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BIKE: Week of April 27 – May 3, 2020
Join me Online at Zoom where I’ll lead the workout. Also via Zwift. Time: Apr 27, 2020 07:30 PM Winnipeg Join Zoom Meeting https://us02web.zoom.us/j/87801140386 Workout: 5 Minute Warmup RPE 4-7 40-90%FTP 2 Minute Recovery RPE5 60%FTP 5 X 30/30 RPE9 (RPM 95+) FTP 125% – 60 % 2 Minute Recovery RPE5 60%FTP 5 X 30/30 […]
Week of March 23 – March 29, 2020
This week starts the first track specific (though can be run anywhere) workouts. Short and sweet. Keep going everyone. Endorphins guaranteed from this workout. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at 5KM Race Effort 200 Metres at RPE4 Easy Recovery Repeat Above 2 Steps four times 400 Metres at […]
Week of March 2– March 8, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:00 Minutes at 5KM to 10KM Pace RPE7-8 90 Seconds Easy RPE4 Repeat above 2 Steps Six to Seven Times Warmdown: Aim for 10 minutes of easy running […]
Week of Jan 20 – Jan 26, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride at Near Max Effort 1 Minute and 45 Seconds Easy Repeat Above 2 Steps Two Times Then 5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes Easy Repeat above 2 Steps Four Times Warmdown: Aim for 10 minutes […]
Week of November 4 – Nov 10, 2019
Third week of the post race season rebuild. Workout can be run on a treadmill (aim for 6%+ for the incline) or on a small hill. Aim to do workout twice this week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 20-30 Second Hill Climb at Near Max Effort 2:30 Easy Running Between […]
When your dreams feel foggy
We willfully create the illusion that we have no choice because it’s frightening to be free – Seth Godin And, when you want something, all the universe conspires in helping you to achieve it. – Paulo Coelho We all have dreams. We all have passions. I remember a time, about 15 years ago where I […]
How to Thrive on a Treadmill
Hamster wheel, dreadmill, belt to nowhere, whatever you call the treadmill, I’m writing this to help you change your indoor running from a time of survival to a time of thriving. It can be done. I’m a serious runner but live in a place where winter lasts ½ the year. Not only is it cold, […]
Deliberate Practice and Running
I’m a runner, race director, and a run coach. I get to meet a lot of other runners and I’ve never met a runner who doesn’t hope to run faster. It doesn’t matter what your motivation is; health, loosing weight, qualifying for the Boston Marathon, or winning and Olympic medal. We look at the clock, […]