Week 5 of Training for the Scotiabank Ottawa Marathon


After a bit of a recovery week last week it was back to full training this week. In fact, since I felt good Monday I skipped my planned rest day and went for a run every day this week. This allowed me to add 16 km to last week’s total and finish the week with 76 km.

Overall I am pleased with the week I had. All of my runs with the exception of my intervals were done outside despite the fact that it was quite cold again for most of the week.

That said, it wasn’t the cold that had the biggest impact on my running this week. Fresh snow made for slushy and slippery conditions for most of my runs. I tried for my usual tempo run home from work Tuesday night but the slippery conditions forced me to slow down after 8 km and finish the last 2 km of my run at an easy pace. Here is an example of the conditions I ran in this week…


Once again my intervals Thursday night ended up being my best workout of the week. Having completed 5 x 800m last week I added an extra set this week. I managed to complete them in 3:14, 3:07, 3:04, 3:07, 3:02, 3:02. I am not sure why the first one was as slow as it was compared to the others but i am pleased the rest all came in under 3:10.

Unlike last week I did not go to the dome for my long run. Today was actually the warmest day of the week. Unfortunately due to a busy schedule today I had to leave my run for after the kids went to bed. In the end that was not so bad because I had pne of those runs that feels smooth and effortless from the start and I completed 23 km tonight at a quicker than expected pace.

I mentioned last week that I was aiming to hit 300 km for the month. After tonight’s run I have to get in another 74.5 km this week to hit that goal. It will take some work but I think it is definitely still within my range.

How did your week go?

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