Lydiard: Dead legged up the hills 12.43 trails

Sunday, October 11, 2009

Dead legged up the hills 12.43 trails

Same trail run 1:41:33 felt good going out but still tired on the hills. Dead legged up hill have to put in quite a bit of effort to get up the hills. 1 more to go should feel better for the last run. Saw Stuart Galloway out there talked a bit with him. He looks fit.

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Dylan Wykes Nutrition

Nutrition News: Dylan on fueling for a marathon and workouts

Coming off of his recent success in Rotterdam, we asked Dylan if he could provide us with seven fueling strategies for the marathon and in preparation for the marathon.

Remember this is from a guy that just ran 2:10:47 and will be representing Canada at the Olympic Games! Dylan is incredibly efficient on his legs and incredibly efficient with his words.

Here is what he told us:

Coffee before every run
Toast with almond butter & banana for breakfast
Gels every 10k during a marathon
Sports drink every 5k during a marathon
Practice taking gels & sports drink during longer training runs.
Smoothie with protein powder after hard workouts for recovery.
7SYSTEMS vitamins to stay healthy

Gordon Pirie (13:36 5k)

14 day schedule (5k)

Here's a 14-day schedule
The 5000m race is 80 per cent aerobic and is run at 95% VO2max. Predominantly aerobic running is marathon pace (98%), half-marathon pace (94%), 10K pace (90%) and 3K pace (60%). The training ratio is four aerobic sessions a week to one anaerobic. The later may include: 1500m pace (50%), 800m pace (67%), and 400m pace (full-out sprinting from 200m - 83%). We are now in a position to draw up a 14-day, physiologically based schedule for a female 1500m runner with a best time of 4:20. Her potential for the 5000 is 3 x 4:20 + 3 mins = 16 mins to 15 mins.15 secs.

Day 1: Aerobic - 98%. Run10 miles in under one hour.

Day 2: Aerobic - 90%. Run 10K in 35 minutes.

Day 3: Aerobic - 95%. 4 x 1600 in 5 mins.20 secs with 90 secs recovery. Aiming to reduce to 5 mins within 12 weeks.

Day 4: REST.

Day 5: Aerobic - 60%. 16 x 400 in 74 secs (3K pace) with 45 secs rest.

Day 6: Anaerobic - 50%. 6 x 500 in 87 secs with 2 mins rest (1500m speed).

Day 7: Aerobic. 15 mins jog, then run 4 miles at 5 mins.23 secs/mile
(lactate threshold).

Day 8: REST.

Day 9: Aerobic - 94%. Run half-marathon at 6 mins/mile.

Day 10: Aerobic - 80%. 1 x 3K in 9mins 52secs, 3 mins rest, 1 x 2K in 6 mins.35 secs, 2 mins rest, 1 x 1K in 3 mins.17 secs. Aim to reduce to 9:30, 6:20 and 3:10 respectively within 12 weeks.

Day 11: Aerobic - 98%. Run 10 miles in under one hour.

Day 12: REST
Day 13: Aerobic - 60%. 5 x 800 in 2 mins.28 secs with 90 secs rest.

Day 14: Anaerobic - 67%. 4 x 4 x 200 in 32 secs with 30 secs rest after 200s and lap walk after each set.

The aim of the above schedule is to reduce all times stipulated within 12 weeks WITHOUT reducing any of the recovery times. It will be noted that the customary five consecutive days of training with the sixth off (Friday) has been amended to three days consecutive training with the fourth off. Recent research indicates that there is a greater incidence of injury after three days of continuous training and that stress is likely to occur when carrying out a 5000m schedule of this type if such rests are not taken. Athletes troubled by extra weight can do a morning run of 30 minutes in addition. The resting metabolic rate is raised by morning runs and remains elevated for 18 hours afterwards; this helps burn off calories.

Watson training rocks

Feb 6th-12th

Monday 6th:

Am; 84min, 12miles. Felt pretty decent.

Pm; 55min, 8miles. Yeah, pretty good.

Tuesday 7th:

Am: Easy 30min, 4mile Shakeout. Kinda tired, but not just my legs, I was sleepy it was like 7am.

Pm: Workout; 12mile Moderate Tempo; 3mile wu 12mile tempo (3@5:20, 6@5:16, 3@5:15) 3mile cd.

