Tag Archives: hill workout

Week 10 of Training for the Scotiabank Toronto Waterfront Marathon


This week was a return to regular training after a recovery week last week. So far I am on pace for just over 80 km this week with a couple of weekend runs remaining.

As mentioned last week, the recovery week was necessary and will benefit me in the long run. However, I was looking forward getting in some tougher runs this week. By that I mean a tempo run on Tuesday, a hill workout I did at lunch today and a longer run coming up Sunday morning.

The downside to this week, as I wrote last night, was the weather. While the week started off on a promising note Monday..

The weather went downhill from there. The rest of my runs so far this week came in cool, rainy weather like summer had come to an abrupt end.

That said, it did not really impact my running. I had a strong interval session at the track Tuesday night and then a solid hill workout today at lunch..

To end off the week I will be doing an easy 12 km run tomorrow followed by a 28 km run Sunday. That will leave me with an 80 km week.

I will be changing up my long run a bit this time. As previously mentioned, I have been ending my long runs at marathon pace. This week in addition to doing that I will be starting my long run at marathon pace. The plan calls for 6 km at marathon pace followed by an easy 16 km then ending with another 6 km at marathon pace.

How was your week?

Week 19 of Training for the Ottawa Marathon


This week marked the first week of my two week taper ahead of the Ottawa Marathon. Race day is now just over a week away, one week from this Sunday to be exact.

For now I have had more off days this week than days where I have gone for a run. I would prefer to be running more often but I also know that this period will be important in terms of allowing my legs to recover from this training cycle and be ready for race day.

Tuesday morning I got in a quick tempo run that involved 6 x (2 minutes at 4:45/km followed by 2 minutes at 3:45/km). Once again this was a workout that did not look like much on paper given that I was only running for 24 minutes. However, pushing the pace under 4:00/km for 2 minutes 4 times made it a tougher workout than it sounded.

Last night I went for my last hill workout of this training cycle. Like the previous 2 weeks I was once again scheduled to do short hill sprints. Last night’s workout involved 5 x (100 m uphill at 90% followed by an easy 100 m downhill).

I’ll end week 19 with an easy 15 km run tomorrow. Next week will be an even lighter week in terms of mileage and intensity. The more important issue next week will be my diet and making sure I take in enough carbs to give me the fuel needed to run my goal pace.

How was your week?