TO in October

4 Nov

I grew up in Toronto, but this is my first time racing the Scotiabank Toronto Waterfront Marathon. I was thrilled to participate in the international event. As some of you might know, I recently started my postdoctoral fellowship at the Janelia Research Campus of the Howard Hughes Medical Institute in Ashburn, Virginia. Life as a new postdoc is challenging and I have not been able to find the rhythm to train at the same level as before. Unfortunately, I allowed this to have a negative impact on the race and I pulled out of the race at 20 kilometers. I am of course very disappointed with the result, but I also view this as a new opportunity to start fresh and get back to more training for the New Year.

Below is my training for the month,

Week of October 2-8 (128k)
M: 11 w/ strides
T: AM: 11; PM: 6
W: AM: 7 w/ strides; PM: 20 w/ 10*3min hard; 2minR
T: 11 w/ strides
F: Rest
S: AM: 21 w/ strides; PM: 11 w/ strides
S: 30

Week of October 9-15 (159k)
M: 18 w/ strides
T: Rest day
W: AM: 11; PM; 7 w/ strides
T: AM: 17 w/ 25*1min hard; 1:30R; PM: 11 w/ strides
F: AM: 11 w/ strides; PM: 21 w/ strides
S: AM: 14 w/ 6 trail; PM: 17
S: AM: 11; AM: 21 w/ strides

Week of October 16-22 (82k)
M: 7
T: AM: 10 w/ strides; PM: 5
W: AM: 10; PM: 5
T: 10
F: 5
S: 5
S: Stopped at 20 of STWM

Week of October 23-October 29 (87k)
M: 5
T: 11 w/ strides
W: 10 w/ strides
T: AM: 10; PM: 10
F: 9
S: 16
S: 16

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Settling in September

30 Sep

I settled in my new home in Ashburn, Virginia this month. Ashburn is a small town 30 miles northwest of Washington DC and I am staying at the housing village in the Janelia Research Campus of the Howard Hughes Medical Institute (HHMI). HHMI bought the Selden Island north of the campus, and the island has a 10k gravel loop for employees to exercise. Almost all my runs have been on my own at the Selden Island. It feels unique to cross the border to Maryland each morning while running.
Image result for selden island

Training on my own takes discipline and I try my best to fit a run in everyday. The new job is very exciting and intellectually stimulating, I am learning a lot everyday and am looking forward to each day. Unfortunately, I no longer have the time to rest and train twice per day. This means my mileage will not as high as previously, but this change of training ensures my runs are high quality, and I hope I will be more disciplined as a result.

On September 22 and 23, I ran the Ragnar Relay with friends and colleagues at Janelia. We were a team of 12 people that completed 36 legs totaling over 200 miles. We placed 13th overall and represented Janelia well as a team. Running while not sleeping was harder than I imagined, but I was very happy with the experience and completing this challenge as a team.
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Below is my training for the month, I am looking forward to racing the Scotiabank Toronto Waterfront Marathon next month.

Week of September 4-10 (124k)
M: 21 w/ strides
T: 20 w/ 8 tempo
W: Rest
T: AM: 11 w/ strides; PM: 11 w/ strides
F: 11 w/ strides
S: 21 w/ strides
S: 31

Week of September 11-17 (117k)
M: 11
T: AM: 17 w/ 20*1min hard/1:30R; PM: 10
W: 17 w/ strides
T: 11 w/ strides
F: Off
S: 21 w/ strides
S: 30

Week of September 18-24 (100k)
M: 11
T: 11 w/ 8 tempo
W: 11 w/ strides
T: 11 w/ strides
F: 11 at Ragnar relay
S: AM: 11 at Ragnar relay; PM: 18 at Ragnar relay
S: 5

Week of September 25-October 1 (135k)
M: 11
T: 17 w/ strides
W: 17 w/ 4*5min tempo; 2minR
T: 11 w/ strides
F: 21 w/ strides
S: 22 w/ strides
S: 36

going Away in August

3 Sep

I trained and raced well this month. Early in the month, I caught a stomach flu that prevented me to train for a week. I was able to recover in time to race the Mont Tremblant Half where I finished 2nd. It was also a fun weekend volunteering at the event with my teammates at Athletisme Ville-Marie. With the three of us, we managed to get lots done at the event, and it always feels great to contribute back to the races.
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I took some days off the recover from the hills at Mont Tremblant before getting back to training.

