Week 9 of Training for the Ottawa Marathon


Another week of training is nearly complete. This week it was back to full training after a week of recovery last week. That meant it was back to intervals and this week hills took the place of my Tuesday runs with accelerations.

As mentioned, hills were back on my schedule this week. It was the first time they were included in this training cycle. On the schedule was three repeats. Since we started getting snow late in the afternoon I had to go to a plan b for a hill as I looked for one that had been plowed. The conditions were still not ideal, it was difficult to get a good pace going up the hill because of the fresh snow. However, I completed the workout and it felt good to re-introduce hill repeats.

Last night it was back to speed intervals at the track. This week my assigned workout involved 500 and 1000 m intervals. This was another new workout for me. I think the workout went well. The real key is that I now have goals for the next two weeks, beating the times I set last night.

This week being the start of a new four week block of training I also started a new strength workout. Once again the exercises are aimed at building strength in my legs, upper body and core.

Tomorrow my plan is to get in my long run. This week I am going for 20 km. tomorrow I plan to change things up a bit in terms of my pace. I am planning to start out with an easy 5 km before picking up the pace over the remaining 15 km.

How did your week go?

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