Beauty day out at ATT, felt pretty chill during the tempo, went up an 800m hill at mile 10 and got kinda tired. Good workout overall. 18miles

Wednesday 8th:

am: 75min, 11miles. Ran fasted for glycogen/fuel efficiency purposes. Felt good until last 10min, then I got pretty friggen hungry.

pm: 40min, 6miles. Listened to the new Chuck Ragan album, can’t wait to see him live in April!

Thursday 9th:

am: Workout; 15×300 (100m jog rest) 49,50,49,50,49,49,49,49,49,49,49,49,49,49,48! Rest avg =34sec.

Pretty consistent! Tried to just keep it fast and relaxed, definitely lacking foot speed, but happy that it didn’t really get to hard. Reckon my calves will be sore for tomorrow’s tempo workout. good stuff overall. 30min wu & cd, 12miles

pm: 29min, 4miles friggen easy!

Friday 10th

am: 30min, bout’ 4miles. Oh god no! felt so crappy! Almost turned around and went home after 2min. I’m kinda a baby sometimes.

pm: Workout; 6mile Hard Tempo, 29:24. Didn’t really know what to expect coming in, legs were a little heavy so just decided to go out hard and go with it from there. Pleasantly surprised, 1st mile 4:50 than settled in and rolled pretty good. Felt decent. 12mile total.

Saturday 11th

80min very easy recovery run. Legs little beat up, nice and easy today. Gonna head to the gym and get my swoll on later. Probably gonna sit in the hot tub too. Yeah, hot tub will be nice.

Sunday 12th

am: 80min at Umstead state park with Thomas G. I love running at Umstead, it is beautiful out there. Legs felt decent, good company. Solid run all around.

pm: 40min Just for fun. Ran from the gym, good run. Legs feeling good, ready to hit it hard next week.

Week: 13runs/120miles. 3good workouts. It’s odd to only run 120 miles during marathon training, but I’ve committed to this program and I’m gonna do it 100% the way it’s written out. Workouts went well and my legs are feeling alright. Also got in at least 40min of supplemental work each day (drills, core, weights ect…) good stuff.

Next week is gonna be pretty gnarly, looking forward to putting in some hard work.

Current Training Block

100 mile week

Mondays: a.m. easy 12

p.m. easy 8

Tuesdays a.m. easy 4 miles

p.m 2 mile warm-up/5 mile tempo 2 mile cool down

Wednesdays a.m. 11 easy

p.m. 6 easy

Thursdays a.m. 4 miles easy

p.m. 15 X 300 or 12 X 1000

Fridays a.m. 4 miles easy

p.m. 2 mile warm-up 5 mile tempo 2 mile cool down

Saturday a.m 12 miles

p.m 4 miles

Sunday a.m. 10 easy

p.m. 5 easy

Watson Training before Rotterdam

Feb 6th-12th

Monday 6th:

Am; 84min, 12miles. Felt pretty decent.

Pm; 55min, 8miles. Yeah, pretty good.

Tuesday 7th:

Am: Easy 30min, 4mile Shakeout. Kinda tired, but not just my legs, I was sleepy it was like 7am.

Pm: Workout; 12mile Moderate Tempo; 3mile wu 12mile tempo (3@5:20, 6@5:16, 3@5:15) 3mile cd.

Beauty day out at ATT, felt pretty chill during the tempo, went up an 800m hill at mile 10 and got kinda tired. Good workout overall. 18miles

Wednesday 8th:

am: 75min, 11miles. Ran fasted for glycogen/fuel efficiency purposes. Felt good until last 10min, then I got pretty friggen hungry.

pm: 40min, 6miles. Listened to the new Chuck Ragan album, can’t wait to see him live in April!

Thursday 9th:

am: Workout; 15×300 (100m jog rest) 49,50,49,50,49,49,49,49,49,49,49,49,49,49,48! Rest avg =34sec.

pm: 29min, 4miles friggen easy!

Friday 10th

am: 30min, bout’ 4miles. Oh god no! felt so crappy! Almost turned around and went home after 2min. I’m kinda a baby sometimes.

Saturday 11th

80min very easy recovery run. Legs little beat up, nice and easy today. Gonna head to the gym and get my swoll on later. Probably gonna sit in the hot tub too. Yeah, hot tub will be nice.

