Tag Archives: marathon training

Week 6 of Training for the Scotiabank Ottawa Marathon



Going into this week I had two mileage based goals set for mylself, get over 80 km for the week and finish with 300 km for the month of February. I am pleased to say that I was able to accomplish both of those goals. This week I managed to build on the solid week of training I had last week and have an even better week this week.

I would have surpassed 90 km for the week but unfortunately had to cut my long run short tonight just before the halfway point in terms of intended mileage for the run. I am not too disappointed with that given the way the rest of the week went. I’ll aim to get up to 90 km this week.

In terms of workouts this week I went for a tempo run Tuesday, intervals Thursday andyesterday I added strides to my run to give me few more km at a faster pace. Once again the tempo run was tough due to the condition of the sidewalks and bike paths. However, I did get down on to the Rideau Canal for a portion of that run and found it easier to run at a tempo pace on the packed snow along the edges of the skateway. My interval workout was a series of 800 m repeats (3:10, 3:03, 3:02, 3:01, 3:00).

Overall I am pleased with the way my training is going. I seem to have recovered from my two month layoff and I am pleased with the mileage I put in the last two weeks. Of course now that I am up to 80 km in a week it is going to get tougher to add mileage. I’ll have to start doing more two run days by adding a second run at lunch during the week. The other aspect that will help in that regard will be continuing to add more mileage to my long runs.

How did your week go?

Week 5 of Training for the Scotiabank Ottawa Marathon

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After a bit of a recovery week last week it was back to full training this week. In fact, since I felt good Monday I skipped my planned rest day and went for a run every day this week. This allowed me to add 16 km to last week’s total and finish the week with 76 km.

Overall I am pleased with the week I had. All of my runs with the exception of my intervals were done outside despite the fact that it was quite cold again for most of the week.

That said, it wasn’t the cold that had the biggest impact on my running this week. Fresh snow made for slushy and slippery conditions for most of my runs. I tried for my usual tempo run home from work Tuesday night but the slippery conditions forced me to slow down after 8 km and finish the last 2 km of my run at an easy pace. Here is an example of the conditions I ran in this week…

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Once again my intervals Thursday night ended up being my best workout of the week. Having completed 5 x 800m last week I added an extra set this week. I managed to complete them in 3:14, 3:07, 3:04, 3:07, 3:02, 3:02. I am not sure why the first one was as slow as it was compared to the others but i am pleased the rest all came in under 3:10.

Unlike last week I did not go to the dome for my long run. Today was actually the warmest day of the week. Unfortunately due to a busy schedule today I had to leave my run for after the kids went to bed. In the end that was not so bad because I had pne of those runs that feels smooth and effortless from the start and I completed 23 km tonight at a quicker than expected pace.

I mentioned last week that I was aiming to hit 300 km for the month. After tonight’s run I have to get in another 74.5 km this week to hit that goal. It will take some work but I think it is definitely still within my range.

How did your week go?

Week 4 of Training for the Scotiabank Ottawa Marathon

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Last week when I wrote a recap of my week in training I mentioned that I my goal for this week was to hit 80 km.  That did not quite happen but I can’t say that I am disappointed with how this week went.

Overall I ended up with 60 km this week. Part of the reason for my drop in mileage this week was due to the fact that I took an extra rest day. Feeling really tired and run down I decided to skip my regular Thursday night interval sessions at the track. In the end I think it was the right decision because I was at a point where I felt like pushing myself at the track would just lead to me getting sick particularly considering the rest of my family was sick all week.

In terms of my training this week I was still able to fit in some good workouts. I started off the week with a tempo run Tuesday night. I did 10 km overall with the first 8 km of the run being at a tempo pace.

Friday night I ran in what was likely the coldest weather I’ve run in so far this year. When I left the office to head home it was -23C and -27 with the windchill (-9 F, -16F with the windchill). Fortunately I brought enough layers with me to sty warm and I managed to get in just over 11 km.

