Tuesday, 20 June 2017

USATF Championship Predictions and my recent training

Hey friends! I hope summer is treating you kindly and you are enjoying great weather and time with family and friends, possibly getting some runs in as well. I had a great weekend with my Dad this father's day weekend, my Dad is an awesome guy and someone I really admire. He's always in my corner and someone I can come to with anything and for that I'm blessed. In other news training is actually coming along very well. JJ has been guiding my training once again (which I'm super grateful for as he's a very busy guy, and a great friend) and I must say, having that structure and knowing I ran my best times under his training principles/method I'm happy to be back suffering on workout days. At the end of this post I'll outline some of the workouts I've done since my last post. We are having some great weather here in St. John's right now which is making training very enjoyable. The run clinic I'm coaching with MAX Fitness is KILLING it and I'm anticipating some huge results come the Tely 10 in 5 weeks. The clinic has been so successful that we launched another one last Friday that I'm leading with the help of my friend Nicole that is focused on the half marathon and Cape 2 Cabot races this fall and starts July 25th and runs 11 weeks. (Details and registration is here if you are in or near the St. John's region - http://yourmax.ca/news/huffin-puffin-cape-cabot-half-marathon-clinics/ ). In other news I pulled the trigger on a beauty new Audi!!! I got the paper work done last Friday and had the undercoating and rustproofing done over the weekend so I picked it up today. I'll post pics of it below and toss a few up on social media. It's a 2017 Audi A4 Prestige with an S-Line performance package in the Brilliant Black colorway with Atlas Beige leather interior with suede inserts. The new A4 is unreal when you load it up with the prestige trim and virtual cockpit. I'm definitely stoked about it but will miss my old Audi. Anyway, enough rambling, lets get into some track. With USA's kicking off this week I'm going to give my predictions for the mid-d and distance events then chat briefly about my training.


USATF Champs Predictions 800m-10000m


Men's 800m - This event is useually a "pick-em's" type of event but the US has one of the bset half milers in the world in Clayton Murphy who has been on fire this year so he's a lock for this squad. Following him, I expect Donavan Brazier to also be a lock as he's looked solid and ran a nice 1:44 earlier this season. The 3rd spot is where it gets interesting. I'm picking Erik Sowinsky to make his second world outdoor team but Isaiah Harris and Drew Windle could make it interesting but Sowinsky is consistent and races well all year long. He had a good indoor season and I expect he will outlast the boys.

Women's 800m - I think there are really only 3 girls in the conversation and I don't think last year's Olympian Kate Grace will make it in the 800 this year. Ajee Wilson is the clear number 1, she crushed indoors and is fit right now, her training partner Charlene Lipsey had a breakthrough indoors this year and I think she makes the team too, it's just a matter of if she is ahead or behind Brenda Martinez who is fit as displayed by her 1:58 and 4:03 season bests this year.

Men's 1500m - Ah, the glory event, and always the most entertaining. Centro is the Olympic Champ for a reason, he's head and shoulders above the rest of the field. Even Clayton Murphy who's a 1:42 800m guy and will be doubling up can't touch Centro over 3 and 3/4 laps of the track. Centro looked super smooth at Oxy going 3:33 really early in the year so he's going to do what he normally does at USA's power away from everyone that last 120 looking like he's not even working. I'll take Murphy for 2ed as it will likely be a race won between 3:34-3:40 if history is any indicator of what we are to see in the final. He can close well off that type of pace as he showed going 3:51 for the mile at Pre. 3rd is up for grabs but I favor Blankenship to sneak into third like last year. (if Jenkins runs the 1500 though, I'd take him over Blankenship as he's looked unreal over 1500 indoors and out.)

Women's 1500m - I haven't been impressed with what little I've seen from Jenny Simpson or Shannon Rowbury but they have such amazing pedigree's and PR's much faster than the rest of the field. They should make it through no problem. 3rd will be between Brenda Martinez and Kate Grace, both of whom in my judgment are better half milers than 1500 runners but are far and away better than all the other girls entered.

Men's 5000m - One of my favorite events. It just won't be the same with no Kip, Bernard Lagat has been such a staple in this event in the US. But this is the era of Paul Chelimo at this distance so look for him to take down the field with Erik Jenkins chasing him down for 2ed. I'm taking Ryan Hill for 3rd over Ben True who seems to have had a couple niggles he's been dealing with this spring. How you beat Hill is make it really hard from the gun, he's not as strong as some of the other guys but he can close HARD. I just don't see any way this race is fast enough to drop him or dull his wheels at the end. We would need a 2010 Chris Solinky type effort and why would guys like Jenkins and Chelimo do that when they have better wheels than the rest. So with that said, Chelimo, Jenkins and Hill.

Women's 5000m - Molly Huddle is entered and has the fastest time this year but I doubt she will take her spot even if she wins. She normally doubles as a safety net to ensure a place on the team if something happens in the 10k. So Huddle will win fairly easily I'd assume, followed by Rowbury and her Emily Sisson. I'll take Marielle Hall for 4th which will be good enough to make the team if Huddle passes on the 5000 for London.

Men's 10000m - So there's only 5 guys with the standard in the 10k. Rupp, Korir, Kipchirchir, Mead and Derrick. (Chelanga has an Auto standard for his World XC performance.). Rupp is going to win this no matter how the race plays out. But the spots behind him could change depending on whether or not the pace is fast or slow. Someone without good closing speed like Derrick has a great chance to make the team if it's a 27:30 race but doesn't have a chance if it's over 28 minutes. I'm betting we see a 27:50-28:10 type race and in that case I'm taking Rupp, Korir and Kipchirchir.

Women's 10000m - This should be interesting for spots 2 and 3. Huddle ran the AR last year in the Olympic Final. She's like Rupp in this event, capable up running away from the field or pushing from 800 out and breaking them late so Huddle FTW with ease. Now, the battle of the Bowerman woman for the other two spots. Amy Craig, Shalane Flanagan and Emily Infelfd. I feel like Flanagan is pretty fit, and won't be afraid to push it to try to drop the other two from a mile or two out. I also believe Craig is aerobically stronger than Infelfd so she's my pick for 3rd. If there's an upset in the top 3 it could be Emily Sisson creating a game plan with Huddle and sneaking her way on. I mean she's run a great 5k and half in the last few months.

Men's 3000m Steeple - Jager is the king in this event. After him, Hillary Bor is the clear number 2. Then for 3rd it's between Don Cabral and Andy Bayer (possible veteran Dan Huling). My money is on Don Cabral who is a fierce racer and has decent closing speed. I know Bayer has better 1500m credentials but he hasn't run 3:35 in a few years so I'm going with Cabral.

