Posts by Patrick:

Ottawa Marathon race strategy guide and course outline

May 18th, 2013



A week from tomorrow I will be running my fifth consecutive Ottawa Marathon. For me Race Weekend is an event I have come to look forward to every year. This will be the eighth consecutive year I have participated, starting off with the 5 km race the first year and moving up to the next distance each subsequent year before sticking with the marathon when I got there.

I hadn’t thought of post any kind of race guide or course overview until Kenny a fellow marathoner and blogger over at A whole lot of soles contacted me the other day to ask if I wanted to contribute to one. Since Kenny’s strategy guides for Around the Bay helped me prepare for the race as someone who had never been to Hamilton before I thought it was a great idea.

Since Kenny and I both contributed to this you get the added bonus of two different perspectives. One from an out of towner who runs he course once a year and one from a local who runs parts of the course on a near daily basis.

Without further delay, here is our Ottawa Marathon race strategy guide and course outline…

Course description: The Ottawa Marathon course (see PDF) is a winding tour of Ottawa, constructed from some out and back portions. It takes you through various neighbourhoods where you can see the canal, vantage points of our Parliament buildings. You run into neighbouring Gatineau in Quebec, then on to Sussex Dr. where you will past the Prime Minister’s official residence and the Governor General’s. On to tony New Edinburgh, then back on Sussex. You complete the marathon along the canal, a quasi out-and-back

 

Course elevation: The course is fairly flat for much of the race, with a few inclines and declines. My elevation map shows it a pretty flat with some bumps and rises.

Weather: With a start time of 7 a.m., the race will end for the majority of marathoners between 10:30 a.m. and Noon. I’ve look back at last year’s hour by hour for the marathon, and we went from 15C at 7 a.m. to 22C at noon. In 2011, it went from 16C to 18C with very high humidity. These are beautiful day for walking but it got warm for us at the end. We had cloud cover for about half of the race. The sun beats down and it can get humid.

Easy or hard? The biggest factors that impact runners on race day is the course they run and the weather it’s run in. The course is conducive to good times. I like courses that are flat but with variance — some hills throughout the course help stress other muscles. The weather as I said above is a big factor. Most of us think ideal racing conditions start off as “shivering” and ends at cool. In degrees that’s 6-8C warming to 14C. An Ottawa race starts off at 14-15C is already at the edge of warm, particularly for most of us who have trained through a winter and not yet acclimated to the warmer temps.

Gear: This is pre-summer racing, so I’d advise singlets, shorts and sunscreen with a hat and sunglasses. A throwaway shirt if you don’t like milling about at the start at 12-14C. I highly recommend anyone who runs with water belts do to so. There are water stations but late in the game you will probably want water at call rather than to wait for the next station.
The Race

1K-5K (Start to Rideau Canal)


Pat: This first half km of the course can be crowded so don’t panic if you can’t settle into your intended pace right away. There will be big crowds to watch the start but the crowds will thin out as you make your way on to Colonel By Dr. to run along the Canal. The course follows the Rideau Canal for the first 6-6.5 km. This part of the course is flat. If you weren’t able to settle into your goal pace off during your first km now’s your chance to settle into a groove. Just before 3 km you will cross the Pretoria Bridge for the time during the race, you will also cross this bridge on your way to the finish line.

Kenny: There are more than 4,000 runners in this field and the organizers thankfully do not mix the marathon and the much larger half. They had pace bunnies throughout (I ended up following the 3:40 last year) but I’d recommend following your own flow as any first kilometre of a marathon is chaotic. I really enjoyed the first five. It was cool enough, the sun rising and aside from a big right turn at the start, it was a nice curvy course. Unlike any other marathon I’ve run in Canada, this actually felt like a big-city marathon. I do remember some areas being a little cramped with pace groups (the run/walks v. the continuous) playing some sort of hop scotch.


View Larger Map

5K – 10K (Hintonburg/Westboro)

Pat: Around 6 km you will encounter the first incline of the course. It is not much of a hill but you will notice it because the course has been flat up until this point. From the Canal the course heads to Hintonburg. This area was a new addition to the course two years ago and in my opinion was a great addition. It is one of the better areas of the course for crowd support. Just before 9 km as you make a left turn on to Wellington St and you will appreciate the return of the sounds of music and cheering crowds. This can give you a boost after a quiet run along the Canal. The course continues down Wellington St into Westboro, one of Ottawa’s trendier neighbourhoods.

Kenny:  I don’t have much extra to add to Pat’s description of this course other to say that as an out-of-towner who’d been to Ottawa often (about twice a year) for business, I really appreciated seeing this residential area — also remember great crowd support. In a city with a lack of tall buildings outside the downtown, it had the vibe of a smaller city marathon (which of course it is, since Ottawa is a not a high populated area.)

