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Jack Cook ~ CRAZY TRAINING REGIME 2009

CRAZY TRAINING REGIME 2010

Training ~ July 27th to August 2nd

M AM 10km @ Pace 1
T AM 15km with 8 x 3min @ Pace 3
W PM 10km @ Pace 1
T PM 15km with 4 x 10min @ Pace 2
F PM 10km @ Pace 1
S AM Death Race ~ Pulled out after leg 3 with disc problems
S PM Walk

If you have read the Death Race results or we chatted post race, you already know that my race did not end well. In spite of that, I was very encouraged with the progress in my back strength. At the top of leg 2, I was confident I was on track to break my course record and was feeling great, the best I have felt, and having a blast without the nagging back pain that I usually feel while running. Upon descending back into town my back was just not strong enough to handle the pounding and I had to walk the full length of leg 3, hoping upon hope that my disc would stop being a pain in the ass, but in the end the disc won the battle and Shauna picked me up and we headed back to town.

While pulling out was not the goal, I am very pleased that the back is getting stronger and with time I am very confident I will be back to full strength by spring. I am excited to see what full strength is, as I have had this problem since taking up sports as a teenager. I am always researching training techniques, nutrition and back solutions. My training and nutrition are working very well for me. This year coming up will be the year of "Back Strong".

As the season winds down and this years goal races have been completed the focus now is on recovery and giving the body time to recover. While the temptation is to put the feet up and take a complete break from running, in my opinion it is better to continue with Pace 1 runs to rebuild the body and maintain all the fitness gains I have made though the summer so that I am not starting from scratch six, eight weeks down the road when I look to get started on the 2010 Training Regime.

With the Back Strong 2010 Program, I am going to make a few adjustments and focus on the marathon for 2009 with only one Ultra Marathon per year. I have found by doing so many ultra marathons my body, i.e. my back is breaking down more frequently and I need to be more selective in the races I choose to do, this way I can run one ultra well instead of 5 ultras moderately well.

Congratulations to all Death Racers, you did a truely amazing job!

Training ~ July 20th to 26th

M AM 10km @ Pace 1
T AM 15km with 5 x 3min @ Pace 3 with 10 x 30sec hill ~ Birthday Relay
W PM 10km @ Pace 1
T PM 15km with 4 x 10min @ Pace 2
F PM 10km @ Pace 1
S AM 15km with 10 x Snow Valley Hill @ Pace 3
S PM 10km Pace 1

Good week of training, focusing on quality training with ample rest between sessions with acupuncture treatments with Dr Son on Monday, Wednesday and Saturday. This week will a return to double sessions running to and from the shop to prepare for the epic nature of the Death Race. Go Death Racer!

Training ~ July 13th to 19th

M AM Rest Day
T AM Rest Day
W PM 15km with 10 x 2min @ Pace 2
T PM 15km with 4 x 10min @ Pace 2
F PM Rest day
S AM 15km with 2 x 15min @ Pace 2 + 4 x 2min @ Pace 3
S PM 20km with 4 X 20min @ 15%

Looking back over the past piece of training we saw some pretty huge training loads with regular weeks of 150miles or more with loads of intensity, bare foot running and core strength with the goal of running my best at the world road 100km. When I came up short, pulling out early in the event, I felt I still had a strong race in me if I could just get things sorted out with my back so after returning home I made the decision to return to europe to try my hand at the world trail challenge. Feeling strong for the opening 30km I felt I had made the right decision and was on my way to a break though result. But after the long, steep downhill section, with very uneven footing my back shut down completely and almost instantly leaving me once again waiting on the side of the trail at around 38km, waiting for my back to release with no success.

I have been back home for a week very excited to start the next phase. I am looking at three main objectives;

allowing the back to heal and repair itself
running local marathons
completing in the Elk Beaver 100km in May, and aiming to break 7hrs

with the following changes;

no more long journeys to europe for races

If I had the Lance Armstrong budget, I would travel with my chiro / acupuncturist / massage therapist and we would be good, but that is not an option, so instead of continuing to do the same thing and continue breaking down I am going to focus on what is working and build on that. If I am at home, I can train hard, visit my therapists and race hard.

In terms of repairing the back I working with a Doctor of Chinese Medicine, Herbalist and Acupuncturist, Dr Son Duong, who has some unique ideas and is very optimistic he can return me to full strength. I personally think this man is brilliant and is worth the visit if you are suffering with any sort of sports injury.

