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 76 km. With my final run tomorrow I look to get in 10-12 km to leave me with a total of 85-90 km for the week.
The week got off to a solid start with the first of my 32 km (20 mile) training runs ahead of the marathon. The arrival of 32 km training runs is an important stage in marathon training. On the one hand it means that you are in the midst of your most important mileage in training. I am aiming to complete four of these runs before the marathon. The good thing is that once I get these runs out of the way it will be time to start tapering my mileage in order to get ready for race day.
I followed up Sunday’s run with a couple of solid tempo runs and a series of hill repeats. The tempo runs we’re both 10 km efforts. In terms of hill repeats I managed to get in eight repeats over my lunch hour yesterday. That is probably the most repeats I will be able to fit in over a lunch our. However, given the pitch of the hill it will be a beneficial workout if I can continue to fit them in.
Week ten kicks off with the second of my 32 km runs Saturday morning.
How did your training go this week?
I’ve reached the halfway point of my training for the Toronto Waterfront Marathon. With one run left to go tomorrow my mileage for week eight currently sits at 60 km. With my final run tomorrow I will look to push that to just over 70 which should set me up nicely for my heaviest weeks of training are up next.
Week eight was another solid week of training that kicked off on Sunday with an 18 km run following the men’s Olympic marathon. While I didn’t get in as much mileage as originally planned, I did add 10 km worth of biking and a soccer game to my training in addition to the run.
In terms of my key runs this week, Tuesday and Thursday were the most important days of training this week. Tuesday was a tempo run with 10 km done in 42 minutes. It was just one of those days where my run felt good from the start and I was able to push a steady pace of 4:20-4:30/km.
Yesterday was definitely the toughest day of running. I did something I don’t normally do with two tough workouts in a row. Rain earlier in the week meant that yesterday was the only day I could fit in a hill workout with co-workers.
The first workout yesterday was a series of hill repeats at lunch. I did six repeats of the old ski hill by my office. Incidentally, for the last one we decided to change things up and go up the hill backward – a killer workout for the quads for those of you who have not tried it before.
To finish things off yesterday I did my usual track workout in the evening. Last night’s workout of choice was 800’s. I managed to get in 6 x 800. It was tempting to go for another one at the end but considering the hill repeats I did lunch I thought better of it.
As previously mentioned, I am now at the halfway point of my training. That means my heaviest weeks of training are coming up over the next few weeks. Of course with that comes my four planned 30-32 km training runs, the first of which is scheduled for this Sunday.
How did your training go this week?
One of the things that has changed in my preparation for this marathon is how I have included hill training. In the past my approach to hill training has been to have one run set aside each week for hill repeats for about 6-7 weeks over the first half of my training cycle.
This time the approach has been different. While I did get in a couple of hill repeat workouts early on, for the last several weeks my approach has evolved into going for a run through a hilly neighbourhood on Tuesday evenings.
The run involves doing a few laps through the neighbourhood to get in a handful of uphill runs. This is usually good for a 7.5-8 km run overall so it fits in nicely with my overall weekly mileage goals.
I am not sure how effective this will be in helping me reach my goal but it is certainly less monotonous than doing hill repeats on one hill. With a little over three weeks to go until race day I will likely get in two more of these runs before the Ottawa Marathon.
How do you incorporate hill training into your training?
Another week of my 16 week training program is nearly complete. Week five will come to an end with tomorrow’s run. Although marathon day is still a long way away it is hard to believe I have nearly completed five weeks of training.
This week’s training schedule called for 61 km (38 miles). So far I have completed 42.5 km. A 10-12 km run tomorrow will leave with approximately 52-54 km for the week which is still a good week considering I went skiing Tuesday night instead of getting in a scheduled run.
The highlights of the week this week were my 8.8 km tempo run Wednesday and last night’s series of 2 km repeats at the dome. Tomorrow I plan to end the week with some hill repeats. I am not sure if it will end up making a difference on marathon day but my weekly speed interval sessions at the dome have me feeling more confident about my training.
Week six kicks off Sunday with a 24 km (15 mile) run on the schedule. Week six will also see my first race of the year with the St. Patrick’s Day 10 km race next Saturday. Only 12 more of these recaps to write before marathon day!
In case you missed it, there is still time to enter my book giveaway.
How did your training go this week?
As I have mentioned on here before, I have already registered for the 2012 Ottawa Marathon. It will be my sixth marathon over the last three years and my fourth Ottawa Marathon in a row.
My 16 week training program for the marathon will start tomorrow and as I mentioned the other day I will now be taking the next 16 Fridays to post a recap of the week that went by and to count down to race day. Since the first of those posts will be this upcoming Friday I thought I would use tonight to give a bit of a preview of how I plan to get ready.
As I have done with my past two marathons I’ll be using Bart Yasso’s training plan, although with some modifications along the way. The primary modifications I am planning to make to my training are speed work earlier in my training and more hill repeats. I am also hoping to get in more cross training this time around.
While I have not yet started on hill repeats, I have already started on my plan to get in some speed work earlier in my training. I have already been to the indoor track twice now, once for mile repeats and once for 800’s, and now have a pass to make sure I will be going regularly.
The rest of my training will stay the same with my runs coming either in the morning before I go to work or in the evening on the way home from work. I find that those times fit best into my schedule and I had success with that in my previous marathons.
As for the Ottawa Marathon itself, while the course has not yet been finalized it sounds like there will be some changes to the first half. I’ll be keeping a close eye on that so I can get in a few long runs around the course to get myself used to the new parts of the course.
There’s my first of many posts about the 2012 Ottawa Marathon. I hope you’ll enjoy the rest over the next 16 weeks.
I know my last attempt at writing out a plan for the month did not turn out well but here are my running plans for February and here’s hoping February turns out to be a better month than January was.
I don’t have any races scheduled for this month but as mentioned last night, I will be starting my 16 week training program for the Ottawa Marathon next week. That alone will help me increase my mileage this month.
Once again I be using Bart Yasso’s training program although I will modify it somewhat by adding in some speed work and hill repeats earlier in my training. I am not sure yet how often I will be doing hill repeats but I plan on getting in some speed work once a week at the indoor track I tried out a couple of weeks ago.
My plan calls for 129 miles, or 207 km this month. Since I will also be running regularly this week and my 16 training plan starts next Monday I should be able to get in about 250 km this month.
Also for this month, as I have done for my past two marathons, my Friday posts will be a weekly wrap-up of my training as I count down the 16 weeks to go until the Ottawa Marathon in May.
What are your plans for February?
As mentioned last night hill repeats were on my schedule for tonight. I completed seven hill repeats, at marathon pace, on my way home from work tonight.
I find hill repeats are one of those workouts that are sometimes tough to get excited about but they are a necessary part of marathon training. I am sure I will see the benefits of my hill training on race day.
I completed six of the on the Heron Bridge, pictured below. The bridge used to be part of the Ottawa Marathon course until the recently announced changes to this year’s course. It was the biggest hill along the old marathon course although the fact that it sat close to the 32 km mark made it feel even tougher.
After completing six hill repeats I continued to head toward home and ended up doing my final repeat on a hill closer to home.
In the end I completed a total of 12.2 km in 1:01.