Scott McMillan : Endurance Junky

Distance: 17k
Time: 1:17
I did the long run on the trails in Pacific Spirit Park, I felt a little stiff from yesturday. Tommorrow will be a complete rest day, only one week until the Sun Run.

Well this may have been the hardest workout I have ever done, for 2 reasons 1) It was my third interval session this week and 2) I was still recovering from Thursday so the legs felt like cement. This workout was so evil John would only say what the next interval was and that the […]

Long interval session with VFAC on the trails in Stanley Park.
1 x 5.2k (18:16)
1 x 2.6k (8:47)
Legs felt very heavy not the greatest workout, I am taking today completely off no running/biking, so I am ready for the track tommorrow.

Bike commute: 1:05
11k run : 45 minutes
Legs are a little stiff, I will drive to work tommorrow so I am ready for the VFAC interval session.

Interesting article on the practice of “Crash Training”. This is basically bumbing up the volume of high quality workouts for several days leading into a race, very risky but if it works I guess you may have a very good race. Full article here:
http://www.pponline.co.uk/encyc/0236.htm

Bike commute 1:15, it was extremely windy on the ride home made it into a bit of a workout.
I was not in the mood for a Tempo, plus I recently read that Tempo runs are pointless 2 weeks before a race, so I hit the track, using a workout I found online.
6 x 400m
3 x […]

AM: Core workout, bike commute 35 minutes
PM: Extended the ride home total ride time 1:15 .
Legs were a little stiff from the run yesturday.

Distance: ~22k
Time: 1:37
Route: Ambleside->Cleveland Dam->West On Baden Powell 20 mins turned around. It was very wet, fun run though, ran with a VFAC club member.

Stanley Park interval session.
2 x 3k (10:27,10:28) was cold from standing around for 3 hours working at the VFAC club race, times where 10 seconds off.

Great article on Runners World explains why building up the lactate in workouts is a good thing.
Enduring Questions: Is Lactic Acid Really Such a Bad Thing?