Tuesday, 23 February 2016

Looking at Millrose, week in training and Kinvara 7 preview.

Hello again friends, how was your guys weekend? Mine was hella enjoyable. I had some date night sushi on Friday where I destroyed some spicy California rolls and tried to order tempura everything! Saturday I jumped into a local 5km. The Snow and Ice in Paradise 5km to be exact. This year it was raising money for one of the Paradise running club's members Diane who is battling cancer so I made sure to take in the event. It was super fun and it was great to catch up with some of my running friends who I hadn't seen in a while. I didn't go out and rip it but I cruised in under 5:00 pace so I was happy to be that controlled and relaxed still running at a decent clip. So, I don't have much time here now as I've got to do a little work from home tonight but I'll touch on what performances stood out at Millrose, go over my week in training and preview the soon to be released Kinvara 7.

Best performances from the 2016 Millrose Games.

1 - Matt Centrowitz winning the wanamaker mile in 3:50.63 to edge out Nick Willis. This was a race between these two competitors as they were far ahead in class over the rest of the field. When they started moving at 500m to go there was separation from the rest of the group instantaneously, which says something about their fitness as the pack contained some animals like Robby Andrews among others. Centro demonstrated his incredible racing tactics and awareness and made a strong move to pass Willis just before the poll and didn't look back. Nick looked very strong as well despite coming second. I'm interested to see how these two fare at world indoors. Can they take down guys like Iguider and Souleiman? I find it hard to think they can muster up the closing speed to beat Souleiman but they should both contend for medals if they hold their current form.

2 - Ryan Hill winning the men's 3000m. Hill really took some big names out in this race and showed he has some killer closing speed over the last 200m. I think the 3km is a great event for him and if he makes the US team which he should, he will contend for a medal at worlds. I find in the 5000 he doesn't have the aerobic strength to get to the bell and unleash that kick we see from him indoors. I've seen races where he closes in 24 high, but last year at worlds he couldn't run down Rupp coming back from a very hard 10000m in the final. Maybe he just doesn't have the speed endurance for a big last 800-1000m which is how the championship races normally play out. Shout out to Mo Ahmed for taking down the Canadian 3000m record as well. He seems to be running great since joining BTC.

3 - Betsy Saina edging Molly Huddle for the 5000m win. I feel like if the lapped runners had of not been so rediclulous and moved out this may have gone to Huddle as she looked really strong and was dodging people like crazy the last lap. Regardless Betsy looked great and that was an impressive win. Molly must really be kicking herself every time she faces Emily, I mean when she changed gears Infeld had no answer at all and doesn't have very good closing speed, to loose out on what could be her only chance at a global medal to her has got to hurt. And with Defar and T. Dibaba, Cheriut among others back in the 10000 this year she will have to muster up something special to make a bid for a medal. Here's hoping though, I'm a big Huddle fan. (Also, what's going on with Jordan Hassay? She seems to have a case of the Mary Caines....her performances aren't nearly as good as they were this time last year, hopefully she turns things around moving into the outdoor season)

4 - Shannon Rowbury putting on a clinic in the women's wanamaker mile. Without Jenny Simpson on the line Rowbury can beat any women in the US with ease and this was no exception, she went away at the half way point and didn't look back. She seems to be in great form and should do well at world indoors!

My week in training


Workout - The roads were awful so I did this on the treadmill. The goal for this spring is to run a 66 minute half and take two minutes off my 68 from October. At that race I averaged 3:15.5/km so I need to be running about 3:10/km pace this time so that's what I'm trying to get comfortable with. I did a 10km tempo on the treadmill on a 1.5% grade in 31:46 (The treadmill takes a few seconds to get up to speed 31:40 is 3:10/km). Anyway this felt good, it was hard but I know I can run that for an hour. I just have to keep working at it. The picture and breakdown is on my strava so be sure to check that out and follow me if you want to see everything I do. After the tempo I did four feel good 400's in 65 seconds to make the legs feel some turnover.

