Tuesday, 26 April 2016

Cancelled flights, and making the best of it.

Hey friends! So as many of you know I didn't race in Montreal last weekend. On Friday I went up to the airport fully expecting to make it out, I mean it was foggy but we had upgrades made to our airport/runway that was suppose to help situations with extreme fog. I always only pack carry on when I'm racing so I had my boarding pass and was about to go through security when they scanned my ticket and told me my flight was cancelled. Needless to say I was in a panic, everything that day was cancelled as nothing got in and the flights obviously couldn't leave again. I tried everything known to man but to no avail. One lady who was trying to be helpful said she could get me out first thing on Monday....I mean Montreal is great and all but I'd be a day late to the race so that was a no go. I immediately tried to see if I could get a ticket to Toronto for the next weekend to run the Goodlife Half and booked myself for that. When I got home I did an angry shakeout and went to bed. I went back to the airport Saturday morning to try again but the only flight I could get was a $2800 business class which was leaving that evening. Pretty pricey and hard to run well less then 24 hours after a flight. So I was stuck in St. John's and waiting another week to get away for a race. Luckily we had a local race on that Saturday, the Mundy Pond 5km. I figured I'd need a workout and I love running on the local circuit so I asked if they had any bibs left and the fine folks at the Nautilus running club came through. So even though I missed out on rolling with the boys in MTL I got out there with some beauties and rolled a 5km tempo followed by some 400's.

Before I get into my week of training and give some details about my race let me just say a huge congrats to Kip Kangogo on taking the win in Montreal, I was supposed to be rooming with him and can I just say he's a beauty of a human being. We were messaging back and forth and the guy was insisting on waiting for me to arrive for a shakeout, I had to tell him he might be waiting until Monday haha. But yeah, it's just so great seeing Kip, now a Canadian Citizen running well and loving what he does. My other Saucony Teammate, Krista rolled a strong 72 minute half to knock out her "Proof of fitness" for AC. When I saw the times and the splits it made it all the harder, knowing the boys in the chase pack went out at the exact pace I was hoping for, 32:04 through 10km and kept the effort even with 3 of them coming in between 67:40-67:55. Now I'm not going to say automatically I'd have run that exact time but I'm pretty confident I'd have been in that group until the end. Major props to my boy Josh Bolton on closing hard and taking 3rd place. He's having a great season and it's inspiring to see.

I'm hoping there's a couple guys that show up to the Goodlife race who are looking to run 66/67. At this point I'm confident in my fitness and honestly at this race I've got nothing to lose so I'll go with the leaders provided they don't go out quicker then like 31:30. Anything at that pace or slower I'm game to take a run at and see where the cards fall. So, like I said, I jumped into the Mundy Pond 5km as a workout. It was a beautiful day, about 6 or 7 degrees with hardly any wind. The course isn't quick but it's 100% fair. So I wanted to run 5 flat a mile and just focus on running really relaxed and smoothly which is exactly what happened. I ran 15:30 not really feeling like I was rolling too hard then finished off with two sets of 4X400.

Anyway, I'll clue this up with my week of training but I really want to talk about the London Marathon and Payton Jordan. I was hoping to have lots of time to blog about this stuff over the weekend but my heart wasn't in it after missing my trip so I'll get it done later this week when I'm in Toronto. I'm actually excited to head there for a race and to spend some time with friends. I'll get a chance to see Hodge as he will be there for a few days, grab some beer and plan some #SquadGoals with Amy, stay with Costen and Corchain and do a quick roadie to the London track meet Sunday night after my race to cheer on the boys racing a 5000m. All in all it should be a good time with lots to report in my next post.

