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September 20, 2007

Components of Training

The following components are critical in developing a solid training program:

  • Building aerobic base
  • Developing endurance-speed-strength
  • Developing anaerobic strength and endurance
  • Speed endurance
  • Developing strength thru tempo runs
  • Long runs to increase stamina and running economy
  • Short intervals - lactic acid tolerance workouts
  • Long Intervals - lactic acid tolerance sustain workouts
  • Short recovery - long recovery
  • Race pace workouts
  • Running pace - training at different velocities
  • Periodization - planning for the performance at the right time
  • Racing
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Racing Accomplishments

  • 2002 Nov--Run For Life 10K
  • 2002 Oct--Canadian International Marathon 5K
  • 2002 Sept--Community Power Challenge 5K
  • 2003 Oct--Canadian International Marathon 21.1K
  • 2003 Sept--Longboat Toronto Island 10K
  • 2004 May--Ottawa National Capital Race 21.1K
  • 2004 Oct--Toronto International Marathon 21.1K
  • 2004 Sept--Scotiabank Waterfront Marathon 21.1K
  • 2006 April--London Spring Run Off 10K
  • 2006 Aug--Midsummer's Night Run 15K
  • 2006 Dec--Honolulu Marathon 42.2K
  • 2006 July--5 Peaks Durham Regional Forest 5K
  • 2006 June--Race the Lake 10K
  • 2006 Oct--Vulture Bait Ultra Trail 10K
  • 2006 Sept--Scotiabank Waterfront Marathon 21.1K
  • 2007 March--Around the Bay 30K
  • 2007 April--Harry's Spring Run Off 8K
  • 2007 May--SportingLife 10K
  • 2007 Oct--Toronto International Marathon 21.1K
  • 2008 May--Ottawa National Capital Race 21.1K
  • 2008 Aug--Iroquois Trail Test 32K
  • 2008 Sept--Scotiabank Waterfront Marathon 21.1K
  • 2008 Oct--Run for the Toad 50K
  • 2008 Oct--Toronto Zoo Run 10K