14K – 20K (Ottawa River Parkway)


Pat: I have a bit of a love hate relationship with this part of the course. Once you get to the Parkway it is scenic but since there isn’t anything around crowd support is minimal at this point. Around 18 km you will hit what might be the biggest incline along the course. Again it is not a very big hill but you will notice it because the course has been pretty flat up until this point.

Kenny: I do like this part of the course because for me, I was starting to get my game face on. 14K in, you really separate into the pace group and I found seeing the runners heading back on the Parkway a great view of how many runners were doing this race. Out/backs are not easy to put in races, they tend to feel like piling on the miles as opposed to letting you tour through the city. From a scenic point of view, it was absolutely gorgeous running toward 18-19K mark, where you see the Parliament buildings in the distance, and pass the War Museum (which I visited a few weeks ago). I think you get reminded here that hey, you’re in the nation’s capital and you’re running one of the premier races in the country.


View Larger Map

20K – 26K (Gatineau, Quebec)


Pat: This isn’t the most scenic part of the course. It is known primarily for a series of rolling hills. You hit the halfway point as you go up the first of those hills. Just before 26 km it is time to head back across the Ottawa River via the Alexandra Bridge. There is a slight incline as you go on to the bridge. Once on the bridge enjoy the view of Parliament Hill, one of the best views in the city.

Kenny: Both my memory and the elevation overview remembers the rolling hills in Gatineau. You pass a series of bridges on the way into Quebec and be prepared to work through the residential and more business part of Gatineau. Looking back, it was a part of the course, I wanted to work hard and get through. Like Pat said, the bridge from Gatineau back to Ottawa is pretty awesome, and if you’re a Canadian, you can’t help but swell with pride seeing your Parliament in the mid-morning.


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26K – 30K (Sussex Dr. Part 1)

Pat: You will run down Sussex Dr. twice during the race. Between 28 km and 29 km you will run by 24 Sussex, home of the Prime Minister, on your left and Rideau Hall, home of the Governor General, on your right. Around 30 km you will enjoy a lengthy downhill section. Let gravity takes its course here and allow yourself to recover a bit.

Kenny: Unlike the White House in DC, the Prime Minister’s residence at 24 Sussex isn’t really an awe inspiring sight — but by this time, you’re already working hard. Do pay attention to your pace — for some reason, my pace bunny decided around this time that he wanted to start banking, and went way faster than planned. I should have slowed down, even with the hilly portions. My view of this area is your dangers are 1) the hills 2) pace creep and 3) the weather. Weather, especially if sunny, can make an impact on how you’re feeling. Take in the water at the stations.


View Larger Map 30K – 36K (New Edinburgh)


Pat: This neighbourhood is fairly quiet until you get between 35-36 km where there is a well supported aid station. The energy here will give you a well needed boost, especially if you are starting to hit the wall. If you are feeling good this is a good point to start thinking of making a strong push to the finish line.

Kenny: I really liked this area as it was residential – a little shade if I recall correctly. It’s a good time to remember to take your final gel/fuel and bear down for the march back home.

36K – 38K (Sussex Dr. Part 2)

Pat: Between 36 and 37 km you’ll turn left back on to Sussex. You will see the slower runners on the other side of the road headed down Sussex for the first time. You will probably also be feeling the heat at this point. Around 37 km there is a final incline as you pass in front of the Pearson Building, the big red/brown brick building that is home to the Department of Foreign Affairs and International Trade.

Kenny: You rejoin the course where you last saw it at 28K mark, so yes, you’re running on similar ground. Use the other side (seeing the other runners) as a boost but don’t let it get you down. The sun can be out in full force so it’s important you do what you need to do to fight through the final kilometres while taking in your water. I’m never a fan of races that end up on quiet stretches like this (for fan support) but most races except for Boston/NYC are like this. I think it was here last year where I let my too-fast pace group leader go ahead of me.

38K – 42.2K 

Pat: If you are hurting you will get one final boost as there will be large crowds lining the rest of the course. If you have not made your final push to the finish line before you reach the Pretoria Bridge for the second time now is the time to do it. You have just over 1 km to go. After following a corner to the left in front of the German Embassy the finish line comes into view.

Kenny: You’re going to rejoin the canal, and it’s nice to see the finish line. Except you’re not going to cross it for awhile. Damned out and backs! Fan support is great here so soak it in, try to keep cool. You’ll be making a turn and then running a tree-lined area to the end. There may be half marathoners still finishing up so to keep that in mind when pacing with other runners.

Thanks to Kenny for the offer to participate in putting this together. Don’t forget to visit his blog while you are at it.

