October 29th - November 4th

I am goin to use a different, easier way to post my training, a PDF of my training program with my comments on the side.

Wednesday, October 17th

We ran in the arboretum today for some uphill striding intervals. Our coach led us through a really good warmup that loosened me right up. We did seven, three minute intervals at Z3 with the first 2 minutes striding and the last minute lunging. After that we ran back to campus and did a general strength workout.

Z1 = 30min
Z3 = 7x3min
Strength = 15min
Sleep = 8.5hrs

Tuesday, October 16th

Todays workout was just strength in the gym. I did a pretty basic general strength workout:

Bench-press: 100lbs 4 sets of 10 reps
Ski specific lunges: 15lbs dumbbells 2 sets of 12 reps (lifting weights over head after each lunge)
Airplane squats: 25lbs dumbbells 2 sets each leg 20 reps
Regular lunges: 25lbs dumbbells 2 sets 15 reps each leg
General core workout: 15 min

After working out I went of a 30 min Z1/Z2 run.

Monday, October 15th

Today is a recovery day from the trail run on sunday. It was a 50 minute run at Z1 with a set of sprints halfway through to clean out our legs from the race. We did 3, 10 second sprints with 2 minutes in between them. I felt good, I was not a sore as some of my team mates. I think I can attribute that to the warm up and cool down I did. After the run we did the gryphon ab routine.

Z1 = 50-60 min
Abs = 15 min
Sleep = 14hrs

New Shoes!!

I picked up these little slices of heaven at the brooks outlet store after the trail run on sunday.

Mono-Nordic Trail Run, Sunday, October 14th

The first test of our teams training was today at Orangeville's local nordic centre. We headed out at 7:30 in the damn morning from the athletic centre just across a parking lot from my res. I still didn't have my running shoes which I left at home on thanksgiving and I had to borrow some that were 2.5 sizes to big. I warmed up with Ben and Colin for about 30 mins and then did some stretches and sprinty things (not sure what they are called). The race went well because I dropped Shaun (the other freshman on the team) pretty early in the race. I placed 10th with a time of 24:40 for a course that is said to be 5.5km but supposedly its almost 6km. I am happy with my result.

warm up
Z1 = 20
Z2/3 = 10
race
Z4/5 = 24:40
cool down
Z1 = 15
last night's sleep
3hrs (shitty)

Saturday, October 13th

Today I was on my own in the gym doing my core routine, I felt strong and worked hard at it. Goddamn this stuff is painful but it will be worth when race time comes around; I'll have stronger polling and have a sexy stomach. For the training plan I had to do a 30-40 min Zone-1 workout so I decided to head down to the pool. I am a really shitty swimmer but it got the job done and it loosened up my muscles and joints nicely for the Mono-Nordic Trail Run tomorrow.