On August 31st, I moved to Ashburn, Virginia to start my postdoctoral fellowship at the Janelia Research Campus of the Howard Hughes Medical Institute. Janelia is 30 miles northwest of Washington DC. This is a big move after seven years in Montreal, I am excited to start a new direction of research and learning about the new challenges. I will be training alone as I prepare for the Scotiabank Toronto Waterfront Marathon in October, and I will see where things lead me after.

Below is my training for the month,

Week of July 31-August 6 (127k)
M: AM: 5; PM: 15 w/ strides
T: AM: 10 w/ strides; PM: 12 w/ 4*1300m in 4min
W: AM: 5; PM: 15 w/ strides
T: AM: 12 w/ strides; PM: 20 w/ 25min tempo
F: 5
S: 23 w/ 15 @ 3:50/k
S: 2

Week of August 7-13 (50k)
M: Rest due to stomach flu
T: Rest
W: Rest
T: 15
F: 10 w/ strides
S: 6 w/ strides
S: 2nd at Mont Tremblant Half in 75:38

Week of August 14-20 (137k)
M: Rest
T: Rest
W: AM: 12 w/ strides; PM: 11
T: AM: 12 w/ strides; PM: 10 w/ 3@3:30/k
F: AM: 10 w/ strides; PM: 15
S: AM: 27 w/ strides; PM: 5
S: AM: 20 w/ strides; PM: 15 w/ strides

Week of August 21-27 (200k)
M: 29 w/ 2*20min@3:35/k
T: 20 w/ strides
W: 22 w/ hills
T: AM: 17 w/ strides; PM: 15 w/ strides
F: 24 w/ strides
S: AM: 31 in 2:10; PM: 15 w/ strides
S: AM: 20 w/ strides; PM: 17 w/ strides

Week of August 28-September 3 (142k)
M: 29 w/ 45min tempo
T: 30 w/ strides
W: AM: 10 w/ strides; PM: 20 w/ hills
T: Off
F: 12 w/ strides
S: 20
S: 21 w/ strides

adJusting to July

31 Jul

I adjusted well to training and working this month. On July 14, I competed at the Quebec 10,000m championship. There were not many competitors aiming to run 32:30 this year, and I was placed in the slow heat. My goal was to win the heat and give a good effort. Thanks to the organizers, there was a pacemaker to help until 5000m. I was conservative at the beginning since I was not confident that I can run 33:00 by myself. After a few laps at 81s, I became more aggressive at pushing the pacer. I ran at the front alone from 4000m to the end. The final time was 33:24. It was far off from a PB, but it’s a step in the right direction considering I was running alone.
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The rest of the month was filled with lots of training. I tried to run twice per day as often as possible and I am anxious to compete at the 5k Endurance and the Mont Tremblant Half next month. As always, many thanks to Skechers Performance Canada for the support.

Week of July 3-9 (170k)
M: 26 w/ 51min@3:30/k
T: 24 w/ strides
W: 22 w/ 5*mile in 5:05; 3minR
T: AM: 12 w/ strides; PM: 21 w/ strides
F: 14 w/ strides
S: 17
S: AM: 10 w/ strides; PM: 24 w/ 17@3:45/k

Week of July 10-16 (130k)
M: 22 w/ 8*800; 3minR
T: 17 w/ strides
W: 17 w/ strides
T: 5
F: Quebec 10,000m championship in 33:24
S: AM: 10 w/ strides; PM: 14 w/ strides
S: AM: 10 w/ strides; PM: 15 w/ strides

Week of July 17-23 (200k)
M: AM: 12 w/ strides; PM: 18
T: 20 w/ 6*k in 3:05; 3minR
W: 25 w/ strides
T: AM: 12 w/ strides; PM: 22 trail
F: 25 w/ strides
S: AM: 24 w/ 18 tempo; PM: 15 w/ strides
S: AM: 10; PM: 17 w/ strides