Week that was in training


Monday

10 miles easy before watching Boston - AM
10 miles easy - PM

Tuesday

Medium long run 14 miles - AM
OFF - PM

Wednesday

11 miles easy on the treadmill, we had a blizzard, not even joking about this...crazy - AM
OFF - PM

Thursday

Workout - 3X1 threshold mile off 2'. Nice and smooth all 5:05's on the nose. No fireworks just wanted to run controlled and at a little bit quicker then half marathon pace

8.7 miles with workout - AM
OFF - PM

Friday

OFF - AM (I thought I'd be on a plane)
Angry 8 miler with some strides - PM

Saturday

4 miles easy with a couple 400's in 65" - AM
OFF - PM

Sunday

Mundy Pond 5km - 15:30, splits - 5:02, 5:00, 5:00, 28". In the afternoon 2X(4X400m) off a 200m jog recovery in about 45 seconds to a minute averaged around 65 seconds with 4 minutes between the sets.

7 miles with race, WU/CD - AM
13 miles with 400's - PM


So that's it for me for this post. I got a nice tempo in early this week and I'll touch a little race pace on Thursday then go for broke on Sunday. Hope y'all have a fantastic week and training treats your right.

Keep livin' the dream,
Dave


Rollin' at the Mundy Pond 5km


Thanks Saucony for the new Balistas for the track season and a fresh pair of originals, the new SD Premium. Nice unexpected package on a Friday!

Tuesday, 19 April 2016

Week that was in training and 5 days out from MTL21k

Hey friends, sorry I didn't get a chance to post anything up about Boston or the track season. Where I'm taking Friday off to go to Montreal things have been busy and the blog isn't as high on the priority list as some other tasks. That said, I fully intend to break down some upcoming track races and the spring marathons. It'll give me something to do on Saturday before the race so I'll bring my laptop with me and write some ramblings. I'm rooming with my friend and teammate Kip Kangogo so perhaps I'll ask for some of his thoughts on the upcoming season as that guy runs at a much higher level then me and has competed with some of the best throughout his career.

So yeah, I'll give a few shout outs and then just recap last week's training. I'm feeling great going into this first big race of the season. I'm a little nervous as I don't know exactly where I am fitness wise but I feel strong. Over the last 2-3 weeks I've done all my workouts outside which is great. It's so hard to gauge true fitness from indoor track and treadmill sessions. But I'm ready to go hard and I'll jump in with the group who are looking to run 1:07 which should consist of Josh Bolton, Francois Jarry (coming off a good indoor season running 3:52 for 1500 and 8:18 for 3km) and Anthony Larouche who ran 67 in Philly. There's a couple of other guys like Kennedy Rono and Thomas Kipkoski who could also run that quick or faster so I should have some guys to run with. That said, I'm not ready to go out in 31:30 just yet and risk blowing up so if I feel the pace is too hot I'm more then willing to go it alone and then chase down people falling off the back. 32:00 at 10km would be ideal or even a few seconds slower and then try to work from there. Last fall going into Scotia I felt pretty sharp coming off a 31:07 solo 10k on the roads so I'll need to be careful early to not get in over my head and then really use the strength I've built over the last few months to close hard the last half of the race.

Onto the shout outs. Let's start with the Sun Run. Wow....what a race hey, that's got to be the deepest 10k we have had on Canadian soil, except for Ottawa in years. I wanted to make the trip out but scheduling couldn't accommodate it this year. Anyway, firstly the Newfoundland boys, Nick Snow ran a solid race running a new PB of 34 minutes, Colin Fewer was consistent again as he proves to be year in, year out and came 17th in 31:06. And then Ryan "Gary" Brockerville threw down a 20+ second PB and rolled a 30:32. Nice work fellas. Ahead of the boys, Kevin Coffey killed it running 30:13. I told Jeff Costen a couple days before "don't be surprised to see Coffey under 30:15" and he agreed, so way to prove us right bud. Then you had Kevin Fresen continuing to set the roads on fire this year with a 29:3X, Trev, Nacho Libre, Hoffbaur was a few seconds ahead as well in a road PB and the race was won by Eric which I called a couple weeks back. That guy is so consistent its ridiculous. He's still super quick over 10km and will have a great showing in Rio this summer I bet.