Sunday 12th

am: 80min at Umstead state park with Thomas G. I love running at Umstead, it is beautiful out there. Legs felt decent, good company. Solid run all around.

pm: 40min Just for fun. Ran from the gym, good run. Legs feeling good, ready to hit it hard next week.

Next week is gonna be pretty gnarly, looking forward to putting in some hard work.

Training Feb 13-19

Monday 13th

Am: 4mile loop nice and easy, felt alright.

Pm: Workout, 12x1000m(180m jog rest) @Occoneechee speedway.

251, 252, 253, 252, 253, 253, 253, 253, 253, 253, 253, 252. (rest avg =62sec) Went quite well, felt good. Focused on keeping it fast yet relaxed, stride is feeling pretty decent. Love working out at Occoneechee, not only is it fun to say, but it has a beautiful soft and smooth surface. Dig it! 14mile total.

Tuesday 14th

am: 12mile loop, no watch this morning just chill recovery run. Ran fasted, felt alright. Wore a red shirt to celebrate Valentines day. Just kidding, Valentines day is stupid.

pm: 54min, 8miles. Good run, got to thinking about running fast so the time just flew by and I felt fresh and frisky. I like when that happens.

Wednesday 15th

Long Run w/progression. 6mile warm up @6min/mile, then 3@5:30, 3@5:20, 3@5:22, 3@5:15, 4mile cool down. 2:07 for 22miles. I thought this was gonna be easy, I was wrong. Felt great through 15miles, that 3rd 3mile segment was uphill as balls, put some stink in the legs. It was sad when I was running down this massive long downhill having to hold back and just knowing the pain it was going to cause me on the way back. And it most certainly did get uncomfortable and I kinda bonked and suffered after 15. was suppose to pick it up for 14 but cut it at 12. My energy levels were off, I gotta stay on top of that for next time! Good run though, can’t complain. Gotta get in some longer efforts at faster paces as I clearly need to work on this part of my game.

Thursday 16th

am: 80min, umm. Weird run man, my legs felt weird. I didn’t particularly enjoy this little outing. Ran fasted, these fasted runs get tough.

pm: 60min, much better. I always feel better on my afternoon run, it’s just the way I work. It was rainy yet warm, so it wasn’t too bad.

Friday 17th

am: 54min, good run this morning. Legs felt fresh, rolled pretty good.

pm: 81min, ran through campus. Ran by 2 different frat parties that suggested I stop and drink rather than continue with my run. I had to decline, although the southern hospitality was much appreciated.

Saturday 18th

am: 40min easy, rode my bike over to the track to work out. But there was a Lacrosse game happening on the tracks infield. There was an meet happening at the indoor track, so I just ran easy.

pm: Workout 15×300 (100m jog rest) 49, 48, 48, 48, 48, 48, 48, 48, 48, 48, 48, 48, 48, 48, 46! (rest avg =32sec) Rocked those 48′s like it was my damn job! Felt alright. Purpose of this workout is to get a little speed work in and to put a little junk in my legs before tomorrow’s tempo work. I need to work on running fast, smooth and relaxed whilst tired. Good stuff. 30min w/u and c/d.

Sunday 19th

Workout, 6mile Hard Tempo 29:50, man, that did not feel great. I know the whole point of yesterdays workout was to put a little shit in the legs. But only 18hrs between the two workouts is not very much at all! first mile was 4:55 and I was working! Oh well, I ran hard and got the stimulus I needed. It was great practice for focusing on keeping the stride relaxed and efficient whilst hating life. I dig it! Good way to end a pretty solid week, 4hard sessions and 130miles. Onward to Rotterdam!

Training Feb 20-26th

Monday 20th

am: 55min, 8miles very slow and chill. The theme of today is recovery.

pm: 82min, 12miles, Same idea as the morning run. These super slow runs are necessary, but geez louise they can get boring!

Tuesday 21st

am: 82min, best fasted run yet. Sadly though I stepped in quite the puddle and was left with a soggy shoe for a good 45min of this run. Sometimes ya just got grind through that shit though.

pm: 55min, My mp3 player broke, son of a gun! That was the only training partner I had left! Oh well. Looking forward to hitting up the track tomorrow for some 1000′s. Better have something speedy for dinner.