12.4 miles with workout, warm up and cool down. (5:58/mile overall average) - AM
7 miles at (6:43/mile average) - PM


Easy 60' (9.56 miles, 6:19/mile pace) - AM
10 miles on the treadmill (6:00/mile) - PM


10 miles easy on the treadmill (6:45/mile) - AM
10.6 miles outside (6:34/mile) - PM


Workout - Well, not a workout for me, but I paced my friend Jason White who's getting ready for Boston to 8 miles at his T-Pace outside on my road loop. The weather was great and Jason's in good shape. I averaged 5:34/mile for the 8 mile tempo. He should run about 2:35-37 if he has a good day at Boston.

11.1 miles with warm up, cool down and pacing Jason (6:07/mile average for the run) - AM
8 miles easy on the treadmill (6:21/mile) - PM


Workout - My own session, I was going to do 20X400 at 5km pace but I decided to jump into a 5km on Saturday and wanted to make sure I could run at least under 5 minute mile pace. So I decided on only doing 10 and running them at R pace. I took a full 400m jog recovery which took me on average 1:40. I started them nice and easy at 66 and got down to running sub 60 for the last 4. The average was about 62 high to 63 low.

10.4 miles with workout (6:44/mile average when recoveries were included) - AM


Long Run/Paradise 5km - I did the Paradise 5km as mentioned above (Thanks to Todd and the amazing club! Be sure to do one of their events if you are ever in the area). So yeah, just did this one for fun. Average 4:57 pace feeling smooth and even. Then after the post race reception I went to the gym and got on the treadmill to run 16 more miles to make it a 20 mile LR day. (I did a 1 mile warm up). 

20 miles with everything included (6:13/mile average) - AM


11.2 miles easy outside, my legs felt dead after the long run (6:41/mile) - AM
6.3 miles at the gym in the evening (6:21/mile)

So that was my week, I'm starting to string them together and am feeling really fit. Yesterday I paced Jason to another 9 miles so I'm hoping if I get out with him two days a week on days I'm not working out and run 8-12 miles at around 5:45 pace it'll give me a nice aerobic boost. It doesn't seem to harm my workouts at all so I'll keep this experiment going.

Saucony Kinvara 7 Preview

Before I get into this feel free to check out a review on Irun.ca. My friend Christa wrote a great review and I add my thoughts as a Saucony athletes who's been in the shoe since it's first iteration. http://www.irun.ca/blog/index.php/pumped-up-kicks-saucony-kinvara-7/

So yeah, as I teased last week I've been rolling in the K7's for a while and am loving them. With the addition of an Everun heel unit this shoe becomes that much better with more responsiveness and down the road more durability.

For anyone who's been in the franchise for a while and rolling in the 5's or 6's the feel on foot will remain similar. For me I couldn't notice a difference when I put it on. There are some changes to the overlays of Flexfilm but the fit remains the same. The use of ProLock continues through the lacing so your foot will remain secure. 

From an outsole perspective you'll find some changing in the placement of the IBR+ blown rubber and the XT900 compounds on the outsole. It should help wear patterns and make the shoe last plenty of miles in high abrasion areas.

Through the midsole is where things get interesting with the addition of the Everun heel unit. This is a new compound from Saucony that I talked at length about when it was released last fall in the Triumph ISO 2. For more information on Everun check out that post. What you'll notice is more energy return from the ground and a snappy, quick feeling when your running. The shoe remains 7.7 ounces so it's great for faster running or even racing a marathon.

I'm always worried when they make updates to shoes I really love but somehow they seem to keep improving on the great platform they have already established. So any Kinvara lovers out there, when this shoe comes out in March be sure to check it out. You'll really enjoy it. If you have any questions about it let me know in the comments below. I'll do my best to answer them and if I can't I'll get in touch with some of my friends at Saucony and find out for you!

Kinvara 7

On foot

Side by side with the previous generation Kinvara 6

Thanks Saucony for a mid winter reload, you guys know I chew through shoes really fast, much appreciated! The new Type A and Fastwich look great.

Doing work on the track today.

Big Mike Scott helped push me on some 400's today. Look for a big season coming from him.

Snap from before heading out to warm up for the 5km on Saturday. Talking with the Sweeney boys.

