Monday, 23 February 2015

Week of training Monday February 16th - Sunday the 22ed + Race Recap

What's up everyone? How goes the grind? Things are rolling here lately for me. I jumped into a 5km here in town this Saturday for a little fitness check and to get that race environment feel once again. I managed a 15:17 on what can only be described as a ridiculously crazy day weather wise ha. 60km hour winds with blowing snow and minus 8 degrees (minus 19 with the wind chill factor). But I was warmed up by the amazing crew of the Paradise Running Club. I can't say enough good things about this organization. They not only put off a first class race but each and every member is SUPER friendly and always comes over for a little chat and to offer congrats on the race. Love that crew, I'll attach some pictures and talk a little more about it below but thanks so much Todd, Renee and the PRC for a great event! So I'll touch on a couple things that went down in the world of Pro Running this past weekend, talk quickly about my race and then recap my training. Here we go!


Mo Farah's 8:03 Two-Mile WR and the Tokio Marathon


Let's first chat about Mo's 2 mile race from this Saturday's meet in Birmingham. Let's back things up to Andy Vernon taking a couple digs at Farah for "ducking competition". While I will admit that in 2014 Mo didn't race much and chose to skip the CGs, I highly doubt he's ducking anybody. What Andy needs to understand is the business end of things for Mo. He's the reigning World and Olympic Champ, it does him no good to show up at 80% fitness and race a rust buster against some guys looking to make a name off beating him. I will say Mo shouldn't have even engaged with Vernon as he's not even in the same world as Mo in terms of class, I mean he's decent and makes teams where Great Britain isn't as deep as other countries in the 5/10km. Had this been a tweet sent by a Dejean Gebremeskel (12:46 athlete) then I could see it holding more weight. 

Regardless this was a good thing as it got Mo really fired up and he went after Kenny B's WR in the two mile. When all was said and done, Farah had taken a full second off the old mark. He looked really smooth as well, obviously he was working and you could see the strain in his face but to close in 27 point for his last 200 off that kind of pace....let's just say if I was an athlete looking for a medal at the world champs in Beijing this summer I'll be focusing on racing for second because nobody is going to touch him if he stays healthy. I worried that the Marathon he ran would dull some of that 3:28 1500m speed he has but it's certainly there in abundance after seeing that performance. I really hope that at some point outdoors he looks at going after the 5km/10km WR. I don't know that he can hit them as those marks are far more impressive then the 8:04 indoors two mile was but I mean he certainly has way more top end speed then Bekele or Haile ever had based on their 1500m times compared to Mo so it would be great to see him go after them. 

The world marathon majors kicked off on Sunday as well with the Tokio Marathon. It was a great race to watch. In the end it was Endeshaw Negesse of Ethiopia who took the tape first in 2:06 flat. He looked to have just been relaxing for as long as possible before making a strong move with about 7km to go. I was really happy to see defending world and Olympic marathon champ Stephen Kiprotich of Uganda fight his way to second. He struggled in 2014 after killing it in 2012 and 2013. He also faced a tremendous tragedy with the loss of his 19 month old child a few months ago so to see that spirit of a champion in him coming back from adversity and fighting until the line was very inspiring. 

Race Report


As I said I jumped into the Paradise Snow and Ice 5km race this past Saturday to check where I was at and get a race in. Talking with my coach beforehand we wanted to keep the training going right up to it but with my mileage not super high this week we thought on a good day weather wise I'd be able to run 14:45-14:50 on the roads. Unfortunately I didn't get the best of days with gnarly wind, poor visibility with snow and just a cold day in general. But I signed up so I was going to go out and give er' regardless. The course has a couple small hills but being an out and back any hill I went up I got to come back down so it evened out. I came through the mile in 4:54 but it felt like a 4:40 ha, I was scared to look at my splits as I was running as it felt like I was battling really hard but I didn't know if I was actually moving that well. Anyway I came through the second mile the same as the first in 4:54. There was a nice section after the turn around where I got a little reprieve from the wind for about 800 meters. After that it was back to sticking the head down and just grinding. I ended it off with a 4:56 and whatever I could muster for the last .1. Overall I was happy with the effort and my final time was 15:17. I don't want to speculate what the effort was as I feel like if you don't run it don't talk like you did. But I'm sure it was at least a little under 15 minutes effort wise. 

