Tag Archives: running in ottawa

Two Run Days

Now that I am in the busiest part of my training cycle it means I have to find more time to fit in more mileage to get me up to 90-100 km/week.

I am fortunate that I am often able to get out of work at lunch and add an extra run to my daily schedule.I did that twice this week to run 15.5 km on Wednesday and 19 km yesterday.

Without the option of a second run at lunch I’d have to get up at the crack of dawn or go out at night once the kids are in bed to fit in that mileage on a regular basis during the week.

It also helps that I work next to the Central Experimental Farm which happens to be one of the best spots in the city to run..

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I am not sure that this is the best way to train for a marathon but it is what works for me when I need to fit in more mileage.

 

Week 3 of Training for the Philadelphia Marathon 

  
This week was very similar to last week in terms of total mileage and the workouts I did. After doing my long run tonight I ended up with 67 km for the week. Once again I managed to fit in six runs this week. Once again I only did one speed work session. However, the workout was a good one and for the first time in a while I really felt like I was pushing myself to get it done. 

Other than my long run and my speed session my runs this week averaged between 6.5 and 9 km. I’ll start adding mileage to those soon as I look to increase my weekly mileage. Once I really get going with this training cycle I will be averaging 9-12 km for those runs as well.

I mentioned that this week’s speed sessions was the first one in a while where I really felt like I was pushing myself. The scheduled workout for this week consisted of a 3.2 km warm up, 1x (1600m hard and an easy 1:30), 2 x (800m hard followed by a easy 2:00), another 1x 1600m and ending with an easy cool down of just over 2 km. that gave me a total of 13 km done Thursday.

Once again this week I ended up doing my long run on Sunday evening. My schedule called for 21-22 km this time. The weather was perfect when I headed out along the Ottawa River…

  
That was it for this week. The next couple of weeks will probably bring a bit more of the same before I really start to build my mileage and add a tempo session on top of the speed session I am already doing every week.

How was your week?

Running on the Rideau Canal

Here in Ottawa the bike paths along the Rideau Canal are a quiet and scenic spot to run. I head there often during my runs because I live close to it. In the winter the canal becomes a nearly 8 km long skating rink.

While the paths along the canal are generally in good shape, running on the frozen canal is a bonus option during the winter. It is the option I chose for my long run yesterday.

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My plan was for a 20 km run with the first 5 km being run at an easy pace and the remaining at a quicker pace. I made my way from home to the starting point pictured above with the majority of my run planned to be run along the canal.

Once the easy 5 km was finished I had no difficulty getting myself up to around my goal marathon pace of 4:30/km. My goal was then to stick as close to this pace as possible.

Since I was running along a frozen canal you might wonder what the footing was like. It was not bad at all. In fact, the hard packed snow along the edges proved to be a much better option than dodging the big puddles along the paths and sidewalks. Here is a look at the type of conditions I ran on…

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Other than a couple of spots where it felt like I was running into the wind the conditions were great for my run. Before long I hit the end and it was time to turn around and head back towards home…

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In the end I finished with 20 km in 1:35. It turns out I also timed my run well as the canal is closed as of tonight due to the recent warmer weather and sunny conditions.

Today’s Long Run

If you have read this blog before then you are likely familiar with the fact that my weekend runs tend to lead to unexpected adventures due to the fact I run with my two year old in her Chariot most weekends.

Today was no different. My schedule called for a 26 km, 16 mile, run. For the most part our run went off as planned. However, about 14 km into the run we headed past Parliament Hill and noticed a special event was taking place. Turns out it was a memorial service for peace officers since today was National Memorial Day for Police and Peace Officers.

We took a little detour so my daughter could check out the police motorcycles that had come from all over to attend the ceremony. She was also pleased to see the bagpipers who were participating in the ceremony.

While it was certainly fun the detour took up a little more time than expected and I still had 12 km planned and my daughter would be due for lunch soon. I decided to call my wife to have her come meet us with her bike so we could finish the run and head for lunch before too long.

It seemed like a great plan. Unfortunately as we met up with my wife close to home there was a problem with the bike and we had to drop the bike off at a store around the corner for a tune-up.

In the end, I ended up with a 20 km run. I had toyed with the idea of going for a quick 6 km run this evening but decided against it since I also got in a few kilometers of walking after my run this morning.

The good news is that my wife’s bike will be in good shape should we want to attempt this again the next time I head out for a long run.

How did your long run go this week?