Women's 3000m Steeple - On the women's side Emma Coburn is to this field what Jager is to the Men's. After her you have to favor Courtney Frerichs, then it gets pretty wide open but based on what she has done this season over the shorter stuff I'll take Colleen Quigley for the 3rd spot.


My training.


So things have gone really well lately which I'm excited about. JJ and I decided to do a 5000m to bust some rust this coming weekend and then I'll target the Mews 8km with the goal of running around 24:30 or there about I'm guessing. I'll have a better gauge after a 5000 to see if I can attack a time any faster than that. Obviously 2 weeks after the Mews I'll run the tely. I always get caught up in "racing" the tely and it always bites me in the ass late in the race, hence why I've got a pedestrian 52 minute PB over the 10 mile course so this year I'm taking the Jared Ward approach and am going to run the fastest pace I can sustain over the course from the gun and forget about place and just try to run every mile between 5:05 and 5:10. That should bring me in between 50:50 and 51:40. a wide range but those are times I wouldn't walk away disappointed with. There's guys who have run low 51's who are a full minute slower than I am over a half marathon so I need to just get a good time under my belt this year and then focus on winning when the time comes and I think I'm fit enough to scare sub 50. If you can't go under 50 you really can't compete for the win at the tely anymore which says a lot about how much it's improved over the years. There were years the winning times were 52-54 minutes which is crazy to think about.

As for my running lately, I've gotten back to basics. I did a session of 10X1k and managed to average a hair under 3 minutes off 1' rest on the track (spiked up) but was fading bad at the end and the last 3 were moving in the wrong direction and over 3'. I had another one of 12X800m off 1' which was around 2:25 average. Another one from late last week was a 5 mile tempo on the roads. I was hoping to go 5:00-5:05 but averaged 5:07.2/mile and ended up going 25:37. I was about 15:53 through 5k feeling pretty decent. So I'm not super fit but it's coming back each week and my confidence is growing with each workout. Today JJ gave me a breakdown session of a 2 mile, 1 mile, 800, 400, 200 off 3', 2', 1', 30". We wanted 9:40, 4:40, 2:20, 65 and 30 but as you guys who live here know the weather was insane today. Windy, 27 degrees with high humidity. I ended up going 9:48, 4:43, 2:17, 65 and 28. The shorter intervals were manageable in the heat but I suffered hard on the two mile and mile. Anyway, let's hope the 5000 goes well and we start rolling into the summer and then build for that large fall I'm hoping for!



Thanks for reading y'all! I truly appreciate it. I'm writing some content for LeanFit about nutrition, so if anyone is interested in that leave a msg below and I'll link to it. I'll leave you guys with a few pics I snapped of the new wheels this afternoon.

Until next time, keep that chin tucked!

Dave









Wednesday, 7 June 2017

Global Running Day!

Hey friends!

I'm getting this out before work so it's going to be short and sweet. Today is Global Running Day, and Brooks has some BIG NEWS to share with everyone!



Today Brooks USA, Canada and Europe is rolling out the largest endorsement deal in history. The brooks CEO, Jim Weber will be making this announcement at 10:30 eastern in NYC and is then making his way to Europe to do the same thing. Keep an eye on the social media feeds of the Brooks Elite athletes throughout the day as with the feeds of Brooks I.D. (Inspire Daily) Coaches.

So what exactly is this big news you ask? Well like I said, it's an endorsement deal. As you know, Brooks is not only about celebrities and superfast runners (Hugh Jackman does wear Brooks shoes though and so does Gabriela Stafford and Nick Symmonds), but our brand is about everyone who runs. Fast, slow, 800m, 5Ks, marathons, trail, road, male, female, running for a cause, no cause. You name it! Our brand is inclusive and this is why we’ll be endorsing every runner!  We believe that every runner deserves a chance to be a household name with all the bragging right.

A Canadian runner who signs up at www.brooksathlete.com starting on June 7th throughout the summer will receive in the mail:

-          CAD $1 cheque
-          Athlete’s code of conduct (English and French)
-          Brooks contract (English and French


Endorsed athletes will also have access to:

-          Training plans
-          First hand sneak peek to or upcoming new shoe, the Levitate!

(Check out this cool video - https://www.youtube.com/watch?v=_M6NKY5IjSY&feature=youtu.be )



So yeah, this is going to be HUGE and I'm super pumped for people to sign up and get on board. If you want to know anything else you can leave a comment below this post and I'll make sure to respond.

For my Canadian readers if you are near any of these events I highly recommend you check them out.

Every runner who attends the below events will receive: a Brooks gold pen (for signing up) and Limited Edition Run Happy Trucker’s hat with any Brooks purchase.  

Events on Wednesday, June 7th (Run Club time):
-          Denman Running Room - BC
-          Westmount Running Room - QC
-          Brainsport- SK
-          The Tech Shop – AB
-          Strides Running – AB
-          Running Free – ON  

Events on Saturday, June 10th:
-          Le Courir Nordique – QC




OK, I think that's pretty much it. I'm going to write my weekly post this Saturday to talk about the Rome Diamond League (which Gabriela is running in BTW). I'll also outline some of the training I'm doing which has been going fantastic which I'm pumped about. I had a beauty session of 12X800m off 1' yesterday. It wasn't all out, more 8k goal pace as the rest was short and I had a ton of volume worth of intervals. The average was right around 2:24/25 but feeling super chill up until number 9 when I started getting a little tired, I jogged 200m during the recoveries. Back to the JJ training principles of running hard, a little less volume overall but plenty in terms of intervals off very short rest. Am I suffering? You betcha' but I'm also starting to feel a lot better, my easy days are starting to be a little spicy and things are clicking.

Also, keep an eye out for this guy around BC! I hear he sometimes serves pancakes when doing demos! As you can tell it's not JJ's first rodeo! The guy knows what we runners like! Looking good pal! (He may be spotted with a furry friend named Tucker or his wife Maria)!



Alright folks I'm out! have an amazing Global Running Day!

Keep those sticks on the ice,
Dave

Tuesday, 30 May 2017

Pre Classic Post-Mortem and GRE Spring awards/analysis.