There will a three prong approach to increase healing;

change in nutrition - salomon, chicken, shrimp, sprouts, berries and cherries. For the chicken, it is more the cartilage than the meat that is important as well as combining that with the cherries. In the case of the shrimp, it is more about eating the whole shrimp to gain the nutrients from the shell than the actual meat itself, and lastly it is important to combine the salomon with the berries.
acupuncture - This is Dr Son's department, all I can say there is allot of needles.
herbs and spices - cinnamon powder, ginger, chili powder, devil's claw, saffron flower, sea salt, limes and maple syrup. Each of these are for various things, including a secret formula heat rub and sports drink.

I will be taking a break from the spark training to help in the healing process, but look forward to getting back in a few months when my back is ready.

So there we have it, a new plan, and hopefully you will no longer have to listen to me whine about my back, just get ,er fixed already:-)

Get ,er done!

Training ~ July 6th to 12th

M AM 5km Pace 1
T AM 5km Pace 1
W AM Travel
T AM 5km Pace 1
F AM 5km Pace 1
S AM 5km Pace 1
S AM World Trail Championships ~ Pulled out at 38km with disc problems

Unfortunately, no go, back could not handle steep descents. The body feels great and is ready to go but the back cannot not handle the pressure being put upon it. Hopefully I turn this thing around before the Death Race, I will certainly do everything I can think of but with only three weeks to go it might be cutting it close.

Training ~ June 29th to July 5th

M AM Spark + 5km PM 10km Pace 1
T AM Spark + 5km PM 15km with 8 x 5min @ Pace 2
W AM Spark + 5km PM 10km Pace 1
T AM Spark + 5km PM 15km with 4 x 10min @ Pace 2
F AM Travel to Crossnest Pass
S AM Sinister 7 ~ pulled out after 85km to save the legs for next weeks race
S AM 5km Pace 1

Total 160km / 100miles

This was a hard week of training with a full week of spark training but I am already showing signs of increased back strength. With my last minute decision to go the the World Trail Championships in France this coming weekend I wanted to get in as much strength training as I could.

I was very excited with how I felt at Sinister 7, my back strength was great with no signs of weakness. Now with the World Championships only seven days away, I didn't want to bury myself, but I did want a hard effort to test my back. Training races are a great way to test how things are progressing as you can never duplicate race conditions in training no matter how hard you try.

So why attend the trail championships on such short notice, the thought is after six attempts at the road ultra world champs with no success, maybe I am better suited to trail, I certainly enjoy trail more. So this is an experiment to see if I have a profile better suited to trail.

This of course is not what I would consider ideal preparation for a goal event, and that is why I refer to it as an experiment, if things go well, I will put more focus into this event for next year, and make the switch to trail from road ultras, making the World Trail Championships my big focus each summer.

I will post some more info on the world trail championships in the next day or so, I will be flying out on Wednesday. Here's hoping my better, is better at trail:-)

Congratulations to everyone who took part in this years Sinister 7 event and a big thank you to Brian, Andrew and all the wonderful race volunteers, a truly wonderful event, I look forward to next year already.

Training ~ June 22nd to 28th

M AM 10km Pace 1 (Walk)
T AM 10km Pace 1 (Walk) + Travel
W AM 10km Pace 1
T AM Spark Training PM 15km with 4 x 10min @ Pace 2
F AM Spark Training PM 10km Pace 1
S AM 15km with 3 x 15min @ Pace 2
S AM 25km Pace 1

Total 95km / 60 miles

After a long flight home on Tuesday and a visit to my chiro I was back running on Wednesday, albeit slowly and with some tenderness, it was nice to be back into the routine.

I have added a new component to my program, Spark Training, to increase core strength and conditioning. Spark Training is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains, Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The program was developed to enhance an individual’s competency at all physical tasks. Athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. The idea being, by training on many planes, I can strengthen my back to handle the pounding of running long distances.