Tuesday, 16 February 2016

Stock report in the wake of the US Olympic Marathon Trials

What's up running friends? What a weekend we had this past Saturday and Sunday! Not only did we get some tasty track races indoors, but we also got the always epic US Olympic Marathon Trials. I was probably the worst boyfriend ever this weekend as I had to get my own runs in, was streaming meets, and couldn't stop talking about the Olympic trials, I made an effort but I suck in the romance department as is. I took Hilary out to lunch today to make up for it, thankfully she's very understanding that I'm a little off and she cuts me some slack when it comes to my running. Anyway, I won't talk about any track in this post even though we saw the return of Defar, running an 8:30 3km, and some blazing fast 1500's got laid down at the New Balance Grand Prix. I don't want this to be too long so I'll stick to the Olympic Trials and do a super quick recap of my training which went great! I even jumped in and paced my friend Connor in a 1km to a 2:37 low so the legs are feeling pretty good of late, we just have to keep putting money in the bank and the focus on the spring! Anyway, let's get into this!

US Olympic Marathon Trials Post Mortem/Stock Report.

So the trials......that was exciting hey? I mean, there weren't any major upsets other then Dathan dropping out at mile 9 with cramping. Jared Ward sneaking into 3rd was great to see and shouldn't surprise us too much. He won the US marathon champs in similar conditions in the same city last year in an almost identical time. He can run in the heat, I'm just surprised he put that much of a gap on Puskedra. Though I wasn't surprised at all by the team, I thought the race was VERY interesting and it told us a lot about where everyone is, fitness wise, in their careers and how they might do in Rio. So I'm going to list some names below, give my thoughts and what I think they come out of the race looking like. We will start with who's stock went up, who held and who went down.

Stock Up

Galen Rupp - So I guess those who thought he would just be another great 10km guy who would struggle at the distance can please exit to the left. I couldn't believe how many people who I thought knew a lot about running like Keith Hanson thought he was going to have a bad debut and not make the team or DNF. I mean we weren't just talking about another good 10km guy like their boy Bobby Curtis (27:24 performer). We were talking about a 26:44 guy, an Olympic silver medalist, a 3:50 miler and a guy who ran a thanksgiving day half in a long sleeve t-shirt in 61:20. Rupp went out there, approached it like a track race, made a decisive move with 4 miles to go and put 68 seconds on a game Meb. That 2:11:19 was worth about 2:08 high or 2:09 low given the course and heat. In an interview after the race Salazar said Rupp ran a 20 miler at 4:52 pace in cool temps with his heart rate never over 149. I mean, to do that you have to be in at least 2:06 mid shape. His future looks bright in the marathon. It'll be interesting to see how he looks running the US indoor champs in less then a month. 

Meb - What can you say, I didn't think his stock could go any higher, but I mean he just proved once again that he is ageless. That 2:12 was worth a lot faster, probably just under 2:10. He looked fantastic and was so classy after the race. I just love Meb, he's everything great about the sport and what all athletes should look to strive for an emulate. There's nothing else to say really

Jared Ward - This was a breakthrough race for Jared, he ran with the experience of a veteran marathoner, he gauged that the break made early was too rich. He trusted his fitness and pace strategy and closed with a 2 second negative split on the back half to make the team. I'm pumped to see what this guy can do in the coming years. He, along with Puskedra will be the next guys under 2:10 after Rupp.

Tyler Penel - Tyler had a breakout season on the USA Road Circuit this year and set PB's in everything from the mile (3:58) to the half. He went for it, came up a little short but he showed guts man. He wasn't banking on people coming back to him, he tried to take the race into his own hands. Give him a couple years and he will be up there with the big dogs.

Amy Hastings Craig - That was the performance of her Career, she looked so in control and not at all like how she looked when she was running 2:27 a couple years ago, she took the race by the scruff of the neck, along with Shalane and made it happen. She was a fantastic teammate to her friend Shalane and got her through until mile 25 and then shut the door on a charging Desi. I never thought I'd say this but she looked way stronger, faster and fitter then Desi. When she left Shalane to close out the race it was with authority. Look for more big things this spring and into Rio.

Stock Hold

Luke Puskedra - Luke finished in 4th, the worst place in a race like the trials, but it wasn't a bad race and he got beat by 3 great runners. This is a guy who was out of the sport all together a year ago. To come back as strong as he did in 2015 and in the trails is a testament to how strong this guy is. At 26, he's got lots of time to figure it out and I'm sure he will come out this spring and run a super quick marathon.

Shalane Flanagan - Shalane didn't look good at the end of the race, but I'm not holding that against her, she was obviously suffering from heat stroke/dehydration. She also had a very rough build up from what she said and came off an injury riddled fall. She is still the best marathoner on the women's side in my mind so look for her to recover and rebuild with Amy and come out super strong this spring.

