Monday, December 7, 2009

Weekly Summary Nov 30 - Dec 6

11/30/2009 — 12/6/2009 88.4 km 8:05:00

Real solid week of training - really happy how it all went. I was a little tired starting off the week with the B2B last weekend, so the schedule got adjusted, just the days, not the workouts. This meant a tough end to the week. Wednesday's tire run felt great - really feel I am getting the hang of the pulling. Friday was my first ever of the dreaded Tempo Hill runs on the treadmill. Sunday was the crowning glory of the week with a excellent run on the Gatineau Trails with my buddy Eric. We started in the little town of Chelsea at the beginning of the main trail, trail #1, running to McKinstry Cabin - The 18.5km trip out took just over 1:50, and the deal was that we would take it easier on the return - Ha, never with Eric. 1:43 return trip.

So for Sunday's long run I decided to start playing around with my nutrition. I know for longer races I will not be able to survive on gels, and I learnt in Utah last year how important early and constant nutrition was. I don't plan on making that mistake again.

I had order a couple of pounds of Chia seeds from Superseeds and they arrived last week, just in time. So plan was to consume 1 serving and hour or so before the run, and another serving during my nutrition breaks. Added to that was a flask of Soya Milk (idea I got from Scott Jurek's Blog), PB Cups (Sara's idea), and good old PB and Jam.

The Chia Gel was made from 15g of seeds combined with 1/2 cup of Pomegranate juice & 1/2 cup of water. How did it go? Well I have to say pretty darn well. Over a 3.5hr, 37km trail run all I consumed was the 2nd serving of Chia Gel, two BP cups (Eric had one), 1/3 BP Sandwich (gave some to Eric again), 250ml of soya milk and 500ml of eload - and I never bonked. Interesting. I am not going to go off touting the Chia seed as a miracle product, but I am happy with it's performance so far. More testing to come.

So this week is a step back and will see volume and intensity both decrease. Good time to get Christmas chores done and go on a much needed date with Kimber. Oh! and there is snow and colder temperatures in the forecast.


Kimberley said...

Damn you are strong as a bull my love! You never cease to amaze me. Congratulations on a huge week and coming off it feeling so good. Well done!
Can't wait for our date and for pj day on the 26th. xoxoxo

Derrick said...

Yes...strong like bull! Very impressive end to a great block!

....But couldn't you have taken the full day off today like I suggested? ;)

JD said...

Great job. Sounds like you're doing great!

_Eric_ said...

We did take it easy on the way back, it was all downhill...

Good long run

Derrick said...

I saw David's log...don't think it was ALL downhill. Rumour has it you were pushing the pace;)