2013 Training

I have just finished 6 weeks of easy base mileage. First day of real training starts Monday January 14th. I am currently training with CCAA silver medalist Clint Smith, under the direction of our coach John Loney. Clint and I will be running several races along the way this winter in hopes of running a fast 10,000m on the track in late May. Follow my progress here. 

January 28-February 3rd

Monday
AM: 2mi w-up. (4x200, 2x400, 1x800, 2x400, 4x200) 2mi cooldown. Rests between repetitions were equal distance recovery jogs. Rocked this down at the Thompson arena track. I really can't run fast in that place for some reason. That 800 put a ton of junk in the legs but I got through it without puking.

200's- 30-34"
400's- 67-70"
800- 2:16

Tuesday
AM: 68 minutes easy.
PM: 42 minutes easy.

Wednesday
AM: 2mi w-up. (3x2mile) 2mi cooldown.
Went straight to the treadmill for these intervals- pouring rain outside. I felt great, but the treadmill felt like it was going faster than the splits indicated.

2 Mile Splits: 
5:12/5:10 (10:22)
5:10/5:07 (10:17)
5:07/5:04 (10:11)

PM: 35 minutes easy.

Thursday
AM: 49 minutes easy.
PM:

Friday



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January 21-27th

Monday
AM: 35 minutes easy.
PM: 55 minutes easy.

Tuesday
AM: 29 minutes easy.
PM: 53 minutes easy.

Wednesday
AM: 30 minutes easy.
PM: 68 minutes easy.

Thursday
AM: 2mi w-up. (40 minutes at threshold pace) 2mi cooldown.
Pretty solid workout here, but it was done on the treadmill due to some pretty sheisty weather conditions. I turned this into a progression run and ended up covering 7.45 miles in 40 minutes a. Mile splits were: 5.33, 5.27, 5.24, 5.21, 5.21, 5.18, 5.15, 2.21

PM: 46 minutes easy.

Friday
AM: 58 minutes

Saturday
PM: 2 mi w-up. 10x400m. 2mi cooldown

This was supposed to be done on wednesday but Clint and I were kicked off the track by some western throwers and hurdlers. Felt pretty flat doing these repeats after the tempo on Thursday. Meh

Sunday
PM: Not much of a Sunday long run again. Got through 12 miles after deciding to pack it in with a gimpy hip flexor.

Week Total: 73 Miles

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January 14-20th

Monday

AM: 2mi w-up. 4x(2x200m,1x400) 2mi cooldown

Reps: 30-34" 200s. 68-70" 400s

PM: 30 minutes easy.

Tuesday

AM: 11 miles easy
PM: Planned a 40 minute run in the afternoon that never ended up happening.

Wednesday
PM: 2.5 mile w-up (5x1 mile with 1' rest between intervals) 2 mile c-down. Rocked this workout with Clint on the roads in his neighbourhood. It was real windy and we were looking to keep it honest at 5:20ish/mile. We got a little to excited. Splits were 5:05, 5:01, 5:03, 4:57, 4:47

PM: 35 minutes easy.

Thursday
AM: 26 minutes easy. 6 strides
PM: 58 minutes. Started easy and worked it down to 6' pace.

Friday
AM: 29 minutes easy.
PM: With Clint. 2.5 mile w-up, 2' hard, 1' jog, 1' hard, 30" jog, 30" hard, 30" jog. Then we would repeat that set until we hit 8km. 2 mile c-down.

Hard efforts were done at 5'/mile pace.

Saturday
PM: 44 minutes easy. Tweaked my right hip flexor after the Friday workout. It's tight as hell
and doesn't feel the greatest right now. Hoping I can open that sucker up before it gets any worse.


Sunday
AM: I had to scrap the long run due to how shitty my right hip flexor has been feeling. Ended up running for 56 minutes easy.
PM: 77 minutes easy. Decided to head back out and see how things felt. Managed to get in 18 miles for the day.

Week Total: 87 Miles