Coming off my biggest week of training my plan for week 13 was a similar one in that I was aiming to surpass 100 km for the week once again. My schedule of runs for the week was very similar to what I did in week 12. I ended up with 106 km done in week 13.
Once again longer tempo and speed workouts on Tuesday and Thursday were key in helping me fit in my scheduled mileage for the week. On Tuesday evening I ended up running for 1 hour at my tempo pace following an easy warm up. My total mileage was 19 km.
Thursday night’s speed workout was a tougher one, in part because it rained most of the time I was running. This time my workout involved 200m repeats. After an easy warm up I completed 6 x 200m/200m easy, 3.2 km @ 4:51/km, another 6 sets of 200m repeats and ended with an easy cool down for a total of 21 km done.
Yesterday I took my 2 year old out with me in the Chariot for my long run. We ended up doing 31 km…
Week 14 will follow a similar pattern before I start to drop my mileage with race day only just over a month away now. That means I will do one more 30 km run this weekend.
How was your week?
Today’s run was scheduled to be 25 km (15 miles). Other than a strong headwind I ran into during the second half of my run I could not have asked for a better day for a run.
During my long run last week I made a point of trying some of the new portions of this year’s marathon course.
This morning I packed up my daughter in her Chariot and made a point of heading toward the start of the course and including the first 5 km of the course that I did not do last week.
My run this morning took me past the start and followed the marathon course until the point where it crosses back to the Ottawa side of the Ottawa River.
As I mentioned last week, the new portions of the course head through several neighbourhoods which were not included in the previous course – Chinatown, Little Italy, Hintonburg, Westboro – which should add more excitement in terms of crowd support. The other change is that the first half of the course is less hilly than the previous version.
In the end I completed 25 km in 2:12 which ended up being one of my longest runs with my daughter in her Chariot. I think my current record is 26 km.
Since the marathon is less than one month away next week’s long run of 32 km (20 miles) will be my last run over 25 km before the marathon.