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

Making progress in March

31 Mar

This month was busy with lots of work related travels. The goal was to run everyday despite travelling. Things were going well until I caught a common cold. I took 3 days off that week, but I think it helped me to taper for a 5k road race at the end of the month.

I raced at LaSalle on the last week of the month. It’s always fun to participate in a Circuit Endurance race due to the low entry cost and the competitive field. With the help of Desjardins, the organizers were able to offer a reasonable prize purse for the 5k. This attracted great competition, and we were all excited to find out about our fitness after a winter of training.

The horn went off at 9AM of a windy Sunday morning. The first kilometer was 2:55. I felt this was too fast to be comfortable so I let go of the front pack. I ran in no man’s land for about a kilometer before I ran into a strong head wind at 2k. The small pack behind me caught up to me, and we worked together for the next 2 kilometers. The last kilometer was with the wind, and that’s where things became interesting. I think it was my first 5k where I held on to my position at the end and did not get outkicked in the last stretch. I placed 11th in the 5k in 16:10. The field was competitive, and I consider this good progress in March.
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At the race, my teammates from Athletisme Ville-Marie won both the men and women’s 5k plus the men’s 10k. I am very proud to share my passion of running with this talented and dedicated group of runners.

Thanks to Skechers Performance Canada for the new kit. I am looking forward to more training and racing in the next month. Below is my training for the month,

Week of February 27-March 5 (185k)
M: 24 w/ strides
T: 23 w/ strides
W: 2.5k tempo; 8*1min hill; 2.5k tempo
T: 26 w/ strides
F: AM: 5*500; 3*300; 2*200; 2k; PM: 16 w/ strides
S: AM: 30min tempo; PM: 10 w/ strides
S: 28 w/ strides

Week of March 6-12 (185k)
M: 24 w/ strides; PM: 14 w/ strides
T: 26 w/ strides
W: 20min fartlek
T: 26 w/ strides
F: AM: 4*800; 3minR; 6*300; 2minR; PM: 14
S: AM: 25; PM: 2
S: 24

Week of March 13-19 (160k)
M: 24 w/ strides
T: 22 w/ strides
W: 16 w/ strides
T: 20 w/ strides
F: AM: 4*k; 5*500; 3minR; PM: 16 w/ strides
S: AM: 26 w/ 30min tempo; PM: 16 w/ strides
S: 5

Week of March 20-26 (100k)
M: Rest
T: 24 w/ strides
W: Rest
T: 3*5min; 3minR
F: 5
S: AM: 10; PM: 5;
S: AM: 11th for 5k in 16:10 at LaSalle; PM: 10 w/ strides

Week of March 27-April 2 (200k)
M: 26 w/ strides
T: 26 w/ strides
W: 30 min tempo
T: 24 w/ strides
F: AM: 3*500; 4*400; 3*300; sprints; PM: 14 w/ strides
S: AM: 22; PM: 17 w/ strides
S: AM: 17 w/ strides; PM: 16 w/ strides

Finding joy in February

28 Feb

Another cold month of training went by. It is often difficult to get feedback on my fitness when the weather is not cooperating. For now, I am approaching the workouts with a different mentality. The goal is to finish each workout strong, and not worry about the time. After that, my runs became more enjoyable, and I am looking forward to each day of training.

I raced at Ile Bizard to defend my title. I won the 5k in 17:00, and placed 3rd in the 10k in 35:09. It was very windy for the first 2k of each loop, and I was hesitant to take the lead. After I took the lead in the 5k, I pressed the gas pedal all the way to the line and got a decent time as a reward. In the 10k, I had the pleasure of racing against my teammates, Nic and Mel. The initial pace was too strong to contend for the win, but I hung on and had a great workout. Nic is regaining his fitness as he is aiming for a Marathon at Ottawa, and Mel ran a solid 34:48 on the road. I look forward to see what they can do in the spring/summer.
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Thanks to Skechers Performance Canada for supporting my friends! Below is my training for the month,