Sup friends, how goes the training? As promised I'm trying to get back to the regular blogging, so I wanted to get a post up talking about some of the ridiculous action we were treated to last weekend at Hayward field. After that I wanna give some shout out to my amazing running club, Grand River Endurance. Not only are they a talent rich group of educated professionals but they are just about the best friends anyone could ask for. I can't wait to actually get to hang with all of them soon. I got some time in with individuals here and there but I haven't been with the whole crew since last October's Scotiabank Toronto Waterfront Weekend. So the plan is to stop up in June as I have an unused ticket from Ottawa weekend that can be put to use to see those legends. Anyways, I'll talk about some of the takeaways from Pre, give out my GRE spring performance awards and talk about the training I'm starting to get going.


What we can glean from the 2017 Pre Classic.


1 - The men's 100m isn't off to a hot start amongst the top dogs like other years. I suspect father time is catching up with Gatlin as he's looked like a shell of what he normally does this time of year. In 2015 if my memory serves he went like 9.7 and sub 20 within 90 minutes in one of the European Diamond League stops. This year he's looking pretty vulnerable. Andre Degrass isn't running much better but he's progressing each week and he's still a very young guy so I expect come August he will be on the podium again. If I was a betting man, I'd put money on Bolt and Yohan Blake going 1-2 at Worlds in London this August and if Andre finds his form he will repeat a bronze in the 100m and be in the mix at the 200m

2 - The woman's steeple keeps getting better and better! Man, when you see Emma Colburn almost breaking her own American Record and being half a strait away behind the leaders and an 18 year old you've got to think she had the perfect mix of luck, fitness and field last year to medal. The steeple on the women's side right now is one of the most exciting races to watch. There are in reality 4 maybe 5 ladies who can go sub 9 at any given time right now.

3 - Genzebe Dibaba is fit but not as fit as 2015 when she went 3:50 for 1500. Now perhaps I'm wrong and she just didn't want to push solo. I mean 14:25 is still a LEGIT 5000m time but I think to break her sisters 14:11 (which her 3:50 tells us shouldn't be a problem) she will need Almez Ayana in the race. They also can't fool around playing cat and mouse. To threaten 14:11 you need to be on 69's from the gun, it's a relentless pace. Maybe they should get Mary Kaitany on the phone and ask her about her attack of the London course back in April, that's how you have to get after it if your going to dip under that 5000m mark.

4 - Good luck beating Mo Farah again this year.....what can you say. I mean this wasn't a slow race. A 13:00 flat race where they let off the gas for around a mile before 800m to go is no joke. And even if it was a 12:50 race they had nothing for Mo. The 5000m guys just aren't fast enough over the last lap to challenge him. I mean he's likely only now getting into some speed and sharping work and he's already running 3:34 for 1500. Come August that 55 second last lap will be 51-52. It kind of sucks if your a guy like Kamwroror who just doesn't have that pace despite being an aerobic monster. The only guys who can hang with those last laps in a 5k would be a sub 13, and sub 3:30 performer like Iguider. Hopefully he doubles.

5 - What's going on with Kiprop? 3:58 for him is like doing an interval. The guy has run 3:26 for 1500. I heard he was sick but still, he shouldn't have started if he was in that kind of shape. The 3 Kenyans that battled for the win seemed to be where you'd expect with Canova's boy coming out on top. (Note, I love Canova, I think he's the best coach in the world and is the only person really pioneering the principles he uses but his boy isn't beating Farah over 5000m this year. His 2020 prediction of being the 5k champ is definitely more believable tho). In the Bowerman mile I was also impressed with Clayton Murphy, 3:51 is a big time PB but I hope he doesn't get the idea he's a world class miler. The guy is a world class 800m runner and is by FAR the best in the US right now, there's nobody close. He needs to stick with the half mile. I don't think you'll get Makloufi doubling in the 800m/1500m this year at worlds as he generally only tries that in Olympic years so there could be a Silver up for grabs if Murphy has a good one and gets through to the final.

6 - The american woman don't appear to be in good form for the 1500, at least this early in the season. (note that the men other then Centro are even worse). In the Saturday 1500, Kate Grace, Jenny Simpson, Shannon Rowbury and Brenda Martinez were all in there, all Olympians and non were a factor. Now the only one under 30 in Grace at age 28/29 so this may have something to do with it but if they weren't a factor in that race and Dibaba as well as Hassan were busy in the 5k going 14:25 and 14:41 I can't see them competing for a medal in London. I'll tell you who could grab one is Laura Miur, that girl runs with such heart. I'd love to see her podium this year, her indoor season indicated she's ready and she looked good at Hayward on Saturday. 

7 - Gabriela Stafford asserted herself as a threat winning the national section of the 1500 on Friday night, running away from a very good field. Sasha Gollish also looked great. Gabriela is running in Rome next which is awesome, we will get to see her in a fast race. I suspect she's got 4:03 high to 4:05 flat in her legs in the right race this year and at 21 she's got years of good running over the metric mile ahead of her. Keep crushing it Gabriela!


GRE Spring Season Awards


Grand River Endurance has had a great spring overall, from Josh crushing a great ATB 30k, Marathon Mike and Amy running and killing their first Boston Marathon, Tanis running PB's over every distance every time she laces em' up. Rob throwing it down in MTL and going sub 2:30 in the marathon, Brendan rolling in Vancouver, Mitch running a great Chili Half and of course Mike Bentz, who literally runs EVERY DAY while completing his degree at U of T. The squad strait up killed it this spring. T-Chac has been nursing an injury but that hasn't stopped him from moving more Hoka shoes then anyone in the game and getting out to Vancouver all the while moving into a new place and having his 3rd kid on the way. I've been the weakest link with only a decent 3k to my name and a very forgettable/poor 32 minute 10k in Vancouver. I've got my health/feet under me now so I'm looking to get things going again ASAP and hope to run PB's from 5k to the marathon in the next 6 months. But this isn't about me, let's get to the awards. (I have no idea how I came up with these but they carry merit, value and prestige I assure you).

Rookie of the year/most valuable club acquisition - Amy Friel. To be fair it was between Amy and myself and she blew me out of the water, I'm a little less valuable then a spare pair of trainers of used water bottle right now but I'll prove my worth in the summer! Amy crushed Boston and I venture to say we will see a new Tely 10 and half marathon PB from her this year.

Most improved - Tanis Bolton. The gains Tanis has made rival that of bodybuilder Ronnie Coleman in his prime. It's been awesome to watch her hard work pay off this spring.

Best beard award - This goes to Bentz as he's got one of the most legendary beards in the game, it's topped only by his run streak which is just ridiculous at this point!

Legends only award - "Runner Rob". That's right, he's known only as runner rob, no need for a full name. This kid has paid his dues, put in the work and was rewarded this spring with a 70 low half in MTL as well as with a sub 2:30 marathon. Your a strait beaut bud.

