Tuesday, 29 March 2016

Takeaways from world half champs + week in training.

Greetings running friends. How was your long Easter weekend? I know some of you probably jumped into a road race or at the very least watched the world half marathon championships. What a race hey! I'll discus that below before I get into my training. Things are clicking along nicely and I'm pumped to get after my first real race in 11 days. I know I'm training at the highest level I've ever been so I'm looking forward to getting the chance to see where my fitness is exactly so I'll have a better idea of some goals to set and see what still needs work to ensure I run the times I'm looking for this spring and into the summer. Our weather seems to be getting a little better, it's crazy windy but the temps are coming around. I got out for a beauty long run yesterday with my buddy Jason, it was his last big one before Boston so I was happy to be able to roll a nice 20 miler out around the roads of St. John's. Talking with him about Boston has me so amped up for the spring marathon season. London is going to be so epic this year, not that it ever isn't, but with national squad selections coming after, you know all will be looking to make good impressions upon their selection committees. There will be 2:03 guys left off the Kenyan team which tells you the depth they have right now. Anyway, I'll save the London break down for another day. Let's look into the world half champs and the aftermath that it left in its wake with some takeaways.


Thoughts/Takeaways from the world half marathon championships.


1 - Yes, Geoffrey Kamworor is really that good, and that was a performance for the ages. The conditions for the men's race was bad as it started about 35 minutes after the women and they were running into some brutal conditions the last 5km with heavy wind and rain. Let's not even mention the fact that Kamworor fell HARD at the start of the race and got trampled by the mass start. When he made the break with Karoki and the Ethiopians who tried to go with them for a while....that's the type of move only a special breed of athlete can make. The 5-10km split was run in 13:40....yeah, that's not a typo. 5-15km was run in 27:30ish and over the last 2km Kamworor put 26 seconds on one of the best runners on earth. This guy has an aerobic system we haven't seen since Bekele and Geb. I mean that performance was worth the world record in my mind. If he takes a crack at it again at current fitness I suspect he could take 10-15 seconds off Tedesse's 58:23 mark. Now the question is, can he get fast enough on the track to run 26:20 and run away from Farah in Rio? He has the engine to do it, that's for sure, I'd also say that Karoki could run 26:30. Running away from Farah over a 10km will be much harder but this gives them the confidence to know he can be beaten. But for their benefit, he can't be within striking distance with 1000m to go, as strong as they are they simply don't have the wheels to outsprint him. But then again, the question remains, if you run 26:20 is he even still close enough to close down on them? All I know is this makes the 10000 a little more interesting, Farah is still the favorite by a good margin, but there is a blueprint to beat him.

2 - Farah's run was a performance that should also strike fear into people. Let's not forget he won a stacked 3k indoors in Glasgow about 5 weeks ago. Beating guys like Choge, Wolde (Ethiopian Mile record holder), Koech and others. Then to break 60 minutes in the half in those conditions.....He has his crazy 3:28 speed and as good a strength as he's ever had. Rio will be no easy task with Kamworor and Karoki as well as Paul Tanui in the 10000 and Keljecha in the 5000 but he's a heavy favorite to repeat in my mind so long as his training continues as it's been going.

3 - Kenya as a team ran ridiculously well, they had a combined scoring time of 2:58:58 for their top 3 runners. I mean that's insane. Etheopia also had a very strong showing and their guys are beasts. Some of them I wasn't overly familiar with but the top 3 ran about where I expected. Ayele and Tola are complete studs. I was hoping for more out of Mekonen but the guy is only 20.

4 - The women's race started off slow which helped the majority of the pack for the first 5-8k but when those women start to roll they are in a class of their own. I remember seeing the leading group at 11 or 12km, I believe it was, and there was 9 in the pack, 5 Kenyans and 4 Ethiopians. I wasn't overly surprised with the results but I was amazed they got down to 67:30 given the slow first 5km.

