Scott McMillan : Endurance Junky

Still too sick for an intense track workout.
So I did a 58 minute run 20 minutes @ tempo pace, finishing with 3 pickups.
Biked to work also.
Saturday is 5×1k with VFAC, this is my favorite workout I hope I am ready.

Here are some of the races I plan on doing.
Spring Ahead 10k, April 2.
North Shore Credit Union SpringForward 5K, April 8th
Vancouver Sun Run 10k, April 27
5 Peaks - Golden Ears ,14k (trail) May 13
Iron Knee 25k(trail), May 27
Seek the Peak, 16k (trail almost all ascending!)June 10
Kneeknacker 48k (trail), July 8
Gouse Mountain Run, […]

Well not really. But I did coach Tara through her first interval workout.
5 x 500m finishing with 2 x 100m strides (~60 second recoveries between 500’s). Easy workout for me but not for her, I ran just ahead of her to pull her. I did 100m stides at the end of each interval.
Also […]

Back to bike commuting, legs feel good, hard to breathe though. I think I may have allergies, I have never had allergies before but my eyes are very dry and irritated and I am also congested.
Tried do a Tempo, my coach had me down for a 16k/13k @ tempo pace. I was only able to […]

Missed the last week of training. After the trip to Whistler I got quite sick (cold/flu).
Tonight I did a very easy run 53:00 minutes. Plus the legs feel very fresh. I am still not ready for hard runs though.

Legs were a little stiff from the interval session and then the bike on Saturday.
First time running in Pacific Spirit Park in several months.
Will be taking a couple days off I am going to whistler to snowboard.

Not the greatest workout ever, felt a little sick.
Stanley Park Trails Interval Session with VFAC.
2.7k, 2.1k, 1.3k (8:47, 6:34, 3:57)
Found out I was accepted into the Kneeknacker, time to pile on the mileage.

Cycle 1:1o
Run 1:01 on the way home ran through someones extenda leash, those things are frickin invisible in the dark. No animal was harmed.
Did a 15 minute strength workout after, wobble, one leg squats, knee lifts.

Legs were a little sore this morning from Sundays Long Run, the ride to work was not that enjoyable. Even with the leg fatigue I flew through the Tempo Run 35 mins @Tempo pace 1:01.

Hard long run today. Ran up to Cleveland Damn from English Bay with Joel. Good strength builder legs a little fatigued. Tara bought a new bike so we will be going for a spin later today.