Desi Linden - I wasn't sure about how to rate her race. She executed perfectly and paced like a seasoned veteran. She ran within herself and came in second. But that said, she certainly didn't look anything like the Desi who has looked so strong at Boston. I mean she barely got Shalane who was shuffling it in. I don't know if it's age, or the amount of marathons shes after running but she didn't look very strong out there in my mind. That said, she got it done when it mattered and is going to Rio. So for that she should be commended.

Stock Down

The debutantes - it was a rough day out there for the big debutantes we were all hoping would shake things up, Diego Estrada and Sam Chelanga. The marathon is a cruel distance and the heat of LA really made it hard out there for everyone, especially first timers. I've got no doubt both will rebound and make a push to make the 10km team at the trials. Both are young and super talented.

Kara Goucher - her race isn't why I say her stock has gone down, I actually thought she ran an extremely strong race and should be applauded for coming back so strongly after a couple injury riddled seasons. I put her here because of the constant drama that she's bringing lately. Don't get me wrong, I'm a big fan of Kara, she's had a distinguished career and will go down as one of the US all time greats but her constant need to get media attention after the race by bringing up the USADA investigation into the Oregon Project is just silly. She said her peice and disclosed what she knew. Now leave it alone, you didn't make the team, it's fine, act with class like Dena did in 2012, don't make it about someone else. When Galen was asked about it after the race he wasn't bothered at all and didn't mind answering the question. I think Kara can go back to the track and has a chance in the 10km, just go back to boulder and work hard, forget the media and drama. Get back to what makes your great, your running. 

Training groups other then NOP and BTC - I guess their stock doesn't really go down as the Hansons got Desi on the team but they were really hyping Bobby Curtis and Jake Riley then you had Norther Arazona Elite talking about getting at least 1 person on the team, maybe two. I don't know, I just wasn't impressed with anyone in those groups. The lone wolfs like Jared Ward, Luke Puskedra and Tyler Penel did well for themselves. Maybe it's a hold on their stock, but it just seems like they invest a lot for not much return.

My week in training

I'll keep this brief as I rambled a bit there about the trials.

Monday - 10 miles easy (6:22/mile) - AM/ 10 miles easy (6:12/mile) - PM

Tuesday - Blizzard, everything closed, workout - 40' tempo @ 5:00/mile on a 1% grade, treadmill.

Wednesday - 12 miles easy (6:30/mile) - AM/ 6 miles easy (6:10/mile) - PM

Thursday - Workout - 10X1km off 2' alternating 5km/HM pace. 5km @ 2:54 avg, HM @ 3:13 avg

Friday - 10 miles easy (6:21/mile) - AM, Paced a 1000 in 2:37.12 + EZ miles after

Saturday - 16 mile Long Run (6:18/mile) - AM/ OFF - PM

Sunday - 10.1 mile of 60' easy (5:56/mile) - AM/ OFF - PM   (Back was sore from the snow blower)

So yeah, that's pretty much it for this week. Other then the fact that we have a ridiculous amount of snow things are going well. Next week I'll break down my training more and talk some indoor track and the millrose games will be after taking place so there will be lots to discus.

Until next time, keep your heads up, and sticks on the ice!


As I mentioned above, I took my girl out today for lunch to make up for watching running or running most of valentines day, I kind of overdid it on the nutrition....still feeling this is my belly right now.

Shout out to the fine people at Syntrax for the fresh shipment of protein, these two 5 lb bags will keep the recovery going for a while. (If you want to try any of their products check out their website and use to the code syntraxdavid for 40% off everything.)

Monday, 8 February 2016

Week that was in training and who's looking good going into world indoors.

