Monday, 28 May 2012

Still work to be done

Pretty happy with my Blackfoot effort on Saturday, as I new things with my back were not 100%. I am still seemingly feeling the effects of falling off the ladder back in the spring and that is why I decided not to do the Calgary marathon.
The 50k start!
I approached the Blackfoot 50k as a training run and I started conservative to let the back ease into it and after almost one lap I started to feel like I could push the pace as the back was feeling good and maybe close the gap to the leader but once I got up to pace the back started to tighten and had to walk for about 3 km's until things relaxed and then I was able to jog at an easy pace to finish up the final 25km lap.
Shauna finishing off the 25k, so proud of her!
The back today is tender but by listening to the body in the race and only running as fast as the back felt comfortable we should be able to continue progression with strength program and continue to get stronger for events to come.
Getting ready to close the gap, or at least I thought:-)

Tally ho!

Monday, 21 May 2012

Renewed focus on strength

With the Calgary marathon approaching my marathon mojo is just not there and with the back not quite where I want it, I have decided to put the marathon on the back burner and focus on training and some low key trail racing getting ready for the CDR.


As part of this I have renewed my focus on strength training and combining the benefits of both aspects of strength and endurance. Last time I pushed the weight too fast and had to back off but I am feeling ready to resume the squat program but with a much slower progression starting with lighter weights, focusing on mastering and perfecting technique, and preparing my body for heavier weights as the body adjusts.

The key is getting the mix right, one that builds strength and allows the recovery needed for proper aerobic development as an endurance runner.

Tally ho!

Monday, 14 May 2012

Back in the mix

Back in the mix taking part in the 5 Peaks Terwilliger on Saturday, my first race back since tweaking my back several months back. Very happy back was able to withstand the hard pounding of the downhills.
Marty and myself taking the turn, Dave has long gone through:-)
M am 60min, am2 60min, pm 60min for 21miles
T am 60min, pm 90min w/ 8x5min w/ 5min off, pm2 60min for 25 miles
W am 60min, pm 60min for 14miles.
T am 60min, pm 90min w/ 7 x 4min w/ 4min off for 17 miles
F am 60min for 7miles
S am 90min with 5 Peaks, pm 60min for 15miles
S am 60min, pm 120min for 21miles
One more time
Totals for the week 120miles

Tally ho!

Monday, 7 May 2012

Getting dialed for Calgary

Starting to dial the milage back in to get ready for Calgary. A little less than planned this week due to a busy week at the shop and a slight cold but things should return to normal next week:-)

If all goes well this week, plan to toe the line at 5 Peaks Terwillegar.

April 30 to May 6
  • M am1 30min, am2 60min, pm 60min for 18miles.
  • T am 60min, pm 60min for 14miles.
  • W am 60min, pm 60min w/ 10 x 2min w/ 2min off for 16miles.
  • T am 60min, pm 60min for 14miles.
  • F am 60min, pm 60min for 14miles.
  • S am 60min, am2 60min, pm 60min for a total of 21miles.
  • S am 60min, am2 120min, pm 60min for 28miles.
125 miles for the week + core work
Time to trail!
April 23 to 29

  • M am1 30min, am2 60min, pm 60min for 18 miles.
  • T am1 30min, am2 50min, pm 120min w/ 5 x 5min w/ 5 off for 28miles.
  • W am1 30min, am2 60min, pm 60min for a total of 18miles.
  • T am 60min, pm 90min w/ 8 x 4min w/ 4min off for a total of 18miles.
  • F am 60min, pm 60min for a total of 12miles.
  • S am 90min w/ 10x3min w/3min off, pm 60min for a total of 20miles.
  • S am 60min, pm 90min for a total of 18miles.
132 miles for the week + core work.