Anyway after the race I was looked after by the fine folks of the Paradise Running Club. I grabbed a snack and hot beverage, chatted with some of the runners and even got a sport check gift card for my efforts so thanks for that! JJ wanted me to get some 800's in after so I figured I'd head to the indoor track rather then battle the elements. I did 4X800 at a nice controlled effort all in 2:20 off 2 minutes rest just to feel good and make sure I got enough quality volume on the day in. I'll attach pictures below followed by my training recap. Again thanks PRC!! Check out their site here! - http://www.paradiserunningclub.com/










My week in training


Monday

8 miles easy with some strides - AM
OFF - PM

Tuesday

Workout - 5km tempo on the treadmill at 4:46/mile pace. Just feeling some turn over in the legs. At this point I thought I was racing an indoor 5000m on Saturday but that's pushed until March 7th at the Ottawa Dome. So this workout felt solid. Definitely feeling so much fitter then the beginning of this segment. I started doing tempos at 4:55 pace. I'll be trying one in two weeks at 4:43 pace so let's hope the progression continues.

3km warm up and strides + 5km tempo and 3.4km cool down - AM
OFF - PM

Wednesday

5 miles at 6:18 pace with strides - AM
10 miles on the treadmill at 6:30 pace - PM

Thursday

10 miles easy at 6:22 pace - AM
5 miles easy on the treadmill at 6:30 pace - PM

Friday

12 miles at 5:45 pace steady with 10X100m strides - AM
OFF - PM

Saturday

Race/Workout combo - Paradise Snow and Ice 5km in 15:17 with a 2 mile warm up and cool down followed by driving to the field house to do 4X800m in 2:20/rep followed by 5km cool down on the treadmills upstairs.

2 mile warm up + 5km + 2 mile cool down + 4X800 and a 5km cool down - AM
OFF - PM

Sunday

14 miles easy on the treadmill at 6:30 pace - AM
OFF - PM


So that's it folks. Very solid week and I'm happy with where things are fitness wise. I've got a big spring and summer planned so I'll keep things going for a couple more weeks until I race an indoor 5000 then I'll take some scheduled down time then gear up for the Vancouver Sun Run. I'll clue this up as I'm rambling. 

Be well friends and keep grinding, spring is coming I promise,
Dave

Tuesday, 17 February 2015

Week of training Monday February 9th - Sunday the 15th

Hello once again friends. How are you all making out with your training? This is the time to grind, mid winter, the belly of the beast. I know the weather across this great country of ours is pretty redonkulous right now excluding BC, but keep at it. For those of you not running indoor track the spring road season will be here in a few short weeks so keep your eye on the prize, grind out those workouts, long runs and meet up with your friends for those easy days. I must say, I've been feeling the best I ever have. Clearly this can be attributed to putting my training into the hands of my coach Jeremiah, and just not running the 120+ mile weeks I was running the last couple years. I'm going into and coming out of workouts so much better. And the other thing that I'm enjoying is not being so slow and tired on easy days. It's nothing to head out for a 10-12 miler and before I know it be running 5:45 pace. I try to keep an eye on it and keep it at 6:30 as much as possible but I'm for sure enjoying having more pop in the long set of getaway sticks I've been graced with. Anyway, I will try to keep this post as on point as possible. I'll talk a little about last weekends incredible indoor meets and then recap my training. I'll save my Zealot review for my next post.

What a weekend indoors for track fans!


Where to begin, man, I love indoor track season. Last Friday and Saturday I had my Ipad, Laptop and home PC all streaming different events. The 3 I was really interested in watching were the BU Valentine Invite, The Husky Classic and the Millrose games. But there were tons of other awesome meets going down, case and point our own Ross Proudfoot throwing down a 7:53 at the Spire D1 Invite. He looked strong as hell man and won by over 4 seconds. I can't wait to see Ross and CPT throw down at the 3km in CIS, exciting stuff. 

