Sunday, 30 July 2017

Ten mile PB, fall 2017, we comin' son.

We did it, I finally ran a respectable time at the Tely. I knew I was fit, (One day doing a 3X2mile workout and was going sub 5's feeling comfortable, I knew I was ready to go and in sub 15 5km shape). But doing it on Tely day was another thing. So in this post, I'll keep things short and talk about how the Tely played out and what some temporary fall plans are and then Tuesday or Wednesday break down the middle, distance and marathon at the world champs. I really feel like this is going to be both memorable and a special worlds as it'll be the last time we see 2 off this generations greatest athletes and personalities running on the oval. Usain, has cemented his legacy as a legend and the greatest of all time. I'd love to see him in the 200 but I totally get why he's sticking with the 100 only this time around. And then Mo Farah, a guy who began his dominance just as I got into the sport myself in 2011 and I've got tremendous respect for, and always say we need to put in the GOAT convo. I saw a stat saying his last 15 DL appearances he's won 14 of and the one time we saw him lose, he was second and treated for a fairly serious bug, confirmed by other athletes post race. I won't get carried away with this talk here, but I'll write a dedicated post early this coming week talking about the WC's. (I get upset when much more weight is put on WR performances than global tittles. And, yes I'll submit he has looked pretty horrible on the cross country courses and beatable on the roads but to go undefeated on the track at global champs since the 10k in 2011 is beyond crazy, throw a 3:28 metric mile, 59 mid half, and 2:08 marathon....let's get real, that's dominance in your mid 30's.)

Tely 10 2017.

So yeah, the training had been fantastic in the lead up. The Mews 8km tune up felt really easy and smooth so JJ said go for the 51:30 and I knew he had me ready based on the tempos I'd ran. Hence why I said last post, under any conditions I'd run that. I ended up with an official 51:22 which was like a 90 second PB. When the gun went off I saw Colin and Matt take it out hard, and I knew, if they ran to their fitness they showed in Ottawa, coming top 7 at the national 10km champs I wasn't ready to go with them after a sub 50. I chilled and ran a 5:12 for the first mile which is uphill and got the time back on the 2ed which comes back down going 4:58. At that point, I didn't really know why I was in 5th. I had put over a minute on Mark Greene just 2 weeks before in the final 5km of the Mews and he came rolling past me to catch Grant Handrigan, who I knew was pretty fit as he'd gone 31 minutes in Vancouver and has a 51 Tely PB. I figured he and I would be side by side for most of the race. By the 3rd mile which is a slight uphill again, I ran a 5:09, passed Mark and got up to Grant, got side by side with him and we ran the next 2 miles together. I was talking to him at every mile split and giving him our splits. After the downhill 5th mile in 4:58 and passing 5 miles in 25:17 I mentioned the split and he sped up. At that point, I sat off him and kept the effort steady on the flat 6th mile going 5:08 and passing 10km in 31:34. At the uphill start of the 8th mile I saw he was starting to come back and pushed to catch back up and offered some encouragement to stay on it as we were looking at 51 low and Matt had fallen off Colin. I ran the uphill 8th mile in 5:24 and stopped hearing footsteps so I figured I was on my own at that point and got the pace back down to 5:14 on the 9th mile and started pushing the pace as I knew I'd be under 52 as long as I ran like 5:35. I went 4:58 on the last one feeling great and came over the line looking ridiculous celebrating 3rd place, which my parents captioned beautifully on film. (Note, don't by your Dad an IPhone! :p). Anyway, I was really happy, I've struggled for form at the Tely and didn't run well in the spring but am finally feeling fit and strong.

Fall Plans.

So I'll have a chat with JJ early this week. We talked briefly after the race and a 67 half is definitely one of the top goals on the list, we know I'm ready for a 67 high right now and I'll be happy to run that and lower my PB. But our provincial record is 67:22 which who knows, might be something I can take a crack at with 2 months of good training but maybe that's too big of a jump from 68:47. We will see how training goes and make the call when it comes time to get after it. I've committed to the 5km champs where I'll want to go under 15 and a trip to Vancouver again to see my peeps out west with the family and run the Eastside 10k. I'll be honest, the provincial marathon record is on my mind as well, but I'm wondering if stretching myself too thin in training and running distances from the 5km to the full this fall is smart. I'll have to decide for sure on a fast 5km through half and nail those sub 15, sub 31 and sub 68 will be the best goal or sub 68 and 2:24:17 marathon is the better option. I'll talk to JJ and I really do think he will be able to best guide what I do and where we go. The last 5-6 weeks have gone perfectly and I don't want to fool up how great I've felt and miss out on any times.