Enforcer award - Brendan Hancock, this guy is the one you want on your team if something is going down. He's a sweetheart of a guy but when a lady in Vancouver wouldn't let us in the Elite area to warm up when we didn't have our bibs on I saw that this is not the man to mess with :p. He's one of the best pound 4 pound runners around. Great dude!

Mile high award - The one and only Marathon Mike! This guy trained for Boston this winter and spring in horrible weather while flying planes all over North America. How he manages to squeeze everything in and still always be there for his friends is a pretty special thing to witness. Did I mention he's ever improving and has sub 2:40 marathon potential with another few marathon cycles under his belt? Keep an eye in the sky for this cat.

Big Papa award - This was a tie between Mitch Free and Tyler Chacra. These guys train like animals, work, (Mitch even coaches) and they still have time to be providers and amazing parents/husbands. Props you guys, your what most of us aspire to! You are both gona be sub 2:30 guys for the marathon within 12 month, mark my words. #Legends

Captain/Legend of the year - This goes to the one and only Josh Bolton. I know he wasn't completely satisfied with his spring season even tho he ran great times over 8k through 30k. He's building for a fall marathon that's going to be LIGHTS OUT! So here's to you captain, your a hell of a runner, one of the best pour over coffee makers in the game and an even better friend. 



Alright that's about it I guess. I'm back on the blog train as you can see. I'm working on two articles/posts for LeanFit that should pop up here very soon so keep an eye out for that. As for my running I did a 25' tempo on the roads to at least get an idea of where I am. It went ok, 5:13/mile feeling somewhat comfortable. I've got a session of 16X400m on the books tomorrow that I'll do on the outdoor Pearlgate track off 60" rest. I'm getting back to JJ style short, suffering workouts to make sure I'm ready for a huge PB at the tely 10.

Lastly, shout out to my running group at Max Fitness if you guys are reading this, coaching you guys has been great for me since coming back from having some of the illness I was dealing with the last month. You guys are killing it and it's been such a pleasure to coach/guide you all. See you at 6pm!

DF - OUT!

Saturday, 20 May 2017

Check in and a look at the outdoor season thus far.

Hey friends, how are things? My apologies for the long delay between posts, I'll elaborate on why I took a little hiatus later. My boy JJ got on me to post earlier this week so I can't let him down! Speaking of JJ, why don't we start with Vancouver in catching you all up with what's been going on. At the end of April, I went out west for the Sun Run. It was an amazing weekend as a whole but a very forgettable race. The main reason for going out was to see the LeanFit team and take part in their 15th anniversary celebration. It was such an amazing time getting to tour the facility, do a photo-shoot and record some video content. I can't say enough amazing things about this brand and the support they have given me. It goes far beyond sending me some products or bringing me out there for the race. It's the fact that they welcomed me into their family and ask my opinion on upcoming products. I hope to continue to help them out in an capacity I can. Thank you for everything you guys! Next on the list was getting to spend some time with Jeremiah, this guy has been such a mentor and friend to me ever since 2013. It was so great to spend some time with him, his amazing wife MJ and cute dog Tucker. I'm working on them to take a trip to Newfoundland this summer, it would be amazing to have them here and show them around the Island when the weather is nice! Guys, check those flights!!!! :). As for the race, what can you say, obviously I wasn't as fit as I wanted to be or thought I was, only doing 2 workouts on the roads and no tune up road race before hurt me but after coming through 5km in 15:46 I just felt really tired and couldn't do anything from there. JJ gave me some great advice when we were driving that evening which really resonated, I've got to get back to hurting hard in training and taking really short rest periods during my intervals. He had me in the best shape I've ever been doing that kind of training in 2015 and it led to PB's over 8k/10k and the half so I'm getting back to basics and I'm not going to race until I'm ready and am running 10k tempos in sub 32 on the roads (I'm also taking the mileage back a bit to 2015 levels). After the race I actaully ended up getting sick with a viral infection which was brutal, I'm feeling better now but it was lingering for a while. Anyways, enough about me, let's take a look at what's been going on in the Pro ranks. I'm going to do some quick hits with people who have been impressive thus far. Before we get into it, Shout out to my Brooks Teammate Lewis Kent on throwing down the fastest beer mile ever in Australia last weekend, I talked to Lewis today and he's been nursing a little injury as well which makes it all the more impressive, dude's a beast.


Who's looking good so far and some interesting spring story lines.



UTEP's Emmanuel Korir is a legit BEAST! - I guess the first thing that has been apparent this year outdoors is this freshman is the real deal, with 44.53 quarter mile chops this kid is going to be a star. UTEP is known for developing great long sprint/mid distance athletes but in Korir a star has been born. How he ran that 1:43, negatively split was absolutely crazy. Go back and watch the video of the final 120m. Where most of the time in 1:43 races you see guys treading water the last 60m he was powering home. He's definitely got another second or more in him this outdoor season if you get him in a spicy race.

Eliud Kipchoge and #Sub2 - So, that was something to watch. Did I like the commentary? Nope, bringing in Flanagan for her two cents or Paula? Absolutely not. Did we see an incredible run by the best marathoner to ever live? You bet we did. Kipchoge is seriously a once in a lifetime athlete. This is a guy who's run 3:33 for 1500m and 12:46 for 5000m. A world Sr. champ in the 5k while still a Jr, having taken down the greatest 1500m runner and 5000m runner in history. Now, some 14 years later he's running faster then any human was thought to be capable of over the marathon. I know he had pacers jumping in and out and that Tesla pace car had a massive sign to block the wind, but regardless that performance was, in my mind at least, worth 60-75 seconds better then Kimetto's WR. I think the biggest reason why is that he went out at 60:00 and didn't really die that bad, If you get him in Berlin, splitting 60:45-61:05, who knows what's possible. I think we are still years away from a legit sub 2 but Kipchoge can chop a hell of a lot off that current WR, that's for sure. Props Nike, most of the time your ridiculous but I enjoyed this "experiment".

Centro may not be ready for the longer stuff but he's ready to kill in the 15! - So, indoors Centro wanted to test the waters moving up with the 3k and 2mile. It didn't go well, neither did his 5000 at Payton Jordan where he didn't even win the slow heat in 13:48. However, we need to remember he's a pure miler, with a two year old 1:44 800m PR that could likely be updated. We saw a couple nights ago just how deadly his close is in that final 120 off the final bend at Oxy as he dusted O'Hare and Farah. Do I think he could win in an uber fast Monaco sub 3:30 race, no I don't, but championships are never that quick and Centro is a master tactician. I see this season going very well for him and anticipate some PB's over the mile and metric mile with the first coming next weekend at Pre!

