steveosaduik.com

5km Runners Ready to Roll. When ur K. Powers everbody wants a...

Sun, 22 Nov 2009 15:50:03 -0800

5km Runners Ready to Roll. When ur K. Powers everbody wants a piece.

Not So Retro Wednesday: But Still Old

Wed, 18 Nov 2009 21:00:58 -0800

Not So Retro Wednesday: But Still Old

JUST ANOTHER RUN

Thu, 12 Nov 2009 18:10:39 -0800

JUST ANOTHER RUN

This Weeks Numbers

Tue, 10 Nov 2009 13:27:27 -0800

My week started off with a 21 mile run, the day after BC Cross, from the Gilnetter Pub. I was on my...

IT’S ALL IN THE...

Fri, 06 Nov 2009 10:44:13 -0800

IT’S ALL IN THE SOCKS!

http://www.smoothtoe.com/athletic-socks/

Training is going well and I can feel now that I am fully recovered from all the racing I have done in the past month. The quick recovery is no doubt a part of my genes but also due, in a large part, to the smoothtoe compression socks I use during training and recovery after training and racing. The older weather are a great excuse to throw on these socks and keep warm for those first few frigid miles during an early morning run and a great idea to keep the blood flowing till the body warms up. I wear my smoothtoe socks during long runs routinely and they keep my legs from getting fatigued during my 20 plus mile runs. They also work well during workouts and pretty much any run I do; they are worth a try.

Some big workouts scheduled for this week to see just where I will stack up in a 5000 meter track race in November. It is always better to be prepared and I am looking forward to Saturday’s workout!

Video

Wed, 04 Nov 2009 12:05:13 -0800

Photo Courtesy of Tony Austin BC CROSS COUNTRY CHAMPIONSHIPS:...

Sun, 01 Nov 2009 20:37:00 -0800

Photo Courtesy of Tony Austin

BC CROSS COUNTRY CHAMPIONSHIPS: OCTOBER 31ST HALLOWEEN DAY

We all lucked out with the weather, no rain and plenty of sunshine and the course at Jericho was dry and fast. I got out quick and aside from getting side tracked at the first turn I navigated the course from then on just fine. I went hard from the gun to feel what it was like before National cross; in Guelph the course goes from a mass start to a sharp right turn and funnels right away into a narrow trail; so those who get stuck in the back of the pack right off the start are pretty much screwed before the race really gets going, I know from experience as I was one of the guys back in 80th place after that turn. It would be much better to get to the front quickly instead of spending 5 laps trying to pull yourself back up in contention. So getting a feel for that this weekend was a priority on my lists of things to do in the race.

Another priority on my list was to win; however there were many people on the start line who could make that difficult. I got out well and hit 5:50 for the first 2 km loop, then I got a bit stuck in no mans land. I slowed down a bit on the next loop but still under 12 minutes, I was in second chasing down Jon Brown with Richard Mosley and Jim Finlyson chasing me. The next 2 km I got just a bit slower losing some ground to Jon and Richard and Jim were working well together and making some ground on me. I was listening for how much closer on each lap the cheers were coming for Jim and Richard behind me and the sound of spikes on Gravel to get an idea of how much closer they were getting to me. 8km and one lap to go Jon had pulled away enough where I was running for second but in my mind that place wasn’t mine yet. I could tell Richard and Jim were close and I figured that if they didn’t catch me on the hill that it may come down to a kick for the finish. I pushed the last lap and as it turned out I had just enough room to keep that second place; but after reviewing the tape I could see just how close they actually were to me at the end.

In the end it was another second place and I secured a place on the BC team heading to National Cross in Guelph. I felt good during the race and I have enough time to get in even better shape for nationals. Next up for me is The Chiba Ekiden Relay in Chiba, Japan. Richard Mosley and I have qualified to represent Canada at the relay this year. I am going as a spare and running 5km on the track, Richard Mosley is in the relay and Coach Richard Lee is going as the team coach, the other relay runners are Reid Coolsaet, Dylan Wykes, Marilyn Arsenault, Megan Metcalfe, Denise Robson, and Malindi Elmore. Team manager is Thelma Wright.

Figured it was time to post that!

IS IT TIME FOR ANOTHER UPDATE? Sure, I am focusing on Cross...

Wed, 28 Oct 2009 14:36:00 -0700

IS IT TIME FOR ANOTHER UPDATE?

