Tag Archives: long run

Week 7 of Training for the Boston Marathon

I will try not to sound like too much of a broken record as I write this post but this post will probably sound familiar. This week was very similar to last week. Once again I fell a little short of my mileage target for the week but I am not too disappointed with how the week turned out. 

Tuesday I managed to fit in a good tempo run on my way home from work. Following a 3 km warm up I ran at my tempo pace for 5 km. That left me about 1 km from my house which I finished off at a very easy pace for a cool down. Eventually I will add more mileage to these runs but for the next 2-3 weeks I will probably continue with the same routine. 

Once again Thursday I did intervals at the dome. This week I opted for an 800m warm up followed by 5 x 800m and a 800m cool down. Once again it felt good to be able to push the pace harder than I would have been able to had I been running outside…


This morning I ended off the week with my longest run in a while with a 25 km effort. It was actually a good morning for it with the temperature sitting at 0C when I left the house. I will likely keep my mileage for my long runs in the 25 km range for the next couple of weeks before I start to aim for some runs of more than 30 km.


Going through another week of falling short of my mileage goal for the week has made me realize that I am at the point where I need to start adding another couple of runs per week to my schedule. Saturday is often too busy to get in a run and if I am going to take a day off every week Saturday is my preferred choice. I will fit in the extra mileage with runs during my lunch time at work. 

How was your week?

Week 6 of Training for the Boston Marathon

Perhaps appropriately I ended off week 6 of my training with a long run over 20 km this morning followed by going to watch Patriot’s Day tonight. I was pleased with both. It felt good to get In a run of over 20 km since I had not completed one in a while. As for the movie, I found it to be better than I expected.

Overall, my week saw a slight improvement in terms of mileage over last week. Last week I finished with just under 55 km while this week I finished with just over 60 km. Ideally I would be getting in more mileage at this point in my training but given I had to take a break over the holidays I am not concerned. 

One positive for this week is that I managed to get out for my first set of indoor intervals. This week my workout involved a series of 600m repeats due to a temporary track configuration I mentioned the other night. As a result my overall mileage for the night only came to 3.6 km. It was still a positive workout since I will be continuing to add weekly intervals to my training…


As for this morning, it was cold but not as cold as I expected it would be. It actually turned out to be a great morning for a long run. I managed 21 km this time…


My goal for week 7 will of course be to add more mileage to my totals. 

How did your week go?

 

Week 2 of Training for the Boston Marathon

Week 2 of Training is complete. I managed a slight improvement on my mileage from last week but once again  the week did not go quite as planned. Fortunately there were some positives I can build on as I look ahead to week 3 starting tomorrow. 

Overall I ended with 45 km for the week, a 3 km improvement over last week. I was on pace for more mileage but unfortunately was unable to run Monday, Thursday and Saturday. Normally I would have gone for a run at least 2 of those days.

On a positive note I was able to get in a solid tempo run Tuesday morning and got in my first runs in really cold weather. Tuesday I took advantage of having a day off work to get in a late morning 11.4 km run at my goal marathon pace. Tuesday and Wednesday when I ran home from work the temperature felt like -29C (-20F) with the windchill. Those runs actually were not as bad as they sound because I was well dressed for them.

This morning I managed to fit in a 15.5 km long run. Once again the conditions were not ideal, snow covered sidewalks meant I had to run at a much slower pace than usual. However, it was one of those runs that felt good to get done regardless of the pace because it would have been much easier to stay home.


Looking ahead to week 3 my plan is simple. I am aiming for 6 runs and hopefully 70 km in mileage. My plan is also to get in another 10-11 km tempo run on Tuesday and some speedwork on Thursday. If I can get in a couple more runs next week it should not be a problem to hit my mileage goal. 

How did your week go?