Wednesday 22nd

Workout 12x1000m (200m jog rest) @ UNC Track. 253, 253, 254, 255, 255, 255, 255, 256, 256, 256, 255, 255. (rest avg=70sec) Not as fast as last time, but still good. Pretty windy out there today. Worked hard, but tried to stay as relaxed as possible. Got to go shirtless, I enjoyed that, not sure anyone else was too keen on seeing the pasty Canadian rolling around the track. Good stuff, longer cool down to make it a solid 20miles on the day.

Thursday 23rd

Workout, Long Progression. 6@6:15, 3@5:25, 6@5:20, 3@5:12, 1@7:00, 1@5:00. 2 cool down. 22miles 2hr 5min. All things considered that went pretty well. Kept it relaxed for the first part then tried to push at the end. Yesterday was certainly in the legs pretty good, but that was the point I guess (right coach?) It was ridiculously nice out. 23C during. Good stuff, 6th workout in the past 11days, I haven’t done that since University! Geez, gonna take a few easy days here now.

Friday 24th

63min easy. That’s it, that’s all.

Saturday 25th

63min easy, yep that’s all. My legs are coming back to life!

Sunday 26th

10miles with 15min of 30sec on, 30 off. Ok ok, feeling rested, let’s get back at it!

Week in Review

Good week. Started off hard then coasted it on in. 110miles, but only 9runs. This training is weird.

Training Feb 27th-Mar 4th

Monday 27th

10 boring miles, feeling good and refreshed, looking forward to going hard tomorrow.

Tuesday 28th

am: 36easy shakeout. Felt good, just getting loose for my tempo this afternoon.

pm: Workout, 9mile Hard Tempo; 43:28 (4:44, 4:46, 4:50, 4:50, 4:55, 4:50, 4:53, 4:54, 4:46). Not gonna lie, that felt great. That 4 days of easy running did wonders, 2 weeks ago I had to bust my balls to run 29:50 for 6miles and today I came through 6 in 28:55 and felt like a jog, craziness. Coach wanted me to go hard just as long as I could hammer the last mile. Went out kinda fast, settled in great and kept effort consistent. Good stuff, beauty day as well. Shirts off in Feb is always nice. 15mile total.

Wed 29th

am: 82 easy, fasted, felt good.

pm: 55 chill, nice and relaxed. Pretty uneventful day on the trails. Long progression tomorrow, hope it goes well!

Thursday March 1st

Workout, long progression; 3miles@6:20/mile, 3@5:55, 3@5:30, 3@5:17, 3@5:13, 3@5:10, 1@7:30, 1@4:58. 2 c/d, 22 total. Decent run, still haven’t nailed one of these, but they’re getting better each time out. Ran pretty relaxed and tried to keep it smooth. I lugged a gatorade for 5 miles and dropped it at the 15mile marker, it was pretty hot (82f/27c) and I needed it bad by mile 15, but when I got to where I left it, it was gone! Heartbreaking! I had some gels, but man I needed the fluid! Whomever took my Gatorade is an asshole. I also saw a snake. Good day overall, I’ll take it.

Friday 2nd

am: 84min, felt alright, not fasted as I woke up pretty light and figured I needed some food asap!

pm: 55min, that was a rough one, just drained and tired. But got it done now I never wanna think of it again.

Saturday 3rd

am: 86min at Umstead park with my boy Thomas G. Good run, Thomas is a good kid, he’s only 17 but I think he could beat me in a race, he’s pretty quick.

pm: 52min nice and chill. Tired this evening.

Sunday 4th

am: Workout, 12×400(100m jog rest) 67, 66, 66, 66, 66, 66, 66, 66, 66, 66, 66, 65. Rest avg= 35sec. Well I wanted to just come out and cruise some 66′s and just feel nice and smooth. I hit the 66′s but oh baby, I did not feel smooth. Had to work harder than I would have liked. I have a ball buster tomorrow, hope my balls aren’t already busted!

pm: 46 chill, legs still tired. I’m going to bed early tonight.

week. 12runs/131miles. Good week, Tuesday’s tempo was quite possibly the best tempo I’ve ever done, I had a lot of fun doing that. Thursday was solid also. Sunday’s workout was a bit of a grind. Good stuff all around though. At least 40min of supplementary work each day also, my plank base is getting huge! 6weeks, Onward to Rotterdam!

