Block Review: Oct 15-Nov 7

I just completed my final training block of the season: a 1-week deload followed by a 2-week “competition” block in which I did all of the following: Mile Time Trial 800m Time Trial 400m Time Trial 5k Race (which turned into two 5k Races – more on this below) Training …

2017-Oct-24: Run. 1-Mile TT

Training Description Shorthand: WU.1mileTT.CD Purpose Gauge my overall running fitness. I have done a 1mile TT on this same course twice before: June 1 (5:07.7) and Last Nov (5:09.1). The course is a 1 mile loop of paved road right near my house. Try a different race model for the …

2017-Oct-23: Run. Easy with Strides

Training Description Shorthand: 5k(E).8x18s(Str)/54s(wk).2.5k(E) Purpose Practice good quality easy pace running. Making it feel “effortless” Use the strides to activate the fast twitch fibers and help keep the running stride smooth. Normally I would run 5k Easy after the strides. I am decreasing it to 2.5k Easy to see how …

Weekly Review: Oct 15-21

If you’re interested, you can also check out the Block Review of the 4-weeks leading into this Deload Week. Below is the breakdown of my training for the week of October 15-21st. This was a deload week. I started the week with 3 days off in a row. Then I …

2017-Oct-20: Run. 3×1600@5k

Training Description Shorthand: WU.3×1600(5k)/3:00(wk).CD Purpose Learn the feeling of 5k race pace and improve stride mechanics at this particular pace Extend the duration of the effort to >5min. I’ve done 400’s, 800’s and 1200’s previously. And shorter duration play to my strengths so this will challenge more my endurance than …

2017-Oct-19: Run. Easy with Strides

Training Description Shorthand: 5k(E).8x18s(Str)/54s(wk).5k(E) Purpose Practice good quality easy pace running. Making it feel “effortless” Use the strides to activate the fast twitch fibers and help keep the running stride smooth. Prepare the body for the 5k race pace reps I am doing tomorrow Notes 5:00 Warm-Up Jog 5k @ …

2017-Oct-17: Run. Easy with Strides

Training Description Shorthand: 5k(E).8x18s(Str)/54s(wk).5k(E) Purpose Practice good quality easy pace running. Making it feel “effortless” Use the strides to activate the fast twitch fibers and help keep the running stride smooth. Notes 5:00 Warm-Up Jog 5k @ 4:19-4:39/km. 2:00 Walk 8 x [18s Strides @ approx 3:00/km+. 54s Walk] 5k …

Weekly Review: Oct 8-14

If you’re interested, you can also check out  Last Week’s Review and the one from the Week Before. Below is the breakdown of my training for the week of October 8-14th. During this week, I removed some training components that I had been doing for a few weeks. Specifically Hill Sprints and …

Posture as a Skill

Posture and Mindset A good stance and posture reflect a proper state of mind. – MORIHEI UESHIBA  FOUNDER OF AIKIDO In sport, Always Remain Stoic. It is Principle #1. Every decision you make and every action you take should support your Stoic State. And your posture is an external representation of your internal …