If you have any questions or comments don’t hesitate to leave them on either blog or come find us on Twitter!

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Week 15 of Training for the Ottawa Marathon

May 17th, 2013



My second last week of training is nearly complete. A run tomorrow will see me end the week with 65-70 km. So far I have completed 57 km this week and my plan for tomorrow is for another 10-12 km.

Following 70 km last week this was the second week of my three week taper. Next week will see my overall mileage drop even more as I get ready for race day a week from Sunday.

Despite the fact that I cut back on my mileage once again this week it was another good week of training. The week started off with a 20 km long run with my daughter in her Chariot Sunday morning.

In terms of intensity, I also took it easier this week. Not wanting to push too hard, following my long run Sunday I did get in 10 km tempo run Tuesday. My other runs this week were easier efforts. My plan for tomorrow is to end the week with another tempo run.

So far I have not had much difficulty adjusting to the reduction in mileage last week and this week. after three consecutive weeks of heavy mileage my legs were ready for a break last week and hopefully this three week taper period will leave them feeling well rested.

The biggest adjustment during this taper period has not really been the reduction in mileage and number of runs per week. It has come more in terms of being more careful of how much I have been eating the past two weeks. Coming off a period where I was constantly eating to fuel and recover from my heavy weeks I have managed to cut back on my intake as I cut back on my mileage.

Week 16, my final week of training before race day, starts off with a 15-20 km run Sunday morning. It is almost hard to believe race day is nearly here again but at the same time I am feeling ready and looking forward to seeing how I can do after a strong training cycle.

How was your week?

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StrideBox

May 14th, 2013



Tonight I had something extra to look forward to at the end of my run home from work. Last month after learning about StrideBox on #runchat I decided to join in order to test it out.

For those of you not familiar with StrideBox, for $15 per month or $20 for those of us in Canada, you receive a box of samples. I think this is a great idea and was looking forward to receiving my first box ever since I saw their tweet saying that boxes for May had been mailed.

So what did I get in my first StrideBox? There is a recovery bar, a gel, a packet of protein powder, Sport Beans, Honey Stinger Energy Chews, an energy bar called Bonk Breaker, some blister bands, a water bottle cleaner tablet and a Klitch footwear clip .

Without even having tried any of the products I am pleased with what I received. The nutrition products, most of which I have never tried before, alone will save me a couple of tips to the store and the shoe clip that will allow me to clip my shoes to my backpack is a great idea.

To top it all off, I was sent a bonus box in error so I get to enjoy all of the products twice!

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Saturday Stories

May 11th, 2013



It is time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week. As always, if you came across anything you feel is worthy of mention here feel free to post a link below.

Here are this week’s stories….

Reasons for supporting local farmer’s markets. My daughter and I visit ours every Saturday.

Here are some thoughts on whether it is better to cut a long run short when things don’t feel right.

Could the Ottawa Marathon records be in danger due to a strong elite field this year?

Finally, the latest #runchat takes place on Twitter tomorrow night.

On another note, if you did not see Thursday’s post head here to enter my book giveaway. You could  win a copy of Running on Air by Budd Coates!

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Book Giveaway: Running on Air

May 9th, 2013

On May 26th I will run my fifth Ottawa Marathon. For the past four years I have also raised money for the Ottawa Hospital as part of Ottawa Race Weekend. In conjunction with my efforts to raise money for the Ottawa Hospital I have decided to hold a book giveaway.

This year I’ll be giving away a copy of Running on Air by Budd Coates.  If you haven’t heard of the book, the author presents a new training method involving rhythmic breathing to help you run smarter and stronger. You can read an excerpt of the book here.



To enter the giveaway you can any of the following and leave a comment for each below to indicate you have done so (1 entry per comment).

• Follow me on Twitter, @patruns
• Like The Courage of Lungs on Facebook
• Tweet about the giveaway

As an added bonus, I will provide two entries to anyone who helps me help the Ottawa Hospital by making a donation. Click here for more details. Once again this year the money I raise will be directed to neurology at the Ottawa Hospital. This cause became important to me after my father passed away in 2012 as a result of a stroke.

Please help me help the Ottawa Hospital, and donate generously to this very important cause.

The winner will be chosen on Tuesday May 21.

Good luck!

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Nutrition for Runners: Peanut Butter Recovery Smoothie

May 8th, 2013

I find making smoothies a great way to make a recovery drink with protein following a long run. This past weekend, after my latest 30 km run, I came up with the following smoothie since we did not have any frozen fruit left to use and I had to use other ingredients.

It was easy to make. All I needed was 2 cups of milk, 1/4 cup of peanut butter, 3 tablespoons of honey, 1 scoop of protein powder, a handful of ice cubes and a touch of left over chocolate sauce we had from a fruit tray.