Week of January 30-February 5 (185k)
M: 20 w/ 10@4min/k
T: AM: 10 w/ strides; PM: 21 w/ strides
W: 20 w/ 35min tempo
T: 23 w/ strides
F: AM: 2k in 6:30; 2*(300;400;500;400;300); PM: 10
S: AM: 20; PM: 10 w/ strides
S: AM: 15 w/ strides; PM: 20 w/ 10@3:50/k

Week of February 6-12 (155k)
M: 20 w/ strides
T: 20 w/ strides
W: 8min tempo; 10*hills; 8min tempo
T: 15 w/ strides
F: AM: 6*800 in 2:28; 2minR; PM: 10 w/ strides
S: AM: 22 w/ 20min@3:35/k; PM: 10 w/ strides
S: AM: 19; PM: 6

Week of February 13-19 (190k)
M: 26 w/ strides
T: AM: 10 w/ strides; PM: 10*400 in :68; 1minR;
W: AM: 10; PM: 5
T: AM: 24; PM: 10
F: AM: 15 w/ strides; PM: 5
S: AM: 27 w/ strides; PM: 6
S: AM: 20 w/ strides; PM: 16 w/ strides

Week of February 20-26 (117k)
M: 11 w/ strides
T: 10 w/ strides
W: 8min tempo; 8*:45 hills; 8min tempo
T: 11 w/ strides
F: 5
S: 15 w/ strides
S: AM: 1st for 5k in 17:00; 3rd for 10k in 35:09 at Ile Bizard; PM: 10

Jumping to January

31 Jan

Another month of training went by very quickly.

At this time of the year in Montreal, I usually write a blog complaining about how terrible the conditions are or brag about how hard I trained despite the terrible conditions. On January 9, I ran 170k in the previous week, and headed out the door for a morning run in -30C. I lasted about 10 minutes. On my way back from defeat, I saw Lord Shalom Pearson and his wife running on the streets. At age 77, he owns many of the age group records in Quebec and was a provincial champion in the past. There will always be someone out there working harder than you.

This year, I am again grateful for the support of Skechers Performance Canada. Currently, I am using the GoTrails for most of my runs in order to get some traction. Trail shoes are heavy, but they keep my feet warm in the winter.
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Below is my training for the month. I was hoping to run a bit more, but the usual excuses got in the way. I am excited for the racing to begin next month.

Week of January 2-8 (170k)
M: 20 w/ strides
T: AM: 14; PM: 5*k in 3:05; exercise in between
W: AM: 16; PM: 17 w/ strides
T: 20 w/ strides
F: 3*5*150-200; exercise in between
S: AM: 23 w/ strides; PM: 10 w/ strides
S: 20 w/ strides

Week of January 9-15 (160k)
M: 5
T: AM: 21 w/ strides; PM: 13 w/ strides
W: 36min @ 3:40/k
T: 20 w/ strides
F: AM: 5*k in 3:15; 2minR; PM: 10 w/ strides
S: AM: 19; PM: 10 w/ strides
S: AM: 10 w/ strides; PM: 17 w/ strides

Week of January 16-22 (167k)
M: 21 w/ 10 @ 3:50/k
T: AM: 12 w/ strides; PM: 20 w/ strides
W: 16 w/ 15 min @ 3:40/k
T: 21 w/ strides
F: AM: 2*10min@3:28/k; 4minR; 3*(500 in 1:40; 1minR; 300 in :49; 3minR); PM: 10 w/ strides
S: AM: 16 w/ 20min pick-up; PM: 10 w/ strides
S: 23 w/ 11 @ 4min/k

Week of January 23-29 (146k)
M: Rest day
T: 12 w/ strides
W: 20 w/ strides
T: AM: 3*4*200/300s in :32; PM: 16
F: AM: 10 w/ strides; PM: 16 w/ strides
S: AM: 22 w/ 25min tempo; PM: 10 w/ strides
S: AM: 20 w/ strides; PM: 10 w/ strides

Dashing through December

29 Dec

I got some momentum in training this month. Montreal is recovered in snow this year, so the footing is not great. I am using the GoTrails for most of my runs in order to get some traction. Running 160k in the snow feels like 200k since they take a lot more out of my legs.

