Tuesday, 24 November 2015

Week that was in training and just how good is King Cheserek?

Hello again friends, is everyone getting over all that CIS action? Ready for one more big showdown in K-Town this weekend? After that we can all kick back, gain 10 pounds and talk about our seasons over the holidays with loved ones who ask beauty questions like "So you ran 30 minutes in one of those 10km marathon? That's tremendous, ever think about doing a furry friends 5km with your dog? You'd have a great chance at winning one of those!". God bless our awesome families, I know I can't wait to kick it with mine and eat myself into oblivion and indulge in plenty of adult appropriate beverages. I've got to be in and out with this post super fast as I've got a project at work to finish before I head out on Thursday and I'm cutting it close with the work I've left myself to get done. Anyway, we will briefly touch on 3 time defending NCAA champ Edward "King" Cheserek, talk a little bit about what might happen up front at XC nationals and then break down my training. So without hesitation lets get right into it shall we.

King Ches gets his 3rd crown.


Before we get into some Ches talk, let's just first state that Justyn Knight is an absolute stud. 4th overall in that field as a sophomore is unreal. From everything I've heard he actually didn't really start training at a super high level until he went into his first year at Syracuse. I'd also add that I don't think he is naturally as good over a 10km as he is over the 1500-5000m distances right now as he's still growing and maturing as a runner so this really shows how bright of a future this kid has. He will be in the hunt for NCAA titles for the next 2.5 years over everything from the 15 to 10km.

Now for Cheserek, man what a stud. First we need to talk about just how hard it is to win an NCAA cross championship. You can't hide out there, you have everyone from the half mile, steeple to the 10km gunning for those top spots. Cheserek is just so much better then everyone else. Even last year watching Soratos throw a 53.8 second 400m split in the indoor mile final and he just took it and blew his doors off in the last 200. Is he better then Lawi Lalang was? I would say 100% yes he is. He didn't really go after any fast times last year as it was all about winning tittles and gaining points for Oregon but just think about this for a moment. His teammate last year Eric Jenkins who turned pro and went over to Europe for an outdoor season ran 13:07 for 5000m. And he was getting eaten alive all day long by Ches last year so I would guess he was in 3:33 1500m shape and 12:58-13:00 5000m shape last outdoor season which is crazy for a college athlete.

The only problem he may run into as he moves on from university is that he is still a Kenyan citizen. And even though his times are out of this world in the NCAA and he would make any US world/olympic team he won't have it easy making a Kenyan senior team. They have a stable of guys with 12:50 ability and most of them have 3:30-3:33 1500m speed as well so I guess we will just have to see how much he continues to improve before we start talking about his future as a professional, but regardless it's a bright one.

One of the best stories I've read about Cheserek was an interview Parker Stinson gave, he talked about going into his Sr. year at Oregon and training his ass off all summer. Cheserek showed up as a freshman that fall for cross country and he took him out for a run on Pre's trail. He said Cheserek was "fat" and not in shape so he pushed the pace a bit just to see what the kid had, he talked about running 4:40 pace at the end of the long run trying to drop him and then with two miles left Cheserek just blows the doors off him and gets back a minute ahead of Parker. He said "at that minute I knew I didn't like this kid, but man was he a talent". Obviously they became friends and ran well together as a team for Oregon that year.


Some predictions/thoughts on XC natties

 

I like Luc Bruchet to take things on the men's side, but this is possibly the deepest field ever assembled for the national title and there are 20 or so strait killers who will be in the mix.

I like Reid for a top 3 finish, the guy is just so strong, he might not have the change of pace over the last kilometer but that guy isn't going to get dropped by anyone. It's great to see him jumping into the race.

Look for big performances from Wilkie and White, the boys didn't get a chance to display their fitness at CIS and here they aren't running with any pressure, it's just get out there, have some fun ending off the season and race hard. They will both be in the lead pack for most of the race, if one of them has a good day then they could crack the top 5-10.