I am planning to add Spark Training to my current program on Monday, Wednesday and Friday in the morning with a short run afterwards for recovery. I will evaluate progress each month and see if this is having a positive effective on my running and my ability to handle the rigors of running the 100km distance. Fingers crossed, I would hate to have all those cool nike videos go to waste:-)

PS I still believe in finding my better:-)

Training ~ June 15th to 21st ~ Final week of Taper Phase ~ World Championships

M AM 10km Pace 1 with 2 x 5min @ Pace 2 + Travel
T AM 5km Pace 1 + Travel
W AM 5km Pace 1 with 2 x 5min @ Pace 2
T AM 5km Pace 1 with 2 x 5min @ Pace 2
F AM World 100km Championships ~ Completed 60km
S AM 10km Pace 0
S AM 10km Pace 0

Total 105km / 65 miles

Pace 0 = Slow shuffle:-)

Returning home I have had had a few days to ponder the outcome and have decided that this will be my last trip to the World Championships unless I can find a treatment for my spondylolisthesis that will allow me to train and race in proportion to the effort put forth. The reason for the back spasms is always different but ultimately the result is the same, I am forced to run slower and slower, to the point walking becomes uncomfortable. These past few days strolling though the streets of Brussels have been a shuffle as the bulging disc continues.

While it is quite disappointing to come up short with back issues for the fifth consecutive year this is not a head held low post, it is however, a realization that I cannot continue to train this hard just to be stopped in my tracks due to an uncontrollable variable. Simply put I cannot continue to put in this much effort and have it come down to back spasms or a bulging disc.

Even in races where I have been able to competed and post a solid result, I have been at some point in the event forced to slow down due to my back tightening up. Even in my three Death Race wins there have been sections where I have been forced to walk and wait for the spasming to die down before returning to running. The difference with the Death Race seems that it is trail and not road so the spasming does not seem to get as bad.

This year, as far as I can tell, what set my back off was a overly aggressive physio adjustment that I received in Torhout. With Spondylolisthesis you can irritate the disc space causing bulging with a treatment that is too aggressive. I was stiff from the flight leading up to the race so instead of ignoring the stiffness and hoping for the best I went for an adjustment explaining my condition but unfortunately it seems my body did not respond as hoped.

In the event itself, I was running with the leaders as planned, running comfortably, having not started too fast, sitting in the top ten just following the leaders, not pushing the pace. I could tell however that this was not going to be as easy as I thought, as my back was not stiffening but rather becoming tender which signifies in my case, something more serious than just back spasms, the tenderness cues me that I am having disc issues and once this happens there is not much I can do and it is only a matter of time. At the height of my frustration, I had not started too hard, was not tired, I just could not run and at the very end when I pulled out of the race, I could not walk. The really disappointing part is not the lack of result but the inability to see just how fit I was and how I responded to the training I had done leading up to this event.

I am registered in Sinister 7 in two weeks and the Death Race in six weeks and in that time hopefully my back will settle and I can continue to do these events. At this point I am undecided. I can say given the choice if I had to stop running for sixth months to achieve compete function of my low back I would, but I am not sure if that treatment exists. What I can say for certain is that I no longer wish to continue down this path where I train hard and hope my back will hold out. The idea of finding a cure and resuming training in six or eight months with complete function appeals to me, but finding that treatment is a tricky one. I retired from skiing years ago having tapped out with the realization there was no fix, and after some time thought running might be better suited, but it seems I have come to the same place.

So it is, back to square one, finding a way to work around having Spondylolisthesis while pushing the limits in training and racing. Ultimately it may come down to the fact, I will need to tailor back my aspirations and run within my limitations.

Failing that, we are going to have a jolly good time, and it will not be "copious amounts recovery runs"

And yes in the end we, my camp as they became known, Shauna, Maryann, Patrick and Paul had a jolly good time touring though the Belgium countryside, chocolate, beer, coffee and copious amounts of cheese were consumed, coining the phrase, "Europegate"

Having Shauna, Maryann, Patrick and Paul with me on this trip and their support was something to cherish, I am not going to lie, I was in a bad place shortly after dropping out of the race and having their support, put my disappointment in perspective and the laughter soon resumed.

As I continue on this journey, the goals have not changed, but it is time to take a step back and get to the route of my weakness and build back up. If I can find a way to run unrestricted I will be back at next years World Championships pushing the pace, but if that does not happen and I cannot find a way, I will be just as happy running the trails here at home taking the good days with the bad, tailoring back my goals.

Final Thoughts ~ June 14th

Here we are with 5 days to go before toeing the line, where I look to run with the leaders and stay with the leaders. I have had mixed success at this event as this will be my sixth trip to the worlds. The first two years I felt I was not prepared enough to compete, the next two, suffered from back and hip issues and last year I felt prepared and ready but had some issues with traffic congestion on course. This year I am going back in even better shape, very excited to test how the training has gone.

Looking back there has been allot of long hours training, getting up early to run to the shop and then turning around after work and running home. That and all the long 50km and 60km runs on each and every Monday. Though all this there was allot of miles run barefoot to improve running mechanics, hip strength, foot strength and move away from the more tradition weight training that I had done in the past.

