Tag Archives: marathon training

Unofficial 10 km PB

Last night I had planned to run my latest 10 km race. It would have been the same race where I ran my current pb last summer. In that race I finished in 40:30 which is still my current pb.

Although I planned to run the race I did not register for it ahead of time because my wife was busy with work.As it turns out it was a good thing I did not register ahead of time because I would not have been able to make it to the race.

When I realized the race would not longer be an option an I had a 10 km race scheduled I did what I thought was the next best option. I decided to map out a route close to home and run my own 10 km “race”.

Once the kids were in bed I set out to do my run. I felt like it was going to be a good run as soon as I started. I easily kept my pace to 3:50-4:00/km for the first four km. I expected it to get tougher once I hit the halfway point.

I started to feel the pace around 7.5-8 km into my run. However, by that point I knew I was right on pace for a sub-40 minute run so I stuck with the quick pace.

I managed to finish in 39:17 a new 10 km pb, although unofficial, for me. Although I did not get to run the race I planned it was certainly a positive experience. It was a good indication of where I am at with my training for STWM. Now I just need to find myself another 10km race so I can officially run a sub-40 10 km!

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Saturday Stories

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It is time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week. As always, if you came across anything you feel is worthy of mention here feel free to post a link below.

Here are this week’s stories…

Here is a great running related way to spend a birthday.

Tips to balance life and running.

Another good post by one of my fellow STWM digital champions.

Week 10 of Training for the Scotiabank Toronto Waterfront Marathon

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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?

Saturday Stories

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It is time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week. As always, if you came across anything you feel is worthy of mention here feel free to post a link below.

Here are this week’s stories…

4 attibutes of succesful goal setting.

A great ad involving beer and running.

A post about selecting a training plan for you.

One of my fellow STWM digital champions writes about the joy of running.

Another one of my fellow STWM digital champions writing about why he ha put his training goal aside and plans to http://noelpaine.wordpress.com/2014/08/03/staring-down-the-barrel-of-a-marathon/ help another runner.

Week 9 of Training for the Scotiabank Toronto Waterfront Marathon

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Another week of training is nearly complete. Week 9 was a recovery week after a few weeks of hard training. As a result my training was pretty light this week. That said, the recovery from taking it easy this week will be important to my training because my busiest weeks in terms of mileage are just ahead.

So far this week I have been for three runs, all using the same route and ending with the same distance. I know that is not very exciting and usually what I try to avoid but once again this week it was just more convenient for my mid-week runs. I do plan to switch that up starting with this evening’s run!

Tuesday’s run was the only run of the week so far where I pushed the pace with the following workout…

So far I have to say I am feeling pretty good with my training during this cycle. I feel like I have been able to push harder during my tempo runs and ending my last 3 long runs at marathon pace, especially the last 10 km of last Sunday’s 30 km run, has been an extra confidence booster.

Next week will kick off another 4 week block of training. I plan to continue to take it easy this weekend and enjoy the end of this recovery week but I am already looking forward to getting back to some tougher workouts next week.

How did your week go?

Saturday Stories

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It is time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week. As always, if you came across anything you feel is worthy of mention here feel free to post a link below.

Here are this week’s stories…

Do the craft beer and running booms mirror each other?

5 tips to avoid running fatigue.

Now here are two posts from fellow STWM digital champions,

First a post about “bad training runs”

And a post about the adventure and foolishness of running.

Week 8 of Training for the Scotiabank Toronto Waterfront Marathon

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Week 8 of training has been another solid week of training.This being the third week of my current 4 week block of training this was the last week of intense training before a recovery week to end the block.

In terms of running this week was similar to last week in that my two key runs were tempo runs on Tuesday and Thursday night..

This weekend I have an easy 10 km planned for tomorrow and 30 km planned for Sunday with the last 10 km of that run coming at marathon pace. It will be my first 30 km run up to 30 km since the Ottawa Marathon back in May.  Running the last 10 km at my goal marathon pace will be a good test of where my fitness is at right now.

On another note, after reading about and considering a pair of Altra shoes I finally got myself a pair and they came in the mail this week.