So yeah, that's all for now. I started coaching my fall clinic late last week. (Also jumped into a 2X25' M paced workout as I got excited and jumpy after trying to take a full week off) But we have the head strait again, goals in the works, family and friends doing great so it's time to get the fall training going.

Like I said, I'll do a full post on world champs early next week. Shout Out to the trackie boys for the thread after the Tely. Always an honor fellas! Everyone on those boards is a strait beauty!

Stay hungry,

Saturday, 15 July 2017

1 week out from the Tely 10 and Mews 8km Recap.

What's up friends? I hope you are having an amazing summer, relaxing with friends and family and getting some running/racing in. This has been a different one for me with lot's of family stuff, coaching a run clinic and getting my own training in where I can. Talking with JJ, he's been such a great help with not just guiding my training and bringing me back into great shape but also putting it into perspective. When I'm running/training, I'm all in 100% but when it's over, the other 22 and a half hours a day it's really not on my mind at all. Granted I still follow track as closely as ever and can be seen checking for results from small meets in Europe mid day at work haha but I guess the take away is that I've got much more balance. Anyway, in this post I'm going to talk about how my training has gone, my last race (really my first road race locally all year) and talk briefly about my plan for the Tely 10 mile next Sunday. I'll jump on next weekend after the Monaco meet so we can talk about the last two Diamond League races before worlds, Rabat is tomorrow and Monaco is next Friday. After those go down we will have a pretty good idea of what's going to unfold in London so we will spend some time looking at that and I'll give my predictions for the mid and long distance events as well as take a look at our Canadian contingency.

Mews 8km,

So since my horrendous 32 minute 10k performance in Vancouver at the end of April, I haven't raced locally other than a 5000m track meet which was a solo 15:02. I had about 4ish weeks of sound training back under Jeremiah's guidance and I was starting to hit some good workouts and tempos but I honestly had no idea how fit I was. After the last tempo we did before the Mews which was a 4 miler at just over 5 minute/mile pace JJ told me we should shoot for 24:40, but to be honest he likely didn't know where I was either as we just hadn't really done a whole lot. So last Sunday I got on the start line and was actually pretty nervous, I knew Mark Greene was racing and is in decent shape, last year at the tely he wasn't far off me so I told myself I'd stay with him for the first couple miles then start opening things up, it was a little warm but honestly, it didn't really seem to effect me as much as some people said they found it, the wind early was a little rough but we went through the mile in a relatively pedestrian 5:09, and followed that up with a 5:17, at that point I told myself there's no point of being out here running slower than half marathon pace so I put a surge in and went to the lead and ran the next mile in 4:57, felt great so picked it up again and dropped a 4:49 and 4:50 last 2 miles. My watch had me at 15:09 for the final 5km which I'm happy with an 9:02 for the last 3k. I was 24:54 for 8km and stopped the watch at 5 miles in 25:01. I felt like had I even ran the first 2 miles at an honest 5:00 mile I'd have gone 24:35/40 so it was a good sign and gave me the confidence I needed going into next Sunday's race. It wasn't so much the time I ran but how easy it felt running the time. For reference, the race started at 8am, and I went strait to my run clinic and took them for their Sunday Long Run at 8:30am which got me 20 miles on the day before 10:30am.

Since then, we did a session of 3X2miles on the road off 2" recovery and averaged 9:50 being progressive about the workout starting at 9:57 and getting down to 9:46 for the last rep. Then today we had our last big tempo, a strait 7 mile tempo at goal Tely 10 pace. I did it on my flat road loop and went just over 36 minutes going through 10k in 32:11 and averaging 5:09/mile.

Tely 10 goals and breakdown.

So the goal for me this year is to actually run my own race and forget about what's going down up front. I've got to realize that if Matt Loiselle and Colin Fewer are at their best they are both going under 50 minutes and I just don't have the fitness to do that with just 5 good weeks of training, tho I am ready for a big PB. I can run a controlled effort and have the strength to go 51:30. I've got complete confidence that I'll run that this coming Sunday even if the weather isn't ideal, it'll just take a smart race execution. When I look at the start list there's nobody else on there who can run with me if I perform to my current fitness so I don't want to give anyone the chance to grab 3rd by me getting sucked into a pace that's too rich for me. So if all goes well come next Sunday after the dust settles I'll have run a shiny new PB and will start the proper build for a large fall campaign. 