It certainly takes a team of individuals to make all the hard training possible, starting with my wife Shauna, supporting every step of the way, the shop staff for their unending support and the shop marathon club for coming out and doing so many workouts and sending so many encouraging emails, without each of you the journey would not have been what it was.

Let's do this thing!

Training ~ June 8th to 14th ~ 2nd week of Taper Phase

M AM 10km Pace 1 PM 10km Pace 1
T AM 10km Pace 1 PM 15km with 8 x 5min @ Pace 2
W AM 10km Pace 1 PM 10km Pace 1
T AM 10km Pace 1 PM 15km with 4 x 10min @ Pace 2
F AM 10km Pace 1 PM 10km Pace 1
S AM 5km Pace 1
S AM 5km Pace 1 with 2 x 5min @ Pace 2

Total 130km / 80miles

Not too much of a change from last week on paper but the pace of each workout was more relaxed with a slight reduction in pace for both pace 1 and pace 2 workouts. I wanted to keep my regular training pattern right up to Saturday when I started to dramatically reduce volume while maintaining intensity.

Tapering produces a dramatic improvement in performance and the effect is greatest if there is a rapid reduction in training volume in the first few days of the taper and if training during the remaining of the taper is at Pace 2 for ultra runners. I am of the belief that ultra runners do not need a high intensity taper like that of a 10km or Marathon runner where you would focus more on Pace 3 type workouts.

Pre Race out at Blackfoot - Photo by Ricky Masik

Race start out at Blackfoot - Photo by Ricky Masik

50km Ultramarathon Winners - Photo by Ricky Masik

Training ~ June 1st to 7th ~ 1st week of Taper Phase

M AM 10km Pace 1 PM 10km Pace 1
T AM 10km Pace 1 PM 15km with 8 x 5min @ Pace 3
W AM 10km Pace 1 PM 10km Pace 1
T AM Off m Pace 1 PM 15km with 4 x 10min @ Pace 2
F AM 10km Pace 1 PM 10km Pace 1
S AM 15km with 3 x 15min @ Pace 2 PM 10km Pace 1
S AM 20km Pace 1

Total 145km / 90miles

With 11 days to go the training is complete, there is not much more I can do now to improve my fitness any further, but what can be done is copious amounts recovery runs to keep the body primed and ready to go and hopefully, my better is better than their better.

Just to be clear, I am just kidding, but it is a great video:-)

In other late breaking news, I will now be joined by most of the Fast Trax staff, Paul, Patrick, Maryann and of course Shauna. They seem to think I am going to rock this and do not want to miss it. My apologies to Lorris, Will and Barbara who will be left to man the shop in our absence.

Failing that, we are going to have a jolly good time, and it will not be "copious amounts recovery runs" :-)

Training ~ May 26th to 31st ~ 6th week of Time Trial Phase

M AM 20km Pace 1
T PM 15km with 8 x 5min @ Pace 3
W AM 15km Pace 1
T AM 15km Pace 1 PM 15km with 4 x 10min @ Pace 2
F AM 10km Pace 1
S AM 60km with 50km National Championships ~ 1st place in 3:43 ~ New Course Record
S AM 10km Pace 1 ~ To be completed:-)

Total 145km / 90miles

Had a great run out at Blackfoot, ran the 1st lap at goal 100km race pace, in 1:45 and then eased off the pace for the second lap and ran 1:58. With only 19 days to go before my goal event, I didn't want to push too hard. It was quite encouraging to be able to run goal pace over such hilly terrain on trail as this will carry over well when I run the flat roads of Belgium.

After three weekends of hard 50km runs it will be nice to ease off the training and start tapering for Belgium. The big focus now will be easy recovery runs, race pace intervals, dropping another 4lbs to reach my ideal race weight and working on getting though the feed zones at the World Championships with feed zone specific training. The key, keep your eye on the water bottle or pig skin in this case:-)

Note: This video is allot funnier if you have read my blog from last years world championship:-)

Thank you to Gary, Emma and all the volunteers for putting on such a wonderful event!

Training ~ May 18th to 25th ~ 5th week of Time Trial Phase

M AM 20km Pace 1
T PM 15km with 8 x 5min @ Pace 3
W PM 10km Pace 1
T AM 10km Pace 1 PM 15km with 4 x 10min @ Pace 2
F AM 10km Pace 1 PM 10km @ Pace 1
S AM 15km with 3 x 15min @ Pace 2 PM 10km Pace 1
S AM 50km Pace 1 - Completed 50km in Nike Free's, great specific strength!

