Week 7 of Training for the Ottawa Marathon

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Building on last week I had another strong week of training this week. with a total of 81 km for the week this was my second straight week above 80 km. I was able to fit in all of my intended runs this week and finished of with my longest run since the Toronto Waterfront Marathon in October.

Tuesday night I completed my usual tempo run. This week my workout of choice consisted of an easy 3.2 km to start with 3 strides followed by 3.2 km @4:42/km, 1.6 km@4.2/km and an easy 3 km for 11 km.

Thursday night I was unable to go to the track for my weekly interval session so I opted to run home from work. My workout ended up being a 3.2 km warm up with 3 strides followed by 5 x 5 minutes @ 4:00/km and 3:00 minutes easy then a 3.5 km cool down for 15 km total.

Other than that my other runs this week were fairly easy efforts to help me recover from those two intense runs. After pushing hard on Tuesday and Thursday I made sure to take it easy with my other runs during the week.

Today I ended off with what might have been my best run of the week. As previously mentioned, it was also my longest run since the Toronto Waterfront Marathon in October. This was the scene as I went for 28 km in spring-like weather this afternoon…

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How did your week go?

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