Training, March 5-11th

Monday 5th,

am: Workout 6xMile (2min jog rest) 4:37, 4:39, 4:38, 4:38, 4:37, 4:36. @ATT, was going to do em’ on the track but it was pretty windy and my legs were already pretty sore heading in. Pretty good overall, I think, I have nothing to compare this to. I ran hard, made it hurt pretty good and the stride felt decent, so I’m considering this a win. Good stuff. 14mile total.

pm: Easy 42min, felt quite good which was surprising. That takes me to 141miles over the past 7days, I like that. Good day of runnin’

Tuesday 6th

am: 86min, nice day legs a little heavy, umm…that’s it.

pm: 52min, felt sluggish and slow, no surprising. From here on out I’m just gonna assume I’ll feel this way on all my recovery days.

Wed 7th

Workout, Moderate Tempo, 15miles @5:17. This went pretty well. I generally struggle in the am so it took a while to find my rhythm and settle, but by tempo mile 4 I was alright. At tempo mile 12 (15overall) I started bonking a bit because I was fasted, that was necessary but not really much fun. Up at 5:20 and on the road at 6ish. 20miles overall,time to go home.

Thurday 8th

am: 82min, back in London. Ran Springbank park loop. I like running loops around SBP, they used to hold the world famous Springbank road races there, Frank Shorter and Bill Rodgers have run there, even the fictional Denton from Once a Runner ran the SBRR’s. There’s your history lesson for the day.

pm: 55 nice and easy, okay run I guess.

Friday 9th

am: 43easy, scouting routes for my tempo this afternoon, not looking good, lots of snow!

pm: Workout, Hard Tempo, 9miles 44:33. Settled on just running a bunch of laps around exhibition park. It was dry so that was good, but the wind on the one side was brutal! a couple times I was pretty much stopped dead. Pretty happy with the workout, not as fast as last time but felt pretty comfortable running on tired legs and considering all the other factors it was a pretty solid run. 1st mile was 4:56, last one was 4:55, not sure on the rest.

Saturday 10th

am: 82easy, cold and sore…I’m kinda a baby.

pm: 60min with Milne, I like runnin’ with Milne, he’s a good dude. We went and got candy after.

Sunday 11th

am: 80min, it’s getting nicer out, so that makes me happy. My legs felt tired, so that made me sad.

pm: 60min, felt much better, nice night out there. Good end to a great week of training.

Week, 13runs/140miles. 3 workouts. Pretty wicked week of training. Quite happy with the way this is going. Hope I can smash my long progression tomorrow, then I get to chill a bit. Good stuff. 5weeks!

Training March 12th-18th

Monday 12th

am: 30min easy shake out

pm: Workout; 21mile Progression, 3@6:02, 3@5:40, 3@5:34, 3@5:26, 3@5:20, 3@5:18, 2@5:13, 1@4:57. Okay run, I wanted to get it down a bit faster, but that was not happening today. Man, I’m friggen tired. Last 14days have been gnarly! 22miles this afternoon, 26 on the day. Time to take it easy for a few days.

Tuesday 13th

44min super easy and slow. Just finished up probably the best two weeks of training I’ve ever had. Now I’m gonna chill for a few days to let it simmer.

Wed 14th

62easy, just chill again. Legs felt good. Beauty day in Guelph. That’s all.

Thursday 15th

Travel day, 45easy in Central park. Really cool place to run.

Friday 16th

68min w/15min of 30/30 fartlek in the park. Felt good, ready to roll.

Saturday 17th

45easy +strides and drills, ran in the park again. St Patrick’s day, so many drunk people frolicking through the park, it was awesome.

Sunday 18th

Race! NYC half marathon, 63:29, 26th place. Time ok, but 26th place! Holy moly, that’s embarrassing. Read recap here: http://leblogdurob.com/blog-67/

Week: Pretty chill week, good workout Monday, then chill till race on Sunday. I think I only ran around 85miles, hmm…Gonna get back at it next week.

Training, March 19-25

Monday 19th

am: easy 5 around central park, legs kinda sore from race

pm: 70min back in Guelph, quads beat up.

Tuesday 20th

am: 5easy, oh man legs hurt.

pm: 70min, just like the morning, but longer.

Wed 21st

am: 34min, much better. Legs coming back.

pm: 68min, felt good. Ready to get back to work.