Without Inglish running can any of the CIS girls stick with the likes of Lanni and Natasha in an 8km? I would say probably not as they split 8km's in races faster then anyone else in the field is running them, they probably split 5km's as fast as the closest person's 5000m PB.

I'd say they are the two favorites going in but this is cross country, If anyone is going to challenge it's going to be Sasha Gollish, she's been putting in some big work lately on the aerobic side of things. Also what I said about Lanni and Natasha over 5km/8km I can switch around about Sasha over the 800-1500m. I doubt either Lanni or Natasha can break 60 seconds in an open 400, they aren't really very fast but they are strong as hell. They haven't got that pace change either. So if Sasha can hang on and be even within striking distance with 1km to go she's going to close the show and light everyone up.  Dark horse is going to be Rachel Hannah, she's super strong coming off a solid 1:12 half at Scotiabank and is the defending champ so don't underestimate her either.


Special shout out


I couldn't put a blog post up today without giving HUGE props to the man himself, Trevor "Nacho Libre" Hofbauer. Firstly the dude is a beauty of a human being, works like a dog and just grinds man. I love it!! I'll link his blog below, be sure to give it a read. Anyway, Trevor ran a 1:04:28 half this past Sunday in the hometown of the one and only Rocky Balboa, it was said that Trevor was seen running up those iconic steps post race with his New Balance hoody on just like our favorite boxer. Anyway, congrats man, great job out there. https://trevorhofbauer.wordpress.com/2015/11/23/spicy-salsa-in-philly/



My week in training


Monday

10 miles easy on the treamill (I was traveling on Monday) - AM
10 miles easy again on the treadmill - PM

Tuesday

Workout - 4 mile tempo on the treamill at 12.5mph or 4:48/mile on a 1% grade followed by 6X800m on the indoor track with a 200m pace change somewhere in every 800m interval. The goal was to run 35 second 200m splits nice and comfortable but drop a 30 second 200 in there somewhere on each interval. I took 2 minute recoveries as these ended up being pretty fast between 2:14-2:17. Anyway it was a great workout none the less. 4 miles of tempo and 3 miles of intervals.

14 miles with workout - AM
6 miles easy - PM

Wednesday

10 miles easy - AM
10 miles easy with Dan and Alex + strides - PM

Thursday

Workout - It was a really nasty day out so I was forced onto the indoor track again for this one. It was 3 X (4X400m) with 1 minute rest between reps and a 2 minute jog between sets. I did this with my buddy Jason. He would lead one and I'd take the next one throughout the workout. On the intervals he led we ran 66's and then I'd run 62's for my leading reps. It felt great and was more about running fast and smooth. I didn't get after any at the end or anything as I felt there was no need with a race this close.

12 miles with workout - AM
8 miles easy - PM

Friday

12 miles easy + strides - AM
7 miles easy - PM

Saturday

16 miles easy with Lodgy - AM
OFF - PM

Sunday

Workout - 3X2miles on the outdoor track with a 400m jog recovery. I wanted to run 73's and feel nice and controlled. I got the best day possible with literally no wind, that's rare at this track as it's located at one of the highest points in town. Anyway all 3 two mile reps were within 2 seconds of each other and right around 9:40 so it was good knowing I nailed my last big one before nationals and the confidence is high.

12 miles with workout - AM
6 miles easy - PM



That's all for this week folks, training went great, I'm tapering into the race and feeling good. I fully realize I'm making my XC nationals debut at a race with possibly the most depth we've ever had but I'm going to get out there and rip as best I can and have some fun in the process. I can't wait to see all you fine folks there. 100% chance of good times being had by all.

Thanks for reading and keep those sticks on the ice,
Dave


Proper pictures to come next week, but I had to attach this one, the new "Irish Coffee" pack that drops December 1, can't wait to roll through the holidays in these with said coffee in hand.
  