Total 165km / 100miles

Good week of training, completed two 25km laps out at Blackfoot on Sunday. This weekend is the Blackfoot Ultra, the last long effort, and final week of the Time Trial Phase before moving into the final Peaking Phase.

Peaking Phase (3 weeks)

After Blackfoot, I should hopefully be in top my form, and all that will be left will be too put on the finishing touches. The schedule will stay the same format, with pace 2 workouts alternating with pace 1 workouts, but the difference will be I will be training once per day, instead of twice. The last 3 days before the race will be very easy pace 1 workouts.

Next up, Blackfoot Ultra, Tally Ho!

Training ~ May 11th to 17th ~ 4th week of Time Trial Phase

M AM 15km Pace 1
T AM 15km Pace 1 PM 15km with 8 x 5min @ Pace 3
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km Pace 1 PM 15km with 4 x 10min @ Pace 2
F AM 15km Pace 1
S AM 15km Pace 1
S AM 50km with Red Deer Marathon in 2:43 and change(1st place) PM 5km Pace 1
M AM 20km Pace 1

Total 200km / 125miles

Good week, good effort in Red Deer, felt strong the full distance. Below I have outlined the race plan;

Pre Race
- Dinner - Salomon, veges and salad with water
- Evening core activation
- Pancake breakfast
- Morning run + core activation
- Warm up run + core activation
Race Nutrition
- Water
- Coconut water @ 10km(300ml) & 22km(300ml)
- Fruit based gel @ 32km
Post Run
- Barefoot running warm down
- Hot shower + cold bath
- Evening run

Training ~ May 5th to 10th ~ 3rd week of Time Trial Phase

M AM 30km @ Pace 1
T AM 15KM @ Pace 1 PM 35km with 8 x 5min @ Pace 2
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km @ Pace 1 PM 35km with 4 x 10min @ Pace 2
F AM 15km Pace 1 PM 10km Pace 1
S AM 15km with 3 x 15min @ Pace 2
S AM 30km @ Pace 1

Total 230km / 140miles

Tough week, the Tuesday and Thursday workouts did their job to build leg strength. I thought I would do a little faster on Sunday but did not have the mustard so to speak.

Training ~ April 27th to May 4th ~ 2nd week of Time Trial Phase

M AM 40km @ Pace 1
T AM 15KM @ Pace 1 PM 15km with 8 x 5min @ Pace 2
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km @ Pace 1 PM 35km with 4 x 10min @ Pace 2
F AM 15km Pace 1
S AM 30km Pace 1
S AM 20km Pace 1

Total 215km / 135miles

Good week, building mileage back up slightly for the big drop, I quite like the new workout where I do the intervals at the shop and then run home 20km afterwards, building some great strength. More of those planned for next week.

Have made a adjustment to meal timing to reduce body weight, so far so good.

Training ~ April 20th to 26th ~ 1st week of Time Trial Phase

M AM 40km @ Pace 1
T PM 15km with 8 x 5min @ Pace 2
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km @ Pace 1 PM 35km with 4 x 10min @ Pace 2
F AM 15km Pace 1
S AM 15km with 2 x 20min @ Pace 2 PM Core activation
S AM 30km with Police 1/2 marathon in 1:18 (1st place) ~ hilly course, mixture of road and trail

Total 195km / 120miles

Good week of training with plenty of quality and mileage. Thursday's workout was a treat, running to the shop in the morning, completing the shop workout and running home after the workout.

This weekends time trial went much better than last weeks, where "simple Jack" made a brief return to action. This week, I did a core activation workout Saturday night and Sunday morning before leaving for the race with the same short 10min warm up and I was running smooth and pain free. It is pretty sweet to be cruising down the road, Lydiard would be proud!

Some thoughts on Time Trial Phase

At this point I have a huge aerobic base and I have developed lactic acid tolerance and speed, but I am still not able to race close to my best and have not tried to at this point. The reason is simply that in races, they don’t give you a 2 minute recovery every ten minutes during the race, it would be sweet if they did though. What you need now is what Lydiard calls Coordination Training. In this phase you coordinate or bring together your aerobic and anaerobic training. You do this by what Lydiard calls developmental racing or time trials if there are no races available. The races/time trials are not to be run all out and instead should be run at about 90% effort and you should not sprint at the finish. It is important to remember that these are not real races as far as you are concerned, it is part of your training and restraint must be used or you will peak too soon. The big race, and the races following the big race are the real races when you will be going all out. The developmental races/time trails should be over race distances shorter, longer and at your target race distance. The bulk of them will be at shorter distances to get you accustomed to the fast pace that you will have to handle in the big race.