Nick Symonds (World Silver Medalist 1:42/3:34 man) tried his hand at the 3km this past weekend and ran an 8:21 which I thought was actually very respectable for a guy with his frame. He's a pure 800m runner and to show that kind of strength is very solid. I know some people thought because he had run 3:34 that he should be under 8 and maybe under 7:50 but he's really most suited to the 800m.

At the Millrose games there were some interesting races for sure. I enjoyed the men's 1000m where we got to see a nice battle between Sowinsky and Andrews over the last 200m. The women's 3km was also a great race and I was happy to see Saly Kipyego showing good form in a shorter race as she gets ready for the 5/10km outdoors. The men's 5000m was kind of a letdown as nobody went with rabbit and it turned into a tactical, slow race where Lopez Lemong showed he still has that closing speed from his 800m days. That guy is so humble and such an inspiration. If you don't know his story google him. He was a "lost boy" of Sudan and eventually escaped and made the US his home at the age of 16. He's 29 and has already represented the US at two Olympics in the 800 and 5000m. Look for him to make another outdoor team in the 5km this summer. The last event of the night lived up the the hype. The Wanamaker mile. We knew the two runners with the most class in the field by a long shot were New Zealand's 1500m phenom Nick Willis (3:29/3:49 1500/mile PB's) and America's Matt Cetrowitz (3:31/3:50). (Note Bernard Lagat in his prime at the 1500 was WAY better then both these athletes and was in the field but at 40 is best suited to the 5km right now, but these two were the studs in this race). Anyway, this was a solid race, Centro went with the pace maker early as did Pat Cassey (I don't really know what he was thinking...) and Willis sat back and eventually closed the gap with 400 to go. Cetro proved he is an outstanding tactician/racer and made sure when Willis went out in lane two to pass on the turn that he threw in a surge to fight him off and hold the rail. The last 50 was a battle but it was Centro for the win. Great race and the cream rose to the top. Also in the same race Bernard ran a 3:54 at age 40. This guy is ageless. I really think he probably still has a 3:51/3:52 in him with even pacing and getting on the leaders. I'm sure he will have another great year in the 5000m and smash every Masters world record up to the Half Marathon in due time.

My week in training.


Monday

10 miles easy at 6;19 pace on the roads - AM
Off/Massage - PM

Tuesday

Workout - 6km tempo on the treadmill at 4:46/mile pace. I'm cutting down the volume as I get ready to race a 5000m indoors and then take a little break before gearing up for the meat and potatoes of the year starting this spring so that's why the tempos and mileage are a little lower right now. We feel like huge progress has been made this segment. Anyway the tempo went great I feel really snappy/springy right now on workout days. I did a 5km warm up, some strides and a couple 200's on the indoor track before going upstairs in the fieldhouse to do the tempo on one of the good treadmills they have there. Happy with this workout

5km warm up + strides and 6km tempo followed by a 6km cool down - AM/Lunch Time
OFF - PM

Wednesday

10 miles easy on the treadmill at 6:30 pace - AM
OFF - PM

Thursday

10 miles steady at 5:45 pace on the treadmill as we had a vicious snow storm - AM
OFF - PM

Friday

8 miles easy on the treadmill at 6:30 pace then 10X100m strides on the track
OFF - PM

Saturday

Workout - 16X300m. This was to just feel fast and sharp as well as to check where the speed is. I rolled really well  for this one. I had 90 second recoveries which I jogged in my spikes at an easy pace, I'd say like 7:30ish or so. Anyway I was nailing 46's almost every rep. I had 3 in the 47 second range but other then that and the last one at 45.0 I was spot on 46's. Mostly trying to come through 200 in 30-31 feeling as relaxed as possible. One mistake I used to make and I see so many track runners doing is forcing the shorter intervals and just ripping them out and not staying relaxed. Look at all the best milers, they just float along so smoothly at quick paces. This ins't by fluke it's through years of relaxed fast running. Anyhow, this was a solid workout and makes me think I could run a huge 1500m PB if the chance presents itself this year to jump into a fast one.