Tuesday, 17 November 2015

Week in training and CIS post mortem

Hey friends, so the time is really flying hey? How is it mid November already? It feels like only yesterday I was gearing up for Ottawa. Anyway, here we are, the fall racing season is coming to a close on the roads and cross country courses. But we do still have a few appetizing dishes left to be served before we start getting into some indoor action. Most notably the NCAA champs which will be bananas, followed by our National Cross Champs in Kingston on the 28th and then finally the Fukuoka Marathon where Dylan will take a crack at that 2:12:50 Olympic Standard and try to punch his ticket to Rio. Based on what I'm seeing from his Strava profile he's certainly training well. He had a 65 minute half early in the segment to test out his fitness, I believe it was the rock and roll San Diego but I could be wrong and then the Big Spur half a couple weeks ago where he ran a 64 with what looked to be some heavy training going into it. Personally, I feel like if Dyan goes out with the goal of just hitting the standard he won't have any troubles with that time at all and will probably run well under it. I'd venture to say 2:12:10ish, but he needs to play it safe and just take care of business. He hasn't run a full in a while so I wouldn't say going out at 2:10 flat pace is a smart call. Dylan is a very intelligent guy so I'm sure he and his coach have figured out the best game plan and he will go out there and execute on race day. Anyway, let's get into this blog shall we? I'll chat a little about CIS, give out a beauty for life award and break down a couple things I noticed and then we will get into my training this week as I'm about 10 days out from XC nats.

CIS Post Mortem.

 

I must say, I really enjoyed both the women's and men's races. At first I thought there was something wrong with my stream as I wasn't getting any sound but other then that it was perfect. In the women's race we were treated to an incredible performance by Sarah Inglis, she really got after it and ran away from a game G. Stafford. I mean, what can you say, great race all around right there. Very dominant and imposed her game plan on the field. On the men's side there was definitely a feeling out process over the first couple laps but when the racing started the big boys were there and got going. Props to Janikowsky for going with Hendrix, he put up a strong fight but the 28 minute guy used his strength and really turned the screw over the last lap. Tree had a fantastic race and ran hard to the line to nip Janikowsky for 2ed. The biggest surprise for me was that Uvic took the team tittle. I mean I knew they were a seriously great team but I didn't think they had that kind of depth. Props to them for running hard and to their 5th man for getting it done.

A few performances I want to mention are those of Ryan Cassidy, this shouldn't surprise anyone as he always shows up to race at the big ones. Matt McNiel, regardless of what anyone said before the race that's a good showing from him. Blair Morgan ran a great race as did Jeff Archer. I also thought the X boys represented the east very well. Scott Donald had a LARGE day out there and Cal as well as Alex also mixed it up with the big guys and proved they have some racing chops which all of us out here in the east knew already but it was nice to see them getting it done on the big stage.

My boys Wilkie and White didn't have the day they were looking for but nobody can argue they didn't have fantastic seasons. Wilkie was OUA champ which is almost as hard as winning CIS and Declan pushed Bruchet to the limit at BC's. The boys will build on this and keep things going moving into the indoor season and I for one look forward to watching what they do heading into 2016.

So yeah, now for the beauty for life award. Now guys, obviously I'm biased towards the boys I know, am friends with or just follow closely. Like, let's face it, this is a blog I post weekly that takes me about an hour to write and is probably filled with grammatical errors and nonsense. But hey, that's what I'm going for with it right. If you want the best blog out there go read Hutch's stuff or Steve Magness's. I don't mean any disrespect when I write anything here. Like I'll submit to you all that the OUA is BY FAR the deepest conference and have the most killers. But with that said I love my AUS boys. So the beauty award goes to the trio of Cal Dewolf, Alex Cyr and Scott Donald of St. FX. They didn't set any land speed records out there but they all ran really strong races and took some big scalps. They are improving big time with each training segment and most importantly the boys are just strait gangsters..... I highly sugest you give them all a follow on any and all social media outlets they use. They have strong twitter/insta games.

Well done boys......well done

Bunch of heart breakers....


My week that was in training.

