Scott McMillan : Endurance Junky

Track workout with VFAC.
1 x 400m (warm up)
5 x 200m (29sec x 5)
Total workout distance: 13km
I was scared to do this workout because I injured myself the last time I did 200m intervals one year ago. Felt strong the whole time was able to hit 29 each interval which was the time John told me […]

Hit the Pacific Spirit Park Trails after work, definitely a perk of working at UBC. Amazing evening warm and sunny.
Distance: ~12km
Time: 50:00

Distance: 14k/12k@Tempo pace
Time: 56:23
AHR: 167
Felt good it is hard to believe just one month ago I found it hard to do a 20 minute tempo.
Bike Commute: 1:05

Bike commute : 1:05
Some stretching and strengthening.

Distance: ~27k
Time: 2:02
AHR: 153
Ran at pacific spirit park again. Felt good hit the west and east canyon twice so it was somewhat hilly. I love running on the trails. I don’t know if I can wait until The Seak the Peak (June 11) for my first trail race this year, the Half Knacker is […]

Long intervals with VFAC in stanley park.
2.7k: 8:48
2.1k: 6:37
1.2k: 3:52
Good workout was stiff from previous track session but loosened up after second interval. This is one of my favorite workouts.

Esteve-Lanao J, Juan AF, Earnest CP, Foster C, Lucia A
Med Sci Sports Exerc. 2005 Mar ; 37(3): 496-504

PURPOSE:: To quantify the relationship between total training load and running performance during the most important competitions of the season (national cross-country championships, 4.175- and 10.130-km races). METHODS:: Eight well-trained, subelite endurance runners (age (mean +/- SD): 23 […]

Full recovery, a little stiff from yesturdays workout.

The work social was cancelled so I hit the VFAC track workout.
5×400m
72,68,66,65,68
Total distance 13km.
Somewhat annoying workout though some were doing 300’s so they slipped ahead even though their 300m is slower than my 300m in a 400m so I was ‘boxed’ on a few, would be better if the groups were staggered somewhat, cannot complain […]

2 hard workouts yesturday, I figured it would be wise to take today off. I had a sports massage today also, the massage therapist I go to kicks ass I think he is the reason my knee thing has dissipated. I have a work social thing tommorrow which may not allow me to […]