As for me, things are going very well right now. Last week was a big one and at the end of it I was feeling a little drained and didn't double or do my long run at the end of the week but I came out of it again by Monday. It was more then likely jumping in with my buddy Jason on my easy days and pacing him to his marathon workouts which are at like 5:45 pace so I'll be careful doing that from here on out. Next week I've got some testing set up in the Lab at the university to get my VO2 max tested and then some blood lactate tests during a workout on the indoor track. It'll be good to get a gauge of where everything is at 8 weeks back training and 8-10 weeks out from some big goal races.
I wont talk about any pro running news this week but I'll put together some thoughts on the big players going into world indoors on the men's and women's side from the 800 up to the 3k and break down who should realistically have the best chances at taking home some hardware.
Before I get into my recap I just have to address the news coming out the other day about Aregawi.....man is that bad stuff. It seems like every week someone is popping hot and I mean Aregawi was THE 1500m girl to beat in 2013 and had some strong performances since then as well. It's got to be hard for Jenny Simpson as she came in second at the WC that year behind her, had she been clean or not running Jenny would have been a repeat champ in arguably the deepest event on the track. I'm sure they will give her the gold now after this news has surfaced but it's got to be a bitter pill to swallow. Jenny was always so respectful of Abeba Aregawi....but I mean are we even surprised by this type of news anymore?
Last thing to mention is a big thank you to Smith Optics as I've just extended my contract and partnership with them today. I'm pumped to continue to work with the brand and am greatful for the amazing support they have given me since first joining them in 2014. So, thanks Andrew and your team here in Canada for being so awesome and supportive. Cheers pal!
Week that was in training
12 miles, paced Jason to 9 miles at his MP (5:43/mile avg) 6:11 avg for entire run - AM
8 miles easy (6:32/mile) - PM
Workout - 12X1'/1'. I did this on the indoor track with Mike Scott, I haven't done a ton of quicker work yet, maybe 3 sessions so I wasn't sure how this would go on short rest but it was a great workout. Shout out to Mark "Pappa" Hayward for this session as he's been coaching the Mun XC boys and I jumped into this one that he had written for Mike. I was a little ambitious from the gun and paid dearly at the end of the session but I got 400m on 7 of the reps in the prescribed 60 seconds and even the slowest of the reps I wouldn't imagine was much less then a 65 second 400m pace. Either way this was a low volume but high intensity anaerobic workout that had me in the hurt locker.
10 miles with workout - AM
10.5 miles easy on the roads (6:44/mile) - PM
10 miles easy on the treadmill (6:15/mile) - AM10.5 miles easy outside (6:29/mile) - PM
Workout - 3X1mile on the indoor track off 2' recovery. 4:51, 4:46, 4:43 followed by what was supposed to be a 10 minute jog, but I ended up bumping into a few of the boys and we chatted for about 15 minutes. Then I did a 10k tempo on the treadmill. Obviously the mill is hard to convert even with adding 1-1.5% grade to account for the lack of creating your own headwind but it was at my perceived LT pace, on the treadmill that's 5:00/mile, outside it's about 5:08-5:10 so that's what I ran it at. This was a good mixed workout but I was drained after.
12.4 miles with workout - AM
10 miles outside (6:33/mile) - PM
10 miles easy on the treadmill, legs were dead and body was fatigued (6:30/mile) - AM
OFF - PM
Workout - 10X1km off 1' on the indoor track. Since I've done some quick 1km's this year while taking some big rests I felt like rolling this workout at 3:03/km or my goal 10km pace for Ottawa would be a composed effort. I was wrong......after hitting the first few feeling smooth and jogging the recovery at a decent clip I got greedy and ran the next 3 intervals in 2:57, I crossed the line and just couldn't come back, each one after that I slowed a little and my last two were 3:07 and 3:10. Luckily the average was still 3:04 but that's the wrong way to run a workout. Anyway, I was super tired so didn't bother to cool down just jumped in my car and headed home for some food.
OFF - AM
12.5 miles with workout - PM
Easy 60' which was 10.1 miles (5:56/mile) and called it a day - AM
OFF - PM.
So yeah, that was my week, it wasn't the smartest or most planned out but I did a lot of good work and am definitely fit right now. I just have to keep things going and take care to listen to my body more when I'm training this hard.
Anyway, until next time friends, thanks for dropping by, we will chat more next week with some pro running talk and I'll make sure to get some pictures up.
Keep fighting the good fight,