Then some Boston shout outs, my strava and Facebook friend Simon showed some guts out there and battled hard so great job dude. Next my Newfoundland morning run crew, Joey Dunford who's a great friend of mine went there despite have a strained hamstring and decided just to run it for the experience and enjoy the day, he ended up running 2:53 which is pretty unreal considering he hadn't hardly ran a step for the 3 weeks leading into the race. Lee Benett ran strong as well, great job pal. Then my buddy Jason White, he had a hard day in the heat but didn't pack it in and battled to get under 3 so props to you too bud. I could list about 50 people but I'll stop here, great work to everyone who finished and put forth their best effort. I've got nothing but the highest respect for all of you. #BostonStrong


Week that was in training


Monday

12 miles easy 7:01/mile - AM
8 miles with strides 6:33/mile - PM

Tuesday

20 miles long run, 6:54/mile - AM
OFF - PM

Wednesday

Workout - 2X13' tempo off 2:30 recovery followed by 20' of easy running then 3X1mile from half marathon pace down to 10km. I did the tempo with Mike Scott and Dan Conway on the always hilly Long Pond trail. It went well, I actually got around the pond the fastest I've ever done during the first lap of the tempo which was a great sign. I believe the avg pace was about 5:17/mile but on a flat road that's worth close to 5 minutes at the slowest 5:05. Then for the mile repeats I met up with Jason and did it on the road loop around the park near my house. I went 5:08, 4:56 and 4:52 with a 400m jog recovery that was about 2 minutes. This was a great workout and with the warm up, 20 minutes of running after the tempo and the cool down it was 19 miles.

19 miles with workout - AM
1 mile jog to the loop to meet Mark Hayward to call splits while he crushed a tempo - PM

Thursday

10 miles easy - AM
10 miles easy - PM

Friday

12 miles easy 6:48/mile - AM
8 miles easy 7:15/mile - PM

Saturday

Paced Mark to 2X1km, 2X800, 2X200 and then 7 easy miles for 12 total - AM
8 easy - PM

Sunday

Workout - I wanted something to get my legs ready for the half and I was debating 4X10' off 3' recovery at race pace but I opted for 3X10' and called it still feeling like I could do another rep or two but not wanting to dig myself a hole that I couldn't get out of before the race. I did it on a hilly 1.2 mile loop by Quidi Vidi Lake. It was a little windy but nothing too bad. I averaged 1.9 miles/10' rep and ended almost the exact same place each rep and averaged 5:18/mile which was worth about 10 seconds faster had it been a flat section of road but I wanted to go on effort and get a good session in the legs so I was ok with the pace being a little slower.

14 miles with workout - AM
OFF - PM


So that was my week, it was a big one mileage wise but I felt great. I'm tapering into Montreal and look forward to going out there and throwing down everything I have on race day. I'll have some time over the weekend so I'll get that post about the spring marathons and track races written. 

Thanks as always for reading, I wish you all happy training!

Stay frosty,
Dave




Elite start list for Sunday. 

Tuesday, 12 April 2016

Season opener and week that was in training.

Hey friends, how goes it? I've got to make this post fast as it's getting late and I have a ton of work related stuff that I've put off all day. But, fear not, I'm going to do another blog entry later this week breaking down the Boston Marathon. Man, I'm excited for that, not only on the professional side of the race but I've got a ton of friends from here going to the race. My buddy Jason White is trying to go under 2:40 for the first time, another good friend and legend, Sheldon Marsh, is making is Boston debut and is also ready to go under 3 hours by a decent amount so I'm very invested in the race this year. I also want to get into the outdoor track season. Mt. Sac is coming up, the Hoka meet, which I'll refer to as the Oxy meet, as well all know it, Payton Jordan and then the big boys will be out in the first few diamond league races scheduled for Doha, Shanghai and the new stop Rabat. I'm pretty jacked about all of this action and it means I'll be down in my basement being a track nerd streaming on PS4, my PC, Laptop and possibly a tablet if need be. I get really into it. The issue always ends up where I'm on the east coast I'm generally up until like 3am waiting for the distance races that are normally at the end of the program like the 1500's to 10000's. But it's worth it.

