Category Archives: Training

Becoming a Running Family

I have managed to continue a regular running routine since running a half-marathon here at the end of May. Unfortunately I have not managed to post on here regularly nor have I registered for or run any races since then. I have been busy otherwise and have not had much time to focus on either.

Eventually I will get back into a routine of posting on here more often and I will commit to a fall race (that decision will likely come this week). For now neither has been a big priority. After running a marathon in April and a half in May it has been nice running without without a specific goal or target in mind. 

On the other hand my two oldest daughters (7 and 4) have been busy running races of their own. In May they both ran the Ottawa Race Weekend 2 km with their grandparents..


More recently, On Canada Day the oldest ran a 1 km race while her sister ran a 100m tot trot (it was only 100m despite her insistence that she ran 100 miles). The following weekend both ran a 1 km race..


Now clearly in addition to plotting out a race schedule for myself I have to find more races for my daughters. My oldest already has a 5 km as her next goal. I think that is totally a realistic goal in the near future and can’t wait to see the smile on her face when she finishes her first 5 km. 

In Search of a New Goal

For the first time in a while I currently find myself without a running goal. When I started this blog my goal was to qualify run Boston and I was able to accomplish that this year. Now I am searching for a new goal to focus on and to keep me running with a purpose.

For the time being I only have one race on my calendar for the rest of the year, usual pacing gig at the Army Run half-marathon. Although pacing a specific time poses a challenge I also want to run a fall race at my own pace.

As a result, I am currently contemplating marathon and half-marathon options within a reasonable distance (2-3 hours) from home. Something in October or early November would be ideal in terms of timing since the Army Run is in mid-September.

I don’t really have a preference in terms of the distance. I think the main issue will come down to what I can find for races at either distance during the timeframe I am looking at.

What are your goals for the fall? If you have any recommendations for me feel free to send them along!

Saturday Stories

It’s time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week.

Here are this week’s stories…

A study about the effects of drafting during the Breaking2 Project.

A post for those of you running the Ottawa Marathon tomorrow morning, the largest and best marathon in Canada.

Also about Ottawa Race Weekend, a post about why one of my running friends enjoys Race Weekend.

Training For the Ottawa Race Weekend Half-Marathon

My goal since running the Boston Marathon last month has been to get in consistent mileage so I could run a half-marathon this weekend. After taking nearly a full off following Boston I have managed to get back into a consistent running routine.

In the 4.5 weeks since Boston I have managed to get in my usual 5-6 runs per week. I started out with 40 km in my first full week and topped out at 68 km two weeks ago. Most weeks I was successful in including some sort of tempo workout on Tuesday and a speed workout on Thursday.

While I never expected to be in shape to run a personal best time I do have a previously mentioned time goal, under 1;30, in mind. I’ve managed to come in under 1:30 the last 4 or 5 times I have run a half on my own so it would be nice to keep that streak going.

Despite the fact that ideally I would have liked to get in a bit more mileage overall I still think my goal is realistic based on my long runs and my tempo workouts.

My plan for Sunday is to head out with the 1:30 pace bunny for the the first half. If I am feeling good at the halfway point my goal is to take off ahead on my own to ensure I come in under 1:30.

Good luck to anyone else who is running one of the races here this weekend!

Saturday Stories 


It’s time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week.
Here are this week’s stories…
Regardless what you think about the Breaking2 project you might find some of the funny. 

A study about what makes a running stride efficient. 

What one runner learned by watching others train for a half-marathon. 

Why the Marathon?

After running the Boston Marathon last month I had an opportunity to give some thought to why I enjoy training for and running marathons while I took time off from running to recover.

For me the answer to that question is twofold. The first reason is the challenge involved with training for and running a marathon. The process will push you to the limit both mentally and physically.

It takes a lot of discipline to properly train for a run a marathon. By this I am referring to the need to ensure you are eating the right foods to fuel and recover from your workouts, don’t cheat on your training and get a decent amount of sleep to help you recover from your workouts.

The second reason I enjoy running marathons applies more to out of town races. Believe it or not running a marathon is a great way to see a city. In my case I’ve run through neighbourhoods of large cities that I would never have visited if I had not been running a marathon.

When I think of this the first thing that comes to mind are  neighbourhoods in Boston and Philadelphia I ran through that were filled with families enjoying breakfast or a bbq as they encouraged the runners going by.

Runners who are not from Ottawa also likely have a similar appreciation for the opportuniy to run by the Parliament Buildings and the residences of the Governor General and Prime Minister during the Ottawa Marathon.

For me the biggest reward from training for and running a marathon comes when I cross the finish line . Following 3-4 months of dedicated training involving several hundred miles in multiple pairs of running shoes I get to celebrate. In my case this involves going out for beer and food I would not normally eat ( ie. cheesesteaks in Philadelphia) once I have showered and changed.

Unfortunately the high  from completing a marathon is often followed by a bit of an empty feeling when it is over. I went through this phase after I got home from Boston. Fortunately this time I already have a half-marathon coming up in 3 weeks to help get me over it.

I am not sure when or where my next marathon will be yet.  I just know that I will run another one for the reasons mentioned above.