5 - It was a disgrace to see Gladys Tejeda was back after what she pulled last year. I won't even get into it as it infuriates me. Where are we in terms of cleaning up the sport if she was allowed back that quickly. I want to see lifetime bans for doping. You do it once, goodbye. The spirit of our sport is being compromised by these cowards and I have a real problem with it. I'll stop hear for fear of getting too fired up but I think we have a long way to go and I hope Seb Coe is up for the challenge.

6 - Big props to our Canadian teams, both men, women and support staff. Our boys didn't have the day they all hoped for but things happen, Reid had an injury flare up but he still ran 64 minutes, Rob is right in the thick of his London build and has been racing on tired legs the past couple weeks and from what I can glean Lord had a bug and wasn't feeling well. Way to fight till' the end boys. On the ladies side we killed it!! Lanni ran 1:10:03 pace until 15km before her calf started to act up, still finishing strong in 1:11 mid, Tarah ran the performance of her career and Laura also ran a killer effort and showed she belonged out there with the best in the world. A huge congrats to you all, thanks for representing us so well.


Week that was in training.


Monday

11 miles easy (6:32/mile) - AM
9 easy (6:41/mile) - PM

Tuesday

Workout - 3X2miles on the indoor track with 5 minutes active recovery then 2X200m. I had wanted to do this outside but as my fellow Newfoundlanders can attest we had crazy wind here last week, like 100km/h. All you guys and girls who ran CIS here in 2014 know the kind of wind I'm talking about, the one where guys like Proudfood, CPT and Woodfine were running 33 high for 10km. Needless to say I went on the indoor track despite the number of laps it turned out to be. I averaged 9:43/2mile for the workout and felt pretty good the whole way. I finished with 2X200 with Mike and Kyle who were there doing a workout of 6X600m. They were both 27 seconds for the 2's.

14 miles with workout - AM
OFF - PM

Wednesday

8 miles easy (6:19/mile) - AM
11 miles easy (6:37/mile) - PM

Thursday

10 miles easy (6:44/mile) - AM
10 miles easy (6:31/mile) - PM

Friday

Workout - I planned on doing a 10 mile tempo at 5:10/mile pace but when I got out and met the boys it was crazy cold, I had half tights and compression socks on and I couldn't feel my face so I warmed up for 1 mile and just did a 5 mile tempo at 5:00 pace. I was just under 25 minute for 8km which felt good. I jogged another 4 after to get back to my car for 10 miles in around 58:40 for the workout.

10 miles with workout - AM
7 miles easy (6:32/mile) - PM

Saturday

14 miles easy (6:33/mile) - AM
OFF - PM

Sunday

11 miles before turkey dinner (6:36/mile) - AM
10.4 miles after dinner to burn it off (6:31/mile) - PM


So that was my week, I did my long run Monday as I mentioned above 20 miles at 6:36 pace with my buddy Jason and then today I got my VO2max test done. Things are rolling along well and like I said I'm anxious to get things going.

I'll see you guys and girls next time, keep on truckin'

Dave





I got my Saucony spring apparel last week, thanks guys for always helping your boy look fresh and feel fast.


Me this morning getting a Vo2max test done at 6:30am, followed by a smoothie.


Race kit for 2016. 


My dog sleeping in the snow because for some weird reason he loves it.



Friday's tempo miles 2-6.




Tuesday, 22 March 2016

Week that was in training and some indoor WC thoughts.

Hey friends, how's the training coming? I hope your all making some steady progress and your getting ready to light it up in some races. I know I was pretty excited to see the boys battle it out in Stanley Park last weekend at the Modo 8km. Trev "Nacho Libre" really put his stamp on that one. That kid is such a great dude who works his ass off day in, day out so it's great to see him running so well. It's also awesome seeing Rob jumping into all the races even when doing them in the middle of marathon specific workouts. I heard he ran 20k before the race and still dropped a 24:10. Other notable shout outs go to Kevin Friesen, that dude ran with unreal heart man, check out his strava splits of the race. He came in 3rd overall in 24:30 with a 5:32 last mile, he left it all out there on the course. Love gutsy races like that. Then my boy Kevin Coffey came through running another strong race and my fellow Newfoundlander Ryan "Gary" Brockerville also showed some solid early season fitness as he gets ready for his steeple season. I'm excited to watch most of these guys run the Sun Run. That's going to be a great race once again this year. Hopefully some guys come up from the states so we get a spicy pace and some fast times. Lastly, Hodge ran a season opener in Quebec while he was taking in a union conference/meeting. Just how the guy rolls, he probably had to drive like a thousand kilometers to get there. Great to see him back on the roads and gearing up for those fast spring times!

