May 8, 2019

I put together a short video about the BMO Vancouver Half Marathon where I was 5th overall in 1:07:22. Even though this was around 2 minutes slower than my personal best, I'm happy with a strong effort only 4 weeks after a marathon!

Since the marathon in Rotterdam I hav...

December 4, 2018

People often ask what the "Key Sessions" are before a goal race. Here is a look inside the workout I did 11 days before the Scotiabank Toronto Waterfront Marathon.

  • Warm up: 4..25km

  • 5km Tempo: 15:06

  • 5*1000m (2' rest): 2:58, 2:55, 2:55, 2:54, 2:48

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