Tag Archives: race pace

Week 14 of Training for the Ottawa Marathon

20140321-205754.jpgAnother week of training is nearly complete. This week was the second week out of the current four week block I am working on. It is going to end up being one of my biggest weeks of training in terms of mileage so far this week.

Following a 31.5 km run last Sunday I took a needed day of rest on Monday. Following that the two key workouts of the week were marathon pace runs on Tuesday and Thursday. This week I added 2 km to each of those runs to bring them up to 10 km.

These race pace runs are key because the goal is to get me running at my goal marathon pace. The one thing I had to keep reminding myself during these runs was that the goal was just to run at marathon pace. I occasionally found myself going faster than I wanted and pushing closer to my 10 km pace.

Other than that my other two workouts this week were easy pace 12 km runs. Once again 2 km was added to these runs to increase my overall mileage. Given the fact that I ran 31.5 km last Sunday and that my marathon pace efforts were longer this week I paid closer attention to my easy runs and tried to keep them at an even slow and easy pace.

I know have two runs left to go this weekend. First a very easy 8 km planned for tomorrow. Sunday will bring another challenge with me racing a half-marathon.

How was your week?

Saturday Stories


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 post about running and craft beer, two things I enjoy!

If you have read this blog before you’ll know running with a Chariot plays a big part in my training. Here is another post about running with a stroller.

Tips for race day pacing.


Finally, the next #runchat will take place on Twitter tomorrow night.

Race Report: Around the Bay

IMG-20130325-00117 (1)Yesterday was my first time running Around the Bay. As previously mentioned, my plan was to run it at my goal marathon pace of 4:30/km which would bring me in just under the cut off for silver medals. The timing of the race made it my first 30 km run ahead of May’s Ottawa Marathon.

When I registered for the race my wife and I decided to make it an extended trip and spend a couple of days doing some sightseeing in Toronto before heading to Hamilton for the race. After a couple of great days in Toronto we headed down the QEW for the race.

It was cool yesterday morning and I was worried about over dressing and being too hot or under dressing and being too cold. I debated whether to wear a long sleeve shirt or a pullover on top of a short sleeve shirt. Thanks again to Kenny over at A whole lot of soles who suggested a long sleeve shirt and a pair of gloves. This turned out to be the right call for me. I ended up turfing my gloves ended turfing my gloves at the 10 km mark but having them up until that point was a smart move.

Given my half-marathon time from last year’s Run for Reach I was able to register for the A corral at the front. This allowed me to spend a little extra time with my family before the start and keep warm with my jacket on before I left them.

I’d heard this course was a difficult one because it is flat until you start hitting hills around 21 km once you turn on to North Shore Dr. in Burlington. By the time we reached this point I was still feeling good. Having never done this race before I was not sure what to expect from the hills that were ahead. I managed to get through the first few hills without much difficulty.

I knew the last hill was going to be the toughest one but I was surprised when we went around the corner and the incline on the other side of the water came into view. For those of you who have never run this race before let me explain. As you approach the last hill you descend into a bit of a valley. Halfway through the descent you turn right and the ascent on the other side of the water comes into view. At the bottom of the road the course crosses a small bridge then begins the ascent. Here is a video of the ascent…

Once I got to the top of the hill my legs feeling it and I was thankful the we were on a flat part again. I’d heard the last three km of the course were mainly downhill and knew at that point I was going to meet my goal. I took off from the pace bunny at the 28 km sign and finished on my own crossing the line in 2:14:13 for an overall pace of 4:29.

There were a couple of things I really liked about this race. First, the fact that the race finishes indoor at Copps Coliseum meant that my wife and kids did not have to wait in the cold to see me finish.

I also liked the fact that since the course is a loop around the bay there are a few spots where you can see other points on the course allowing you to see how far you have run and how far you still have to go. In particular, seeing Copps Coliseum across the water with about 6-7 km was a positive for me because it was an indication that I was getting close to the finish.

All in all it was a positive experience for me. I met my goal for the race by completing my first 30 km training run for the Ottawa Marathon at my goal marathon pace. Hopefully I will be able to build on yesterday’s result as I move into the second half of my marathon training.

One thing I will mention for people travelling from out of town for this event, we stayed at the Best Western on Queensway Dr. in Burlington. The location was fine because it was close to the 403 and a quick drive into Hamilton. On the downside they were not willing to allow a late check-out and we had to check out before driving to Hamilton because check out was at 11:00. I know there were several other runners staying at the hotel but I am not sure there is that big of a demand for hotel rooms in Burlington on a Sunday in late March.