In terms of who wins the race, if Matt is healthy he should win just because his pedigree is so good, I mean even at 70%, the guy is a 63 minute half marathoner and should be able to get the win. He just nipped Colin in Ottawa and you'd expect the marathoner in him to have the strength to stretch him over 10 miles. But if he's off his game, Colin is super fit and is likely close to PR shape so that could translate to a 49 high. It'll be very interesting to say the least. I'm taking Matt if he's at least as fit as Ottawa but Colin if Matt's training has been spotty like last year.

On the woman's side, without Kate Bazeley you won't be seeing any fast times but Jennifer Murrin is a strong local runner and should go 58-59 minutes which is pretty respectable. I don't see anyone challenging her this year as she's been beating the other girls by a minute or two in most races.

What I'm most invested in is some of my buddies like Jon Lodge, Mike Scott and Dan Conway who are all looking to go under 60 minutes for the first time. They are all strait beauties and if it's not too hot they should all do it. If I was around their fitness and looking to sneak under I'd latch on to the legendary Mark Hayward. Mark's a new Dad who's finishing up Medical school so is taking the less is more approach these days with his running but the guy is a stud (He scalped me BAD in 2012 when he ran 54 flat). So for anyone who wants an even paced ride to a sub 60 go with Mark, he will likely have a chat with you during the race too!

So that's about it, I wanted to keep this one short and just talk about my running, but next weekend we will get into the good stuff. I'll be going taper crazy so I will likely write a crazy long post about the last DL meets before worlds and give my predictions.

Until then, stay frosty,


Shout out to Brooks for a fresh summer shipment and the cool official Hanson's Brooks Original Distance Project singlet, it's fire!

Saturday, 1 July 2017

USATF Champs Post Mortem, Quick Training update & Sponsored Post.

Hey friends! I've had this written for a few days in anticipation for a busy weekend, which it's certainly been. I won't get into it here but my close friends and family know it's been a great time. Anyway, I won't post anything too long. I just want to give a few thoughts/quick hits on what transpired at USA's and what it could potentially mean at worlds. My training is going great, I'm hitting workouts that I haven't hit in over a year and ran a 15:01:44 5000m solo last weekend at a local track meet that was mostly for Canada games selection for JR athlete. So with that and the upswing in fitness that's come each week I'm happy about where things are. If Wednesday isn't too busy I may drive out to Clarenville to run a road 5km out there as it's a civil holiday in that town and I'd like to get a sub 15 in before the 8km next weekend and the Tely. Just so I know 4:55's or quicker won't be too bad in the 8km and 5:05's will feel manageable for the Tely 10 mile. To be fair the gains in fitness have been due to the structure of the training JJ has laid out for me and the fact I've been so busy that I haven't been eating as much and I'm ridiculously lean, about 10 pounds less than I was this spring, like way leaner than I've ever been in the past which, from a physiological standpoint means running given paces is costing me less energy and I'm dissipating heat at a more efficient rate. Finally, as many of you guys who blog and do good traffic know, companies approach you from time to time to review their product or do a sponsored post. Generally it's either a conflict of interest of brands or a company asks me to write up something about their product or race and I don't feel it's mutually beneficial. In this case approached me, and after checking with my eyeware sponsor I got the OK to write a review in exchange for product so I'll do that at the bottom of this post. Know that Glasses Shop has great products, service and shipping options for prescription and normal eyeware. I'm under contract with SMITH Optics and will continue to wear exclusively their product but for some cheaper options you can't go wrong with glasseshop, for the price they are incredible quality.

Key Takeaways from USA Track and Field Champs.

1 - Justin Gatlin gets it done once again despite being 35 years old and having an injury earlier in the year. Say what you will about the guy. He's been popped and served his time but to see him running this well at his age and being so good since the early 2000's (Olympic Champ in 2004) It's pretty incredible. With plenty of time to train for worlds over a month away I expect him to grab a bronze behind Bolt and Degrass.

2 - Jenny Simpson is in great form once again this year and makes winning US titles look easy. The problem that will arise at world however is that Sifan Hassan is on a different level now, going 3:56 twice this year and with Olympic Champ Faith Kipyegon and Dibaba out there she can't run the type of race she ran last year in Rio, 3 of those girls won't come back when they go. So Jenny, don't spot them even an inch.