Since I am used to running in shoes with an 8-10mm heel drop I will be I  slowly working them in the rotation with my regular shoes as continue my training for STWM. Once I am comfortable with them I do plan to try a long run in them to see if they would be an option for race day. For now I am going stick to short and relatively easy runs with them.

How was your week?

 

A Long Run Divided Into 3 Runs

Sunday my schedule called for 27 km with the final 8 km coming at my goal marathon pace. My plan was to get started early with my youngest daughter in the Chariot for the first 19 km at an easy pace. Following that i planned to drop her off at home and do the remaining 8 km on my own.

As many of you know already, runs do not always go exactly as planned. Instead of going the way I planned my 27 km run ended up being divided into 3 runs of nearly identical distances.

The first part of my run went partly as planned. I started out with my youngest daughter as planned. However since her sister was awake when I left the house meaning I would have to find a way to include her. The first part of my run ended up being a quiet 9.5 km at an easy pace.

The second part of my run began when I returned home to switch kids with my wife. I headed back out with my other daughter to get in the remaining 9.5 km at an easy pace.

After dropping my oldest daughter at home I headed back out for what was supposed to be a quick 8 km on my own. Taking advantage of a main street closed to traffic on Sunday mornings I decided on an out and back route. The first half of this portion of my run went as planned. However, as I hit the turnaround point I ran into my parent in-law riding their bikes back toward our neighbourhood so for the second half I had pacers beside me on bikes.

To top it all off I also drained the batteries on 2 Garmins yesterday and had to finish my run without a watch. My current Garmin died as I dropped off my second daughter. I grabbed my old Garmin which was still in a drawer when I headed out for the marathon pace portion of my run. Unfortunatley it died before I finished that portion of my run.

Thanks to mapping websites I know I completed the 27 km I intended to but since my old Garmin died before I finished my run I am not sure exactly how long it took me to complete.

In the end my run did not go as I had planned but this run probably turned out better than planned.

Week 7 of Training for the Scotiabank Toronto Waterfront Marathon

Another week of training for STWM is nearly complete. Once again this week was another full week of training, the second of the current four week block of training I am working on.

So far this week I’ve done something I do not generally do. I used the same route for my three runs so far this week and have identical mileage for them, 8.9 km. Normally I prefer to change my routes even slightly for a change.

That will change this weekend when I have to add more mileage to my runs, 10 km tomorrow and 27 km Sunday. Since I will be leaving from home instead of my office for those runs it will be easier to switch up my routes.

So far my week can be summed up by the two tempo paced runs I did this week…

Tuesday

and Thursday

Since I took a rest day Monday following my long run Sunday evening Wednesday’s run was the only run at an easy pace so far. That will also change this weekend because tomorrow’s run will be at an easy pace and most of Sunday’s run will be at an easy pace.

It felt good to push the pace during my two tempo runs but my legs will surely benefit from a rest day today and an easy paced run tomorrow.

How did your week go?

Week 6 of Training for the Scotiabank Toronto Waterfront Marathon

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After a recovery week this week it was back to regular training for STWM. In addition to my usual running workouts this week the biggest change this the new strength training program I talked about in yesterday’s post. In terms of running, so far this week I managed to fit in two tempo runs and two easy runs all being the same distance, 8.9 km, because I used the same route home from work this week.

Things did not look good when I started the first of my tempo runs this week. As you can see below I thought I was headed into a nasty storm. Fortunately the quick pace of the run, an easy warm up followed by 5 km @ 4:05/km got me home before it started raining and I did not have to worry about the weather.

My second tempo run of the week was last night’s effort which ended up being 6 x (1 km @ 3:45/km, 1 km @ 4:45/km). I would say the tempo runs were the best part of week 6 so far. Getting in some mileage at paces in the range of 3:45-4:00/km is going to be important in my quest to set a new pb at STWM.

In terms of my strength training workout targeting my calf muscles, I tried it out for the first time last night. For now the plan is to stick to doing it just once per week because it is a new workout. Hopefully that will be enough to see some benefits after my current 4 week block of training that I started this week.

How was your week?

To close out the week I have a couple of runs over the weekend. First I plan a very easy 10 km tomorrow. My last run will be a 24 km run Sunday with the first 18 km at an easy pace followed by the last 6 km