Week of July 24-30 (200k)
M: AM: 12 w/ strides; PM: 17
T: AM: 12 w/ strides; PM: 17 w/ 25min@3:23/k
W: AM: 12 w/ strides; PM: 15
T: 24 w/ 3*9min; 3*5min@3:20/k; 3minR
F: AM: 12; PM: 17
S: AM: 10; PM: 24 w/ 15@3:50/k
S: AM: 23 w/ 5@3:30/k; PM: 5

Jumping through June

1 Jul

I had to jump through this month due to a busy work schedule, but I still maintained solid training.

On June 13th, I traveled to New York for a course. The accommodation at Long Island was not very conducive to training since I had to share a room with another student. I hope my morning runs were not too disruptive, but I tried to get majority of the training finished before breakfast everyday. Running in the morning takes discipline, but it might be a blessing in disguise.
19059344_10207003447044366_7687919044242236593_n.jpgTourist at NY.

So far, my workouts show that I am in good shape and I will test my fitness at the Quebec 10,000m championship next month.

Week of May 29-June 4 (210k)
M: AM: 12 w/ strides; PM: 20
T: 23 w/ strides
W: AM: 12 w/ strides; PM: 18min fartlek
T: PM: 21 w/ strides; Evening: 4
F: 25 w/ strides
S: AM: 24 w/ 60min@3:40/k; PM: 15
S: AM: 21 w/ strides; PM: 15 w/ strides

Week of June 5-11 (215k)
M: AM: 12 w/ strides; PM: 3*1200-800-400
T: 26 w/ strides
W: 2*15min tempo; 3minR
T: 26 w/ strides
F: 26 w/ strides
S: AM: 29 w/ 75min@3:40/k; PM: 14 w/ strides
S: AM: 20 w/ strides; PM: 20 w/ strides

Week of June 12-18 (193k)
M: 8*800; 3minR
T: AM: 16 w/ strides; PM: 27 w/ strides
W: 15 w/ strides
T: 18 w/ strides
F: AM: 18 w/ 40min tempo; PM: 13 w/ strides
S: AM: 20 w/ strides; PM: 15 w/ strides
S: AM: 20 w/ 20*1min hard; 2minR; PM: 15 w/ strides

Week of June 19-25 (179k)
M: AM: 15 w/ strides; PM: 15 w/ strides
T: AM: 20 w/ 60min MP; PM: 15 w/ strides
W: 20 w/ strides
T: 15 w/ strides
F: AM: 12 w/ strides; PM: 15 w/ 10min tempo; 4*2:30
S: AM: 11 w/ strides; PM: 15 w/ strides
S: AM: 11 w/ strides; PM: 15 w/ 10*2min hard; 2minR

Week of June 26-July 2 (181k)
M: AM: 11 w/ strides; PM: 15 w/ strides
T: AM: 20 w/ 45min HP; PM: 15 w/ strides
W: AM: 11 w/ strides; PM: 12 w/ strides
T: 11 w/ strides
F: 24 w/ strides
S: AM: 22 w/ 20min@3:40/k; PM: 15 w/ strides
S: AM: 10 w/ strides; PM: 5

Making Progress in May

31 May

I made some progress in regaining my fitness this month.

On May 7th, I traveled to Mississauga Marathon to race the half. I felt I needed to test myself in the half again since I did not give a good effort at the Scotiabank Montreal Half last month. I was running a good pace going through 5k in 17 and 10k in 34 minutes until the lack of long runs hit me. The pace did not feel aerobic and I struggled across the line in 73:22. This is a minute slower than my PB but 2 minutes faster than my half 2 weeks ago. This is a good point to start my Marathon specific training, and I will probably test myself again in the half in a few months.

I finally met Lanni.

Despite falling short of a PB at Mississauga, the race was all I needed to crank up my training and test myself again at Ottawa. On May 28th, I traveled to the prestigious Ottawa race weekend with my teammates. I ran 33:33 for the 10k. Again, the time is about a minute slower than my PB. However, races are not time trials. I was happy with my effort on the day, and I am looking forward to see what more training can do in the next month.
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Tourists at Ottawa.

