Tag Archives: 200m repeats

Week 10 of Training for the Philadelphia Marathon


Last week I started building up my mileage again after taking a recovery week the week before. I managed to finish with a total of just 70 km for the week which is about what I was aiming for before I build up to a few weeks of 90-100 km weekly mileage.

Since I was coming off the Army Run when I paced the 1:35 half-marathon group I stuck to easy paced runs last week with the exception of speed work on Thursday.

The best part about the week is that the weather was perfect for each of my runs. This was the scene on Wednesday as I ran home along the Rideau Canal…

Great evening for a run home from work. 10 km done #running #Run613 #ottawa #marathontraining

A post shared by Patrick Girard (@pat42.2) on

I followed that up with speed work involving 200m repeats the following evening. My workout involved a 3 km warm up followed by 4 x 200m hard / 200m easy, 10:00 @ 4:35/km, 1:30 at a very easy pace followed by another round of 200 m repeats.

I ended the week by taking my two year old for a run in the Chariot yesterday. We ended up completing 20 km and stopped to see the horses of the RCMP Musical Ride…

With week 10 out of the way there are now 8 weeks to go before the Philadelphia Marathon. In terms of my training that means a few more 30-35 km runs to go and 5 more weeks of heavy mileage.

How was your week?

Week 6 of Training for the Philadelphia Marathon

After a 70 km week last week my plan for this week was to add to that total and hit 80 km for the week. I managed to reach that target with my long run this morning. That mileage put me over 300 km this month, my biggest total since April. Now my new goal will be to get up to 90 km for next week. 

My schedule this past week was different than usual since most of my runs were done at night because I had the week off work. Normally I would prefer early morning or late afternoon runs following work but running at night after the kids had gone to bed worked out best this week. Running at night wasn’t that bad though…

In terms of workouts this week I ended  doing a tempo run Tuesday and a speed workout Thursday. My schedule called for an easy run Tuesday but I felt good once I got going so I decided to push the pace and ended up with 12 km done at a tempo pace. 

My speed workout on Thursday involved 200m repeats. I ended up doing a 3.2 km warm up followed by 4 x 200m hard, 200m easy, 10:00 @ slightly slower than my marathon pace followed by another 4 x 200m hard, 200m easy. That was good enough for a total of 13 km.

This morning I headed out early to do my long run. On the schedule for today was a 22 km run. Along the way I ran by TD Place stadium where I would be headed later in the day for some CFL football action..

How was your week?