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!

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