As for me, training is back to normal after having to do some travelling last week for work which threw some things off and a slight flu. But I'm feeling the best I ever have and crushed a session of 3X10' and some 200's today. I'll run our first local road race of the season in a little over 2 weeks, the Boston Pizza Flat Out 5km and then head to Montreal for the Banque Scotia 21k. I hadn't really thought about doing this but luckily John Lofraco suggested I check it out and the fine folks at the Canadian Running Series were kind enough to offer to host me so it'll be good to get one under the belt early. From there the plan is to head to Toronto for a half and 10km followed by race weekend. I won't get any further ahead then that but needless to say I'm getting anxious and excited to test out the fitness. So I'll get into some thoughts about world indoors and then recap my training.


Takeaways from the world indoor championships.


1 - The women's mid-d and distance events are incredibly deep right now. Most people don't put a lot of focus on indoors and given it's an Olympic year even less would think to do it with the stakes as high as they are in 2016 but wow, from the 800 up to the 3km we were treated to some crazy action. Just making it to the finals in the Olympics is going to take insane fitness this year and I'm so excited for all the women's races to play out. It's a great time for the sport.

2 - Genzebe Dibaba.......yup, she's still unreal. What can you say about her, it was like the first 1km in 3:15 was her shake out and she was just getting annoyed having to run that slow, she strides along for the 2ed K in 2:47 like it's a tempo run and closed it down even faster without straining at all. I mean she's super fit right now. The question is, what will be her main focus outdoors? The 1500 and the 5km or will she just pick one?

3 - Boris Berian is the REAL DEAL!!! Have you ever seen someone go out in 49 point for the first 400 of an indoor 800? That's a beast right there, I mean I know he only came back in 56 but 1:45 indoors leading wire to wire and not tying up too bad.....this guy has arrived and is the US's best shot at a medal in the 800 this year in Rio as far as I'm concerned. Soloman did open up outdoors this weekend in 1:46 solo and has run 1:42 in the past but I feel like this is Berians time. He was running unsponsored, even after running 1:43 twice last year, I think that was a smart call not taking the first deal he was offered as he just gained a TON of negotiating power being the world indoor champ!

4 - Centro is a smooth operator. What a beautifully executed tactical race run by Centro. I thought Willis made a very smart move going all in with 400 to go but Centro didn't sweat it, shadowing him and kicking home crazy hard the last 60m. Like Andrew Jones, on the trackie forums posted on a thread, he's the definition of a great tactical racer and young milers should go back and watch that race over and over again. Points to take away are how relaxed he stays, always conserving energy, never getting boxed or running too much extra yardage or making a move too early. The fluidity he displays even the last 20m is unparalleled. Definitely one of the best races of the championship.

5 - Etheopia's Yomif Keljecha has "the full armory" as my favorite announcer Tim Hutchings would say. He really showed insane closing ability in the 3km, as did Ryan Hill to a lesser extent. If anyone is going to push Farah in the 5000m it's going to be him. He ran the world lead last year of 12:53 and he seems to just explode into the last 400m of races. If he can get into a few more big ones early in the spring and sharpen those tactics even more, not getting too anxious and learning to be patient he's Farah's greatest threat. We have a good discussion going on one ot the trackie threads over there talking about Farah, Bekele and some other studs over the 5/10k so check that out if you fancy some debate.



Week that was in training.


Monday 

8 miles easy (6:22pace) - AM
11 mile easy + strides (6:29pace) - PM

Tuesday

Workout - 2X(4X400m) 90's rest. I ran all these around 1500m pace between 62-64 and felt really smooth and controlled. After that I did 15' of tempo to get a little more volume in.