The women's 800m is right where we left it last summer - In the first 800m contest of the season Caster Semena seemed to jog 600m before blowing the doors off the field with a 1:56 season opener followed by Olympic bronze medalist Wambui in 1:57 flat. We haven't seen Neonsaba yet but it's a safe bet to say your top 3 from Rio will remain on the podium come August in London....(I wasn't impressed with Dibaba's effort over the half mile, she's closed in 1:56.9, in a 1500 before, granted you get a running start but still, hopefully we see her in another one soon. Look for her assault on her sister's 5000m world record next weekend at Hayward Field.)

The women's steeple continues to be exciting and FAST - Between the likes of Jebet, Jepkemoi and Chepkoech already going between 9:00 and 9:01, you can expect fireworks again this year in the steeple. Where it's still an event in its infancy for women I expect the WR to be lowered again this year and more ladies taking it to higher and higher levels.

Mary Kaitany is unreal and should be officially recognized as the WR holder - What can you say about her performance in London, I would have never imagined someone going out that fast and not falling apart, to hang onto 2:17:01 with the splits she ran in that first half hurts my brain to even think about. I feel like that needs to be the WR because it's run in a women's only race. We saw how fast of a half the ladies ran earlier this year with a male pacing all the way til' the end and breaking the WR in sub 65. You get a huge benefit from having to shut the brain off and just follow someone, not to mention the benefits of drafting. It may end up being the WR regardless as there's be some chatter about whipping clear all records before 2004, but that's a topic for another day.



Anyway, I just wanted to jump on and give you guys a quick update to say I'm still alive and kicking! Training is going again and I had a nice session of 12X500m yesterday with my boy Mike. I'll blog regularly now as I'm back to my normal routine. Before I get out of here, shout out to my Brooks teammates who killed it at Oxy, Gabriela S. won her heat in the 1500m in 4:08, Jenna W. ran a 2:03 half mile and Devan W. ran a solid 2:08.

Alright, that's it for me, I'll attach a couple pics I've got on my laptop here from the LeanFit celebration and I'll post the rest of the ones I've got from BC next week.

Stay frosty,
Dave


"Gettin' the people goin'"


JJ killing the shoe game once again with Brooks out west! (I should have gotten a pic of his new wheels, he has such a slick Benz!)


The LeanFit team supporting Nick.


Lindsea and I in BC place.


You know how we do...motivate!!

Wednesday, 12 April 2017

Why women's distance running is so exciting right now, some thoughts on Wilson Kipsang.

What's up y'all! Did any of you guys hear about the weather we had here in Newfoundland? It's not even funny at this point, the town of Gander in central Newfoundland got 122cm of snow in 3 days about a week ago. Winter is finally starting to subside now however and the past couple days have been excellent. After giving it some thought I decided against running the Boston Pizza FlatOut 5k last Sunday, the weather is always questionable for that race and it's hurt my confidence in the past being fit and only running like 15:40. Both times I've run that there I went on to run 31:17 and 31:21 a couple weeks after, so it wasn't worth getting stressed if I did go out there and didn't run fast. If I'm not going to go under 15 I'd rather not bother. Instead I decided to run a 3000 as part of the final NLAA indoor series. I had some tempo on the books for after as well so I got in about 10km worth of quality running on Saturday with 3k at sub 3 minutes/k and another 7k at around 3:10/km. Looking at the Sun Run in a little over a week it served me much better then running a hit or miss 5km. With that said however, the FlatOut was a great day this year and super well organized race, I made sure I was there cheering on everyone and you all looked great. Anyway, in this post I want to talk about a couple of things that I've been thinking about while on the treadmill floating along listening to my boy Phil Collins, those thoughts are how incredibly exciting women's mid distance and distance running is right now and if Wilson Kipsang is getting enough credit as one of the greatest marathoners ever. So yeah, let's jump into that for a little bit shall we?


Women's running is about exciting right now as running gets, period!


This doesn't come solely in the wake of the amazing half marathon WR we saw go down at the Prague half by Joyciline Jepkosgei, which was nothing short of amazing, to go out in 30:04 and hang onto a sub 65 half was something incredible to watch. Now, I know a few days back news broke that Olympic Marathon Champ Jemima Sumgong popped for EPO, but I'm going to refrain from throwing her to the wolves until her B sample is tested. I'm guessing that will come back positive as well but I don't want this to come down to a debate on drug/PED use on the pro scene, because I'm someone who thinks that if the curtain was pulled back and we saw what all the Olympians were really on that most of the world would be shocked at the percentages using some sort of PED's. Being a person who actually enjoys reading up on supplementation and the chemistry of what's currently being worked on and used I know how some people can "cheat/game" the system. Long gone are the days of just taking boat loads of EPO or blood doping. There are ways to use cadaver-derived HGH, you've got microdosing, Selective Androgen Receptor Modulators, Peptides, the list goes on and on. So while I know it's being used, I chose to try and focus on what's good in the sport and enjoy the competition and storylines with the hopes that drug testing will eventually catch up and we save samples and test them when we have the proper detection methods.

So, with that out of the way, I do think it's an exciting time for women's running. Look at how epic the 1500m is right now. Dibaba and Fiath Kipyegon who are just ridiculous talents. The world record has been lowered to 3:50 flat, both of those girls can run races hard from the front or close in 1:56 for the last 800 so you know it's exciting. Then a little ways back you have that second tier of great athletes all fighting for a medal with the rising sensation Laura Miur, the always dangerous Sifan Hassan now with NOP and Americans Jenny Simpson and Shanon Rowbury. 

In the other distance events like the Steeple, 5000m, 10000m and half marathon we have women starting to break records all over the place and are exploring the top end of what is possible. For a long time it's been thought that the women's records in those events haven't been on par with the men's WR's but that's starting to change with the times that have been run by Ruth Chibet going well under 9 minutes in the steeple, Ayana and Dibaba giving that 5k record a scare and Ayana smashing the 10000m record in Rio last summer pulling 3 others under 30'. On the roads too we see girls running super fast over the half. I personally can't wait to see someone who can run 64 high like Jepkosgei or 65 flat as a few girls have done take a crack at Paula's 2:15 at Berlin or Dubai. They should in theory have the ability to break it, Jepkosgei for sure as she's much quicker then Paula ever was over every distance.


