Tag Archives: 20 mile run

Week 10 of Training for the Toronto Waterfront Marathon

Week nine of my training for the Toronto Waterfront Marathon. With one run left to go tomorrow my mileage for week nine currently sits at 86 km. Tomorrow’s plan is to get in 14 km to give me my first 100 km week in this training cycle.

Once again this week was a solid week of training. The week kicked off with the second of my 32 km (20 mile) training runs. Dividing it by getting in 18 km on my own at a quicker pace followed by the remaining 14 km with the Chariot at a slower pace seemed to make the run go by quicker.

In terms of more intense workouts, I did manage to get in a tempo run on Tuesday. However, it was a shorter effort in terms of mileage since I ran at lunch and only had time for 7 km. I think one of my goals next week will be to try and get in a marathon pace effort over 12-15 km.

Last week I managed to fit in hill repeats but did not make it out to the track for intervals. This week was the opposite. I made it out to the track for intervals last night, 8 x 800 being the workout of choice. However, I was not able to fit in hill repeats. Maybe next week I will be able to fit in both once again.

Week 11 kicks off Sunday morning with the third of my scheduled 32 km runs.

How did your training go this week?

August Mileage

Without setting to do so at the start, this month. Is turning out to be one of by biggest months of training in terms of mileage. With one day left in the month I have completed 368 km so far this month.

Currently my biggest month of training was 414 km two years ago, also in August. That was also the last time I trained for an October marathon. This time around the mileage is the result of 32 km (20 mile) runs the past two Sundays and the fact that week I have increased my mileage and am headed toward a 100 km week.

In both of these cases I did not set out to beat any personal records I think it was just a combination of me being able to get in most of my planned runs for those months and the fact that they included my longest training runs.

In terms of my current training plans, I can only hope that the extra mileage benefits me on race day in October.

Do you head into each month with a goal for overall mileage or do you just worry about your next run?

32 Km Training Run

Yesterday was the first of my planned 32km, 20 mile, training runs before October’s Toronto Waterfront Marathon. I generally try to fit in four of these runs while I train for a marathon. My plan is to get in the second one this upcoming Sunday. I will then cut back my distance for a week before I get in the final two.

These runs are one of the most important workouts in marathon training. Not only do they get you used to running for 2.5-3 hours, they also provide a good opportunity to test nutrition and hydration strategies for race day. It is probably the best opportunity for you to test what might work, allowing you to come up with a plan to tackle race day.

Obviously, due to the distance involved, these workouts present a challenge. The biggest challenge being the time it takes to complete the run. For example, yesterday’s run took me 2:53 to complete.

In order to minimize the impact of my longer runs on the day I try to plan them for early in the morning. Yesterday I was out the door at 5:30 in order to gets started while everyone at home was sleeping. After completing 11.5 km I returned home to pick up my daughter so I could bring her along for the rest of my run and let my wife go back to sleep.

Sometimes weekends are so busy that it is difficult to fit in all of the mileage at once. As a result, I have on occasion had to divide the 32 km run into two shorter separate runs. I am not sure how effective this strategy is overall but it did not seem to affect my training for my last two marathons.

Week 14 of Training for the Ottawa Marathon

Week 14 of training for the Ottawa Marathon is nearly complete. My final run in week 14 will be a 12 km run which will get me to my target of 100 km for this week. It is hard to believe that there are now only two weeks until race day.

As mentioned last night, this week saw a few milestones on the schedule. The first was my final 32 km (20 mile) run that kicked off the week. That run involved my longest mileage with my daughter in her Chariot. You can read about it here.

The second milestone for the week was to have been a final speed interval workout last night. However, due to the condition of the track as a result of rain this week the run turned into a marathon pace run. Given all the work I did at the indoor track over the winter I was not too disappointed to miss the final track session before race day.

The final milestone of the week will come at the end of tomorrow’s run when I hit 100 km (62 miles) for the week. In order to help hit this target yesterday and today became two run days with short easy runs from work at lunch followed by longer evening runs.

With that out of the way now it is time to start tapering to help me get ready for race day. My key workouts are complete now the goal will be to make sure I don’t do anything unecessary before then.

How did your training go this week?

Long Run Turned into a History lesson

Today was my last scheduled 32 km (20 mile) run before the Ottawa Marathon which is in three weeks from today. My plan for this morning was to head out and get in some mileage before my daughter woke-up and then to loop back home and pick up her up when I received the call saying she was awake.

I managed to get in 7.5 km before it was time to pick-up my daughter and her Chariot. After the brief delay we were quickly underway again. for the rest of my run. Many of my long runs pushing the Chariot turn into unplanned adventures as I look for things to entertain my daughter.

Today’s run turned into a bit of a history lesson as we headed downtown and took a stroll around the Parliament buildings and ended up stopping to look at some of the statues of former Prime Ministers along the way.

The history lesson continued after we left Parliament Hill first with a stop to see the statue of Canadian jazz legend Oscar Peterson then to top it all off having a fly over us as part of a ceremony to remember the Battle of the Atlantic.

With that, the final of my four planned 32 km runs before the Ottawa Marathon was complete. As I did last week, I enjoyed a craft beer. Like last week, this one was also from the Muskoka Brewery. Today’s choice was their Cream Ale. This one is an English style ale with a bit of hoppiness but not too bitter. This is one I would definitely try again.


Combining a Long Run and a Race

Today was the third of the three races I signed up for to help me get ready for the Ottawa Marathon. Since I still I still had two 32 km runs (20 mile) to do before the marathon my plan for today was to get up early and get in some extra mileage before the race and then run the race at my intended marathon pace.