12miles with workout - AM
OFF - PM

Wednesday

13.6 miles easy with some strides (6:33pace) - AM
OFF - PM

Thursday

Workout - I was travelling so I did this on the treadmill, it was 2X25' at lactate threshold. I did it at 5:00 pace on the treadmill with a 1% grade. It felt like it was worth about 5:05-5:10. These treadmill were excellent and new but they didn't have a fan so I was dying with heat exhaustion ha.

14 miles with workout - AM
OFF - PM

Friday

7.3 miles easy (6:18pace) - AM
10 miles easy (6:30pace) - PM

Saturday

2 hour LR, 18.6 miles (6:21pace I think) - AM
OFF - PM

Sunday

8 miles easy (6:32pace) - AM
10 miles easy (6:49pace) - PM



So there you have it, not a crazy week or anything but I got some work in and I feel really fit so that's what matters. This week is off to a better start and today I had a huge workout so things are looking good. I'm doing a 10 mile tempo on the roads this Friday so I'm mentally preparing for that one and hoping for good weather. Also, I've got a VO2 max test scheduled for Tuesday the 29th so that should be fun!

Anyway, I'll get out of here, but I wish you all a great week and happy training. 

Keep those sticks on the ice eh'

Dave

Tuesday, 15 March 2016

Week that was in training and world indoors preview.

Hello again running friends. I'm strapped for time today as I've been up to my eyes with work this last week and have had some travel in the process as well. Thankfully the running is still going strong and I'm counting down the days until I get the chance to lay it all out there and reap the rewards of the hard training block I've put in these past few months. I'm sure last weekend you were all glued to your screens watching CIS, NCAA and USA indoor champs. I'm going to write a blog post breaking down the mid and distance events from NCAA D1 and CIS as they both proved to be fantastic championships and are worthy of their own post. USA's was also great and they have a strong team going into this weekends world indoor championships in Portland Oregon. Some of our nations best will also be toeing the line. I've got a feeling Nicole S. is going to have a real shot at another world indoors medal. The 1500 is stacked but it's not as stacked as the 3km and I think there's a medal up for grabs in that race if she puts her best performance out there so keep an eye out! She has hardware from the last world indoor champs in Sopot 2014!

In local news the Tely 10 registration just opened and I'm more excited then ever to race it this year. I've convinced my buddy Ryan Noel-Hodge to come down for the race and a little holiday so you all better keep your eyes peeled as he's the one to put your money on this year. His goal race is a 10000m on the track in May where he will look to go 29:XX. I won't talk anymore about that as he's got a fresh blog post in the works but if that kid comes ready to roll in sub 30 shape best believe he's going 49 flat on our tely 10 (He ran 30:33 last year in horrible windy, rainy conditions for the Quebec 10000m champs)! Either way, my plan will be to ride his coattails for as long as possible and let him drag me into a fast time. Our other friend Amy Friel is also coming down and she can roll as well. She ran a strong BQ at last years STWM and you can expect her in the hunt for top 5 on the women's side. I'm going to stay with my buddy Jeff Costen at the end of April for a few days while I'm in Toronto for some races and I'll work on him to make the road trip down to the rock with Hodge and ensure we have a blazing fast top 5 this year! Like I said....I'm pretty pumped for it. Anyway let's get into some world indoors.


Who to watch for at world indoors


Women's 800m

It's a shame Mellisa Bishop isn't running as I'd have her as the favorite if she was. But based on the entries I'd say your top 3 will consist of Ajee Wilson, Lynsey Sharp and Laura Roesler. That's the order I would also anticipate but with the 800 on a tight 200m track it's anybodies race. Ajee is great tactically however as she proved last weekend once again, and with a 1:57 PB outdoors she should be the favorite.

Women's 1500m

Now this is certainly a stacked field, but it could be even deeper if Dibaba and Rowbury were on the starting list. And with a round of heats before the final anything can happen. That said on paper the favorites have to be Seyaum and Hassan. My money would be on Siffan Hassan personally but Seyaum is a gamer. Then in 3rd I'd go with Brenda Martinez as she's got a devastating finish thanks to her 1:57 800m ability. But anything can happen and I'm pulling for our two Canadian girls to make something happen here. So good luck Stafford and Sifuentes!