Hey guys, what have your weeks been like training wise? Grinding is about as best of an adjective as I can use to describe my own. I hit some killer workouts and I'm really excited about where my fitness is. I'm definitely running and training at a higher level then I've ever been at before. The issue I'm having right now, however, is that I'm going through a rough adaptation period. It's a combination of two things, firstly last week was only my 3rd week back running after the broken jaw and I didn't build back up slowly as your supposed to do and I'd advise others to be prudent with. And secondly I'm making sure to run all my miles at a decent pace and not just go through the motions on my easy days running 7:30 pace as that's close to the aerobic equivalent of a fast walk. I'll allow myself to run 7:00 pace if I'm really tired and recovering from a workout but everything else I'm trying to run under 6:30 pace, eventually I'd like to be running 6 flat a mile on everything by the time the spring comes. If that means I can't get by doing 130/40 miles a week and need to be at 100 then I'm more then okay with that. Anyway, I'm going to run a road 5km either this week or next week then an indoor race or two. On another note I've been rolling in the new Saucony Type A and Fastwich (They dropped the numbering on racing shoes) during some workouts, I'll write a review but they are both insanely good. So, I'll get into this post now and look at some indoors and my week in training. It'll be a quick one as my last few entries have been a tad long winded.

Who's looking sharp indoors?

I don't know about you all but on Fridays, Saturdays and Sundays lately I'm streaming every indoor meet I can get my paws on. Last weekend I had my gaming console going (I'm a PS4 guy), home PC and my laptop....there was a ton of great action and the season is only really starting to now get interesting. There's lots of college action happening but most of the pros will start to open up if they already haven't in the next few weeks. Now here in North America there's been some great action, I'm high on Garrett Health, he seems to have held the form he displayed beating Farah over 8km XC a little while back and seems to really fit well in the 3km. He's a 3:34 man who has a ton of strength so I feel like the 3km is perfect for him. Then you have Centro throwing it down like nobodies business. He ran a nice 3:54 flat mile at the Camel City meet on a flat 200m track and then took it up a notch with a dab.....dudes a riot and is just so smooth, he never looks like he is straining. His 7:40 3km from this past weekend was also a huge PB and he said he wasn't feeling great so look for him to make either US team he wants for indoor worlds, the 15 or 3km. On the women's side, in North America, over the mid and distance events the two girls who have impressed me are Kim Connolly running a blazing fast 5000 coming back from injury and our own Melissa Bishop, she destroyed a game field in Camel City and made that 2:02 look easy. I'd love to see her run world indoors, she would be the favorite going into the championship in my estimations anyway. #YaBish. 2 other honorable mentions are Sheila Reid coming back from injury and running the worlds standard in the 3km and on the men's side first year pro Eric Jenkins running a couple good races at the house of track in the 15 and 3km. He may have a shot at making that worlds team as well.

Beauty Dab!

While we normally only hear about the meets going on here in Canada and the US there's been some good track action in Europe with some of the blue chip athletes making appearances and various meets. Most notably was a 3km in Dusseldorf where Augustine Choge took out a stacked field which included Ndiku and Alamriew. We have to wait a few more weeks before Farah races a 3km in Birmingham but that's going to be a high profile meet for sure so keep your eyes peeled for that one.

Lastly we are under a week away from the US Olympic Marathon Trials. I broke things down in my last two entries but with more information coming out everyday as some people scratch, give interviews and the press breaks more news I'm going to predict the following team will be heading to Rio when the dust settles.

Men - Rupp, Meb and Ritz
Women - Flanagan, Linden and Craig

Upsets if they happen will be Puskedra and Goucher

Week that was in training


Workout - VO2 Max session on the indoor track. 10X800m off a 2' recovery. (I took 2:30 on the last 4). I started just north of 2:20 and got down as fast as 2:12 on my 9th rep still running somewhat relaxed. The average was 2:17. I hit a good time of day at the track and there was only a couple people there walking. Felt good to spin the legs.

11.9 miles with workout - AM
8.6 miles easy outside (6:28/mile) - PM


12 miles easy on the treadmill (6:15/mile) - AM
6.5 miles easy outside after work (6:06/mile) - PM


Workout - It wasn't the best day so this tempo had to be done on the treadmill. I used a 1.5% grade to make sure I was actually putting in the proper effort and rolled a 10 mile tempo in 51:40 or 5:10/mile pace. It felt really good but I was sweating like non other and was really getting dehydrated near the end with a dry mouth as I forgot to take my bottle with me. 51:40 is around 1:07 mid/high pace for the half so I'll work it down as the weeks go forward and try to get them done outside when the weather is better.