Ottawa Race Weekend

Now that I have recovered from Boston it is time to get ready for my next race. In one month from today I am scheduled to run the Ottawa Race Weekend half-marathon.

Ottawa Race Weekend is, in my opinion, the best race weekend in Canada with races spread out over 2 days and a variety of distances to appeal to as many runners as possible. It offers the only IAAF Gold Label 10 km race in Canada to go along with a Gold Label marathon.

Runners can also expect great crowd support along the courses. In particular, the final stretch down Queen Elizabeth drive draws large crowds for all of the races.

In my case it has become an event for the whole family to enjoy. My oldest daughters will be running the 2 km with their grandparents on Saturday afternoon again this year and I will be running Sunday morning.

I have participated in it 11 times and will be participating again this year. This year will mark a bit of a change of pace for me as I will be running the half-marathon instead of the marathon as I have done for the past 8 years.

I initially planned to do the marathon but since I was not sure how my long it would take for my legs to recover after Boston I decided to downgrade the the half to be on the safe side. Currently I am slowly ramping my mileage up again to get ready for the half.

In terms of my goals for race weekend while I don’t think I can expect to be in pb (1:26:27) shape for a half 6 weeks after Boston I would still like to come in under 1:30. Barring any setbacks as I ramp up my training over the next few weeks I think that is a realistic goal.

If you are running the marathon this year and are not familiar with the course have a look at this overview and strategy guide I posted a few years ago. There have been a few minor changes to the course since I posted this guide but it could be of interest to you.

Alternatively, you can also follow the Ottawa Marathon social media accounts on Thursday May 4th as Jayme from The Pacing Life runs the course to give runners a full preview. You can watch for that starting at 8:00.

Week 18 of Training for the Boston Marathon

Race day is now only a week away. This will be my last training update before I run the Boston Marathon next Monday. By this time next week I will be recovering from another marathon.

Being two weeks away from race day last week was my first week of tapering for the marathon. Feeling run down and really tired I ended up running less mileage than I have at that point in other training cycles. To make up for it I tried to focus on quality over quantity.

I ended up doing 4 runs for a total of 46.4 km. Of those 4 runs Tuesday’s run was done at my tempo pace, Thursday’s run included strides and last night’s 16 km run was done at my usual goal marathon pace.

Overall I am pleased with how my training has gone. It has not been a text book training cycle but I can look to a few of my long runs for positive signs.

In early march I set out for a 30-32 km on a Sunday night after the kids had gone to bed. Unfortunately my Garmin would not pick up a GPS signal so I ended up leaving with a plan to run based on overall time and a rough idea of my mileage in my head based on my knowledge of running routes around the city. What I ended up with was a 32 km run with 30 km done at close to my goal marathon pace followed by an easy 2 km to finish.

A couple weeks later I planned to complete another 32 km run after my kids were in bed. Unfortunately my Garmin would not turn on at all on this occasion. In a rush I plotted out a 10 km out and back route from my house that I would do 3 times before adding additional mileage in my neighbourhood to the last lap. It might not have been the most exciting run but I got it done.

Finally, last night my plan was to do a 16 km run. Since I had done  less mileage than planned up until that point, I decided to do my run at my goal marathon pace. I also decided to plan my route to include as many hills as possible to simulate the rolling nature of the Boston course as best I could.

What does this all mean for next Monday? The best answer is that I am not sure and I am ok with that. It may come as a surprise to some who know me but I decided long ago not to set a goal time for Boston. I am just planning to run based on how I feel next Monday.

That said, I am still competitive and I have no intention of going there to run a 4.5 hour marathon. I have done some research and have come up with a plan, or more like a series of key messages for myself since I work in communications.

I did not set a time goal for two reasons. The first is that I worked hard to qualify for Boston so I did not want to go through this training cycle stressing myself out about whether I thought I was ready to run a specific time.

The second reason is that I have 3 kids, including a soon to be 10 month old. That has meant adjusting my training at times either because my wife needed a break or I felt like rest was more important than adding more mileage to my training cycles. Don’t get me wrong I am not complaining here. I would not trade my family situation. At the end of the day I am fortunate to still be in shape to run another marathon.

So that is it for my training. I will get in a few more easy runs this week before I head south of the border at the end of the week but those will just be maintenance runs. The only run left that matters now is the one I will do next Monday.

Week 17 of Training for the Boston Marathon

Race day is now 15 days away. This week was the start of my taper for the marathon. At this point I am more worried about getting sick or injured than I am about the rest of my training.

The biggest news this week was that my passport for the marathon arrived in the mail..

In terms of training I finished with 74 km for the week. That involved my usual routine of easy runs mixed in with a tempo run on Tuesday and speed work on Thursday.

Tuesday’s tempo run was a 10 km run with 7 km done at my tempo pace. Thursday’s speed work involved a run along the same route with a series of strides mixed in.

This morning I did my last run over 20 km before the marathon. I ended up doing a 22 km run. Next Sunday I will probably aim for 15-16 km for my longest run.

The best part about this week is it finally seems like winter is coming to an end. This morning was a perfect spring morning for a long run. If the weather in Boston on race day is anything like that it will be a good day to run a marathon.

How was your week?