THE FALL
Well i just did a big post covering the last week and a half of training and it got erased when I posted it up so now I’ll have to give you the cliff notes.
Two sundays ago I hit up a 20 mile run at Stanley park, 10 miles at a brisk pace in the trails, 6.25 miles fast around the seawall and 4 miles to finish it off. At the end of it I was able to get it all done in 2:03. Next up was 6x a mile on the track where I averaged 4:45 for the first 5 and then hit 4:37 for the last with the help of Richard M. I capped out the week with a 13.10 mile run at Stanley park again with Richard M. and we ran it in 1:12, 5:30 pace. Not too quick but not too slow and it was a good way to end my 120 mile week.
At the start of this week I met Dylan Wykes for a 19 mile run along the dike in POCO. Dylan arrived in Vancouver the day before after driving over from the east to train with our group for the up coming Sacramento marathon. We ran easy and just got the mileage in. Next up we met in Surrey for another track workout, Richard, Dylan and I. We ran 8x1000 meters off 2 minutes, 200 meter jog. I averaged 2:53 for the workout while Richard and Dylan were a ways ahead on the second half of the workout.
This brings us to today’s workout. Dylan W. and Richard M. drove out to my place for run, 16.50 mile total with 3 miles warm-up, then 11 miles of change of pace during each miles with 2.5 miles cool down. The workout was 1 mile Medium, 1 mile Hard, 1 mile Easy continuous and so on for 11 miles. We had some help with Karen following in the car with our bottles and taking some video footage of the workout. It was mild out and the rain held off so working out early this morning paid off. The paces we were supposed to hit were 5:00 for the quick, 5:30 for the medium and 6:00 for the easy. We three stuck together for the first six and hit pace right on which is good on this route as it is rolling with some good climbs in places. Over the next three miles Dylan was picking it up a bit and I was able to hang in ti mile 9 but I started to loose a bit of ground after that, still hitting pace, but falling back a bit. We ended the workout right when it was starting to rain but it stopped before it got too bad so we were able to cool down without getting drenched.
So that is everything up to date and a new vid to come, also check out our training group website, http://lmelite.blogspot.com/ where I will post the vid if I can as well. This site also covers what our group is doing for training and racing etc.
