Week 7 of Training for the Philadelphia Marathon

This week my plan was to build on my mileage from last week and aim for a 90 km week. I fell short of that target by 1 km but I still consider it to have been a successful week of training. The fact that I managed to fit in 36 km over two runs while away from home was another positive.

Once again this week I decided to pick up the pace and push harder for two of my runs. First up was a 9 km run on Tuesday with the first 8 km being at a tempo pace. My schedule still had me down for an easy run on Tuesday but I feel better about my week of training when I have a couple of fast paced runs. This is the second week in a row that I have run a tempo run on Tuesday and speed work on Thursday and I prefer that routine to an extra easy run.

Thursday was time for my weekly speed work session. This week’s workout involved 1200m repeats. My workout ended up being 3 x 1200m @ 4:02/km followed by an easy 1:00. With my warm up and my cool down added in I ended up with a total of 11 km done.

I mentioned that I managed to fit in a couple of runs this week while being away from home and here is how that went. I ended up with two runs along the shores of Lake Ontario yesterday and today. First up was an early morning 12 km in Cobourg while my family was asleep in our hotel room…

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Next was my long run this morning in Toronto. Fortunately I had a running friend who offered to run with me this morning. I run most of my mileage on my own and it is always nice to have the opportunity to run with someone else. I am not sure how hot it got this morning but it may have been the hottest day of the year so far and it was already pretty warm when we headed out at 8:30. Here is a shot of the Toronto skyline when we turned around to head back into the city…

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Once that was done I got to sit back and relax with a beer while watching the Blue Jays and Orioles game this afternoon…

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How was your week?

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