The greatness of Wilson Kipsang


With all this Sub2 talk I've been thinking about the great marathoners in history. Khalid, Paul T, Haile, Eliud etc, but one that needs to get talked about more is Wilson Kipsang. I was bored at work the other day and started looking at Wilson's IAAF page. Knowing he has gone sub 2:04 an unbelievable 4 times got me wondering just how long has he been killing it in the marathon? I remember what feels like forever ago he threw down a 2:03 in Frankfurt and narrowly missed the then WR of Patrick Makau. Upon further review it's really pretty astonishing what he's accomplished. Below are his seasonal best marathons since 2010 (Also note he ran 59:15 for his half debut in 09' and sub 59 in 2010)

Frankfurt Marathon 2010 - 2:04:57 CR*
Frankfurt Marathon 2011 - 2:03:42 CR*
London Marathon 2012 - 2:04:44 CR*
Berlin Marathon 2013 - 2:03:23 CR* WR*
London Marathon 2014 - 2:04:29 CR*
London Marathon 2015 - 2:04:47 (2ed to Kipchoge)
Berlin Marathon 2016 - 2:03:13 (PB, 2ed to Bekele)
Tokyo Marathon 2017 - 2:03:58 CR*

Tell me that's not a ridiculous string of performances since 2010! How many other guys have been able to run 2:03/2:04 for 8 years? He also threw down some other memorable performances in there I've left out like a bronze medal at the London Olympics, destroying Desisa and getting the win in NYC and not to mention going sub 28 on the roads for 10k from 2009 to 2016. He's being over shadowed by the greatness of Eliud Kipchoge right now as he's won 7 of 8 career marathons with his only loss coming to Wilson himself when he set the WR in 2013. Not only is Kipsang an unreal athlete but he's great with the media which is something a lot of East Africans don't really excel at because of the language barrier. Wilson is an athlete who will be looked back upon when his running is behind him as one of the greatest marathoners to ever live. We are very fortunate to be able to watch him in his prime.


Other random ramblings


So yeah, some other cool stuff has gone down since I last checked in. Brooks just sponsored a hockey player which I was super excited to hear, Halli Kryzaniak who just played in the world champs, and there's another huge signing that we can't talk about until June, but it's going to be HUGE! 

On the SUB2 front the attempt is being billed for the first weekend in May so that'll be fun to watch. Say what you will about the idea and it being a marketing gimmick. I'm still very excited to see just how fast these guys can run or how long they can sustain sub 2 pace. 

Boston is in less then a week!! With Rupp having aggravated his planter in the half he ran a couple weeks back in Prague it's hard to tell where he's going to be but I still like his chances and predict it comes down to he and Lemi Hayle!

The sun run is a little over a week away and I'm super pumped! The fitness is definitely in a good place and is growing each week. I've started to drop the mileage back and hit a great session today. I did a 15' warm up into a mile in 5:00, 3' jog then into 20X1'/1' going 3:00/k on the "on" and 4:00/k on the "off" minute followed by another 3' easy and a 5 minute mile to finish it off before the cool down. I was encouraged by the session and got plenty of good volume in. 

Also of note, I'm coaching a Tely 10 running clinic with 2 other runners, Sharon and Ben for Max Fitness. We already have over 50 people signed up and it's still early bird pricing right now so if you are in the area and want to join check out more details on the max website. (www.yourmax.ca)






Anyway, that's it for me. Now that the spring season is finally here I'm going to get back to blogging once a week and will be writting some nutrition and training based stuff that I'll share here and on the LeanFit site so be prepared for more posts coming fast and furious. I'll get another one up while I'm flying to Vancouver next Thursday. I can't tell you guys how excited I am to get to race out there, see my friend JJ and his wife, hang with my GRE teammate Tyler C and get to take part in a LeanFit shoot to create some content for them. Before I get out of here I want to thank Lindsea at LeanFit for arranging this trip for me, Maurice with BC athletics for putting me up and inviting me to the race and Brooks for supporting me every step of the way. I'm going to make sure I stop by the booth and lend a hand so if you see me there and are a reader of the blog please stop by and say hey!


Have an awesome Easter Weekend friends and enjoy the Stanley Cup Playoff which kick off tonight!

Dave

Saturday, 18 March 2017

The NYC Half, Sub2 Project, Spring Marathons and My Training.

Hey you guys, how are things? I trust you are all enjoying St. Paddy's Day with friends and being safe out there! Is the weather cooperating for you guys or is it as bad as it's been here? Last weekend, I sit down to write a blog post as I've got a couple of hours to kill and 30 minutes in the power goes out, the winds start picking up and we have a full on wind storm here in St. John's. There was a recorded gust of 179km/h. Yeah, complete insanity, over 140 traffic lights blew down, siding and roofs were reported to have blown off houses, just chaos. I was without power for 2 days and was huddled next to my fireplace keeping warm and cooking whatever I could find....the beauties of living in Newfoundland during the winter months haha. Anyway, thankfully it didn't really effect my training as I had gotten my run in early Saturday and the power came back late Sunday and I was able to go to the gym and roll a long run on the treadmill. Speaking of training it's been pretty great following along with everyone building up for spring marathons here in Canada. Seth continues to crush workouts like a boss and with the big races starting to draw closer like ATB, London, Boston, Ottawa, everyone is making a push to get the finishing touches on the fitness. In this post I'll briefly talk about tomorrows NYC half which has some interesting storylines to watch, touch on the Nike Sub2 dress rehearsal, look at how leaving Kipchoge out of London leaves it wide open and go over a little of what I've been doing other then punching out mega miles and starting to really get to where I'm feeling ready to race hard.


2017 NYC Half Marathon


So tomorrow one of the years best half marathons is going down. Now, it's by no means the fastest race of the year, heck not even close. You won't see times like you would at the RAK half or like we did in Cardiff last year but there are guys in the field with sub 60 potential on the right day and some great storylines to follow. First, let's start with the women, on paper this is Molly Huddle's race to lose, she's got the best credentials here as she's coming off a PR in the half last year on this course and an AR in the 10000m. She didn't run super quick indoors but 15 flat solo without real competition dragging Sisson along for the ride is still a solid performance. I see her duking it out with Edna Kiplagat and Caroline Rotich over the first 10miles or so and likely pulling away with around 5k to go. I don't see it coming down to a sprint finish like last year. I'd also like to see Desi Linden go at least 69 low, if she wants to be able to compete for the win in Boston she may have to close the last half of the race in sub 70 and though she has a 2:22 to her name she cant run that evenly and expect to run away from the best in the world. Girls at the highest level of major marathons can roll 67/68 coming home if the first half is slow enough. It will give us a look at where she is going into Boston. Also, if the conditions are favorable we could see Lanni dip under her own Canadian Record for the half. Her 10000m times indicate 70:15-30 so that's something to watch for. On the men's side Feyisa Lilesa should in theory handle this field with ease if he's in good form, I know he's been dealing with a lot of issues because of his protest of what's happening with the Ethiopian government but he's very much on the upswing. He looked awful in Honolulu, but had a great performance at the Huston half just getting outkicked at the line while throwing up the "X" in support of his country. The man has world championship and Olympic medals as well as a world marathon major win. I expect he pulls away from Stehpen Sambu late in the race (26:51 10000m man). Calum Hawkins should have a great shot at the podium and has looked like a baller this year, I just don't think he's near Lelisa type fitness.