Season opener on the roads


So, other then a low key 5km I ran back in Feb this was my first road race of the year that I wanted to hit. It's the first one in our provincial high performance series and I'd like to make sure I take that crown again at the end of the year. Our road scene is really growing and this race sold out in a hurry which was awesome to see. In Newfoundland the weather can be really unpredictable all the way up until almost June, you could get 100km/hour winds, a blizzard or a beauty day, it's a roll of the dice. But that didn't stop everyone from signing up and getting after it. 

The Tuesday before the race we had a snow storm so I figured it would be really messy the rest of the week but things turned around and the snow pretty much all melted and on race day all we had to deal with was some gnarly wind, rain and fog. Which, actually could have been way worse. The course itself is definitely a fair 5km, it's not fast as you've got a pretty good hill on one side but because it's a loop course anything you gain, you come back down. It's located at the highest point in the city near our airport so you can bet it's always windy. I had wanted to go after a sub 15 and the course record but when I did my warm up with the boys after the first turn we were hit with the wind and I knew I'd need like a 14:25-30 effort to go under in those conditions. I tried to put it out of my mind and give it a go regardless.

Without Colin Fewer in the field it was going to be a solo effort, but there was a strong contingent of university guys who would be starting to come in behind me about a minute back and it proved to be an entertaining race for positions 2-15 basically which was great. 

Anyway, the gun went and we got going, I got out well and settled into a good rhythm that felt comfortably hard, I had one guy try to go with me so I turned to see if it was Matt Power, he's a guy who has a lot of talent and had just done a nice workout earlier in the week of K reps in 2:54 and two sub 60 400's to finish it off. But when I saw it was another runner I wasn't concerned and just stuck with my game plan instead of trying to put a surge in. I came through the first K in 2:57, and the mile in 4:45, at 2km I was into the wind for about 300m but was 5:56 so still moving well, then we had the strong headwind and a climb of 60 feet or so according to strava and this teamed with me not hearing any footsteps anymore, pushing solo kind of killed my momentum, I did my best getting up the hill but running the same effort wasn't cutting it, at 3km I was just over 9:10 and knew I couldn't battle to get back the time I'd lost so I cruised it in. It was still a good effort and the 3rd fastest time ever on the course so I'm not upset. I recovered quickly and hit a nice workout today so all in all I'm happy with it. Obviously I hate running slow times, but I'm sure if I had someone on me I'd have been able to knock another 20 seconds off it and been 15:1X or so.

A huge thanks to the Athletics Northeast Running Club for putting off an amazing event. As I mentioned earlier, the race behind me was apparently pretty epic, Matt Power came in second around a minute back and behind him they came in basically single file. I'll attach a race recap done by the legend himself Mark Hayward. (You on the trackie forums will know him as MUNXC, the former Mun cross country captain). He very eloquently breaks down the men's and women's races here - http://www.bipedsports.com/blog/haywards-flat-out-5k-recap/ . I'll attach some pics below.


Week that was in training


Monday

Long run - 20 miles easy, 6:37/mile - AM
OFF - PM

Tuesday

Workout - I did this at the track with Kate, Peter and Dan. 5X1km off 2' followed by 4X400m off 90". I started hard and went 2:46, 2:48, 2:47, at that point I figured if I kept it there I might dig myself a whole so I ran the next one controlled in 2:59 and paced Peter to his last one in 3:08. The 400's were just nice and smooth, 64, 64, 65, 62. This was such a great workout. It was awesome to have a nice group to hit a big one with.

12 miles with warm up/cool down and workout - AM
8 miles easy - PM

Wednesday

14 miles easy (6:29/mile) - AM
OFF - PM

Thursday

10 miles easy with some strides - AM
OFF - PM

Friday

6.5 miles easy with Jason with 4X2' at 4:45/mile pace - AM
OFF - PM

Saturday

4 miles easy with 4X400 in 70" nice and relaxed with full recovery.
OFF - PM

Sunday

Race - 2 mile warm up, 5km race at 4:57/mile, 2 mile cool down

7 miles with race - AM
13 miles easy on the trails - PM


So that was my week. I feel like it was a success and that things are moving in the right direction heading into the racing season. Next up is Montreal on April 24th which I'm really excited for. That's it for me right now but I'll write a post later this week about Boston and the upcoming track season. Until then, keep living the dream and don't forget to read Mark Hayward's post.