Monday

Workout - 6X1mile on the pearlgate track with a 400m jog recovery. I had to do this early as I had meetings around lunch time. I wanted to start a little slower then 10km pace then get down to a little quicker then 5km. The recoveries came out to being between 1:50-2:20. The splits were 5:03, 5:01, 5:00, 4:53, 4:44, 4:37. I was happy with this one for sure. Cut the cool down early tho.

11 miles with warm up, workout and cool down - AM
4.5 miles easy - PM

Tuesday

11 miles easy on the treadmill because of the rain - AM  
5 miles easy - PM

Wednesday

Workout - This was remembrance day and there was an 11km trail race happening. With a tempo scheduled for the day anyway I figured I would jump into this one as it's put off by an awesome group that have been super supportive of my running. The goal was to run about 5:05 effort on the trails and whatever pace that came out to I would be happy with. We got a great day for it and I rolled well on the trail running it around 5:25/mile pace. With the hills and trails I figure it was right on the money at 5:05 effort which was great.

10 miles with warm up and cool down - AM
10 miles easy - PM

Thursday

13 miles easy - AM
7 miles with strides - PM

Friday

Workout - 5X1km + 10X200m. I did this on the indoor track at Mun as the weather was really bad. Very strait forward, low volume workout. I still had some fatigue in my legs and this was something I knew I could get through mentally and it wasn't going to take a lot out of me. The 1km's averaged 2:55 just feeling nice and smooth and the 200's were all around 27/28.

11 miles with warm up, workout and cool down - AM
9 miles easy - PM

Saturday

10 miles easy treadmill - AM
10 miles easy treadmill - PM

Sunday

15 miles easy at about 6:20/mile pace - AM
5 miles easy on the tready - PM


So that was my week. I squeezed 3 workouts in there and had the volume around 130. All in all I think it went well. I want to thank the fine folks at the New World Running club for putting off another great event. The crew over there are so nice and they always have amazing prizes and a top notch reception which is key after a good race! So thanks so much Keith and your team! If you are ever in town when one of their events are on the calendar be sure to jump in.

I'm about 10 days out from Kingston so this is the last week of doing anything substantial workout wise. Hopefully all goes well and I can coast in feeling good and enjoy my first time at our cross country champs. I have to be sure to track down an AP ticket, I hear they are going fast and that it's a good time!

Alright, well thanks for reading, keep training hard and stay frosty,
Dave


      Thanks Saucony for the fresh kicks, can't wait to rip some intervals in those Kilkenny XC's!


And for the fresh pair of "Premium Autumn Spice Pack G9000's" Always keeping my sneaker game on point!


                     Putting on the shades and rolling a tempo at the Run to Remember 11km


                                      Thanks New World Running Club for the great event.

                               
                                      Myself and Anna with Keith, the man making it happen.

Tuesday, 10 November 2015

Week that was in training and some random thoughts.

Hey guys, this one is going to be a little short as I'm actually a couple hours outside of town. I had two meetings on the road today. I'm hoping to get back tonight so I can do a tempo run tomorrow but I'll try and knock this out on my laptop as I sit at a Tim Hortons (Yup, I'm that far outside of civilization, no Starbucks within about 150km....). Anyway, for the big stuff, I just booked my travel for cross country nationals in Kingston. I'll be flying to Ottawa on Thursday then hopefully meeting up with my buddy Garrett or see what Jeff and Ryan are doing as they make their way from T.O and Eastmain (Quebec). Hopefully I'll stay in Ottawa Thursday then make the trip to Kingston in time for the course preview Friday. I decided to stay until Monday as I hear the AP can be pretty rad and as it's the last big race of the 2015 season......when in Rome....But yeah, it should be pretty fun. I also touched based with the coordinators of Huston and I'll be racing the half there in January, now the half there is super deep, like normally there's about 50 guy's who would run faster then I'm looking at running but that's one of the big draws to go there. I'll do all my training based on 3:10/km in the lead up and hope to get into a pack of sub elite Americans and run my splits as evenly as possible and hopefully run 1:06:59. Truthfully, I'll be happy with 1:07:30 though as it's not that far away and I need to make sure I don't go out over my head. You'll all see my workouts in the build up so stay locked.