Nike's Sub2 Project



What can we really say about this? I mean I'm super interested in following it, but I also realize it's ridiculous and a media/cash grab in terms of marketing new shoe tech and showing they are dedicated to pushing the boundaries and human potential/evolution in sport. I hate that we don't get to see Kipchoge run London against Bekele. I spoke to my bud JJ about this last night, and he's one of the few people who can change my mind on something in terms of what I think an athlete can run. We both agree that Kipchoge is the best marathon to ever live, but I thought he was capable of maybe taking 30-45 seconds off the WR in Berlin while JJ is thinking he's in 2:01:XX type shape and the more I thought about it and how smooth he looked running 59:17 in the dress rehearsal over 13.1 I'm thinking he may be right. So with that said, I'm a little upset he's not running London, as he could certainly break the WR there, last year with even pacing he would have done it and he appears to be in at least that type of fitness again and likely even better then that. Marathoning at the highest level is so unpredictable and the body can only produce so many of those types of efforts, let alone the training cycle leading up to it. I don't want to see him waste even one performance on a "race" that will always have a question mark attached to it. Now, I'll still be tuning in of course and Kipchoge is such a professional that he will likely recover properly and be at 100% for another attempt in the fall. I just wish we could see him duel with Bekele while both are in their current form. The other things I gleaned from the trial was that Tedese is still a beast and looked great running sub 60, while Desisa struggled. I'm still unsure about what to make of those FlyVapor 4% shoes, improving economy by that much seems a little far fetched but it's definitely a possibility, especially if the extra foam under foot means later in the race the athletes aren't as banged up and are not feeling as much muscular breakdown.

As for how this effects the spring marathons, I mean, Boston doesn't really appear to be that interesting of a race on either the men's or women's side. The story is basically can Rupp take the win, something we will break down in my next post. (I'm going to need to look more at the competition and bounce some ideas/thoughts off JJ). As for London, that should be interesting. I don't believe we will see a WR but we could see another 2:03 and if Bekele is ready to go, London will ensure they bring in good pace makers and set things up for him as best they can. That's the marathon to watch this spring.


My Training


So, things are finally clicking like I want them to. I'll keep my mileage high for another two weeks then come down for a local 5km, the Boston Pizza Flat Out 5k. I'll use it as a rust buster and run it as hard as I can. Normally the weather is horrible as it's on the highest point in St. John's near the airport and you get ridiculous wind but I should still be able to take a crack at the course record. After that I'll put in another week of big training and taper into the the Sun Run, Mississauga and Ottawa. It'll be important to keep the workouts progressing through April and May but I'll have to keep the mileage a lot lower to ensure I'm fresh to run some PB's. I'm not setting super lofty ones right now, just to run 30:45ish at the sun run, 67 at Mississauga and compete as best I can in Ottawa as it just comes down to racing there where the heat can be a major factor. The last 4 weeks I've averaged 134.4 miles and my legs are feeling great, even today after doing a 17 mile long run in the morning I had lots of energy and ran an easy 4.5 at 6:00/mile running the last one in 5:21. So I guess it's just keeping things simple, consistent and progressing slowly from here into the spring. (You can toss me a follow on strava if you want to see my exact runs, I'll start recapping weeks again soon when I've got a little more time to post every week)



So that's pretty much it I guess, like I said, I wish you all a happy and safe St. Paddy's day weekend and be sure to tune into the NYC half tomorrow, it's going to be a great race and don't forget to cheer on Lanni and Eric. Lastly, a big shootout to Jeremiah on starting Solo J Sales and getting back into the running game with Brooks. If he hadn't taken a chance on me back in 2013 when he was the lead rep with Saucony I doubt I'd have continued to train as hard and decided to pursue whatever talent I have in trying to reach my ceiling of potential and personal bests. I'd also not have met such a great guy and friend. Thanks man, I'm pretty amped we are both playing for team Brooks Running as we move into the future. You'll be nothing but successful as you've been in all your other endeavors! I've got a high five ready for you that I'll deliver in April!



Until next time, stay frosty.
Dave

Saturday, 4 March 2017

Mo Speed, USATF Indoors and the Chilli Half.

Hey again friends, I trust you are all well and training like savages! I'm back on the strava train again and by the looks of it some people are building some down right nasty fitness which is awesome to see. This is a great time to be a track/running fan. We have NCAA and Canadian University Champs coming up next weekend, some great road races this weekend in BC and Ontario as well as the USATF indoor champs which I'll talk about below. I find it interesting they use off distances on non indoor championship years. Running the 600/1000/Mile and 2mile makes for some interesting races and tactics. This week also saw some more leaks regarding Alberto Salazar. I'm not really sure what to make of it all, only that I wouldn't expect world class athletes to need that many medications, an outsider who didn't know they were world class runners would assume people on all those medications might not even be able to run. With that said, the bigger question here is that grey area where the rules aren't clearly define. If you are taking advantage of the wording in the rule book and are applying for Therapeutic Use Exemptions (TUE's) and doing so with transparency then you aren't breaking any rules, you may be compromising your moral integrity but that's another matter in and of itself. I personally feel like to stop this type of thing from happening we need to take a look at the wording of the rules concerning TUE's and supplementation and have things clearly stated so that there can be no loop holes in which athletes can take advantage of and everyone is on the same page.