I was quite pleased with the result. It certainly tasted good after a long run.



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Starting the Taper

May 7th, 2013

The heavy mileage part of my training for the Ottawa Marathon has come to an end. I am now in the midst of a three week taper ahead of race day. The hope is that this plan will leave my legs feeling sufficiently rested on race day.

Following three consecutive weeks of 100 km I am looking to drop my mileage back to approximately 70-75 km this week. The biggest that change will bring is that I will be cutting out the multiple run days which were key to helping me achieve the higher mileage.

I also plan to cut back some of my 10 km runs to 8-9 km. This seems like a minor change but it will help me shave another another 5-10 km off of my mileage this week since I generally run 5-6 times every week.

The biggest adjustment for me this week and over the two subsequent weeks will be my diet. When I was running 80-100 km per week I was constantly eating, according to my wife it was like living with a teenager.

Now that I am progressively cutting back on my mileage I will have to pay closer attention to what I am eating. Also, in the week leading up to race day I will have to make sure I am taking in enough carbs.

Do you enjoy the taper period before a marathon? Do you find it to be a difficult adjustment?

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Splitting my Long Run Into Three Seperate Runs

May 5th, 2013

After more thought, I ended up opting for another 30 km run before the Ottawa Marathon because I still had time to fit in another one with race day being three weeks away. Today’s run will definitely be my last 30 km run before he marathon.

Today’s long run was a bit of a new experience for me. The ended up being a combination of three seperate runs. I ran with each of my daughters and then finished off on my own, leaving me with three different run experiences today.

My run started with my oldest daughter in her Chariot. As has been my routine for the past three weeks, once we had breakfast and were ready to go we headed out for a run before she had to head to ballet class. We ended up doing one of my regularly routes close to home getting in 8 km before it was time to take her back home to get ready for her class.

My wife and I switched kids and after installing the infant sling in the Chariot I headed out with my younger daughter. This was her first run with me. Since she is just about six months old now we figured she was big enough to ride in the Chariot. Once I had the infant sling installed and my daughter loaded I was back underway. I chose another route close to home, also good for 8 km.

Two differences stood out for me when comparing the runs with both of my daughters. First, probably an obvious one, was the effort. Obviously it is much easier to push around a six month old than a three-year old.

The second was interaction with my daughters. My runs with my three-year old are very interactive as we keep each other entertained as we go. My first run with my six month old felt different because for obvious reasons there was not any interaction as she either slept or was content to watch the scenery as we went along.

As mentioned, the final part of today’s run was completed on my own. After completing 16 km with my daughters I headed back out and completed 14 km on my own, brining me up to a total of 30 km for the day. The final three km of the run were completed at my intended marathon pace.

Overall, it was a great day of running. I was able to include both of my daughters in my run. I also finished off at my goal race pace and had I had more time I felt like I could have continued on longer even while pushing the pace. Today felt like another positive step toward getting me ready to achieve my goal on race day.

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Saturday Stories

May 4th, 2013



It is time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week. As always, if you came across anything you feel is worthy of mention here feel free to post a link below.

Here are this week’s stories…

Here’s a good reminder not to get too worked up if things don’t go quite as planned the day before a race.

Here is a great story about a runner overcoming challenges to finish the Boston Marathon.

If you are like me and trying to qualify for Boston here are 11 tips for qualifying for the Boston Marathon.

Finally, the next #runchat will take place on Twitter tomorrow night.

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Week 13 of Training for the Ottawa Marathon

May 3rd, 2013



Week 13 is nearly complete. It is almost hard to believe there are only three more full weeks of training left before the Ottawa Marathon. In terms of mileage it was another busy week of training.

Previously I have managed to hit at least 100 km in a week once during a training cycle. This time I have already managed two consecutive 100 km weeks. Last week during my recap I mentioned that I was leaning toward taking it easy this week and making next week my final week of heavy mileage.

After posting that my plan changed and I decided to make this week a final week of heavy mileage followed by a three week taper. With a 12.5 km run tomorrow I will hit the 100 km mark for the third consecutive week. I guess I will see on race day if this extra mileage has paid off but so far it has certainly been a good confidence booster ahead of race day.

in terms of my runs this week, a couple of multiple run days consisting of an easy run at lunch followed by a tempo run on the way home from work. This has been a great routine for me so far. I would not have been able to complete the mileage I have the past three weeks without these multiple run days.

As mentioned, I am planning a three taper starting next week. I am planning to drop my mileage back to approximately 30-35 km next week. After three weeks of heavy mileage I am looking forward to being able to relax a bit although it might feel a little odd not getting in as many runs as I have been these past few weeks.

Week 14 kicks off with a final 30 km run Sunday morning. How was your week?

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