Random thoughts this week.


The IAAF really needs to hire someone good in the PR department to manage all the fallout from the doping report put out by WADA with regards to the Russian athletes. It's come to the point where even people who don't follow athletics at all are hearing about it and will start to draw comparisons to cycling during the Lance Armstrong era. The other day when I was having supper at my parents house my Dad asked me about it, I mean he's a big time sports fan but he's all about hockey and football, not athletics but he had read a few articles on his tablet talking about the current situation. When people like my Dad are asking questions and taking notice it's time to start the damage control. (Note, I'm happy it's all coming out, but it's important the fallout be managed and the people in charge put forth a plan for the future to assure the fans this won't be tolerated or happen again.)

There's under 100 days until the USA Olympic marathon trials. With Dathan and Meb definitely the favorites on the men's side and Shalane and Desi the women's favorites the press is starting to look at the other contenders to make the team and it makes for some interesting reading. How I see it those guys in the 2:11-2:13 range who are all staking their claim to be in the conversation aren't doing themselves any favors by talking to the media and hyping their training going in. I don't see this as being 7-8 guys going for the last spot. How things stand right now I like Puskedra to be able to go with the lead pack and have no trouble making the team. The only other 2 runners who could change the outcome would be if Sam Chelanga or Diego Estrada decide to debut at the trials and nail it the first time out. Obviously there's going to be a ton of people who think I'm way off base here but I think when the dust settles we will see Meb, Ritz and Puskedra punching their ticket. On the women's side I do see the last spot being very much up for grabs. Lot's of girls have run between 2:28-2:30. It will for sure be a battle. Either way, this is a story line we will be hearing about for the next 3 month leading into the trials and should make for some interesting reading.

Canadian cross country champs are quickly approaching and every time I check social media another name is added to the list! This afternoon I saw that Lanni will be racing which is awesome to see. This year the fields are going to be super deep on both the women's and the men's side. I think where the race is in Ontario it makes things easier for people to make the trip and in tern we are getting almost all of the national elites. Looking at Reid's training on Strava, if he continues to train well he may jump into the race too, which will certainly be great to see. For a guy like me it won't help my overall placing haha but I'm just pumped that we will have all the best racing each other! Let's hope I can just work my way through the pack and pick up some of the carnage!

The last thing I've been thinking about lately came from a guy on the letsrun.com message board who asked how to train to break 60 seconds for 400m. It just got me thinking about something I heard once from Patrick Rizzo, a 2:13 marathoner from the states who said he'd never broken 60 seconds in a quarter before in his life. My first reaction was to think that he just had never tried and then I thought about would it help his marathon if he had better open 400m speed? At first you'd think maybe it doesn't matter over 26.2 miles but I think basic speed helps every part of your running. Just the efficiency advantages of doing sprint work and quicker rep paced sessions can really have a dramatic effect on your overall performance as a distance runner. We sometimes neglect this and it's something that doesn't take much time but really pays out big. When I started running I remember thinking I was super slow because I was never doing intervals shorter then 800m and back then I'd be running them in like 3 minutes. after reading more about training and what not, I started implementing more rep paced running and noticed I wasn't in fact slow, I just didn't practice running fast. Now don't get me wrong, I'm not fast enough to be a 1500m guy but I've got 54/55 second 400m speed from just doing hills and accelerations once a week. It's definitely helped my running and I think it's something if your not doing can really pay off big time. If you guys want me to talk more about incorporating sprint work into training leave me a comment below, I'd be happy to write a few paragraph outlining it and all of the benefits that come from doing this type of work.

Week that was in training.


Monday

12 miles easy with 1mile of T pace (5:00) and 10X200m in 30' - AM
8 miles easy - PM

Tuesday

Workout - It had snowed the night before so I was forced to do this on the indoor track. The workout was 4 X (800+400+400) I had 1' recovery after the 800/400's and 2' between sets. The 8's started at 2:20 and got down to 2:14, and the 400's were between 60-63 seconds. I felt good about this one and had my spikes on during the workout.