Anyway, there's also my training, which is starting to take shape nicely, I've got a good base under me and my workouts are progressing to the point where I could jump into a race and run pretty close to my PR's which is excellent considering it's only March 4th. So from here on into the spring the goal is to start sharpening up and doing specific speed endurance work at 5 and 10k pace. I'm going to start introducing a 20 mile long run every second week at around 6:15/mile and by late spring I'd like to have them a little under 6 minutes/mile. I feel like it's important to lay some foundation for my fall marathon now so that when I do transition into the buildup itself I'll be strong aerobically and my body will be callused to the longer hard runs so hopefully when I have to hit 60-80 minute workouts at goal marathon pace of 5:25-30/mile or 3:20-25/k that I'll at least have a starting point and my body won't be trashed for a week afterwards. I've been looking at my fall plans leading into my debut and I'll likely skip the national 5km champs in favor of running the Montreal Rock and Roll half which is around a month out. A good half marathon effort seems like a more beneficial race then trying to drop down to a 5km. I'm also toying with the idea of doing my provincial marathon in early September as a long run. During my build I'll want to at least cover the marathon distance once, maybe twice. I figure I can do our provincial race and where it's not a huge event I'll have someone ride along with me on a bike so I can practice my fueling and run a progressive effort of around 2:35-2:40. I've seen Leslie Sexton crush 2:4X's in training and the wolf Jeff Costen did the same before his stellar debut so if I have the choice of doing it solo in training or in a provincial race where sub 2:40 will easily win then I'll do the race. (I may employ the Kev Coffey technique and register under a false name, he likes to go with Jevine Cappucino, just so I don't "officially debut" and have a slow time next to my name.)


Mo Speed!!


I couldn't write a blog post without talking about our boy Mo Ahmed. Man, what a complete stud, we knew he made a big jump up in class last year at the Pre Classic where he ran the Canadian outdoor 5km record of 13:01. I remember as clear as day sitting in my hotel room watching it during Ottawa race weekend. From there he poured it on and finished 4th in Rio over the same distance. That 5000m at BU just solidified what we knew already, Mo is one of the best over the distance, for him to drop guys as seasoned and strong as Hill, True and Jenkins.....these are legit world beaters, Jenkins especially who I see as the next american going sub 13. Mo did an interview after saying that he will now look towards outdoors and either a fast 5000 at Payton Jordan or maybe the Shanghai Diamond League. Personally I'd love to see him run a fast 5 this year but I'd love to also see him running some 1500's just to sharpen up that first step when the move is made. The very best guys in the world have that crazy pace change at the drop of a hat, that's how the medals are decided. Either way, we need to get excited because Mo Speed is going to have an epic year.

USATF Indoor Champs


I'm going to quickly give my thoughts and predictions on the mid-d and distance events on this meet as it's going to start shortly. I think having these off distances (600, 1000, Mile and Two Mile) are really cool for years where they don't have to decide a team for world indoors. The 600 allows some of the quarter milers to jump up and race some speed oriented half milers which is fun and the same holds true in the 1km where you get fast 800 guys battling strength based milers. Even having that extra 218 meters over a 3km in the two mile helps out the 5km guys dropping down so it makes for fun events and where it more about racing then running lights out fast times. (Altitude also takes care of this for us). Anyway, my predictions for the 600 are Cas Loxsom and Ajee Wilson, In the 1km I like Clayton Murphy and Charlene Lipsey (She ran a massive 800m PR hanging on to Ajee earlier this year). In the men's and women's mile I'm taking Kyle Merber to upset Blankenship who should be the favorite here and Shelby Houlihan. And finally, in the two mile which is a strait final as well and takes place tonight I've got Olympic Silver Medalist Paul Chelimo edging out Ryan Hill and for the women I'll take Katie Mackey to upset Houlihan doubling back from the mile.


The Chilli Half


Tomorrow most of my Grand River Endurance team will be going to battle in Burlington Ontario at the Chilli Half. This is always a fun event to follow and attracts some great athletes looking to test themselves before ATB or a spring marathon. This year is no different and there are some super talented men and woman registered. If everyone was entering this at 100% and peaking for this race it would be pretty interesting. But since it's early March and everyone is in different places we shouldn't really see too many fireworks. On paper you have Blair Morgan and Tristan Woodfine who are the class of the field, both are accomplished over the shorter distances and could theoretically run as quick as 65 flat if they work together and get a good day. Next would be my boy Josh Bolton who's run 67 minutes and has been even fitter then that but he's treating this one as a checkpoint and looking to peak 7-8 weeks from now. So with that said we've got a host of guys who are in 68 minute type shape and I suspect we will see a pack of guys like Josh, Aaron Cooper, John Parrott, Paul Rochus, Seth M., Runner Rob, E-Bang and Lucas M. all coming in between 68:00-69:30 if the weather cooperates. After that we should see a slight gap, then a crew of guys like Mitch Free, Dan Way, Dave Clark, Marathon Mike along with plenty of others starting to come in around 72 flat and up from there. On the women's side I'm not sure exactly who's starting other then Tanis Bolton and Krista Duchene who will both be under 80 minutes. Anyway, it'll be exciting to watch and I wish everyone good luck out there. Have some fun and race hard.


My training


So as I mentioned above things are coming along well, the last two weeks have been over 130 miles and I'm stacking quality on top of that so I'd imagine I'm about 2-4 weeks out from being in PB shape. I was at the track this morning and did a nice little cut down workouts to start sharpening up. When I arrived the Pearlgate track team was there with their coach Mark Miller so I jumped into 2k, 1800, 1600, 1400, 1200, 1000 and 800 off very large equal recovery. I ran 35 second 200m pace the whole way or 2:55/km, the 2k and 1800 were a little harsh but coming down felt better as I was getting huge recovery, like 6 minutes after the first 2k rep. Mark has a great group of young, talented athletes that will be going to Canada Games this summer so I really appreciate you all letting me jump in and stretch the legs out. So as of tomorrow I'm 7 weeks out from the Sun Run, plenty of time to put the finish on some speed work. After that like I mentioned I'll hit Sauga for the half with Josh and Ottawa race weekend. Lot's of training to be done and miles to be run. (I'll start doing proper workout recaps once I'm doing more workouts outside, it's lame being on the track and treadmill so often.)


Alright, I'm going to get out of here and go get my fireplace going to warm up, it's super cold and blustering in Newfoundland today.

Stay hungry friends!
Dave



Thanks Brooks for sending your boy the 2017 pro kit to keep me looking fresh and fast this racing season. You guys are an unreal brand to work with. I'm so honored to be running under the brooks banner with athletes like Jenna Westaway, Gabriela Stafford, Lewis Kent, Devan Wiebe, Jessica Shaw, JP et all!


Morning miles at the gym before work.


Just placed an order for this beauty, I heard they sold out online within the first day and a half! Luckily your boy has connections.


The feeling you get before attempting a workout outside in 60km/h winds.


The feeling once you've survived it and crush a recovery shake.



Shoutout to LeanFit for the fresh shipment and for fueling my legs through thousands of miles. I can't wait to visit you guys in Vancouver this April.