Running with my Kids

Today I managed to get in mileage with my kids in two seperate runs. The first one this morning was a shorter run with my two oldest daughters. Taking advantage of Sunday Bikedays, which shutdown the parkways here to traffic for part of the day, I took my 3 year old in the Chariot while my 6 year rode her bike alongside us…


We managed 4.6 km. Unfortunately today was the last day of the year for Bikedays this year. However, now that she is too big for longer runs in the Chariot having her bike alongside me gives me another way to continue bringing my oldest with me when I run in the weekends. Hopefully we will be able to take advantage of it more often next year.

Run number two of the day was a standard run with my 3 year old in the Chariot this afternoon. After loading snacks into the Chariot we were off for another run, with a stop along the way to return some library books.  This time I ended up with a run of just over 15 km. 

Overall, I managed just under 20 today. Splitting it into two runs was not ideal but it was what worked best and spending the time with two of my daughters made it more entertaining and enjoyable. 

Week 16 of Training for the Scotiabank Ottawa Marathon


Race day is now 2 weeks away. At this point the main goal is to avoid injury or getting sick. My key workouts are out of the way. I ended this week with a total of 76 km done, just ahead of last week’s effort. This week also saw my last run over 20 km before the marathon.

The key workout was my speed workout Thursday evening. This week’s workout called for a 3.2 km warm up followed by 5 x  5:00 @ 4:00/km and 3:00 easy. It was a solid run. By the time I reached the last 2 intervals I was feeling the effort and had to push myself to keep up the pace I was aiming for. 

Saturday when I went for my run I passed what is always a welcome site at this time of year, a sign of just how close race day is…

2 weeks until the @ottawamarathon #running #marathontraining #runottawa

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

This morning my goal was to run 28 km. Despite the occasional gusts of wind the cool weather was good for a long run. I felt good and did some of it at my marathon pace…

Now I am down to my final 2 weeks of training. This week will be a final week of full training while the last week will be lighter in terms of mileage and effort. My goal, as previously stated, will be to stay healthy. At this point there isn’t really anything I can do that will improve my result on race day. I just need to avoid doing something silly. 

Next week I will still do a tempo run on Tuesday followed by speed work on Thursday. I will end the week with a long run of less than 20 km. I am not entering the point where I will start paying even closer attention to my diet and making more of an effort to get to bed on time. 

How was your week?

Week 14 of Training for the Scotiabank Ottawa Marathon


Race day is exactly 4 weeks away from today. I closed out the week today with what will be my longest run of this training cycle, 35.3 km, and what will be my busiest week, 112 km.  This week was almost my 3rd consecutive 100 km week. That is a first for me. 

In the process of logging my busiest week in terms of mileage I managed to log a couple of solid faster paced runs this week. The first was a threshold workout on Tuesday. Since I was scheduled to do a VO2 max test Wednesday afternoon I got up early and did my run before work. The workout consisted of a 3.2 km warm up followed by 2 x 3.2 km @ 4:10/km with and easy 2:00 between sets followed by a cool down.

Thursday evening was time for my speed workout. Having done the previously mentioned VO2 max test the day before followed by an easy 12 km that night I was not sure how I would feel for this run. Surprisingly I felt fine and had no trouble completing the workout consisting of a 3.2 km warm up, 6 x 200m with an easy 1:30 between sets, 6.4 km @ 4:20/km, 6 x 200m with an easy 1:30 between sets and ending with a 3 km cool down.

When I headed out for my long run this morning it was overcast and cool, the kind of weather it would be nice to have on race day. My plan was to run for 35-36 km and I ended up with 35.3 done. I felt good once again during the run. It was a good way to end what has been a busy week.

The upcoming week will see me drop my mileage, mainly due to the fact that I am running a 10 km race next Sunday. I plan to use that one as a tempo run. Then I will have one more full week of training before race day. Now I am starting to get to the point where I am conscious about not doing anything unnecessary that might impact race day

How was your week? 