Women's 3000m

This is going to be a barn burner up front. I see it as two separate races. Dibaba vs Defar vs Burka. I really don't know why Rowbury is running the 3k rather then the 1500. She's run a great indoor mile and you'd think the last person you would want to face is Dibaba at any distance as she will make it hard from the gun. The 3 ladies I mentioned are miles and away better then the rest if they have good days so look for them to go 1-2-3. Good luck to Sheila and Jess in the race. Both girls are tough as nails and will for sure go in there and mix it up.

Men's 800m

I love the 800, but indoors it's hard to predict as we don't know how sharp people really are and how some of the bigger, more powerful men will fair on the smaller track. In this race I would like Boris Berian if it was a strait final or only 1 round before the final. In the past he hasn't handled heats or championship racing well but I do like his chances to medal. I'll take Balla for 1st as he's run a 1:45 this year, Boris for 2ed and Sowinsky as the dark horse for 3rd.

Men's 1500m

This isn't the deepest race of the championship but it does have 4 of the top milers on the planet competing with Iguider (3:28 man), Souleiman (3:29 man), Willis (3;29 man) and Centro (3:30 guy) in the field. So it's down to these 4 provided they all run decently. It's hard to say who will be left out. I'm going to say Souleiman falters and is left out of the medals but it's really hard to predict this one. Iguider for the win followed by Centro and Willis.

Men's 3000m

The 3k has a very deep field. It's really hard to break down as most of the guys haven't raced each other much head to head. If push comes to shove as good as Ryan Hill's kick is it's not as devastating as the likes of a 100% Augustine Choge or Gebremeskel or Alimerew. Then you have Iguider doubling back from the 1500 with 3:28 speed. If it's tactical and he's close with 400 to go it's lights out. You also have 12:53 man Kejelcha. So, with all of that talent I'm going with 12:46 man, Gebremeskel, followed by Iguider and Choge for 3rd. But this could go a number of different ways. Make sure your watching the final of this event because it's going to be epic.


My week in training.


I'm going to make this super quick as I've got to run but it went well. I got a couple good sessions in and some solid mileage.

Monday - 20 miles on the day, 12 am and 8 pm with some strides
Tuesday - workout with Mike, 8X500m avg of 1:20 off 90" and a 2 mile in 9:40.
Wednesday - 20 miles on the day 10 am and 10 pm
Thursday - Treadmill tempo at Lactate Threshold for 2X25' at 5:00/mile pace. (Worth 5:08)
Friday - 20 miles on the day, 13 in the morning and 7 easy in the evening.
Saturday - 2 hour long run, nothing too crazy, 18 miles at what was about a 6:38ish avg
Sunday - 10 miles easy in the morning and 10 easy in the evening.


So yeah, there we are. Things are rolling folks, and the fast times will be posted in races soon. I'm like that kid I was 10 year ago on the bench, saying "put me in coach, I'm ready baby!!" Anyway, sorry for the rushed post but like I said it's been busy. I'll get that one up about the CIS and NCAA champs later this week and we will return with regular scheduled programming next time.

Thanks for reading and stay frosty,
Dave

Tuesday, 8 March 2016

Week that was in training and looking at USA indoor champs.

Hey friends, I trust you all had great weeks. I'm pretty pumped to get racing myself, I feel fitter then I've ever been and watching people throw it down at last weekends Chili Half Marathon/5km in Burlington has me itching to get out there. Shout out to Josh on a PB in the half and of course Runner Rob, (You'll find his blog linked on the right hand side of this page). Rob is one of the best dudes you'll ever meet, he's so positive and just loves to run. It was great to see him crack the 1:12 barrier. When I first saw the results, I msged my friend Aaron Coop (link to blog also on the right) as I wasn't sure what to make of it. I was expecting a few 1:06's or quicker and I was wishing I'd have gone up for the race where it was only a 1:08 winning time on a great day weather wise, but then I checked out the 5km.....yup, that's where some of the big boys were, I'd have been schooled in that race BIG TIME, Rae, Britt, Mason, Hendrix, Winslow....the boy's can roll. I guess they figured getting a shorter one in for the marathon guys was the way to go. Either way it was cool to see everyone out there mixing it up. I'm interested to see who registers for around the bay 30k. That's always a great race and attracts some fast cats. I know some guys will be going down to Jacksonville for the USA 15k champs, Sammi looks to be ready to go after his 64:30 as well as some others so stay locked for that. Anyway, I'll try to keep this fairly short, I'll just outline who I think will take the spots on the US team for world indoors in the event's that I follow, the 800-3km on the men's and women's side. After that I'll recap my training and get out of here. There's much better stuff for you to read with Steve Boyd putting out a great blog post this week so go over and check that out after this if you have time! -  http://physi-kult.blogspot.ca/2016/03/quest-for-integrity.html.


