Tag Archives: run for reach

Plan for April

This month will be a big month of training for the Ottawa Marathon. For a few reasons this month will go a long way toward getting me ready for the Ottawa Marathon next month.

First of all, coming off a 90 km week I will be looking to continue to build on my mileage. The plan for this week is to try and hit 100 km. I got a good start at that with a 32 km run last night. To help me get to my goal for the week I also plan to run at lunch and on the way home from work three times this week.

Second, I have the last of my pre-marathon warm-up races planned. In two weeks I plan to run the Run for Reach half-marathon. The goal for this one will be to aim for a time of 1:30 like I did last year.

The third reason this month will be key is that I will be getting in one if not  two more of my planned 32 km runs. As mentioned already, I completed a 32 km run last night. With Around the Bay last week that means I already have two 30 + km runs under my belt. Generally I plan to do four ahead of a marathon. I will definitely do one more this month. Since Around the Bay was early in my training cycle I may do a second if time permits.

What are your plans for April?

2013 Resolutions

Inspired by a post on the following page I decided to come up with a list of my running related resolutions for 2013. Here they are:

  •  Do regular yoga stretches and core workout, 4-5 times per week.
  • Weekly speed intervals at the dome.
  • Weekly hill training.
  • Have at least one vegetarian day per week.
  • When the snow is gone, weekend runs with one of the girls in the Chariot.
  • Run goal marathon pace at Around the Bay in March, 4:30/km. Finish under 2:15 before cutoff for silver medals.
  • Run 4:15/km pace at Run for Reach half-marathon in April. Aim for a repeat of last year’s finishing time of 1:29.
  • Have 2-3 weeks of 100 km at peak training.
  • Lunch time runs at work to pick up extra mileage during peak training.
  • Run 400 km in April.
  • Match or surpass the $600 I raised for the Ottawa Hospital last year as part of Ottawa Race Weekend.
  • Get my Boston qualifying time (3:10) at the Ottawa Marathon in May.
  • Help my wife plan meals so we have healthy food in the house.
  • Avoid soccer injuries!

What running related resolutions do you have for 2013?

2013 Races

The end of the year means it is time to start looking at the calendar in order to figure out what races I want to in order to help achieve my goals in 2013. I took care of that over the past few days and figured out my plans for the first half of the year.

If you have followed this blog for any length of time you’ll know that my mission is to qualify for the Boston Marathon. As such, my training plans for the year arto planned to give me the best opportunity to do just that. My current qualifying time if or the next three years is 3:10.  Last year I pushed myself closer to that mark by breaking 3:20 with a 3:17 in May.

Race season for me will begin in March. My first race will be the Around the Bay 30 km race. This is a race that is timed right to be a tune-up race for my goal marathon. I was actually registered to do it three years ago but in the end I was unable to go. My plan for this year is to run at my goal marathon pace which would get me to the finish line in about 2:15. As an added incentive this race offers graduated finishing medals. The cutoff for a silver medal instead bronze is 2:15. That should give me an extra boost in the late stages.

My second planned race for this year is the Run for Reach half-marathon.  It is a race that I have done the last two years and is one that is convenient because it is close to home and I can run to the start line for a warm-up. The course along the Rideau Canal is also very familiar territory for me. The plan for this year is the same as last year, run at a 4:15/km pace for a finishing time just under 1:30.

This brings me to my goal marathon. The Ottawa Marathon in May. This will be my fifth year in a row running this race. Of course like last year my goal is to aim for a 3:10 finish. Last year I managed to get myself to less than 10 minutes from that goal.

What do you have planned for 2013?