Scott McMillan : Endurance Junky

Easy trail run in Pacific Spirit Park.
45 minutes ~10km.
Tonights run felt good. Track workout should be interesting tommorrow, I think we are doing 600’s which I have never done before. I had a minor surgical procedure on Monday (head) I hope I don’t rupture the stitches during the workout, that would be disturbing.

Well my first 10k was probably the worst race of my life. Not sure what happened, I felt good going, in the last month I have been setting PB’s in almost every workout etc. On Tuesday my 6 mile tempo at 35:15 which is 5:53/mile was easy faster than my race pace on Sunday’s […]

Full recovery, was a little stiff today from the 300’s. We had a group outing at work where we went ice skating, first time on skates since 1998 it felt good loosened the legs up.

Track workout with VFAC.
Total distance 11km.
400m(warm up @72)
4×300m all at 47.
Felt good much better than last weeks 200m session, was able to hit my pace for each interval so that is always good.
Saturday will be an easy 6km with 4×100m strides to loosen up.

Full recovery try to have a good workout tommorrow, I think we are doing 300’s. Only 4 days until the 10k!

Total Distance: 14km / 9.65k @ 35:15 ;5:53/mile | 3:39/km
Ran with a couple club members, I realize now that I may have been doing my tempos a little too slowly. This wasn’t that hard I think I may be able to hit 34 minutes for the 10k on Sunday without that much difficulty.

Easy day of training.
Some core and stretching work.
Bike commute : 1:05
Just got the results of a full blood screen. Everything was OK but it showed I had high levels of muscle proteins in my blood which is not good probably the results of hard training sessions, could explain why my legs feel like they have […]

Peters EM, Robson PJ, Kleinveldt NC, Naicker VL, Jogessar VD
J Sports Med Phys Fitness. 2004 Sep ; 44(3): 315-21
AIM: Haematological response to the 2001 downhill Comrades Marathon was compared in high (>120 km/w in training; 3 weeks of pre-race taper) and low (<80 km/w in training; 2 weeks of pre-race taper) training status groups. METHODS: […]

Distance: ~20km
Time: 1:31
Total distance this week: 71km
Total distance this year: 497km
Ran the Pacific Spirit Park trails again, felt pretty good so I did the last 10 mins at tempo pace, finishing with a blast up Salish to the car.
Only one more week until The Spring Run Off 10k in Kamloops, this will be my first […]

Long Intervals with VFAC.
3 x 3k
10:13,10:23,10:43
Total workout distance 15k
Not the greatest workout very stiff still from Thursday,10:13 was a PB for me on that loop though. I did the 3rd interval that was optional but required for the marathoners, I will need this strength for the Half Knacker and Seek the Peak.