Week 14 of Training for the Scotiabank Ottawa Marathon


Race day is exactly 4 weeks away from today. I closed out the week today with what will be my longest run of this training cycle, 35.3 km, and what will be my busiest week, 112 km.  This week was almost my 3rd consecutive 100 km week. That is a first for me. 

In the process of logging my busiest week in terms of mileage I managed to log a couple of solid faster paced runs this week. The first was a threshold workout on Tuesday. Since I was scheduled to do a VO2 max test Wednesday afternoon I got up early and did my run before work. The workout consisted of a 3.2 km warm up followed by 2 x 3.2 km @ 4:10/km with and easy 2:00 between sets followed by a cool down.

Thursday evening was time for my speed workout. Having done the previously mentioned VO2 max test the day before followed by an easy 12 km that night I was not sure how I would feel for this run. Surprisingly I felt fine and had no trouble completing the workout consisting of a 3.2 km warm up, 6 x 200m with an easy 1:30 between sets, 6.4 km @ 4:20/km, 6 x 200m with an easy 1:30 between sets and ending with a 3 km cool down.

When I headed out for my long run this morning it was overcast and cool, the kind of weather it would be nice to have on race day. My plan was to run for 35-36 km and I ended up with 35.3 done. I felt good once again during the run. It was a good way to end what has been a busy week.

The upcoming week will see me drop my mileage, mainly due to the fact that I am running a 10 km race next Sunday. I plan to use that one as a tempo run. Then I will have one more full week of training before race day. Now I am starting to get to the point where I am conscious about not doing anything unnecessary that might impact race day

How was your week? 

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