After these races, I am planning to focus on training for a couple of months and build for the Quebec Marathon in the fall.

Week of May 1-7 (120k)
M: 40min tempo
T: 24 w/ strides
W: 4*4min hard
T: 15 w/ strides
F: Rest
S: 10 w/ strides;
S: 8th at Mississauga Half in 73:22

Week of May 8-14 (196k)
M: 18
T: 24 w/ strides
W: 3*8min; 2minR; 8*30s hard
T: AM: 12 w/ strides; PM: 17 w/ strides
F: AM: 15*400; PM: 13 w/ strides
S: AM: 24; PM: 15 w/ strides
S: AM: 15 w/ strides; PM: 17 w/ strides

Week of May 15-21 (214k)
M: 20min tempo with 8*45s hard
T: 26 w/ strides
W: AM: 12 w/ strides; PM: 3*mile
T: 26 w/ strides
F: AM: 14*300; PM: 13 w/ strides
S: AM: 28; PM: 15 w/ strides
S: AM: 20 w/ strides; PM: 15 w/ strides

Week of May 22-28 (110k)
M: AM: 6*1200m; 2minR; PM: 15 w/ strides
T: 5
W: 2k; 5*400; 3minR
T: 5
F: 5
S: AM: 5; PM: Ottawa 10k in 33:33
S: AM: 10 w/ strides; PM: 15 w/ strides

Away with April

30 Apr

This month is finally over. At the beginning of the month, I was frustrated that I could not train as much as I wanted due to work. I was happy that I was still able to get away with a couple of races. I view the races as hard efforts to help me get better in the future. My training has not been consistent enough to run big Personal Bests in the spring, but I am preparing for a good Marathon in early fall.

On April 8th, I traveled to the Race Roster Spring Run-off at High Park, Toronto. Perhaps it was due to work and travel stress before the race, I did not feel very comfortable throughout the race. I battled through the 8k and placed 21th. The field was very competitive, and the time was similar to what I ran last year on tired legs. I used the remainder of the trip to train, and I consider the weekend an overall success.
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Alex and I at the finish.

On April 22nd, my club, Athletisme Ville-Marie, and I participated at the much-anticipated Scotiabank Montreal Half. The Canada Running Series never disappoints with their events, and this is an important event to engage the running community in Montreal. On Saturday, we volunteered to marshal the 10k and 5k races. On Sunday, I ran the Half in 75:20. It was far from the time I wanted, but I mentally gave up very early in the race. I viewed it as a training run to help me get better in 2 weeks.
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Tourists at Montreal

On a much more positive note, J-S and Rym got hitched this month. It was awesome to attend their reception in Montreal.
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As always, I am looking forward to more training and racing in the next month. Below is my training for the month,

Week of April 3-9 (134k)
M: 30min tempo
T: 5
W: 40min tempo
T: 18 w/ strides
F: 5
S: AM: 21st at Spring Run-off in 27:37; PM: 10 w/ strides
S: AM: 17 w/ strides; PM: 17 w/ strides

Week of April 10-16 (170k)
M: 21 w/ 6k tempo
T: 25 w/ strides
W: 8*200
T: 27 w/ strides
F: AM: 2*mile; 2*k; 3*800; 3minR; PM: 16 w/ strides
S: AM: 20; PM: 15 w/ strides
S: 10

Week of April 17-23 (105k)
M: 10 w/ strides
T: 20 w/ strides
W: 10min tempo; 10*1min hard
T: 3
F: 12
S: Volunteering at Scotiabank 5/10k
S: AM: Scotiabank Montreal Half in 75:20; PM: 10

Week of April 24-30 (205k)
M: 16
T: AM: 15; PM: 15
W: AM: 12; PM: 3*6min tempo; 2minR
T: AM: 12 w/ strides; PM: 20 w/ strides
F: AM: 19 w/ strides; PM: 20 w/ strides
S: AM: 29k progression run; PM: 5
S: AM: 10 w/ strides; PM: 15 w/ strides