5km warm up + 4800m of intervals and about 3000m jog recovery + 5km cool down - AM
OFF - PM

Sunday

OFF - AM
10 miles easy on the roads as we finally got some better weather - PM


Well folks another week in the books. I'd just like to take the time to thank my coach once again. He's really helped me so much since we started working together this past November. I really feel that I've made such strides in my development and along the way I've been enjoying the process so much more. I remember last year around this time running doubles every day and hitting 120-140 mile weeks and just feeling so drained all the time. My easy runs were at a laughably slow pace and my workouts were suffering as I was going into them tired. But now I'm feeling great and not only have more energy for my workouts but I've got an extra hour or more each day haha. So things are going great, thanks JJ, I really appreciate it my friend. I'll do my best to post some fast PB's this year from the 5km-half. 

Anyway, as always I wish you all a great week of training. Get out there with your friends, have some fun, work hard and enjoy this wonderful sport that brings us all together.

Stay frosty,
Dave 



Tuesday, 10 February 2015

Week of Training Monday February 2ed - Sunday the 8th + Breakthru Review

What's up running friends, how are things? This past week was really nice weather wise here in St. John's, definitely a little crisp but great weather for running. I see that it's pretty cold across the great white north in general but hey, we runners can grind through it right. So I won't get carried away with a super long blog entry as I tend to do from time to time but I definitely want to give a few shout outs and talk about a couple things. You know, if I didn't have this blog to write my thoughts on running and all that it entails I'm certain I'd have nobody left in town who would want to head out for a run with me. I'm always rambling on during runs about training and what's going on in the world of running. Today when out with a buddy of mine Mike, who's been away doing research for his PhD under many incredible people like Tim Noakes, blew my mind when he told me about getting a bite to eat with David Epsteen....yeah, crazy right. So I'm glad to have a few buddies who are as hardcore as myself and put up with my constant ramblings.

Some happenings in the world of running


First off let's give a huge shout out to Zane Robertson on his 59:47 half marathon debut. That's a heck of a time but I do think people should be giving some credit to the Kenyan who blew the doors off him the last 100. We get so amped up by seeing a non African born runner throwing down a fast time that we forget he didn't even win the race. So, great race Zane, good luck in the upcoming season I'm sure he will run a great 5 and 10km and do well at worlds but let's give credit to the man who actually won the race Paul Kuira

Let's give a shout out to Ross Proudfood for a great showing in the mile at the Notre Dame meet. He and Jeremy Rae were in the mix the whole race. I know Rae won this the past couple years. Keep an eye out for him moving forward into the outdoor season. I'm feeling a breakthrough year for him. Speaking of Rae, he and some of the speed river crew were featured in a Flotrack Workout Wednesday. It's great to see the group doing so well. They really do have a strong stable of athletes from the 800 to the Marathon now. I mean look at the 3 dudes they have running the steeple.....Milne, Winter and Genest. Canada is pretty darn deep in the steeple man. I mean Huges is a world beater and the 3 river boys can run too. I don't want anyone left off that Rio team but there are just three spots....should make for a fun trials provided they all hit the standard.

http://www.flotrack.org/coverage/251776-Workout-Wednesday-Season-9/video/759584-Workout-Wednesday-Speed-River-Track-Club

Lastly, a special shout out to my bud Sheldon Marsh, also referred to as Marshy. Now he may not be a household name on the distance scene but this guy is a local legend man. I've had the pleasure of getting to know him through my friend Jon Lodge (Lodgy). Sheldon is one of these guys with 2 million things to do in 1 million minutes. He's in his early 30's and picked up running a couple years ago. He has 2 young kids, is a science department head at a local high school and basically participates in anything with a sign up sheet yet the dude never misses a run. I'll attach two pictures he sent me via txt yesterday. How this guy runs 65 mile weeks with his schedule and hits his workouts is a true testament to dedication. One of the most random/funniest things is that this guy runs in traffic like non other, (You'd think he was playing frogger or something). We will be out for a jaunt after we both get off work and he tosses in a surge and the next thing I see he's in the middle of the road running in the median yelling out "I'm loosing gears here boys" (I don't know that he fully understands the term changing gears or going to another gear in running lingo but hearing him call that out when he's rolling in the middle of traffic with cars honking at him is a sight to behold man.....he get's the "Beauty of the Month/Local Legend" award if there was such a thing.