12.5 miles with warm up and a half mile cool down - AM
26' evening, I wanted to get 6 miles in but I was too tired to run 6:30 pace and bailed - PM


10 miles on the treadmill before work (6:30/mile) - AM
10.5 miles outside when I got off (6:19/mile) - PM


8 miles easy on the treadmill (6:45/mile) - AM
10 miles outside (6:14/mile) - PM


Workout - This was an indoor track session and I made it my long run day. The workout was 4X(800+400+400) 2' rest after the 8, 1' after the 4 and 4' between sets. It went really well, my 800's were around 2:15 for the most part and the 400's averaged 62. Afterwards I went upstairs to get on a treadmill and ran 10 miles in 57:46, I didn't plan on running it that fast but after the quick track stuff the legs wanted to go a little quicker.

17 miles with workout - AM


10 miles easy outside (6:26/mile) - AM
6.2 miles on the treadmill before SB50 (6:30/mile) - PM

So, that was my week, I'm in that grinding mode and have to get passed it over the next couple weeks. Hopefully the body adapts to the quicker easy days and I feel better soon. Workouts aren't suffering so I don't mind continuing to run harder on easy days if that remains the case. The minute I see my workouts compromised I'll adjust by either running slower or cutting some volume.

Anyways, I'm out but we will be back next week with lots to talk about after the marathon trials. I hope you all have a great week and I'll see you next time.

Stay hungry,

Tuesday, 2 February 2016

Breaking down the US Olympic Marathon Trials Part - 2

Hey guys! How are you all doing with the training? From what I can see everyone is pretty darn fit. My boys from St. FX threw it down pretty hard over the weekend at the McGill Team Challenge and my man Ben from McGill ran a brilliant 3:57 fifteen hundo as well so I'm glad to see everyone laying it down. Not to leave anyone out because there were some awesome performances from that meet. Emmanuel, Matt, Paul, Jarry......lot's of beauties rolling some fast times so nice work fellas. Training for me is definitely coming around, each day I feel a little better and I'm feeling ready to jump into a race. Even today just rolling an easy 40' double I was floating along a 6:00 pace feeling light as air so it's definitely time to get a fitness gauge. I'm going to do a workout tomorrow and then if the weather is favorable for the weekend and I can track down a bib I may jump into the Hypo Half. Even on rolling course like that I should be able to run 68 minutes again so we will see what the weather looks like as it gets closer. If that's a no go I'll run an indoor 1500 and 3km in February at some point. So yeah, in this post I'll talk about the Women's side of the Olympic Trials Marathon which is only like 12 days away at this point. I've got to get to a couple housekeeping issues first but after that we will dive right into it and follow that up with my week of training.

Back with CEP and a new Nutrition partnership.

So, as you know I was sponsored by CEP Canada last year, and they were an absolute treat. Great people and support. I had some fun helping out at the the booths they had set up for Ottawa Race Weekend and the Calgary Marathon Weekend. Meeting Kyle and Frank "the tank" was great and I'm sure I'll be seeing more of them this year. Anyway, you may or may not have noticed the different badge on the side of my blog there to your right. For 2016 I'm working with CEP down in the states, they are great and are really involved in many different sports. I want to thank them for bringing me into the fold and look forward to a great season. They even sent me a certificate for being on the team, how cool is that? (Picture below)

Thanks CEP for the care package!!

The other news is that I'm now working with Syntrax, a great nutrition company that makes a wide range of top quality products. From time to time I'll post a review on here of the supplements I'm using and what products they make that really help with recovery and performance. They have the most rad range of proteins on the market with Isolates, Time Released Blends, Micellar Caseins....you name it, they have it. I'm really excited about this, the brand is great and if you go to their site and use promo code syntraxdavid you will get 40% off all orders, yeah 40%!!! If you want to give anything they sell a try you'll find them at your local supplement shops too. Feel free to drop me a note asking any questions about them and I'll do my best to answer it or find the info for you.

Before I move on, I just want to say that Nth Degree was nothing but great to me and I love their products and would still recommend them 100%!!! Syntrax just seems like a great fit for this season and have a wider range of products that can help my training and recovery. Peter and his team at Nth Degree have a great thing going and will certainly be expanding even more in the years to come. Thanks so much for the support in 2015 and I hope to see you guys at an expo soon! Give their sports drinks a try guys, it's fantastic stuff!!

