Hey everyone. Hope everyone had a good time watching the Olympics. Personally, I got everything that I wanted to see, the Usain Bolt triple triple, the Mo Farah double double, and King David Rudisha defending his crown. I'm a fan of dominance, I don't really get too fired up watching upsets so that explains my choices.. Plus I made some money off of them too so there's that.
As for me, after a very relaxing two weeks off, I've geared back up and started running again. If you read my last post you'll know that I'm extremely coachless at the moment and accepting any helpful advice. Well someone actually emailed me to offer some words of wisdom. His name is Thomas, he is currently sporting an impressive 800m PB of 1:52 and training in Guelph. He basically just gave me a general idea of what the Speed River guys do throughout the fall so it gave me some good direction for the next little while. Apparently a new distance coach has been hired at York, but for whatever reason we haven't been told who they are so obviously I haven't been in contact with him/her and it doesn't sound like we'll be finding out until September.. Therefore, still winging it.
My first week back I ran a whopping 31km. That week was basically just to remember how to run. I trotted along and each run averaged just under 4:40/km and it still felt brutal. Legs felt heavy, calfs felt tight, and it felt like I was sweating gravy. I have a tendency to get pretty out of shape pretty quickly so no surprise there. Towards the end of that first week I started to feel better so I made the call to make a big jump in the second week up to 50km. This week felt much better and I was able to run my usual pace comfortably which is a little faster than 4:30/km. Since then I've been religiously following the classic 10% rule increasing my mileage by 10% each week with 55km the next week and this week I plan on doing around 60km. Once again, don't have a coach so excuse me for lacking creativity. I don't have set days where I do strides but I typically do them 3-4 times per week. I wanted to get on these early because I was pretty disappointed with my speed development last season so I don't want to go several months in a row just slogging along with mileage and aerobic workouts.
I've also been focusing more in the weight room. In high school I was a sprinter and played football so I lived in the weight room, but last season I was pretty inconsistent and eventually, towards the end of the season, it got to the point where I knew if I went in for another lifting session I'd be too sore to recover for a race that weekend. This resulted in being out of the weight room for over a month and this definitely played a role in my lack of speed in the later stages of the season. The first few sessions back this month were rough and I was sore for about 10 days straight, but things are headed in the right direction. Still using weight that I would've laughed at back in the good ol' days (3 sets of 10 on the bench press with 135 pounds and 3 sets of 10 squats with 175 pounds for example) but I think I'm finding a good balance because I want to get stronger and more explosive but I obviously can't be gaining weight. As great as it would be to bench press 300 pounds and have arms as thick as logs, running fast is a higher priority right now so I'm alright with being skinny for now.
Until I'm back at school the plan is to keep increasing mileage and strength while remembering things like mobility and recovery.. Might even throw in a short tempo next week to spice things up. After that hopefully I'll have a coach so I can really start getting after it.
Until next time folks,
Filthy Fouz out.