Coach Blog: Winter Training January 26-Feb 1

Just grinding out the winter weeks now…Monday we continued with the fartlek progression: 30min of 3min at 10k effort, 2min Marathon effort. At this point in the year I am telling people: just keep showing up. The weather is rough, workouts are harder, goal races are far away…just showing up and getting the minutes in is the best you can do.

Wednesday we were inside, sheltered from the weather, and so we took advantage to run fast. The workout was 1k at 5k pace, 1min rest, 400m at 1500m pace, 3 or 4 sets, 3-4 minutes between sets. This was the first time we’ve run at 5k pace for a longer intervals (mostly 400m up to now), and the group responded nicely. The top guys group were around 3min and the faster ladies around 3:30-35. This isn’t a workout that is predictive or anything, but it is good to see they can roll like that.

Saturday we added about 40min of steady state to a 2h long run. Bread and butter.

We also had a few kids running at a meet in Vaudreuil-Dorion. The Vaudreuil-Dorion Relays is a new meet, mostly for kids, but with some open talent. Here are the results:

Oliver 3rd 2:16
Marie 1st overall 5:17 (that’s her in the photo)
Nassim 2nd in heat 4:31
Henry 3rd in his heat 4:52 PB by 17sec!
Meanwhile, the varsity crew went down to New York City and there were a couple PBs there as well:
Mel 9:57.66 PB
Jarry 8:38 PB
So that’s 12 total PBs in January…on pace to break our goal of 100 for the year!