Old Training Logs

This past week I was doing some cleaning when I came across training logs from 1998 to 2008.  My first thought was immediately throw these binders out!  But I could not resist looking at past training blocks.  I've always considered myself good at not hyper focusing on poor performances or for that matter great performances.  As a result I forgot about some of these training session that now look very impressive on paper.  Above is a sample week of training from a few years back when I was living in Colorado Springs

Even though this week was good one in term of consistency I really need to train more!

Monday

20 minute easy run + 25 minute of upper body weights + 10 minute easy run

Tuesday

25 minute easy run + 8 x 10 seconds fast (walk back rest) + 1 x 400m + 2 x 200m + 1 x 400m + 15 minute easy run

-400 & 200m run were done @ 31-35sec per 200m

Wednesday

35 minute easy run

Thursday

30 minute easy run

Friday

30 minute easy run

Saturday

Off - after watching FrostFit Games I was to tired to do a run.

Sunday

20 minute easy run + CrossFit warmup + 1200m row + 30 reps of floor press (115 pounds) + 20 minute easy run

Speed Before Endurance

Since posting my training I've been receiving a lot of advice from armchair coaches.  Why so much speed?  You should lay off the strength exercises?  Why don't you work on your aerobic base?

I've been training with the focus on speed my entire career that I'm really not interested in experimenting with other systems of periodization.  For myself my weakness has always been my lack of speed, so I spend a lot of time early in a training build up focusing on improving speed.  My approach is very systematic.  In order for me to have an opportunity to break 2hr30min in June I know I have to be capable of running a 400m in under 60 seconds.  I will not adjust my training until I reach this standard in a time trial.  Once this is accomplished I will shift my focus to running under 4:08 for a 1500m.  Once this is accomplished I will shift my focus to running a 5000m in under 15:20.  I think you get the idea.  Without this basic speed I have no chance in running faster at the longer distances.  I employ this approach with any athlete I coach that lacks speed.  It's basic mathematics.  It's amazing how many endurance athletes think they will improve if they simply focus on improving there endurance.  Most endurance athletes are comfortable training at aerobic intensities, but have them increase the intensity and you'll see a lot happen especially mechanically (this is a topic in itself).  Though I perhaps spend a lot of time building speed I don't think I neglect the aerobic component - isn't that what a warm up & cool down are for?

Monday
35 minutes easy with Lisa

Tuesday
10 minute easy run + 24 x 10 seconds fast (lots of rest between sprints)

Wednesday
30 minutes of rehabilitation exercises

Thursday
25 minute easy run + 1600m at 5:50 minute mile pace + 15 minute easy run

Friday
15 minute easy run + 25 minutes of upper body weights + 10 minute easy run

Saturday
30 minute hill progression run

Sunday
25 minute easy run

Massage Athletica: Still Motivated

Massage Athletica: Still Motivated: I'm still feeling motivated. It's amazing how many people have told me I don't have a chance at returning to the fitness I had a few years ...

Still Motivated

I'm still feeling motivated.  It's amazing how many people have told me I don't have a chance at returning to the fitness I had a few years ago.  It definitely motivates me to prove these people wrong!  


It might appear my training is completely random, but I'm attempting to vary the load of training as much as possible.  I know if i were to jump back into some serious running it will most likely result in injury.  I have a few chronic aches & pains that always create issues in the later stages of a race, so I have been paying extra attention to my left Achilles and right glute medius with treatments and corrective exercises.  After Tuesday session of 200 meter runs I realised I am lacking so much speed.  I don't feel comfortable just yet running faster speed.  
I was pumped to do some good training early in the week.   By Friday & Saturday I got busy with work and going to the Jets game.  This coming week I'm going to dust off the spikes and do some short sprints.


Monday
5 minute jog + body pump class (1hr) + 45 minute easy run

Tuesday
25 minute easy run + 5 x 200m runs (2-3min rest) + split jerks + 50 burpees


Wednesday
45 minute easy run with Lisa

Thursday
25 minute progression run + 10 x 50 meters fast (2min rest)

Friday
Off

Saturday
Off


Sunday
60 minute hill progression run + upper body weights


Mike

Massage Athletica: Winnipeg Jets = Missed Training Days

Massage Athletica: Winnipeg Jets = Missed Training Days: All in all not a bad second week of training. When I was running full-time I had the luxury of structuring life around running, not anymore...