Predictions for USA indoor champs.


Women's 800m

The 800m is always a tricky event to predict and on the tight 200m indoor track things can get greasy but for me it's about Ajee' Wilson and Brenda Martinez, both girls are world class over the distance and have gone to worlds before. Brenda is much more of a strength based 800m runner, training under Joe Vigil who has her doing some crazy workouts like a 3 mile tempo in 14:58 earlier this year. Brenda ran a blazing fast 1500 and a solid 8 this season so I'm liking her to make the top 2. And Ajee is strong as well but I feel like her top end speed and her gear changing is just a little better then Brenda's. Either way, these are the two I'm taking.

Women's 1500m

The 1500 without Jenny Simpson leaves a space open behind Shannon Rowbury, we can all agree she's the class of this field and can win by making it fast, or sit until 400 to go and blow it open. But behind her there are still some talented ladies. The second spot will be between Kate Grace and Kerri Gallagher. It's a toss up between these two but I favor Gallagher in a championship style race so she's my pick.

Women's 3000m

I'm speculating here that Shannon Rowbury will double as that's what she's done in the past and Alberto likes to give his athletes options. So in that case I'll take her again for the win as her PB is like 20 seconds quicker then the nearest competitor. For the second spot I'm torn between Abey D' Agostino and Marielle Hall. I'm going with Hall as she impressed me big time in the 5000m at the Millrose games and has great strength. This will be a great race. 

Men's 800m

With the big boys like Symmonds and Duan not running it's all about 1:43 man Boris Berian, he's the class of the field. He's run a blazing fast 600 this year and is on the upswing. After him without the NCAA boys in there I'm going with Erik Sowinsky for 2ed. He's a solid 800m guy. I'd like to see Loxsom or some of the other big guys in the race but I feel this is going to be a thin field. 

Men's 1500m

I was hoping Andrew Wheating would run but he's just decided to scratch today. So with him out of it, I see this as Matthew Centrowitz taking control and winning easily and Robby Andrews using that devastating finish he has to clinch the second spot. Corey Leslie is in good form but if Andrews has him in his sights there's no way he has the wheels to run away from him, or the strength to take him out of it with a hot pace. Centro and Andrews 1-2 in this one.

Men's 3000m

Now this is the race to watch. The big question is if Rupp has recovered from the marathon trials or not. With him having run 2:11 in the heat in his debut....I mean that's a hard effort and it took a lot out of him. Even if he was in 2:05/2:06 shape. He for sure needed to take some down time before gearing back up. If this was his primary focus I would favor him to win as he's run 7:30 and beat Ryan Hill in the worlds 5000m final last year on tired legs after running the 10k and 5k heats. But with the marathon in his legs I'm taking Ryan Hill for the win and I'll take Galen for 2ed just edging out Garrett Heath. But don't be surprised if Heath makes it onto the team, he's fit right now as well. Wildcards are Hassan Mead and Jenkins.


Week that was in training.


Monday

Workout - 10X75"/75" with Mike Scott on the track, then 15' of tempo on the treadmill. This was a great session, I don't normally do time based workouts but Mark Hayward had this written for Mike and I figured it looked like a good one. Mark's doing a great job with the Mun Cross Country guys right now and I expect them to come out blazing some fast PB's this spring on the roads. Anyway, the workout went great. I was doing it at between 1500 and 3km pace. Passing 400 in anywhere from 65-68 seconds. The tempo wasn't anything special. I just needed a little more volume so I did 15 minute on the treadmill at LT pace.