Today it was even colder (-24C, -34 with the windchill) and for the second week in a row I opted for a long run at the indoor track…

That 21 km run today bumped me up to 60 km for the week. Overall I ended up taking a bit of a recovery week compared to last week. Now my goal for the upcoming week is to hit 80 km.

In terms of monthly mileage I set a goal for myself to hit 300 km after 241 km last month. So far I have managed 150 km this month. I’ll have to pick up the pace over the next two weeks but I am still on track to meet this mileage goal.

How did your week go?

Week 3 of Training for the Scotiabank Ottawa Marathon

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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?

SaturdayStories

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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…

Some tips for running in the snow.

Tips on how to change your running plans when needed.

Finally, if you saw stories this week about a study suggesting strenuous running was dangerous you can read good critiques of that study here and here.

Week 2 of Training for the Scotiabank Ottawa Marathon

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My second week of training for the Scotiabank Ottawa Marathon is complete. This week was similar to last week both in terms of mileage and the workouts I did. I am pleased with how my training is going so far since I am not really feeling any effects from the ruptured appendix I suffered at the end of October.

I started off the week with a tempo run home from work Tuesday and followed that up with an easy run home from work Wednesday. ADespite the cold weather those runs went as planned.

Thursday I went for my weekly interval session at the track. Like last week I opted for 800 repeats as my workout. Since I did four repeats last week I went for five repeats this week. I managed to complete the repeats in 3:23, 3:05, 3:07, 3:09 and 3:07. I am pleased with that I managed to hit sub 3:10 times already. Although it still feels tougher to run at that pace than it did last year it feels like I am not too far off where I was last year.

I fit in easy runs Friday evening and last night before ending the week with a long run today. It was a cold one but I did manage to hit my target for mileage with a 20 km run.

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So far, as mentioned earlier, my training is going well but my plan is to continue to increase my mileage every week. Part of that will come from longer interval sessions every week and mileage added to my long runs. Eventually I will have to fit in two run days to hit my target weekly mileage.

How did your training go this 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…

A great post about how running helped one runner overcome addiction.

A comment on a study released this week suggesting a glass of red wine per day was a viable substitute for exercise.

Here are 10 awesome things you can do on a winter run.

The story on the individual who cleared the Boston Marathon finish line after a big snowstorm this week.

Week 1 of Training for the Ottawa Marathon

20140523-213119-77479305.jpgMy training for this year’s Ottawa Marathon is officially underway. As I did during my previous training cycles for marathons I plan to use one post every week to post an update on my training for the marathon. This is my first update for the Ottawa Marathon.

Up until this week I was running without following any plan or training schedule. I have been pleased with how my recovery has been going so far since I started running again in December. While I have lost a step from where I was at before I got sick I feel fortunate to be able to get to training.

Starting with this week I started to think more about my mileage and fitting in faster paced runs. My total this week was 58 km. Included in that were a tempo run, intervals and my first 20 km run since I got sick.

Due to the cold weather and snow covered sidewalks I moved my tempo run and my intervals indoor this week. For a few years now I have taken advantage of having access to an indoor track during the winter. I still prefer prefer to do my longer runs outside but the indoor track is a great option for faster paced runs when the conditions outside are less than ideal.

This week I went to the indoor track for two runs. I did a tempo run on Tuesday night doing just over 6 km, alternating between an easy lap and a fast lap. Thursday night I returned for my weekly interval session, opting for 800m repeats that I was able to complete in 3:07, 3:07, 3:05 and 3:08.

imageI ended off the week today with a long run. The plan for today was to run for 2 hours and I did that. In terms of mileage it was good for nearly 21.5 km. That represents my longest run since October. It felt good to know that I can still run that far as I start another training cycle.

Overall I feel like this week was a good start to my training for the Ottawa Marathon. I’ll continue to add mileage to my long runs and make my weekly trips to the indoor track for faster runs.

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…

A list of habits to break.

A post about adapting training and goals.

A post about fueling for long runs.

Saturday Stories

20131123-083252.jpg

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…

Will running more miles make you faster?

Posts about balancing running and life – here and here.

A great post about one runner’s journey.