My morning started out around 6:30 when I headed out the door for a planned 20-21 km run. I did this run at a fairly easy pace. Fortunately I live close to the start line so before heading to the start line to pickup my chip I stopped at home to change my shirt, change my shoes for my race flats and grab my bib.

This morning’s race was the Ottawa Physio Race 10 km, a race I have done three times now. As planned I line-up for the start of the race having already completed 21 km at an easy pace. As mentioned, the plan for the race was to stick to my intended marathon pace (4:30). I felt good running at this pace despite the fact I had already run 21 km.

I crossed the finish line in 44:11 (4:26 pace) which is exactly what I was looking for today. Next up is the Ottawa Marathon in 33 days. I think the three tune-up races have been a useful test of my fitness ahead of the marathon and they have certainly provided me with an extra boost of confidence. Now I just have to wait for race day and hope that everything comes together.

Here are the details on this morning’s run…

Week 8 of Training for the Ottawa Marathon

With just one run left week eight of training for the Ottawa Marathon is nearly complete. I’ll end the week with a 14 km run tomorrow to give me 80 km for the week. So far this will be my biggest week of training although that will soon change with my 32 km (20 mile) training runs coming up soon.

The week got off to a good start with a 28 km (17 mile run). As is usually the case I managed to get out the door and get my run started while everyone was still asleep at home. I do find it tough at times to get myself out the door on the weekend but it is the best way to fit in such a long run without disrupting a full day.

Following my long run my two intense workouts this week were a series of hills Tuesday night and a 10 km marathon pace run last night. Both runs felt strong and left me feeling confident about my training so far.

Now that I am over the halfway point in my training the tough part comes with the previously mentioned 32 km training runs and 90-100 km weeks coming up over the next few weeks.

Week nine kicks off with my first 32 km training run Sunday morning. With week eight out of the way I know have approximately 507 km (314 miles) left to go before race day in  May.

How did your training go this week?

Thoughts 13 Days Before Race Day

As I mentioned yesterday, the Philadelphia Marathon is now less than two weeks away. I am now tapering before race day. This week I will be cutting back my mileage again as I will only complete approximately 39 miles, 62 km.

This will be my fifth marathon over the past three years. I feel that I have learned something from each one that I have tried to incorporate into my training in order to help me improve on my results in the marathon.

Today was the first of my two planned rest days this week. After all the mileage I have put in over the past few weeks it feels weird to be taking an extra off but at this point my key workouts that will lead me through race day are out of the way and the key now will be to make sure my legs are well rested for race day.

Thinking back on this training cycle I would say that things have gone mainly to plan. While I did have to cut my final 20 mile run short last week I had some strong speed workouts that left me feeling more confident this time around.

I also completed three strong 20 mile efforts. Once again, most of my long runs on Sundays were completed while pushing my two year old in her Chariot. I am not sure what impact that has on my running but I imagine it has to help strengthen my legs.

Now that all that mileage and hard work is out of the way I’ll try and enjoy the taper and reflect on what I have accomplished over the past few months.

Aborted Long Run

Today was scheduled to be my final 20 mile, 32 km, run before the Philadelphia Marathon in three weeks from today. My plan was to get up at the crack of dawn and start my run while everyone at home was still sleeping.

Unfortunately my plan did not turn out exactly as planned. I managed to get up early but the fact that I woke up with heartburn meant I would not be able to head out for my run right away.

I waited for nearly an hour before I headed out to get my run started. After an hour I decided to head back home to take a bit of a break because I was still not 100%. I ended up deciding to stay home since it was not worth pushing if I still did not feel well. Instead of a 20 mile run I ended up with 8 miles, 12.5 km.

This left me with the dilemma of whether I should try and make up the mileage over two runs tomorrow or whether I should just drop the miles I did not get in today. After soliciting some advice on Twitter I came to the conclusion that it was best just to drop the miles and continue with my week as planned.

On the one hand it is disappointing to not finish a long run but at the same time it just was not worth the risk of making things worse only three weeks before race day. I am still confident in the training I put in during this training cycle. I completed three solid 20 mile runs over the last couple of months time and I am also just coming off a 100 km week that was preceded my a 90+ km week.

I will continue my training as scheduled over the remaining three weeks and feel confident that will leave me ready for race day.

Week 13 of Training for the Philadelphia Marathon

Week 13 of my 16 week training program for the Philadelphia Marathon will be complete after tomorrow’s run. This week’s plan called for 55 miles, 88 kilometers. With one run remaining I currently have completed 86.2 km this week.

I mentioned earlier in the week that I was hoping for 100 km this week to give me a bit more mileage before I start to taper and I am hoping hitting 100 km this week will give me a boost on race day.

Week 13 was another strong week of training. On Wednesday I completed what could turn out to be one of my most important runs of this training cycle, speedwork involving 10 Yasso 800’s. I completed the 10 800’s in an average time of 3:05.

The rest of the week involved a 25 km run on Sunday followed by some 10-12 km easy runs. In order to put myself in a position to hit 100 km for the week I ended up going for two runs today for a total of 26 km. I plan to end week 12 with a 14 km run tomorrow which will leave me a total of 100 km for the week.

Week 14 kicks off with the last of my 20 mile, 32 km, training runs on Sunday.

With four weeks of training left I now have approximately 226 km, 139 miles, to go before I hit the streets of Philadelphia in November. Now I have to head to bed so I can get up in the morning to complete my 14 km run.

How did your training go this week?