I've got him on the Saucony Bandwagon. 5 pairs of Kinvaras in his class.


Workout board at the fitness center in the High School, He will go sub 17 this season for 5km for sure.


My week in training


Monday

11 miles easy outside at 6:19/mile pace - AM
OFF - PM

Tuesday

Workout on the indoor track - a 2 mile in 9:30 followed by a 3 minute recovery jog then 3X1km off 1 minute looking for 2:55 or so per 1km. I hit the 2 mile almost perfectly and felt decent doing it in 9:32 then I got after the 1km's and worked down going 2:55, 2:53, 2:53. I was pretty happy with this one. The two mile on the indoor track was kind of hard mentally but I just thought about it in terms of laps and focused on running evenly. 

5km warm up + 6200m worth of work and about 1km jog total between reps + 5km cool down - AM
OFF - PM

Wednesday 

10 miles easy on the treadmill at 6:30 pace - AM
5 miles again on the treadmill at 6:30 pace - PM

Thursday

OFF - AM
12 miles at 5:42 pace + 10X100m strides - PM

Friday

10 miles easy at 6:14/mile pace outside on the roads - AM
OFF - PM

Saturday

Workout - The session was 5X1mile in 4:48 or quicker off 1 minute. I had a really good one and went 4:48, 4:48, 4:48 4:44, 4:40. I was pretty locked into the pace and on the last two was just running the last couple laps harder. Now after the workout I did something kind of dumb. (sorry coach, won't happen again). My buddy Dan McDonald had a 5km time trial on the books that his coach Dylan Wykes prescribed. Dan's a good dude and I'm stoked to have him living in town now so I said I'd jump in and pace him as I figured I'd be alright running 5 minute pace or a little over for 15ish minutes. Anyway I brought him through a 5km time trial in 15:40. super stoked for him. Look for this guy to go sub 2:30 at Boston. He ran 2:33 in his Marathon Debut and is very strong aerobically. 

5km warm up + 5X1mile + 5km + 2 mile cool down - AM
OFF - PM

Sunday

13 miles really easy at 6:30 pace on the treadmill to make sure I recovered from Saturday - AM
OFF - PM




Saucony Breakthru Review


As I mentioned previously I'm testing/running in all the new saucony shoes for 2015 so in the coming posts look for reviews on other new shoes. Next time we will look at the Zealot the final shoe in the ISO line which is definitely a game changer. Anyway let's have a look at the breakthru.

The first thing that you notice is that this shoe is a looker. It really pops in the Yellow/ViZiOrange colorway. It's classified as a neutral daily trainer with an 8mm heel to toe offset. So it's not as low to the ground as the Kinvara and doesn't feel as soft during ground contact as it's light weight sibling. It weighs in at 8.6 oz for for a men's sample size 9 and 7.3 on the women's side. But to be honest on foot it feels lighter then that. To me it felt lighter then the 7.7oz Kinvara 5. But this could be due to the much more responsive and snappy ride.

When I got these bad boys out for a run for the first time I noticed immediately how responsive they were. I could feel the bounce and energy return coming with each stride and I caught myself moving much faster then I should have been for an easy day. The pop comes from the full length PowerGrip midsole and the iBR+ blown rubber outsole through the forefoot. This makes the shoe really spring off the ground and you can't help but want to motor along in it. The breakthru feels smoother the faster you run and rewards a nice midfoot strike. 

Personally I love the Kinvara for workout days and when I'm doing a steady state run or wanting to feel fast on a longer run but I tend to sheer the outside edge near the lateral side of the shoe pretty quick but with these I haven't had nearly as much of that so I can see this shoe being able to take many more miles then my kinvaras so I'll probably use this as my go to shoe for those steady state/longer fast runs and save my kinvaras for tempos and road intervals.