Time Trials to be used to prepare for the World 100km Championships

St Albert 10miler
Policeman's 1/2 marathon
Red Deer Marathon
Blackfoot 50km - National 50km Championships

After the time trial phase is the three week taper phase, and with any luck I will be down to my ideal race weight of 165lbs, but after sausage gate this might be difficult. I like light beer, I really do:-)

Training ~ April 13th to 19th

M AM 40km @ Pace 1
T AM 15km @ Pace 1 PM 15km with 8 x 5min @ Pace 2
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km @ Pace 1 PM 15km with 4 x 10min @ Pace 2
F AM 15km Pace 1
S AM 15km with 3 x 15min @ Pace 2
S AM St Albert 10miler PM 10km @ Pace 1

Total 160km / 100miles

Good week of training but had some problems with my back for the St Albert 10miler, may try this coming weekends policeman's 1/2 marathon to get another try at a hard effort.

Disappointing to have the back problems flare up again, but learn and move on.

Training ~ April 6th to April 12th

M AM 40km @ Pace 1
T AM 15km @ Pace 1 PM 15km with 8 x 5min @ Pace 3
W AM 15km Pace 1 PM 15km Pace 1
T AM Travel to Florida, long travel day!
F AM 15km Pace 1 PM 10km Pace 1
S AM 10km with 4 x 15min @ Pace 2 PM 10km Pace 1
S AM 10km @ Pace 1 PM 10km @ Pace 1

Total 165km / 100miles

Training ~ March 30th to April 5th

M AM 10km @ Pace 1 PM 15km @ Pace 1
T AM 10km @ Pace 1 PM 15km with 4 x 5min @ Pace 3
W AM 10km Pace 1 PM 15km @ Pace 1
T AM 10km Pace 1 PM 15km with 4 x 5min @ Pace 3
F AM 10km Pace 1 PM 15km @ Pace 1
S AM 10km @ Pace 1 PM 15km with 4 x 5min @ Pace 3
S AM 15km @ Pace 1 PM Travel home

Total 165km / 100miles

Two good weeks of training, focusing more on quality then on quantity so that I could get back to the beach. I love vacations or as I like to call them, "training camps". There was allot of running on the beach with my five fingers and completed all my intervals on pavement in my Nike Free's.

Training ~ March 30th

M AM 40km @ Pace 1 ~ Recovery run from Beat the Boogie Loppet

Beat the Boogie yesterday was a very strong aerobic effort so today was a recovery run, unfortunately for an ultra runner a recovery run is 40km, well not really but if you run easy enough with good form the body can handle the mileage and the longer the workout the better the aerobic benefit. This one I did on the treadmill with my new Biom's, very similar to running barefoot.
I almost forgot to mention, I was named to the National 100km Team this past weekend to attend this years World Championships in Torhout, Belgium. Let's see if I can get this one right, "sixth time the charm" as Shauna likes to say. See is also found of saying "go death racer" each time I complain about going down stairs to get her a glass of water:-)

Training ~ March 23rd to 29th

M AM 40km Pace 1
T PM 20km with 8 x 5min @ Pace 3
W AM 15km Pace 1 PM 20km Pace 1
T AM 15km Pace 1 PM 20km with 4 x 10min @ Pace 2
F AM 15km Pace 1
S AM 15km with 4 x 15min @ Pace 2
S AM 40km Pace 1 t PM 10km Run in Biom's

Total 210km / 130miles

Another good week of training, increasing the speed of my long workouts from Pace 1 to Pace 2 and short intervals on Tuesday's from Pace 2 to Pace 3, all other workouts remain the same.

Some thoughts on Goal Setting and Pacing

When we set goals and make detailed plans we get direction, focus and motivation towards a given event. But we also lock ourselves into a set path trying to control or predict actions and scenarios in the future. One of the hardest things I know of is to step down from the plan and take rest at the right time. Following the plan is easy even if it is hard, but stepping down and listening to the body is probably one of the hardest decisions, because it feels like you are risking your dreams and goals. If you look objectively at the moment when you are tired, there is no doubt the right thing to do is rest.

