Alright, getting in decent mileage

Alright, getting in decent mileage

Alright, getting in decent mileage (210k this week) and good workouts. I like when things are clicking!
Despite windy & rainy conditions this morning workout went very well. Had a few extra bodies out on Cook’s & Carter today, one of them being a cool dude from Victoria you may know, Simon Whitfield. He jumped in for part of our marathon session. The guy’s training for three sports and he probably would have had no problem finishing whole thing with us the way he was moving!… But only training for 10k, and probably has another one or two training sessions planed in the pool and on bike later today.

Shout out to fellow Speed Riverite Hilary Stellingwerff for gettin’er done in Rome yesterday, Olympic A standard in 1500m… WAY TO GO!… And not exactly feeling top notch either, read more here… what a ‘gutsy’ effort!

Hey Blog, haven’t forgot about you, just

Hey Blog, haven’t forgot about you, just been on the road. Stayed an extra day in Ottawa with Em and Heidi. Long drive back yesterday and right into another workout session this morning, first really hot one! 70′ of quality tempo with Reid. Here’s an interview I did on CTV before Ottawa 10k

Turns out legs weren’t that tired, guess they shouldn’t when 10k race pace is only slightly faster then goal marathon pace. Gotta say I did enjoy racing, turned it into a tactical race twowards the end just wanting to beat Gezahegne Eshetu who was with me second half. We couldn’t see anyone in front, each of us tried to drop one another, I was the first. At 7k I put in a surge, plus started swerving back and forth across the road to shake him as he was drafting off me, didn’t work. By 9k we slowed it down to a crawl waiting for the other to start his kick. After a weak attempt by him with 900m to go, that I easily covered, I tried my luck with just over 300m to go. He timed this sprint well, he got me just at the line! Great crowd support, made for lots of fun coming down that finishing stretch, thanks everyone!

finished 10th in 30:18

Good tempo workout Tuesday, nice to be

Good tempo workout Tuesday, nice to be back training with Reid. We did 60′ total, 30k for the morning (+6k pm)… pace not down to race pace yet, not that it should be, we’re on the right track. More positive news, my left leg and hip is coming around. With the help of Brenda Scott-Thomas we’re figuring things out.

In Ottawa now, racing 10k Saturday night. I’m keeping up the mileage this week, need to for good marathon base. Looking forward to mixing it up over 10k, not so much focused on time but the effort, run hard on tired legs… what the marathon is all about…

Visited Monsingnor Paul Baxter School today, lots of fun, whole school was wearing red and white. Over 100 of the kids well be competing in the 1.2k children’s race this weekend. It’s the last bit of a 42.2 marathon training program they’ve undertaken, good luck girls and boys!

Do’in a little stretching demo… reach for the sky…

41k yesterday – one short run today – long

Thanks Jean-Francois Fullum! (canuck New Balance shoe designer)

I notice a trend here, no posts when

I notice a trend here, no posts when training’s not going well, afraid that’s been the case last few days. Will try and turn that around with an update… My left SI I mentioned was bothering me last post, turns out to be more of a hamstring (semitendinosus muscle) issue, gets really sore late in runs. Saw Brenda down at Speed River Physiotherapy Wednesday, felt great leaving, and for the first part of run but soreness was back towards end.  I attempted a workout Thursday, supposed to do 10x1200m fast.. stopped after 2, able to get decent mileage still.. did my first three run day ever.. 6kam +8kafternoon (failed workout), had supper then ran 14k later that evening…. Regrouped for Friday, decided to try a lighter workout after working on knot found in semitendinosus muscle belly, relieved some tension. The revamped w/o was more fartleky, 10×4′, able to get in 8 before soreness too much, still decent mileage, 30k on day.

Today’s 20k morning run was the best I’ve felt in a while, ave 4:20k. Tried a little something different with hips that seemed to work – would tighten turning them on, running tall + then release relaxing for a second dropping some letting tail bone swing back, all very sublet actions…. time will tell if I’m on to something or just cause something else to get sore… for now we’ll say the glass is half full

Yesterday’s workout went well despite

yesterday’s workout went well despite a little chest cold, hour of tempo, 30k on the day. CBC was down taking in the workout. Had nice chats with Scott Russell from CBC Sports and Teddy Katz from CBC Radio.

got in 27k today tho was aiming for 30k, SI in left hip was giving me trouble so cut second run short.
worked on it a lot since, we’ll see tomorrow if that’s good enough….

here’s a cool clip Craig Casser from get out there magazine shot at the 890v2 shoe launch last week.