I think this shoe can accommodate a variety of runners depending on their goals, training and build. Some people could use this for racing a half or full marathon while others could use it as a daily training or a once a week shoe to feel quick on those fast days.

I really enjoyed it and it's going to be a staple from here on out in my rotation. 










Alright folks that's long enough of a post for you all to have to read so I'll clue things up. Thanks ever so much as always for stopping by and reading my ramblings. I wish you all a great week of training and stop back and say hey again next week. I'll leave you with a picture of my dog Popper relaxing as I type this......because who doesn't love a good dog picture.




Keep your sticks on the ice,
Dave


Tuesday, 3 February 2015

Week of training Monday January 26th - Sunday February 1st

Hey friends. How is winter treating you all? Man, here in Newfoundland......it's the most random conditions you could ever imagine. One day we have crazy snow, the next it's cold with 100km/h winds then we get a day when it's 8 degrees and I find myself rolling with Jon Lodge in a t-shirt. I mean I'll take what I can get but it's extremely unpredictable. I see my friends out in BC have it the best in terms of training weather, and with the BCEP crew they have a lot of the distance talent too so I love keeping an eye on how everyone is doing. Seems like Dayna is really coming back to the form she showed in 2011 when she won the 10km national champs and ran 33 flat for 10km and 1:11:45 for the half. Congrats goes out to her and Josh on their engagement. Two awesome people. Anyway, time to get on with this post/training update. I want to talk a little about 3 stand out performances from this weekend before I get into my training.

Top 3 performances of the week by Canadians


1 - Cam Levins doubling up in the mile and two mile at the Armory indoor meet. First he shows some very good closing speed in the mile running a 3:54.7 then coming back 30 minutes later and taking out some game opponents in the two mile most notably Galen Rupp and Ben Blankenship (Granted that's not Galen at his best as we know he ran an 8:07 last year soloing the last 4 laps.) But regardless Cam coming back with an 8:15 and closing in 27 point for the last two hundred of an honest pace is very good to see. It's not crazy to think that Cam can be in the medal hunt for the 10000m in Rio. We always knew he had great closing speed at the NCAA level but his first couple years pro and in London it looked as if he had the strength to make it to the bell with the worlds best but at that point he was already anaerobic and couldn't change gears and drop those 53-55 second final 400's off a hard pace that it takes to medal at major championships. But we are now seeing that he's making that transition to world beater. In my mind given the right races with honest paces or rabbits it's not out of the realm to think Cam could run 3:51/3:52 for the mile, 7:36-39 for 3km, 8:11-12 for the 2 mile and 13:09-13:15 for the 5000m. Obviously he's not going to get the chance to run all these events and who's to say he won't be in sit and kick races for the rest of the indoor season but he's made the jump to another level and we should all keep and eye out. Here is the link to watch his double - http://www.trackie.com/track-and-field/Articles/watch-levins-win-the-mile-and-2-mile-at-the-armory-track-invitational/13195/

2 -  Justyn Knight running at Penn State the Canadian Jr indoor mile record 3:59.51. This kid is just a freshmen and is someone to keep an eye on. I always figured he would be a Mo Ahmed type of guy with his strongest events on the track being the 5/10km but he's got some WHEELS. It helps athlete development so much racing in the NCAA system. I'll be keeping close tabs on this kid. Look for big things as his collegiate career continues. Here is the link to his race - http://www.trackie.com/track-and-field/TrackieTV/penn-state-national-meet-mens-junior-mile/5192/

3 - My boy CPT, Chuck was in Boston this weekend and literally ran away with his heat in the 3km running a new Quebec record of 7:53. This guy is a stud man, it's not just that he's super fit but it's that he's got the balls to go out hard and just take it to the field. He's without a doubt the next great Canadian miler in my mind. You get him in an outdoor 1500 this year in a rabbited race at Stanford or Oxy in the fast heat he's going way under his 3:38 PB. He looks to be in great form for a fast 800-5km but he's definitely a 1500m specialist as he eludes to in his post race interview which I'll link here http://www.trackie.com/track-and-field/TrackieTV/2015-boston-terrier-charles-philibert-thiboutot-after-winning-the-3k/5196/ 



