I’m late writing my weekly update post again. I was planning on writing this post after my long run on Sunday as usual but had to cut that run short and did not have time to write a post for reasons I will explain later.
My training plan called for 65 km of running last week which is consistent with the mileage I have been doing lately. I ended up with a total of 63 km done for the week. That is comparable to where I was at similar points in previous training cycles. Going ahead I will be looking to consistently add mileage to my weeks so I can hit my mileage targets for the busiest points of my training cycle in April and May.
in terms of last week, I stuck to one run at a higher intensity. With the snow we’ve had recently and the icy sidewalks we have now it is tough to maintain a good pace in some areas so my tempo and speed workouts have been confined to the indoor track. Last week I opted for an 8 km tempo run following a short warm up.
With regards to the long run I mentioned at the start, my plan was for a 24 km run after the kids went to bed. Unfortunately when I got to 17 km I got a message from home saying my youngest needed to go to the hospital to be checked by a doctor. Fortunately by that point I was close to home again and the shortest route home was 2 km done at a very quick pace. The best news was that it turned out to be nothing serious and following a short exam by the doctor we were back n our way home.
Week 5 should end up being a similar week in terms of mileage and workouts. I will look to add more mileage to my schedule next week. That should not be too difficult since my upcoming long runs will be close to 30km alone.
How was your week of training?
My third week of training or the Ottawa Marathon is already complete. This week was intended to be a recovery week and I stuck to the plan. I did miss a scheduled run yesterday but with it being -28C (-18F), or -40 with the windchill, it was probably a good thing I was too busy to get in the run.
Once again this week I had a good interval session at the track Thursday night. This week we opted for a bit of a ladder workout consisting of 400m, 800m, 1200m, 1600m and another 800m to finish. So far I am pleased with my splits at the track. So far I am able to match the paces I was running during my fall training cycle.
Since it was still pretty cold out today I made my second trip to the dome this week this afternoon…
My schedule called for 23-24 km today. I managed 54 laps of the track good enough for 21.6 km. I was pleased with that. I find the first half of long runs at the track to be tough but it is a great to have a backup plan when the conditions outside are not great.
This week I also did my first strength workout of this training cycle. My plan is to keep up with strength workouts twice per week. It will be an important part of my training once again.
How was your week?
For the last few years i have benefitted from being able to do weekly interval sessions at an indoor track during the winter. This has allowed me to start intervals earlier in my training cycle for a spring marathon.
I enjoy doing intervals at the track because the winter conditions make it next to impossible to do intervals outside. Going around the track for intervals does not get monotonous because you are only generally doing 2-4 laps at a time.
The last two weeks now I have taken my long runs to the track as well because of the weather. I don’t mind running outside when it is cold and still prefer that to indoor running. However, this month has been particularly cold, primarily due to the wind and windchill effect. The last two Sundays I took my long runs, 20 and 21 km, to the track.
I have a bit of a love hate relationship with this option. On the one hand it is nice to have the option to go to the track for a long run when it is really miserable outside. On the other hand, 50-53 laps of the track can be pretty monotonous. This is particularly true now that the track I go to recently started enforcing their rule that runners had to run counter clockwise at all times.
Fortunately there is a field in the middle of the track that generally has 2-3 soccer games on the go that provide brief distractions as I am going around. For some reason I also find that the second half of my run always goes faster. i am not sure if this is because I am actually gradually picking up the pace or if it is just because mentally I know that I am closer to being finished.
Even though it is not my preferred environment for longer runs I will continue to make use of the track if the weather makes it a more appealing run.
Do you always do your long runs outdoor during the winter or do you also take them indoor at times?
My third week of training for this year’s Scotiabank Ottawa Marathon is already complete. Building on last week I managed to add more mileage this week. Overall I am pleased with the week I had and feel like it sets me up for another good week next week.
While I had a good week of training this week the weather certainly did not make it easy on me. We are still get really cold weather here when the windchill is factored in and new snow this week made traction an issue when I ran outdoor.
The weather had an impact for the first time on my schedule at the start of the week. I had planned for a tempo run home from work Tuesday night but fresh snow meant that the sidewalks were still snow covered when I ran and although I was able to maintain a steady pace there were patches where it almost felt like I was on a treadmill and not really going anywhere.
Thursday night I went for my usual weekly trip to the dome for intervals. Once again this week the chosen workout was 5 x 800m. I was very pleased with my workout this week. I managed to finish my intervals in 3:09, 3:05, 3:03, 3:03 and 2:58. Although running at that pace still feels tougher than it did last year I am pleased that I am able to run intervals at that pace so soon after getting back to running following my ruptured appendix.
Following a couple of easy runs it was time for my long run this morning. With this being the scene this morning I opted for my second run under the dome of the week.
I managed to get in 20 km at the track this morning. Doing 50 laps of a 400m track is not my favourite workpout but when the alternative is a foot of fresh snow on the sidewalks and a windchill of -30C it is not a bad alternative.
Overvall I hit 70 km for the week. I am pleased with that because I added mileage to last week’s total. At the same time I know I have more work to do to get back to the 90-100 km week range I want to be in at the peak of my training.
How did your week go?
Given that today was the first day of spring tonight’s run at the dome was hopefully my last indoor run for a while. Hopefully now that we are into spring I will be able to do all of my runs outdoor. Now that the days are getting longer it is hard to beat a run home from work when the sun is shining.
I certainly appreciate having access to the track at the dome so I can do speed work over the winter months. Due to the fact that We had a colder winter this year I ended up running at the dome more often than in previous years, including a 21 km long run on a cold Sunday.
Even if it does continue to warm up the conditions outside still will not be ideal for intervals for a few weeks because of the snow and ice that still have to melt and the big puddles that will come with the melting.
If it does get cold again over the next week then I will end up going back to the dome for speed work although since my pass expired tonight I definitely will not get another pass for the year. If I do go back I’ll just have to pay the drop in fee each time I go.
Next week I won’t go back to the dome because I have another 3 km test scheduled and that is easy to fit in outside. Hopefully the weather will be good enough to keep my speed work outside in the weeks to follow and I won’t need to go back to the dome until next winter.
Do you run indoor over the winter?