Speed Work

Post race crepes

So I raced a 3000m tonight in Oordegem, Belgium. The result wasn't a PB like I expected but in terms of what I needed 7:58 did the trick, especially the way I ran it.

Judging from the start list didn't appear to be that deep or overly fast up front. There were a couple pace makers going at 7:50 pace. I thought it'd be a good chance to turn off the brain, stick my nose in there and see how that pace felt. The race turned out to be MUCH stronger then I expected.

I found myself battling for position upfront from the get go wanting to be close to the pacers. My splits for the mile went something like 61,64,63,61, so I was told for I can't remember looking at any splits until 2k. By the time I reached a mile the three front runners were pulling away handily with me trying in vain to get back onto their heels. By the time I finally realize they were running REALLY fast and never coming back to me a significant amount of lactic snuck it's way into my legs. Oh and I was in no mans land for good measure.

The last kilometer was NOT FUN! Guys flew by like I was standing still. In the end though I was working on a slim margin for error with big mileage and an awesome 40min(total) tempo session Wednesday still in my legs. I'll take with me the memory of being aggressive and the benefit of a good speed work session.

Feeling like I'm in 10000m PB shape and can't wait for Aug 17th, Beijing here I come!!!

3000m Oordegem
1 Kipropchepkok Vincent KEN 7:42.76
2 Rotich Lucas KEN 7:44.07
3 Biwott YUSUF KEN 7:46.15
4 Tasama Faisa Dame* RFCL 7:51.58
5 Van Hoof Willem ROBA 7:53.13
6 Iwamizu Yoshitaka JAP 7:55.90
7 Bruce Ben USA 7:56.86
8 Bollen Frank ATLA 7:57.42
9 Gillis Eric CAN 7:58.91
10 Boorsma Kyle CAN 7:59.7

Good Advice

For some time now I envisioned running a big PB in Huesden. I brought down my mileage from 100mins/day to 80 the past 10 days or so and mentally dialed in to July 20^th. With the way it panned out, me feeling great in the race but not in the proper section, my thoughts quickly turned to changing up the plan and racing again (3000m) in three days. This would mean putting off a 2h long run and change the dynamics of what these races are supposed to accomplish, which is to keep me sharp for a 10000m Aug 17^th.

With some prudent guidance from Dave we made, what I feel is the best decision, which is to stick to the plan. I have faith in the training scheme that Dave laid out and strongly believe it’ll get me to where I want to be in time for Beijing. I had my best long run of the year Monday and am looking forward to a long tempo session Wednesday. The 3000m is still ago this weekend as in the original plan. With basing my PB to be a little soft I’ll still be shooting for a new one but just not as fast had I raced Brasschaat three days after Heusden, the mini peak is over.

Huesden 5000m

Oh Heusden why can't we just get along.. Where do I start... well first off Reid is right. I knew getting in to the B section was not a slam dunk. I was rollin the dice on getting in with my 10000m SB, no luck on that one! For the fourth straight year my name was absent from the elusive B section entries when released the night before. There was still hope tho, as in two of the three previous years I was able to get in the day of and both times ran a PB. Per usual I show up 8 hours prior to race time hoping for one last bit of magic. On this occasion tho... it was not to be, C section or nothing.

As for the race I felt awesome. Heard on the line one pacer was going 2k at 65 pace and then another would take over to 3k. Hearing this, my spirits were lifted. They didn't end up hitting those splits as we were 4 sec slow at 2k but I thought I'd give the benefit of the doubt to the second pacer and let him get us back on track. One 66 sec lap later I had enough and took the lead. I was able to get the pace going a bit. Splitting 3k in 8:14 I knew I had my work cut out for me to PB, so I set to work. Ended up just missing it by a tenth, 13:36.88 oh and got passed on the home stretch, didn't hear him coming. I should have done a patented T.Milne shoulder check to see if anyone was back there.

So ya in the end I was really happy with how good it felt tonight. My plan, if I were to have gotten in the faster section was sub 13:30. I'm now confident it would have happened. Wish I could have had the chance to lay it all out there in the B but that's life, and on I go. I'll take from this experience the confidence I didn't pack it in and went out there and raced well.

1		746	KACK OSKAR		SWE	13:36.21
2		733	GILLIS ERIC		CAN	13:36.88
3		713	BUTTER MICHEL		NED	13:37.60
4		759	MAKABE TSUYOSHI		JPN	13:40.04
5		790	TAKAI KAZUHARSU		JPN	13:40.10
6		754	LAURET MARTIN		NED	13:42.24
7		743	IWAI YUUKI		JPN	13:46.14
8		354	YAMADA HIROYUKI		JPN	13:48.71
9		546	BRUCE BEN		USA	13:48.77
10		708	BOLDON BLAKE		USA	13:50.18

Video of the race http://track.flocasts.org/videos/coverage/view_video/234056/70283

10000m Aug 17!!!

The wait is over, I’m going to Beijing! Thanks for the kind words of encouragement folks, nice to hear from you all. It’s a great honor to be added to the names already selected to compete in Athletics for Canada, thank you AC! And a big thanks goes out to the Speed River family, what a team! I’m lucky to have such great support from all of you, Emily and I couldn’t thank you enough!

I’m in Belgium now preparing for a 5000m this Sunday in Heusden. I feel ready to run well and have been sticking to my original training scheme Dave a I laid out some months back. Onward and upwards I go...

Wait and See....Move On......

As most of you know I was not selected to compete in Beijing. Dave (coach) and I believe we had a good case for appeal so that's what we did, thanks guys for the hard work! We are satisfied with the process AC has in place and will except both possible outcomes.

The next few days will be tough and am looking forward to moving on either way. If the decision is not in my favor please don't feel sorry for me but wish me good luck in Europe and beyond.

Thanks for the amazing support everyone!