The last thing I want to talk about before I recap my week in training. I get a lot of people locally who send me msgs on social media or just talk to me when they run into me about training and always ask me things like "What workout should I do to run a faster 5km" or "How should I train for a half". I mean listen, I'll certainly help any way I can and offer advice but people need to understand running isn't the type of thing where you just train for a couple months for a race then pack it in before you set your sights on another race. I don't care if your 15 or 75, you need a plan of attack if your serious about running to the best of your ability and want to do well. There needs to be sound training and goal setting in a seasonal, yearly fashion. I'm sure with the amount of traffic I get on my blog I could set up a little section for online coaching and get some athletes to pay me 100$ a month to give them a training plan but that's not something I'd want done to me so what I propose is if your serious about getting the most out of yourself then please seek out the guidance of an experienced coach. And not just someone who can spit a training plan out at you. Do your research. When my coach, Jeremiah has the time to take on more athletes I'll let you know here, but in the meantime I'd recommend someone like Steve Boyd. Check out his latest blog post about structuring training. After reading it you'll understand what a good coach can bring to the table - http://physi-kult.blogspot.ca/2015/02/form-and-substance-logic-and-style-of.html


One last thing, today is my coach's birthday so I'll take this time to wish him a great day. Thanks for all you do JJ. Beers/supper on me when I'm out in BC in April. Cheers pal. 


My week in training


Monday

11 miles 6:17/mile pace on the roads - AM
OFF - PM

Tuesday

Workout - 7km tempo on the treadmill at 4:48 pace. Just getting that turnover working at that pace and focusing on feeling smooth and relaxed while I'm running at that pace. Aerobically I'm not suffering too bad. Outside on the roads I'd venture to say it's about the equivalent to just under 5 minute pace but it's good getting that even effort in and feeling that turnover. I got through this one and felt better then the last time I did it. This week I didn't have a tuesday tempo but next week I've got another one and we are attempting it at 4:46 pace so that will be a hard one for sure. Happy with this session tho.

5km warm up, strides then 7km tempo followed by a 5km cool down done at lunch - AM/Lunch
OFF - PM

Wednesday

10 miles 6:24 pace outside - AM
5 miles 6:30 pace - PM

Thursday

12 miles at 5:44 pace followed by 10X100m strides - AM
OFF - PM

Friday

OFF - AM
10 miles easy at 6:30 pace on the treadmill - PM

Saturday

Workout - 16X400m spiked up on the indoor track off 60 seconds rest.......yeah sounds as fun as it was. 65's aren't easy man off that break. I'm not a miler, most of the boys on trackie would eat me alive in a 1500 ha but I tried my best and ended up averaging 65 seconds I had about 3 that were in the 66 second range and finished with a 63 and a 62.8, but the majority I was clicking off at 65 seconds. I mean, again, not my strongest energy system but I'd like to think I could dip under 4 minutes for a 15, not by much but I'll jump into a couple this summer on the outdoor track before or after a workout and see how far under I can get. Anyway, I scraped myself off the track after the last one and shuffled my cool down like an 80 year old ha. I was very happy when this bad boy was over with.

5km warm up + 4 miles worth of 400's and a 5km cool down - AM
OFF/Sleep - PM

Sunday

Long run, just 16 miles nice and easy with Lodgy out to Fort Amherst and back at about 6:20ish pace or so. No fireworks.

16 miles - AM
OFF/Superbowl - PM


Well I should clue this up, I'll be on later this week to share my review of the Saucony Breakthru and the Saucony Zealot. Really enjoyed both of them and they are now available so have an eye at your local specialty shops. Last peice of housekeeping. Head on over to the Canadian Running Series site and register for a few of their awesome races http://www.canadarunningseries.com/crs/index.htm They are the premier road race organization in the country and the crew lead by Alan Brooks are amazing so be sure to run a few of their races I'll be at lots of them and hope to see some of you guys and girls.

Alright, I'm out, have a tremendous week, train hard and have some fun.
Stay frosty,
Dave