Scott McMillan : Endurance Junky

I am taking a break from the track will go every second week and fulltime after June 11, I need to build strength and endurance now for the Half Knacker and Seek the Peak.
So I hit the Grouse Grind, the first Grind of the year is always painfull so I just power walked it.
My time […]

Full recovery today, back sore. Maybe I should goto the Dr…

5 x 1k at Beaver Lake.
Back still sore not a great workout times were off by 10-20 secs/k
3:29, 3:18,3:19,3:21,3:18

Bike Commute, extended the ride home 2+hrs of riding. Went slow good endurance ride.

Hard run legs felt like cement, I haven’t had a Day OFF completely (no biking or running) in over a week, next week is the taper for the Mothers Day 8k so I should be all right.
56 minute tempo run/ 10k at tempo pace around the stanley park seawall.

Scott Dunlap’s A Trail Runners Blog has a good interview with William Emerson, a legendary trail runner from the Pacific North West. I have had the chance to compete against him on 2 occasions once during the Kneeknacker and once during the Stormy. He is a very nice guy and a fierce competitor. He has […]

AM did a 30 min core strength workout.
Bike commuted to work.

25km / 1:45 in Stanley Park hit all the hills a couple times. Felt pretty good, back was a little sore the final 15 minutes so I cut the run short (was scheduled to do a 30k). Another amazing day, sunny and warm.

13k easy run in the AM.
PM easy bike ride to Horseshoe Bay return with CC, awsome day must do that more often, ~2:hrs of cycling.

Took the day of running, bike commute only. Very nice ride to work feels like summer.