3 - Paul Chelimo should repeat his silver from Rio in London this August, that display he put on in the 5k was unreal, he jogged a 13:08. His closing isn't on the level of Farah but he's hella strong and fast enough to duke it out for silver with guys like Keljelcha, Edris and Alimirew ( if Ronald Kwemoi were running the 5k instead of the 1500 he would smash him but Canova has gone on record to say he will do only the 1500m, which makes sense given he ran 3:30 at the Kenyan trails AT ALTITUDE!!!)

4 - Rupp's 10000m win streak ends at 8. Galen didn't look good in the 10k and I'm guessing he couldn't recover fast enough after running that sub 2:10 for 2ed at Boston. It's a shame really because even if he had gotten 3rd come August you know he'd have been ready to go and Kamwroror is going to make it spicy which plays to his strength. Not that he could medal but a top 5 would have been there. In London I'm looking for Farah to dominate the 10k, Kamwroror in 2ed and Karoki in 3rd with Paul Tanui close behind in 4th. As good as Mead is, as soon as the race goes into sub 27:30 territory it's all over for him.

5 - Centro likely won't be standing at the top of the podium come London. Obviously with the niggles he had to take some time off and it was apparent the last 80m when he couldn't hold off Robby Andrews. Normally that wouldn't be an issue at all. Now most people will say "Andrews has a HUGE kick!" and I mean, yeah it's good, but Centro has run 1;44 as well and at 100% Andrews isn't coming close the last 100 so this means it'll be a battle of the East Africans for the top 3, maybe Willis jumps in to grab a medal again too, who knows.

6 - Ajee Wilson is in rediculous shape right now! To go 1:57 negatively split, you have to be mega fit. I feel like she's in the same position Melissa Bishop was in last year, able to beat everyone in the world except for Semenya, Wambui and Neyonsaba. It's difficult to know what to say about this except to execute and hope one of those 3 uses poor tactics.

My training

Like I mentioned above it's going really well, the last 2 sessions I did was 7X1000m spiked up on the track averaging 2:57 which I was really happy with. I tried to do 10 a couple weeks before and couldn't average them all under so doing 7 was a confidence boost. Still hard but felt good. In the 5000m I ran it was awkward getting splits as the guy calling them was at the 200m mark where the 5k start is and I wasn't doing math very well. I was on 14:50 pace through 3km but gave back a lot of time the next 3 laps. I needed a 68 last lap to break 15 and only managed a 70 point. Either way, it's like night and day since April so that's a good sign.

I had to push the workout I was going to do this weekend which was a road tempo until next week with some important family stuff going on but I'm hoping to get it done on Monday or if not I'll do that 5km on the road on Wednesday and see what JJ thinks I should add after. (We pulled a Salazar and got in a few more 1km reps post 5000 but it wasn't pretty as I had to wait for the boys and girls steeple to finish and got pretty tight)

But yeah, things are looking great right now and I'm excited to race this coming weekend, get another big training week in and then the Tely 10. After that I'll have to give JJ a call and get his advice on the plans for the fall. I know Brooks asked me to do the Rock and Roll MTL half so I can put my French Immersion to good use and help out at the booth so that one is nailed down for sure as is STWM. But I'll look at what can be done between that and see what JJ is thinking.


So, Glasses Shop is a great online site to order just about any type of eyeglasses and prescription sunglasses. They sent me some glasses to try out and my favorites were the "Faye Wayfarer - Black". They fit my face great and were super comfortable, really you can't go wrong from what I've seen as far as eyeglasses online. You can check the different sizing on their site to see what will fit best for your face. As well, if you would like to order prescription glasses you can do that there too. The glasses are very high quality and the pricing is very reasonable at around $50 with some models being a little less or more expensive depending on the model.

The shipping only took a little under a week and they come with a durable labeled carrying case and cleaning cloth. They have models geared towards fashion, lifestyle and outdoor activities/sports so you will be sure to find something for you. Here is the link to the pair I really liked - and here is the link to their homepage - They currently have a 50% off sale on for independence day, to avail of it use the code GS50. Or you can use my coupon code for an even better deal GSHOT50.

I'll attach a few pics below of the glasses I've enjoyed the most.

Anyway, that's it for me guys. I'll be back next week to talk about what's going down on the DL Circuit, Canadian Track and Field Champs and what's to come in London.

Until next time, Happy Canada Day!