Week 9 of Training for the Scotiabank Ottawa Marathon


After three consecutive weeks of just over 80 km this week was a bit of a recovery week for me. After today’s long run I ended the week with 67 km. Starting tomorrow my plan for tomorrow is to get back to full training with another big week of training that should be by biggest week of training so far in this training cycle. 

In addition to reducing my mileage this week I also reduced the intensity of most of my runs. Other than my tempo run Wednesday my remaining runs throughout the week were done at an easy pace. Next week I will get back to my usual routine of adding some speed work on Thursday. 

Wednesday’s tempo run was a solid workout. This week’s scheduled workout involved 2.8 km easy followed by 2 x 3.2 km @ 4:10/km and 2:00 easy ending with a 3 km cool down. With my other runs coming at an easier pace it felt good to have an opportunity to push the pace this week.

The weather was also more of a mixed bag this week. After some recent spring like weather the last two days were a reminder that winter is not quite over. Yesterday I ran in wet snow that made for slippery sidewalks while this morning it was -15C and felt like -25 with the windchill when I headed out for 28 km. Hopefully spring weather will be on the way soon!

As mentioned to start this upcoming week should be my biggest week of training so far with a target of 90 km planned. With race weekend about two months away now my biggest weeks of mileage overall are all still ahead of me. My next race, the Run for Reach half-marathon, is just a few weeks away now as well.

How did your week go?

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