11 miles with workout - AM
9 miles easy (6:44/mile) - PM

Tuesday

10 miles easy on the treadmill (6:18/mile) - AM
10 miles easy on the roads (6:04/mile) - PM

Wednesday

Workout - 40' tempo at half marathon pace/effort. We had a great day so I did this on my 1km road loop as it's flat and without a ton of wind, even if there is some it evens out as I'm going around in circles. Anyway, this went great. I averaged 3:13/km pace and went through 10km in 32:09. I wanted to be like 31:45/50 but the effort to run that felt faster then it should have so I didn't want to force it. I figured if I was only tempoing a 10km I'd have been fine to run 31:30 but with it being 40 minutes I wanted to finish strong and make sure I was actually tempoing.

10.2 miles with workout (didn't cool down) - AM
10 miles easy PM (legs felt great, ran 6:03/mile pace) - PM

Thursday

13.6 miles easy (6:36/mile) - AM
OFF - PM

Friday

10 miles easy on the treadmill (6:15/mile) - AM
9 miles checking out the trails with Jon Lodge, still icy, (slow, like 7:50/mile) - PM

Saturday

Workout - 6X1mile at 10km pace on the indoor track off a 400m jog. I started easy at 5:01 then got to work making sure to hit 4:55/mile as that's 30:30 10km pace and my goal for Ottawa. It went well. I got down to 4:53's still feeling great at the end. On the recovery I was covering the 400 between 1:40 and 2:05 depending on the rep all in all it was a great workout and I hit my goal average of 4:55 pace.

OFF - AM
12 miles with workout - PM

Sunday

10 miles easy with Mike, Connor and Kyle, half on the track and half on the mill - AM
10 miles easy (6:26/mile) - PM



That was my week, I'm happy with it and I'm feeling great about how things are progressing. I didn't hear back from the lab about when they will do my VO2 max testing and Lactate tests so hopefully that happens this week and they give me enough notice so I can be ready and not alter workouts. I guess we just keep things going from here! Thanks a ton for reading and I'll see you all next week.

Keep living the dream!
Dave



It was a good mail day...I got my spring shades from Smith Optics, a pair of CromaPop Outlier XL's, CromaPop Lowdown Slims and some PivLock Arena Polarized. Thanks a ton Andrew and Smith Optics for the continued support. 


And my monthly shipment from the fine folks at Syntrax to fuel all my runs and keep recovery on point. Use code - syntraxdavid if you ever want to place an order and save 40%.

Tuesday, 1 March 2016

Week that was in training and more doping busts?

Hello hello! Hope you're all doing well and nailing your training as we get into March and the spring season looms. It's an exciting time of year as the marathon majors just kicked off in Tokyo last weekend and April brings with it London and Boston with all the big east African players looking to impress their Olympic committees to secure a spot on their nations squad. Then the track season will kick off on the west coast with meets like the Stanford invite and Payton Jordan where guys and girls will be going after standards and putting their winter training to the test so it's pretty rad to see it all play out. Before that however we still have USA indoor champs then world indoors which should be excellent. We also can't forget the collegiate scene with NCAA champs and CIS still to play out. Here in the great white north we have some studs running well in all the conferences so I'm pretty amped to see how the CIS champs unfold. On the roads the chilly half is coming up and I'm excited to see that one too. Woodfine and Winslow will be ready to roll from the river and if my boy John Mason jumps into the race after his trip to Kenya "#HuntingFitness" he should be able to throw something fast down too so that's a race worth keeping your eyes on.

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


Monday

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

Tuesday

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

Wednesday

10 miles easy on the treadmill (6:15/mile) - AM
10.5 miles easy outside (6:29/mile) - PM

Thursday

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

Friday

10 miles easy on the treadmill, legs were dead and body was fatigued (6:30/mile) - AM
OFF - PM

Saturday

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

Sunday

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,
Dave