13 miles with warm up and cool down - AM
7 miles easy - PM

Wednesday

14 miles easy with Jason - AM
7 miles easy - PM

Thursday

Workout - Again, I was a victim of the weather so this was indoors as well. I had planned to do a tempo on the trails and some hill sprints after but I ended up doing a 20 minute tempo on the treadmill at 12.5mph or 4:48/mile pace. Obviously this is way easier then outside but it converted to just under 5 minute mile effort. I then followed it up with 10X200m off a 200m jog. Starting at 30 and worked down to a couple 26's near all out at the end.

15 miles with extra long cool down - AM
5 miles easy - PM

Friday

11 miles easy on the treadmill - AM
9 miles on the trails after the rain stopped - PM

Saturday

15 miles with 10X200m in 30' with Connor - AM
5 miles easy - PM

Sunday

16.5 mile easy long run with Johnny Lodge - AM
OFF - PM


That was my week, right around 140 again in the mileage department with a couple good workouts. I'm going to be doing a few session on the golf course this coming week and just more pace change work in spikes so let's hope things continue to go well as we move towards Kingston on the 28th.

Again, sorry about rushing this post, the quality probably isn't the best, not that I ever have an amazingly high standard of writing or anything but I just wanted to make sure I got something up. It's a busy time right now at work with it being the final quarter of the year but next week I'll make sure it's a better one with some XC discussion and lot's of pictures.

Thanks for stopping buy, stay grinding!

Dave


Tuesday, 3 November 2015

Week that was in training, NYC and CIS XC is coming!!

What's up running friends, did you all catch the NYC marathon last weekend? Stanley Bewott man....what can you say, dude runs a 28:35 final 10km over the rolling hills of central park to take the win, you know you are a big time talent when you can inject the pace he did to drop Kamworor. Like, in his own right Kamworor is a beast, he ran away with world XC and put up a good battle against Farah in the 10k at worlds but you could just tell when he absorbed that 4:24 mile and Stanley kept the foot down until he got a gap coming back with a 4:31 right after it, he's not ready for the top of the food chain marathoners like Kipchoge and the boys. I mean, that's a pretty crazy two mile near the end of a marathon (8:55). So yeah, great performance by Bewott and good on him taking his first world major. As for Kamworor, I certainly don't buy what his agent was trying to sell about him having 3:30 1500m potential....maybe 3:35/6 and that's a big maybe. He doesn't appear to be a guy with that true mid distance speed who can change gears with as little as a flinch from an opponent at the bell. So he's in a rough spot going into the 2016 Olympics, if there was a half marathon then that's where this guy would really shine. I fear that in the 10k he's going to get roasted at the bell again but I mean if he runs well he will certainly medal and that in and of itself is solid. One other thing that has to be mentioned before we move on is the greatness that is Mary Kaitany.....what a women, and what a champion. She's super humble, came back after having not one, but two kids and is still in top form. You are a true inspiration to all runners out there.

CIS XC 2015, who you got?


I must confess, I LOVE reading the Trackie.ca forums and reading the back and fourth banter about CIS predictions. Forget the trolling, anonymous posting and all that jazz. It shows a community that loves the sport and are truly invested in it. This year things are going to be spicy up front and the top 10 look really strong. Where you don't see much head to head between the teams like Uvic and Trinity Western going up against the strongest from the OUA, Quebec and out here in the east with the good old AUS it really makes for some guess work and speculation comparing performances which is nearly impossible to do.