Also, when completing workouts you can be locked into the idea you need to run a certain pace and push to achieve that pace even though you are feeling tired. The greatest thing you can do as an athlete is too set aside all the high tech gadgetry and simply run by feel and allow your body to adapt naturally.

Training ~ March 16th to 22nd

M AM 50km Pace 1
T AM 15km Pace 1 PM 20km with 8 x 5min @ Pace 3
W AM 15km Pace 1 PM 20km Pace 1
T AM 15km Pace 1 PM 20km with 4 x 10min @ Pace 3
F AM 15km Pace 1 PM 10km Pace 1
S AM 15km with 4 x 15min @ Pace 2 PM 15km Pace 1
S AM 30km Pace 2

Total 240km / 150miles

Next week, I embark on Phase lll, increasing intensity and decreasing mileage slightly to work lactate tolerance.

Training ~ March 16th

M AM 50km Pace 1

Great run! These crazy mondays are getting allot easier, to the point I feel I could have kept going. Even swept the garage when I got home. This was the first 50km run I negative split, coming home faster on the way home on my out and back course. Also my fat burning system seems to be humming as I did the full 50km on 1200ml of water and 2 tablespoons of honey.

Training ~ March 9th to 15th

M AM 50km Pace 1~ Barefoot on treadmill, mission accomplished
T AM 15km Pace 1 PM 20km Pace 2 with 8 x 5min with 1min recovery
W AM 15km Pace 1 PM 20km Pace 1
T AM 15km Pace 1 PM 15km Pace 2 with 4 x 10min with 1min recovery
F AM 15km Pace 1
S AM 15km Pace 2 with 4 x 15min with 1min recovery PM 10km Pace 1
S AM Rest day, it has been awhile, a person could get used to these:-)

Total 190km / 120miles

Not going to lie, Monday's run was fairly arduous, but I think it will pay huge latter in the year. Two more weeks of phase ll and then I switch over to phase lll where I increase the pace of Tuesday's and Thursday's workouts slightly to pace 3 and increase pace of "Crazy Mondays".

Training ~ March 9th

M AM 50km Pace 1 ~ Barefoot on treadmill

I have wanted to do this workout for awhile now and with the temperatures so cold today, this seemed like the day. The idea, to strengthen feet and legs to withstand the pounding of running 100km's.

Note, it has taken three years to be able to pull this off. Admittedly, we will see tomorrow when I go for the paper if in fact I have pulled this off.

Training ~ March 2nd to 8th

M AM 50km Pace 1
T AM 15km Pace 1 PM 20km Pace 2 with 8 x 5min with 1min recovery
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km Pace 1 PM 20km Pace 2 with 6 x 10min with 1min recovery
F AM 15km Pace 1 PM 15km Pace 1
S AM 15km Pace 1 PM 15km Pace 2 with 4 x 15min with 1min recovery
S AM 30km Pace 1

Total 240km / 150miles

Hit goal mileage this week, sleeping well:-)

Switching from 2min recoveries between intervals to 1min recoveries has been a good update to the program.

Training ~ February 23rd to March 1st

M AM 50km Pace 1
T AM 15km Pace 1 PM 20km Pace 2 with 10 x 5min
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km Pace 1 PM 20km Pace 2 with 6 x 10min
F AM 15km Pace 1
S AM 15km Pace 2 with 3 x 15min
S AM 20km Pace 1

Total 200km / 125miles

Didn't quite make goal mileage, try again next week.

Goal for the next six weeks, phase ends March 29th

M AM 50km Pace 1
T AM 15km Pace 1 PM 20km Pace 2 with 10 x 5min
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km Pace 1 PM 20km Pace 2 with 6 x 10min
F AM 15km Pace 1 PM 15km Pace 1
S AM 15km Pace 2 with 3 x 15min PM 15km Pace 1
S AM 30km Pace 1

Total 240km / 150miles per week of best aerobic training

The goal is to build aerobic base to very high levels. We will see how it goes.

Training ~ February 16th to 22nd

M AM 10km Pace 1, back still sore
T AM 15km Pace 1 PM 18km Pace 2 with 10 x 5min
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km Pace 1 PM 18km Pace 2 with 6 x 10min
F AM 15km Pace 1 PM 15km Pace 1
S AM 15km Pace 2 with 3 x 15min PM 10km Pace 1
S AM 30km Pace 1

Total 190km / 120miles of best aerobic training

Training took abit of a hit this week with the back spasms, reduced training and reduced pace in each workout, but things are returning to normal and things should be back on track.