DF - Out!


Rolling at about 2km


Battling the wind, about 3km I'm guessing



Getting things going, that's Matt Power to the left of me and Mike Scott to the left of him.



The day after the race....of course it's a glorious day, why couldn't we have this on Sunday


Shoutout to Syntrax for my monthly shipment, looking after the kid!


My friend here Renee killed it and ran a big PB, when I was coming around on my second lap she threw in a surge on me! This was a pic she took that we threw up on Twitter. Great work out there Renee!


Back on the track today ripping some 400's.


I put my summer rims and tires on the Audi today and took it out for a spin. It was another awesome day once again. Kinda sad this will be traded in early October for a new one, but we will have a good summer together no doubt.



Tuesday, 5 April 2016

Week that was in training and let the racing begin.

Hey friends! How are you all making out with the training grind? Things are going supremely well for me and I'm going to open up at the first of our local races in our provincial high performance series this weekend. It's the first time in the history of the race it's had a sellout so I'm pretty excited to see so much excitement around the scene this early in the year. I don't think the weather will be very good as we are suppose to be getting 25cm of snow tonight but if there isn't much wind I'll go after a sub 15 on the roads which I've yet to officially do. (I've split 14:50 in an 8km but I've got no 14:XX next to my name from a road 5km so the chase is on early this season to take care of that). If the weather doesn't cooperate I'll aim to go under the course record which is owned by the ultra fast Sean Hulbert, a 1:53 800m runner who went to our University here in St. John's a few years ago. Whatever the outcome it'll be great to blow the rust off the wheels and get another couple weeks of training in before the Montreal Banque Scotia 21k. (Thanks Alan Brooks and Ian Cater for looking after me, and to John Lofranco for bringing up the idea to me.)

So yeah, training has gone very well. I'm going to transition into more half marathon paced work just to feel more of the pace I want to run at for the half. Josh Bolton, a friend of mine from Ontario will also be heading to Montreal for the race and our plan is to work together like we did last year at Scotiabank where we ran side by side for 19km and it helped us both run big PB's at the time, 1:09:10 for Josh and 1:08:47 for myself. Josh seems to be in great form and just won the Around The Bay 5km last Sunday in 15:03 so it'll be no small task to run with him that's for sure but our goals if we both feel good are to run around 1:07:30 then try to get into the 1:06's on our next attempt in the summer. The plan is to split 10k in 32:00 or about 35 seconds faster then last fall and see how we feel, if we can pick it up we will if one of us feels better then the other we will do our thing but hopefully the race treats us well and we get some good conditions and the chance to run fast. My Saucony Canada Teammate, Kate Bazeley, who I've been training with this past week won that race in 2013 and became a national champion in the half in the process so she's been telling me about the course and it sounds like a good one.

So yeah, I'll get into my training now after a couple more notes/points. Firstly, I don't know if all of you who read this listen to "The Terminal Mile" podcast, but it's a phenomenal show hosted by my buddy Micheal Rochus, and sometimes featuring my boy Jeff Costen as the in house running pundit. Well this week it featured a couple of beauties and stud runners. Kevin Coffey of K-Town Ontario who, mark my words is on the verge of a big breakthrough in the marathon. You can check out his blog here -  http://kevcoffey.com/ Kev is a 2:21 guy but he's going like 2:18 or better on his next one, take that to the bank. This week's episode also had Peter Corrigan, a 5000m runner who just opened up at the Stanford Invite with a PB of 13:42. Give him a follow on Twitter or Instagram. It was a great episode and you can listen to it here - http://www.trackie.com/track-and-field/TrackieRadio/TheTerminalMile/