Thursday 22nd

am: 3omin easy shakeout to loosen legs for tonights tempo.

pm: Workout, 22mile Progression. 3@6:00, 3@5:51, 3@5:36, 3@5:27, 3@5:18, 3@5:12, 4@5:11. 22miles, 2:01:50 Pretty good run, legs feeling good. Warm day here in the Guelph, got in some good fueling. Dig it man, things are going well.

Friday 23rd

am: 42min easy

pm: 80min. Felt good but almost got eaten by a dog, that would have been annoying.

Saturday 24th

am: 35easy,

pm: 82min chill, hung out at Around the Bay expo today, dig seeing all the runners and such. The folks seemed pumped and ready to roll.

Sunday 25th

am: 30min easy shake out.

pm: Workout 12x1km (60sec jog rest) 257, 254, 255, 252, 254, 253, 257, 254, 257, 255, 257, 249.Felt good today. Kept it relaxed, worked on keeping the stride nice and relaxed. Did it on a nice stretch of road here in Guelph, was a little windy every other interval. Good day.

Week; 14runs/126miles. Good week, we’re only at 2work outs a week now, getting down to it, oh damn! 3weeks!

Training March 26th-April 1st

Monday 26th:

am: 75min nice and easy running

pm: 68min, looking to go 60 but messed up on my loop and ended up with 68, if I run poorly in Rotterdam I will blame it on this extra 8min.

Tuesday 27th:

am: 82min good run. Very deceiving weather, it looked so warm from inside but when I went out in shorts and a light long sleeve I was forced to retreat in search for warmer attire.

pm: 60min, listened to Chuck Ragan and Dan Andriano the whole time. Gonna go see em’ next week, can’t wait.

Wed 28th:

am: 35min easy shake out.

pm: Workout, 5x2km(1km float) 6:05 (3:49) 5:56 (3:39) 5:56 (3:45) 6:00 (3:55) 5:58. Really happy with this workout, stride is feeling efficient and smooth. Felt pretty good out there today, ran the “bridges” loop along the river in Guelph. Big workout on Saturday then we get into this taper. Awesome.

Thurs 29th:

68min relaxed, felt really good. I like running.

Friday 30th:

70min easy with Cleve, I like Cleve he is a good dude.

Saturday 31st:

Workout: 30km progression, 10km@32:08 (3:12avg), 10km@31:25(3:08avg), 10km@30:46 (3:04avg) 1:34:20 total. Super pumped with this. By far the best I’ve ever felt on one of these workouts and by far the best execution as well. Pacing was right on and I felt friggen good. John M. came and helped with bottles and that went well also, John is a hell of a good guy. Pretty much went as well as it could have. Good stuff. Time to taper. Onward to Rotterdam.

Sunday 1st:

3hrs @ 5:30miles…april fools, hahaha, boy I’m funny. Actually just an easy 70. Felt good.

Week; 115miles/10runs. Good week, easing into the taper. Two really solid workouts. Keep it rolling man. Two Weeks!

Training April 2nd-8th

Monday April 2nd:

70min chill recovery run, felt pretty good.

Tuesday April 3rd:

am: 35easy,

pm: 68easy, This training log is going to get very boring here for the next little bit.

Wed April 4th:

am: 30min shake out

pm: Workout, 2000m-5:58, (400jog) 1600-4:45, (400m jog) 1200-3:28, (400m jog) 800-2:16, little workout, felt good, wanted to go faster but just chilled and relaxed. Good stuff.

Thursday April 5th:

am: 35min easy.

pm: 69min, felt good.

Friday April 6th:

80 just chill, legs felt great. Watched 3 Indiana Jones movies today, those movies are awesome.

Saturday April 7th:

Workout; 6mile tempo, 29:10. 4miles@19:42, 2miles@9:28. Felt good, last mile got a little difficult. Good stimulus, challenging enough to feel it, but short enough that we’ll recover just fine and be ready to roll next week! 1 week, oh shit!

Sunday April 8th:

80min with Cleve, well actually 79:37, didn’t feel like adding on 23seconds, I figure in the past 8weeks I’ve banked 23seconds somewhere. Anyways. Good run, nice day.

Week: 10runs/93miles, good week, taper is in full effect. Lots of sitting around and such these days. Can’t wait to get over there and race! One week! Onward to Rotterdam.

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