Scott McMillan : Endurance Junky

This week is the start of my Kneeknacker training. I am still recovering from a cold so it is was a very low mileage week. This time I am taking a different approach to the race. I will do three weekly Long Runs on Wednesday, Saturday and Sunday. I will also try to race a […]

I ran the Vancouver Sun Run on Sunday. I really didn’t want to do this because I have had a very bad cold which made me quite congested. I did it though because 1) It was my first year anniversary of meeting Tara (we met at a Sun Run after party. 2) I registered and […]

Bike to work was hell cold and raining hard. Tara was riding with me I dropped the hammer to keep the furnace warm needless to say she was not happy, she ended up bailing and riding to work on her own.
51 minute Fartlek / hill session hard run went anaerobic a few times, not feeling […]

Went pretty hard this weekend.
Saturday a 1:14 progression run last 20min hard last 400m all out.
Sunday: 2:01 very hilly, last 15 minutes @ tempo pace.
Probably went a little too hard on these runs but I am taking Monday OFF so should not be a problem.

Felt good to sleep in today. Did an easy run in the park 57 minutes legs felt heavy from the hill repeats. I saw alot of runners just hammering their runs. Is Friday the new hard run day? Kind of weird.

I did not feel like waiting around for the VFAC workout so I blasted a quick hill repeat workout.
5 x ~3:00 minute hill followed by a few 100m strides. total workout time 50 minutes.
Bike: 1:00

The legs had some pop tonight. Amazing what a day off can do for you.
Bike 1:10
Tempo run 1:04 / 45 @ Tempo pace.
2 more quality workouts this week intervals on Thursday and Saturday, hopefully this will lead to a borderline peak for the Sun Run.

2 hard runs this weekend. Saturdays club interval sessions were cancelled because of the club Spring Ahead 5k so I went out with Eddy and we did a painful 2.7k, 2.7k, 5.4k interval session. I ran these very hard especially the last 800m of the 5.4k so hard that I was litterally ill after […]

The last three days have been hard, starting to feel the effects.
Bike 1:10
Run: 54 minutes 26 @ around Tempo pace.
Might skip the run tommorrow and do a longer bike ride to work and from work to give the calves a break. I have a brutal workout planned for Saturday it may shatter me if I […]

Seems like the weight is falling off now… lost 5 in the last couple weeks.
Bike: 1:10
Run: 1:13 last 5 minutes hardish.
Strength: did some wobble board squats. My lower ab still hurts I cannot do a single situp used to do hundreds… might have to go see the doctor.