The next thing I think you should all check out and read is my boy Ryan Noel-Hodge's latest blog post. It's a super honest piece of writing where he looks within, talks about the struggles of living and training in isolation up north and chasing his dreams while teaching kids at the local school. Ryan is an 8:13/14:24 3k/5k guy who will be chasing a sub 30 minute 10000 this spring in Michigan. Here is the link to that - http://www.montrealendurance.com/author/ryan/

The last bit of housekeeping is to give some shoutouts for some outstanding performances last weekend. Lets start with Sasha Golish running 15:35 for 5000m, that's a strong performances out of Sasha and shows her strength is there after running that 72 minute half and now a mid 15 5000m. I'm really excited to see her open up in the 1500. I feel like by the end of the year she may be a sub 4:05 performer. Next, my fellow Newfoundlander Jillian Forsey ran 16:05 for the 5000 in the same meet with Sasha. Next up, the crew who ran around the bay. I have to start with Trevor Zimak, what a beauty this guy is, all guts man, when this guys throws in a "Zimak mile" as he likes to call them it can be devastating! I remember last year we were on the elite bus to the start of Yonge Street and he's telling me about his Around the Bay race, how he split 68 minutes for the half and his PB going in was only 69. He said his 10km splits were 31 high, 33 mid and 35 high or something like that. Eric Gillis, who is sitting ahead of us turns around and says "That's a rough way to run 30km". It had to be one of the funniest running moments ever. Zimak just laughs and says "you have to go for it". Anyway, he killed it this year, ran smart splits and came 3rd in 1:40 flat. he's looking to break 2:20 at his spring marathon and I think it's there on the right day. Great job pal. Lastly, Josh Bolton and "Runner" Rob, (Blog on the right side). Both of the boys had great showings in the 5k and 30k respectively, great work fellas, see you both soon.


Week that was in training.


Monday

Long Run -  20 miles with Jason in 2:12. Strava details - https://www.strava.com/activities/529120991

20 miles - AM
OFF - PM

Tuesday

VO2 Max test in the lab, normal protocol and extended cool down, 10 miles - AM
10 miles easy 6:24/mile - PM

Wednesday

Workout - 4X800m off 1:45 recovery, 2X400 off 90" recovery and 2X800m off 1:45 recovery. I went hard on the first four 800's and averaged 2:12, then ran the 400's in 60, 61 and paced Kate Bazeley to her last two 800's in 2:26, 2:25. I did this workout with her and Mark Hayward, who's rounding into great form himself.

13 miles with workout - AM
7 miles easy - PM

Thursday

10 miles easy 6:44/mile - AM
10 miles easy - 6:35/mile - PM

Friday

Workout - I went to the loop, as it was a great day, with Mike Scott and Mark Hayward. We had 2X12' on the books off 2' just to feel a little race pace/threshold. I was foolish and went out pretty hard. I was 4:50 at the mile and 9:03 for 3km coming up a few meters short of 4km in 12'. Needless to say that's quicker then goal 10km pace. So, feeling the fatigue from all the quality earlier in the week, I decided to just run the second rep with Mike. 

15 miles with long warm up and cool down - AM
5 miles with strides - PM

Saturday

11 miles easy outside, awesome day weather wise - AM
9 miles easy (6:39/mile) - PM

Sunday

12 miles easy - AM
8 miles easy - PM



So I had my biggest week of the year and felt pretty decent considering, I won't really taper for this race coming up on Sunday but I'll take back the intensity and some of the volume of my quality so I have at least some pop in my legs. The big goal right now is Montreal. And looking at the 4 most important races for me this spring it'll be Montreal, Ottawa 10k, the new Waterfront 10k hosted by the Canadian Running Series and the 10000m champs. After that I'll race locally until the fall before I likely hit the same 3 races as last fall, the 5km road champs in Yorkville, STWM and National XC.

Anyway my dog is barking as I type this so that's where I'll leave it.

See ya next time folks. Pictures and a race report to come next week!

Dave