A look at the real contenders for the 2016 US Olympic Marathon Trials

Shalane Flanagan

Shalane is far and away the best of this group. With PR's ranging from the former 5000m AR of 14:44 to 2:21:14 for the Marathon this is her race to loose. I can't see anyone even coming close if she is firing on all cylinders like she was at the last trials. Shalane is a great tactician and knows how to win. (She has hardware from the 08 Olympics in the 10km lest we forget). I expect her to dictate the race in the second half while she lays low behind Desi through the first 13.1 miles. I predict she breaks away at around mile 22 and gets the win.

Desi Linden

As Shalane is the clear number one, so is Desi the clear number two. She's run an aided 2:22 and has produced many great marathon performances, consistently over last several year. She's not decorated on the track nor does she boast any fast PR's other then her marathon (Her 10000m time is respectable however) but over 26.2 she is a savage. I'm amazed she can run as fast as she does over the distance when she's not really come close to breaking 70 for a half. Girls like Shalane and Kara have gone well inside the 70 minute barrier. Regardless, Desi is a lock for this team provided she's healthy. I predict she makes it honest from the gun to separate the pretenders from the contenders and makes it a 2:25 race from the start.

As for 3rd, these ladies all have a chance if they bring their A game

Amy Craig

Amy has run several good marathon in the 2:27 range and now trains with Schumacher in Oregon as a training mate of Shalane. This could be the X factor that takes her to that next level and lands her a second Olympic birth. I feel like she's going to have to be in 2:25 shape to make the team but with the right training is more them capable of doing it.

Deena Kastor

Deena, like Meb on the men's side is seemingly ageless. She ran an awesome 2:27 masters AR in Chicago this fall and dropped a 69 minute half in 2014. I feel like if she can reproduce that type of fitness she may upset some of her younger competitors. She, also like Meb, has some hardware from the 2004 Olympic Marathon and is the current American record holder at the distance. Don't count out Deena, she is as tough as they come!!!

Kara Goucher

Kara is a question mark in my mind. I was impressed with her last two half marathons but 71 minutes doesn't tell me much about her marathon fitness. She's raced so infrequently that I really have nothing to go on other then those last two half which equate to about a 2:28 high, 2:29 low marathon. That said, she's also run a 66 high half back when she was in peak fitness and a 2:25 debut in NYC so even if she can find a little bit of that magic she has enough talent to muscle her way onto the team like 2012. If anyone will have her ready it's her current coach, the legendary Mark Wetmore. I'm excited to see what version of Kara we get on race day.

Sara Hall

Sara is another one that I can't figure out and am going back and forth with. On one hand she ran a fantastic 1:10:07 at Huston just a couple weeks ago so she's obviously fit. She also has respectable PBs from 1500m and up. Nothing too crazy but very solid. Her first two marathons didn't tell us much but I do think she's ready for sub 2:30, possibly 2:27 range. So we will see. I don't see her making the team if the above girls run to their potential but if people have bad days she's in the mix.

My week that was in training

Because this post has been so long I'll do it in point form and get back to normal next week as I won't have a huge piece on the trials above.

Monday - LR, 20 miler outside with Jason

Tuesday - WO - 4 mile T pace tempo, 5X1000m with 5 minute send off's (Ran a 2:45 last rep, average was around 2:54), 4X300m

Wednesday - 10 miles am, 10 miles pm, nice and easy, legs pretty banged up.

Thursday - WO - 20X400 off 1' @ Goal 5km pace. All were 69/70. Went all out on the last one 56.3

Friday - 10 miles am, 10 miles pm, feet were raw from doing the 400's in mid-d spikes, not smart...

Saturday - WO - 6X1 threshold miles off 1'. 5:08, 5:08, 5:10, 5:04, 5:05, 4:42 (2:13 second 800m)

Sunday - 10 miles am, 10 miles pm. Really easy miles, feeling the mileage and workouts in the legs.

So that's it for this week, sorry for the super long post. I'll get out of here and I'll make sure next week is a little less busy on the blog haha. Before I go, I found out today that I'm nominated for the Sports Newfoundland Senior Male Athlete of the year. I feel so honored to be nominated and win or loose it's been a tremendous year. I plan on 2016 being a much bigger and much faster one so thank you guys for reading this humble blog. I really appreciate it guys, I truly mean that.

Take care and have an awesome week, as always, stay frosty!