Week 12 of Training for the Ottawa Marathon


Another week of training is nearly complete. This week was a recovery week after three weeks of more intense training. As a result, I had a couple extra days of rest scheduled. The extra rest came in handy after Sunday’s 30 km with the last 5.5 km being at marathon pace.

Since it was a recovery week the only intense workout I had scheduled was my speed work last night. So far in each four week block of training I have done the first three weeks have been set aside for intervals with the final week being a 3 km test. I was particularly looking forward to this run this week because it meant I got to try out my new racing flats, the New Balance RC1400s I bought last weekend.

Last night was time for my latest 3 km test. After an easy 15 minute warm up it was time for the 3 km test, or 7.5 laps of the 400 m track. My previous best was 11:40 the last time out I had the workout scheduled. My goal was to try and beat that time and I was able to beat it by 10 seconds last night with a time of 11:30.

Today is another day of rest and I will complete the week with an easy 10 km run tomorrow. I am not sure yet what the next four weeks will bring because I have to wait until the weekend to get my next four week block from my coach. Given that race day is now less than two months away it will be my last full four week block of intense training. I will have to start tapering soon after it ends.

How did your week go?

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