Scott McMillan : Endurance Junky

Distance : ~19k
Route: Stanley Trails moderate/hilly.
Knee was stiff at first felt fine towards end.
Total for the Week : 53 km
Year to Date: 306 km

Interval session with VFAC Stanley Park trails.
3k: 11:07 (hilly)
2k: 6:40 (hilly)
2k: 6:37 (flat)
Comments:
Knee felt fine, hopefully recovered, tommorrow’s long run will be the test.

Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, Gibala MJ
J Appl Physiol. 2005 Feb 10;
Parra et al. (Acta Physiol. Scand., 169:157-165, 2000) showed 2 wks of daily sprint interval training (SIT) increased citrate synthase (CS) maximal activity but did not change “anaerobic” work capacity, possibly due to chronic fatigue induced by daily training. The effect […]

Eur J Appl Physiol. 2005 Feb 16;
Kruseman M, Bucher S, Bovard M, Kayser B, Bovier PA

In order to study nutrient intake of amateur runners during a mountain marathon, compliance with recommendations, and association with performance, an intake of 42 participants in a Swiss mountain marathon was assessed by direct observation. Data on demographics, dietary preparation […]

Fridays are a day off. Feel no stiffness from yesturdays workout.

Bike Commute : 1:05

Intersting article on runnersworld : Can Hill Running Make You Faster? . They mention New Zealand’s Jonathan Wyatt the guy who shattered the Grouse Grind record with a time of 24:22 (for some reason Grouse mountain has not updated the site to reflect this). Here is a tip from the world champion […]

8 x 500m
Went well finished last 1 sec off start.
Knee did not bother me.
Bike commute: 1:05

Stretch and Strengthen
Basic core/stretch workout: 30 minutes.
Bike commute : 1:05
Also had a massage this morning, feeling stronger this massage therapist rocks, my knee seems to improve after every treatment. Should be ready to go hard tommorrow.

I know the secret to running/cycling fast, just don’t tell anyone are you ready … it is body weight. It doesn’t matter how many intervals, tempo runs you pound if you still have the puppy fat you are not going to move with any celerity. Lance Armstrong knows it, Jan Ullrich still hasn’t […]

Distance: 13 km
Time: 53:46
Ave HR: 169
Course: Apt->Beach -> Science World->Cambie Bridge->Return
Comment: Felt OK knee did not bother me until last 10 minutes.
Bike Commute: 1:10 mins