Training ~ February 9th to 15th

M AM 50km Pace 1
T AM 15km Pace 1 PM 18km Pace 2 with 10 x 5min
W AM 15km Pace 1 PM 15km Pace 1
T AM 15km Pace 1 PM 18km Pace 2 with 6 x 10min
F AM 10km Pace 1
S AM 55km Ski
S AM 10km walk, back too sore to run today.

Total 220km / 140miles

There is plenty of skiing left this season, the conditions are great and there are plenty more loppet's to attend but with the World Championships only 17 weeks away my main focus will be running. Now I just need my back to calm down so I can get back out there.

Good days and and bad days

I completed the 55km Birkie lite today, upon waking up, I tweaked my back getting ready and by the time I was off the lake, ( the 1km mark ) my back seized up and I had to slow down. At that point I skied as fast as my back would allow. For the final 10km my back loosened up and I was able to push hard again.

With my disc issues there are good days and bad days and this was a bad back day but a great ski day. What a perfect day for skiing!

The good news, I was able to help fellow loppet team member, Claire Critchley, as she broke her pole shortly after passing me. With her in the lead and my race progressively getting slower I quickly gave my pole to her so she could keep pace and I skied with one pole for 15ish km's until I reached Islet lake and retrieved my pole as the team wax tech's Patrick and Lorris were able to get Claire two poles of the same length. There seems to be a reason for all little mishaps. It was great to help Claire maintain her lead, great race Claire!

I must admit it was quite funny watching Claire ski off with one 150cm pole and one 160cm pole, in retrospect I should have given her both of my poles, at least they would have been the same size.

So, how does one go from not being able to push from 1km to 45km to being able to push with 10km to go. Well, near as I can tell, when I tweak my back bending with a twist I create a slight bulge in my L5 disc space and I lose all power. In this case with each downhill I stood straight, no tucking for me when my disc is bulging and then I lean to both sides and then to the back to open up disc space and after doing this for 40km's I was able to ease my disc back into position and I recovered my full range of motion, power returned and off I went, full tuck, full double pole and full classic stride.

The interesting thing, when tweaking my back it can be as easy as picking up my socks off the floor, there just needs to be a slight twist with forward lean and bingo, Houston we have a problem.

Training ~ February 2nd to 8th

M AM 50km Pace 1
T AM 18km Pace 1 PM 18km Pace 2 with 10 x 5min
W AM 18km Pace 1 PM 18km Pace 1
T AM 18km Pace 1 PM 18km Pace 2 with 6 x 10min
F AM 15km Pace 1 PM 10km Pace 1 ~ met Shauna part way, date night
S AM 15km Pace 2 with 3 x 15min PM 15km Pace 1
S AM 25km Pace 1 Ski @ SWC ~ Wonderful skiing!

Total 235kms ~ 145miles of best aerobic training

Apparently it is 18km to run to the shop and not 15km, no wonder I was always late for work:-)

Training ~ January 26th to February 1st

M AM 15km Pace 1 PM 15km Pace 1
T AM 18km Pace 1 PM 18km Pace 2 with 10 x 5min
W AM 15km Pace 1 PM 18km Pace 1
T AM 15km Pace 1 PM 15km Pace 1
F AM 15km Pace 1
S AM 35km Becky Scott Loppet
S AM 15km Pace 1 PM 15km Pace 1

Total 210km ~ 125miles of best aerobic training

Great week of training, certainly sluggish with the huge sudden increase in training and still feeling the effects of my cold from last week. Good to be back pushing the training. All the hill training and running in my five fingers helped make this transition allot easier on my body.

Time to get to work ~ After several months of playing around and taking a break from serious training it is time to get back to work. My goals are not going to just come to me, the work must be done. It took a little longer than I thought to get my game face back, but now I am ready. There is just twenty weeks to go before the world championships.

Carbon footprint, this year I am looking at my carbon footprint in my training, parking the van and running to and from the shop each day. It takes between 90min to 120min to run to the shop each way so this will be a good way to get in the mileage I need, while reducing transition time and it is time I buck up and run instead of drive.

Morning runs to work will be pace 1 and my evening runs home will be pace 2 with the following main workouts;

Tue ~ 10 x 5mins with 2min recovery
Thur ~ 8 x 10mins with 2min recovery
Sat ~ 4 x 15mins with 2min recovery

Then on Fast Trax weekend's, Sunday and Monday, I will be doing my long runs where I will aim to do a 5 hour every single Monday with the occasional 8 and ten hour.

Crazy training regime begins. Game on!