Week 10 of Training for the Scotiabank Ottawa Marathon

  

This week my training plan called for my biggest week in terms of mileage so far. After taking a bit of a recovery week last week my goal was to aim for 90 km this week. With this morning’s long run I managed to hit my target for the week. With eight weeks to go until race day it was a nice milestone to hit. I really feel like my training is going well at this point. 

Before I hit my long run this week My two key runs were 15 km threshold and speed workouts done Tuesday and Thursday. My current training plan has me adding more mileage to Tuesday and Thursday runs. I’m used to hitting 10-11 km midweek but 15 km runs at the paces I ran this week were a good confidence boost this week. 

Tuesday morning’s threshold run was an early morning effort with me heading out the door at 5:30 to do 15 km consisting of 6.4 km at 4:17/km, a 5 minute jog, 10 sets of 100 m at 3:34/km and a 30 second jog ending with a cool down. As I wrote in Tuesday’s post the run was a great way to get the day started.

As mentioned, Thursday’s speed workout was another 15 km effort. This time it was a speed workout consisting of an easy 3.2 km warm up, 6 sets of 200m at 3:34/km followed by a 200m jog, 3.2 km at 4:43/km, another 6 sets of 200m at 3:34/km followed by a 200m jog and ending with a cool down.

Even though spring is officially here I had to add layers for both of my weekend runs as the temperature dipped back below freezing. The long term forecast says they will be the last two days below freezing. I am hoping that will be the case so I can get in some runs in warmer temperatures before race weekend. 

This morning my plan called for 24-25 km. Since I was feeling good and I had not yet gone up to 30 km in this cycle I went for a 30 km run. I kept the pace to an easy and steady effort. Even though I did 28 km twice over the past few weeks there is something different about getting to 30 km. it probably makes very little difference physically but mentally I find it gives me an extra boost.

As mentioned it was below freezing when I headed out, cold enough to freeze the tubes on my hydrapak not long after I started. Fortunately it started to warm up after the first hour. This was the scene as I hit the halfway point of my run..

  

How did your week go?

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