Scott McMillan : Endurance Junky

VFAC intervals 9×300 on the track first 5 with 300m rest last 4 with 100m rest.
Very hard workout ranged 49-50 seconds.
Pure lactic acid burn on the last 2.

To call tonights VFAC workout an interval session is a stretch.
It was hard, long and a little scary (ran in the dark on Stanley Park Drive).
It was more of a Tempo workout / cruiser interval session.
2 x 3mile (16:57, 17:06)
Felt a little fatigued hard to do 2 tempo workouts in a week.

Cycle 1:10
I was scheduled to do a 16k tempo cut it short to 13k.
I think my core workouts are helping I feel “solid” when running.

Hilly long run 1:24, legs were a little stiff from the interval workout on Saturday.

Beaver Lake Intervals 1k x 2k x 2k x 1k (3:15,6:40,6:44,3:04) Legs felt heavy but times were OK.

Cycle: 1:10
Intervals (Hills) with VFAC pipeline->aquarium x 4 (2:58,3:00,3:05,3:01) total workout distance 14k. Crap workout legs felt thrashed.

Cycle : 1:20 (did a little off road rip with the Cyclocross)
Easy run: 45 minutes did a core workout after.
I still feel fat been eating like a pig lately.

Flat easy run total time 1:33 ~20k. Longest run on the pavement in a very long time.

Ran the Flatlands 10k on Sunday. I was really not into this race. It was pissing rain and windy hard to get any motivation going. Probably missed my one and only chance to win a 10k road race. Good training regardless 36:29 felt great after, like I didn’t even race which is a good […]

Back to back hard days… getting experimental what the hell.
5 x 500m total workout distance 8k.
Felt OK last time I did this workout it felt much harder.