Scott McMillan : Endurance Junky

I guess this would be considered my first week of training since the injury.
Monday-Friday bike commuted total time 5:50
Tue: Easy Run 35 minutes.
Thu: Easy Run 35 minutes
Sat: Easy Run 34 minutes
Sun: Run 37 minutes last 2 minutes hardish. The leg was a little sore at the start of the run. First week of 4 […]

The Ironknee site already has photos up. Here is a shot of me just before I crossed the finish, notice the bloody knee… my lace snagged a root in the final stretch and I took a little tumble, remember to always tuck the laces.

The entire Ironknee photo gallery can be seen here.

A pretty decent week of training. 3 quality strength days.
Mon: Bike 1:00
Tue: Bike 1:00 / 54:00 run 7xHill repeats 1:30min up
Wed: Bike 1:10 / 55:00 Run
Thu: Bike 1:10 / 54:00 Run
Fri: Bike 1:20
Sat: 2:07 tough run. Grouse Mountain base-> along the Baden Powell to Mountain Highway up Mountain Highway to Grouse Mountain Top Chalet. […]

Last week was not a great week for training. I decided to more or less write it off in hopes of recovering.
Mon: Bike 1:00
Tues: Bike 1:00
Wed: Bike 1:00/ Run 30:00
Thurs: Bike 1:00 / Run 55:00
Fri: Trail Run 58:00
Sat: Run 1:10 I was in Victoria nice easy run along the Ocean.
Sun: OFF was at a […]

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 […]