Winnipeg Jets = Missed Training Days

All in all not a bad second week of training.  When I was running full-time I had the luxury of structuring life around running, not anymore I now have to contend with the clinic and the Winnipeg Jets schedule!  When I not working I'm either at a game or watching the game on TV.  As you will see twice this week I decided to watch the Jets play instead of going for a run.  I sometime PVR the games, but this week seemed like it would make for yet another great excuse not to run.

Monday
50 minute easy run with Lisa


Tuesday
Headed to the Maxbell Center for a 25 minute run and 8 x 80 meters (walk back rest).  I then headed over to 

CrossFit 204 we worked up to a maximum 1 rep floor press (kinda like a bench press), followed by 3 sets 100 skips (single) followed by 50 air squats.  

For the bench press I did a 155 pounds.  I think thats pretty good for a skinny distance runner!  I really how many of the workouts have been structured with more of a skill component when fresh and then lots of anaerobic work to finish off the session

Wednesday
Jets vs Canadians (L)

Thursday

Another session at CrossFit.  Warmed up to a maximum deadlift followed by Tabata shuttle runs (2 sets of 8 x 20seconds (10sec rest).  

I was very cautious with the deadlifts because I have never done them before.  I stopped at 145 pounds.  I am certain everyone in the class lifted double!  The shuttle runs were extremely difficult.  I could feel during the runs I was tweaking my back each time I bent down to touch the line.  And the next day I was quite sore.

Friday

35 Minute Run with Lisa.  

Saturday

Jets vs Sabres (W)

Sunday

Did another Crossfit session.  1000m row followed by a pyramid of push-ups and squats and finishing with 40 hollow rocks and 40 burpees.

And as i'm writing this I'm feeling guilty that i did so little running that i'm going to head out for a 60 minute easy run.

For this coming week I need to run more!!!!

Massage Athletica: Mike's New Years Resolutions

Massage Athletica: Mike's New Years Resolutions: I'm usually not one for making New Years Resolutions, but this year I'm finding it's been such a challenge to maintain any sort of balance b...

Mike's New Years Resolutions

I'm usually not one for making New Years Resolutions, but this year I'm finding it's been such a challenge to maintain any sort of balance between work and fitness.  Who would of thought launching a new business would be so time consuming!

Anyhow my resolution for this year is to win the Manitoba Marathon.  Might as well dream big!   I realise it's a bit of a pipe dream so I really want to do everything in my power to reach the starting line of the marathon having given a good effort in training.  In attempt to maintain some consistency I will post my weekly training.  Be warned I am completely out of shape, so the log will look less than impressive.

I believe I have 24 weeks remaining until I toe the line for the Manitoba Full Marathon.

Week 1 (December 26th - January 1st)

Monday
25 Minute Treadmill Hill Progression + 25 minutes of upper body weights

Performed at Goodlife fitness.  Started run slow, increased paced throughout.  Finished at 8% incline and 8.0mph.  I will use this as a benchmark and look to improve the intensity over the next weeks.

Tuesday
30 Minute Easy Run + 25 minutes of upper & lower body exercises.

Performed at Maxbell Center.  I forgot my running shoes, so I went barefoot.


Wednesday
Crossfit 204 - warmup + pull-up & overhead squats + cool-down

I don't remember the exact details of the workout.  All I know it was one of the most difficult workouts I have performed at Crossfit

Thursday
10 Minute Easy Run + 6 x 10 seconds fast (walk back rest) + Circuits 5 sets of 100m fast + 10 pull-ups + 100m fast + 10 squat jumps + 100m fast + 10 Minute Easy Run

Performed at Maxbell Center with a few athletes I coach.  I was only able to do 3/4 of the workout with them.

Friday
Day Off

Saturday
Crossfit 204

It was a skills day.  We did a standing long jump in which I recorded 7ft.  I would like to try this again in a couple months to evaluate if I've improved.  5 minutes of double unders.  Finishing with  a 500m row.

Sunday
90 Minute Easy Run

I ran outdoors with my longtime training partner Bradley.  Last summer he kicked my butt over the final 100m at Manitoba Marathon.  He's always in good fitness, so our run gave me a bit of an idea of my current fitness levels.  I was extremely sore from Saturday's Crossfit workout.

For this upcoming week my goal is to increase the running mileage ever so slightly.  I'm happy with my quality.  The focus needs to be to improve pure speed.  I'm hoping the strength training and CrossFit and strength training will accomplish this.