Sure, I am focusing on Cross country right now and we have been putting plenty of work in on the trails and over the, up till a few hours ago, BC cross country course in Stanley Park. I have been paying close attention to my energy and being able to push in workouts since the marathon and I am back to 100%, there is no fatigue or lasting side effects lingering from the race.

I kept my mileage after Victoria at 72 miles for that week and as my recovery was going well I picked it up for the next week running 85 miles off 6 days. Coming up this week end is the BC Cross Country championships and I am running it so mileage wise I will stay at 80 for this week. With the main goal being National Cross this November I will continue cross country training after this Saturday and also work on the speed a bit.

I have had 6 workouts so far since the marathon and they have all gone well. Along with the standard thursday progression runs two Sundays ago we did a workout at Stanley park over what was supposed to be the provincial cross course. We ran 1km/ 500m over the hill/ 500m hills/ 1km/500m/500m/1km/500m/500m/1km for a total of 7km. I was able to get quicker on all the kilometer repeats ending in 3:03 and I kept all the hill sections steady throughout the workout. We took a 2 minute jog break between the intervals.

That following Tuesday we were at Burnaby Lake on the grass for some miles followed by 200 meter strides across the soccer field. I kept all the repeats at around 5:00 which was good over the route we had set out. Then it was on to the strides 6x 200 meters. I was able to hit 32 seconds on the first and kept the pace steady for the rest of them.

Thursday was the same old same old and Saturday we were back to Stanley park for some serious hills. We have this figure 8 loop where we ran 4 moderate hills and 3 big hills with a downhill jog between them all. All in total I got in 4.5 miles on the day and was able to get faster and stronger on each subsequent hill.

Which brings me to this Tuesday, we were again at Burnaby lake but on the lit path this time for a shorter workout. 2 sets of (800/400/400/800) with 200 meters jogs between and 3 minutes between sets. except for right in the middle we had a 400 meter jog between the two 400’s. I was feeling really good; like my legs were coming around again. I was starting to feel the same as I did before I headed to Victoria for that 10 km in Sidney. We did a workout right before that race on the path also and I felt that energy in my legs again this Tuesday.

We were to run it comfortable and easy jog breaks between so right off the bat I made sure to run hard but comfortable. Richard and I hit 2:24 for the first 800, then 69 for the 400, 70 for the next 400 and 2:21 for the final 800m. I was feeling stronger as the workout went along while keeping the effort the same. After a 3 minute jog rest we started the second set. I hit 2:18 for the first 800m, then 67 for 400m, 68 for the next 400 and finished off with another 2:18. I really felt good that day. This whole week I have been making sure to take my easy days easy and I think it is paying off so I will continue along that road for now.

BC Cross Country up next…

RETRO WEDNESDAYS: ON FRIDAY FOR SOME REASON

Fri, 23 Oct 2009 09:59:55 -0700

RETRO WEDNESDAYS: ON FRIDAY FOR SOME REASON

Photo

Tue, 20 Oct 2009 10:19:10 -0700

TRAINING GOES ON...

Tue, 20 Oct 2009 10:18:46 -0700

I HAVE TRANSITIONED FROM MARATHON RIGHT BACK INTO TRAINING WITH EASE THIS WEEK. I NEW I WAS IN GOOD...

Photo

Tue, 20 Oct 2009 10:08:28 -0700

Victoria Marathon

Wed, 14 Oct 2009 12:54:30 -0700

Well the Marathon went about as good as Richard and I had expected. Regardless of my recent...

Beacon Hill

Fri, 09 Oct 2009 21:22:00 -0700

Beacon Hill

Feeling Better This Time Around

Fri, 09 Oct 2009 21:21:00 -0700

I am here in Victoria and ready to run the RVM. Since my last update training has gone well. I have...

RETRO WEDNESDAYS

Wed, 07 Oct 2009 16:05:22 -0700

RETRO WEDNESDAYS

IT IS RAINING SIDEWAYS HERE RIGHT NOW AND ALL I WANT TO DO IS GET MY WORKOUT OVER WITH

Tue, 29 Sep 2009 15:29:00 -0700

Saturday morning I got up early, 5:30 am, to try and simulate not only the workout that I would be...

Hanging out on Gabriola.

Tue, 29 Sep 2009 14:45:00 -0700

Hanging out on Gabriola.

This Week and The Road to the Victoria Marathon

Fri, 25 Sep 2009 20:10:00 -0700

Started off this week with two easy runs on Monday 11 miles total. Feeling good after the race on...

Video

Fri, 25 Sep 2009 19:33:15 -0700