The 3 guys who have impressed me the most this year have been Alex Wilkie, Declan White and Matt McNeil. Not "impressed" me as in I didn't think they had the talent to do what their doing or anything, they are all studs, but they just really threw it down this year and they have all been very dominant. Obviously there is a host of talent that runs 20 deep when you get on the CIS start line. If some guys have big time races like the super talented Woodfine, Hendrix, Tree, Darlington, Cassidy, (I could name many more obviously..) things could get really interesting. I'm so excited for this race. Where I grew up a hockey player and was playing at a high level during high school and early in my undergrad I didn't ever pay attention to CIS cross country, or any university sports really as the best hockey guys are playing Major Jr and aren't skating for Canadian universities, if they tell you otherwise chances are they weren't really that good. But yeah, I guess what I'm trying to say is I'm now more invested then ever and getting to know some of the top guys either through social media or racing them on the roads it's such a pleasure to just be a fan of the sport and to watch all you guys battle week in, week out. So yeah, good luck to everyone as we get ready for the big day. I wish I could be out there covering it like last year but know that I'll be locked on cheering for you all and hopefully seeing the majority of you at nats. Whatever happens boys, do that AP justice, go big and report back!

Note - I don't follow the women's side of XC here in Canada all that much, so I don't talk about it here where I'm not super knowledgeable on it. That's not to say it isn't top notch or anything. I only have so much time and the only time I did get really into watching some of the women's races was indoors last year when Sasha was on a tear. But yeah, I just wanted to point that out. I freaking LOVE watching top notch women racing in any capacity. One of the best performances this year was Dibaba's 3:50 and I gave it major blog time so just know when I do get the time I'm watching and cheering for all you ladies too! :)


Week that was in training.


Monday

11 miles easy with 10X200m in 30" at the end - AM
9 miles easy in the rain - PM

Tuesday

Workout - 5X1km off 2' jog recovery, 5 minutes rest then 10X200 off a 200m jog recovery. I did this with my friend Jason. It was a horrible day out so we were forced to do it on the indoor track which wasn't so bad. I got spiked up and ran the 1k's all in 2:55 (5km pace) feeling really smooth and controlled. I wanted to rip the last couple but there's really no point with only a few weeks to go in this season. For the 200's I started at 30 and got down to 27's by the end. All in all I was happy with this one. It didn't feel like a big workout, which it wasn't but it left me feeling really strong.

9.5 miles with warm up, workout and cool down - AM
12.5 miles easy with Marshy - PM

Wednesday

10 miles at almost 8 minute pace, my legs felt stiff and I did it early before work - AM
10 miles easy at a better pace - PM

Thursday

14 miles with Johnny A and 10X200m in 30" at the end - AM
7 miles easy - PM

Friday

Workout - This was a 20' tempo on Long Pond trail which is super hilly and we had about 50km/hour winds that day so John and I suffered on this one. The tempo went really well, I averaged 5:26/mile which was worth about 5:00/mile on a fair loop. I let the effort dictate the pace. On that trail your gaining like 115 feet of elevation on the back side every lap so it really makes you work. At the end of the tempo I did 10X1' hill sprints.

9 miles easy - AM 
11.2 miles with warm up, workout and cool down - PM

Saturday

8 miles easy - AM
12 miles easy - PM

Sunday

OFF - AM
Long Run, 20.4 miles at 6:45ish/mile average. Just nice and easy with John Lodge - PM


So yeah, that there was my week. The mileage was high, like 142 or something but then again so was the candy intake haha.I didn't link to the garmin connect breakdowns of my workouts because I'm in a hurry but just go on strava and check it out if you feel so inclined. It's not super interesting or anything so you aren't missing a whole lot regardless.

Anyway, thanks for reading and good luck with all your training this coming week, enjoy your running and trust in the process!

Stay frosty,
Dave




Thanks Nth Degree for the fresh shipment, 12lb's of protein and 4 cases of recovery drink will keep me going through the rest of the fall! Much appreciated!


Rocket fuel from a new coffee shop that just opened near me.


I can see myself frequenting here often as it's halfway between my house and my office.


It's winter jacket weather but you've got to work with what you have right. 



In closing, one of my favorite races of all time. It's amazing that Kipchoge was on top of the world here in 2003 and he ends the year of 2015 as the best marathoner on the planet.