I spent Christmas at my parents’ home in Toronto, and raced a 4 miler on Boxing day. The race started with the highly competitive 10 miler, and I had the opportunity to run with fast company for the first 2 mile. Since I did not train as much as I would have liked last month, I thought 4 mile would be a better test of fitness than the 10 mile. Unfortunately, I followed the leader who did not know the race course, and we both turned around at the wrong point. We were not included in the race results, but I estimated that I averaged about 5:10/mile for 4 miles.

Below is my training for the month, I am putting in good work this month. I am excited for the racing to begin in March.

Week of November 28-December 4 (124k)
M: 22
T: AM: 14; PM: 13
W: 10 w/ strides
T: 5
F: 12 w/ strides
S: 24 w/ strides
S: 24 w/ strides

Week of December 5-11 (178k)
M: 21 w/ strides
T: 5*3min interval w/ exercises
W: 24 w/ strides
T: AM: 10; PM: 21 w/ strides
F: 10-8-5-4min fartleks; 3minR
S: AM: 24 w/ strides; PM: 10 w/ strides
S: AM: 12; PM: 24 w/ 12@3:50/k

Week of December 12-18 (160k)
M: 18 w/ strides
T: 4*3min intervals w/ exercises; 6min interval
W: 18 w/ strides
T: 16
F: AM: 5 & 50 min treadmill; PM: 14
S: AM: 18; PM: 22 w/ 10.5@3:50/k
S: 22 w/ strides

Week of December 19-25 (140k)
M: 16
T: 5*2min intervals w/ exercises
W: AM: 15; PM: 20
T: 26 w/ strides
F: AM: 3*(200;300;200;300; planks in between); exercises in between; PM: 20 w/ strides
S: Rest
S: 20 w/ strides

Week of December 26-January 1 (142k)
M: 21 w/ 4 miles @ 5:10/mile
T: 11 w/ strides
W: 25 w/ strides
T: 15 w/ strides
F: AM: 20 w/ strides; PM: 10 w/ strides
S: AM: 10 w/ strides; PM: 10
S: 20 w/ strides

New challenges in November

30 Nov

This month, I experienced a lot of challenges from my non-athletics aspect of life. I am currently travelling a lot for interviews, and running often takes a back seat when I travel. Travelling a lot also got me sick. This makes coming back to running very difficult. I am trying my best to run everyday, but being in new places and being sick make running workouts very difficult. With the lack of workouts, I will not travel to race in Houston and Austin in January and February, respectively. Travelling to race in the winter is both time consuming and costly, therefore, I will only race if I am ready.

As a scientist, I gained a tremendous amount of knowledge in the last month. Travelling to new places and meeting new people allowed me to explore and experience many interesting new things. I am grateful that my passion for science has led me to where I am today.
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Below is my training for the month, I hope I will be able to bring some quality to next month’s training.

Week of October 31-November 6 (160k)
M: AM: 12 w/ strides; PM: 4; 50min spinning
T: AM: 12 w/ strides; PM: 3k in 10min; 4min R; 800 in 2:25; 2minR; 2400 in 8min; 4minR; k in 3:10
W: 18
T: AM: 12 w/ strides; PM: 2*(5*450m in 1:20; 1minR); 5minR;
F: 24 w/ strides
S: 23 w/ 30min@3:35/k
S: AM: 22 w/ strides; PM: 6

Week of November 7-13 (160k)
M: 24 w/ strides
T: AM: 12 w/ strides; PM: 5*800 in 2:30 w/ circuit exercises
W: AM: 16 w/ strides; PM: 18
T: AM: 12 w/ strides; PM: 4*4min @ 3:12/k; 4min active R
F: AM: 10 w/ strides; PM: 5
S: 26
S: 13

Week of November 14-20 (158k)
M: 13
T: 11
W: AM: 22; PM: 21
T: AM: 12; PM: 12
F: AM: 22; PM: 15
S: 20
S: 10

Week of November 21-27 (100k)
M: Rest
T: 17 w/ strides
W: 20
T: 24 w/ strides
F: 11 w/ strides
S: 5
S: 23