Week 13 of Training for the Scotiabank Ottawa Marathon

It is starting to set in that Race Weekend is getting close. In 5 weeks from today I will be running the Ottawa Marathon for the 8th consecutive year. It is an event I look forward to every spring and this year is no different.

The big story for this week is that I followed up last week’s 102 km with 107 km this week. It is the first time that I’ve managed to fit in back to back 100 km weeks. That said, I’m not done there. My schedule has me looking at another 100 km week for week 14.

Last night’s blog post was about two run days. If I was not able to do that by adding an extra run at lunch while I am at work I wouldn’t be able to hit these mileage targets. This week I had two multiple run days.

Thursday was time for my weekly speed workout. This week my schedule had me doing 300m repeats in a workout consisting of 2 sets of 3 x (300m/100m easy). Despite the fact that I chose to do the workout with my backpack while I ran home from work I felt like I was able to push the pace for the repeats.

This morning I ended the week on a great note. Although it was cool enough for me to grab a pair of gloves when I left the house it was perfect weather for a long run. This morning’s run was a 32 km run, the 2nd time I’ve been up to 32 km during this training cycle and 3rd time I’ve run at least 30 km.

Next weekend my plan is to do my last long run over 30 km. For me that is always a nice milestone to reach during marathon training. It is another sign that race day is getting close.

How was your week?

Week 10 of Training for the Scotiabank Ottawa Marathon

I’m over the halfway point of my training for the Ottawa Marathon. For week 10 I managed 80 km for the week, down from the 90 I did last week. With the exception of a 6.5 km run Saturday night all my runs were at least 11 km.

After running in spring-like conditions to end week 9 week 10 saw the return of colder conditions. Although we did not get more snowI had to trade my shorts for pants and had to get my gloves and hat out again.

I kept the pace relatively easy last week since I am gearing up for another race this Sunday. That said I did make sure to do an interval session on Thursday. This time my workout consisted of a 3 km warmup followed by 6 x 400m/2:00 easy.

Yesterday since we were busy with other stuff I waited and did my long run in the evening after the kids went to bed. A long run in the evening is never my favourite option since I find it tougher to stay motivated when you wait. That said, when I do end up doing an evening long run it always feels like an accomplishment when I get home.

As mentioned week 11 will see me do another race. I will be running the Run for Reach half-marathon. Like the St Patrick’s day race it has been on my schedule since 2011. I’ve managed sub 1:30 finishes three of the times I have run it. I am not quite sure what to expect this year. My main goal is just to run a solid race at a much faster pace than I have been doing my long runs to date. That would give me a good boost a confidence just over a month before the marathon.

How was your week?

Week 9 of Training for the Scotiabank Ottawa Marathon

 

This week ended up being my biggest week of training so far in this training cycle. Today’s long run left me with 90 km done this week. Today’s long run also put me on target for over 300 km in March.

This week was a bit of a mixed bag in terms of the weather. I had a tempo run in the snow, a tough easy with ice pellets hitting me in the face and a long run today in spring weather. This was the scene after Friday’s run…

Meanwhile this was the scene today…

I mentioned that today’s long run was a 30 km effort. Since the weather was perfect today and I was running in shorts and short sleeves again it was hard not to push the pace once I got going. I ended up running a chunk of the run at close to my marathon pace.

Other than that I managed to fit in a tempo run on Tuesday and a speed workout on Friday. The tempo run was a 9.5 km effort at 4.28/km. I managed to maintain a decent pace despite the fact it was snowing.

Meanwhile my speed workout which I had initially planned to do Thursday but you can probably tell from the photo above why I moved it to Friday. My workout involved a 3 km warm up followed by 6 x 800m/2:00 easy and a 3.2 km cool down.

This was the halfway point of my training for the Ottawa Marathon. Looking ahead to April I have a half-marathon to look forward to in a couple of weeks. It is another race I have used as part of my training the last several years and one that I find to be a good test of where I am at about a month before race day.

How was your week?