Tag Archives: running in winter

Week 14 of Training for the Boston Marathon

Week 14 did not go quite as planned but that ended up being by design in the end. Coming off two consecutive 90 km weeks my initial plan was to do the same in terms of mileage and workouts this week. In the end I opted for a recovery week so I could aim for my biggest week of training in week 15.

The weather had an impact on my overall mileage this week. The first half of the week was impacted by freezing rain, a very easy run home from work on Monday and a treadmill run Tuesday night. The second half of the week was impacted by cold and windy weather..

With my nephew visiting from out of town this weekend and the cold temperatures yesterday morning and this morning I opted to push my long run to tomorrow since I have the day off work. This decision meant much less mileage than planned for this week, 52 km, but an opportunity to have my biggest week in terms of mileage next week since I will be adding 20 km to my usual Monday routine.

Looking at the weather now it looks like I may have lost the gamble on waiting an extra day for better weather for my long run. However, getting in my biggest week of training with only 5 weeks to go until race day should provide a needed mental boost. 

How was your week?

Week 9 of Training for the Boston Marathon

After a few tough weeks of training I feel like I am now getting to where I want to be with my training. This week I able to build on the positives from last week and add more solid runs and mileage this week. After my long run this morning I finished with just over 80 km done for the week. 

While getting in my mileage this week I made it out on to the Rideau Canal a couple of times during my runs. For those who are not aware, the canal serves as the world’s largest skating rink when it freezes during the winter. The hard packed snow at the edges of the canal after it has been ploughed actually make for decent running terrain…


This week followed my usual pattern of an easy run on Monday, tempo run on Tuesday, easy run on Wednesday , speedwork  on Thursday, an easy run on Friday and a long run on Sunday. I even added an extra run at lunch on Thursday, it ended up being on a treadmill which is something I do not often do but I did not feel like getting bundled up to run outside when the time came.

Thursday I had a great speed session at the dome that I was very pleased with despite the fact that I realized when I got home and downloaded my stats from my Garmin that I had miscounted and done one less interval than I thought I had. Regardless, I still managed 7 x 800m with my splits coming in between 3:03 and 3:09…


Last week you may recall that I had to wait until later in the evening to do my long run. Today I was fortunate to be able to get it done in the morning, my preferred time for a long run. I also had a couple friends to run with for a portion of my run. I ended up doing 26 km with the first 16 km done with company and the final 9 km on my own…

As mentioned at the start of the post, I am much more pleased with where my training is at after the last two weeks than I was before that. I feel like I am ready to take on the extra mileage I will have to add later this month and next month.

How did your week go?

Week 6 of Training for the Boston Marathon

Perhaps appropriately I ended off week 6 of my training with a long run over 20 km this morning followed by going to watch Patriot’s Day tonight. I was pleased with both. It felt good to get In a run of over 20 km since I had not completed one in a while. As for the movie, I found it to be better than I expected.

Overall, my week saw a slight improvement in terms of mileage over last week. Last week I finished with just under 55 km while this week I finished with just over 60 km. Ideally I would be getting in more mileage at this point in my training but given I had to take a break over the holidays I am not concerned. 

One positive for this week is that I managed to get out for my first set of indoor intervals. This week my workout involved a series of 600m repeats due to a temporary track configuration I mentioned the other night. As a result my overall mileage for the night only came to 3.6 km. It was still a positive workout since I will be continuing to add weekly intervals to my training…


As for this morning, it was cold but not as cold as I expected it would be. It actually turned out to be a great morning for a long run. I managed 21 km this time…


My goal for week 7 will of course be to add more mileage to my totals. 

How did your week go?

 

Week 2 of Training for the Boston Marathon

Week 2 of Training is complete. I managed a slight improvement on my mileage from last week but once again  the week did not go quite as planned. Fortunately there were some positives I can build on as I look ahead to week 3 starting tomorrow. 

Overall I ended with 45 km for the week, a 3 km improvement over last week. I was on pace for more mileage but unfortunately was unable to run Monday, Thursday and Saturday. Normally I would have gone for a run at least 2 of those days.

On a positive note I was able to get in a solid tempo run Tuesday morning and got in my first runs in really cold weather. Tuesday I took advantage of having a day off work to get in a late morning 11.4 km run at my goal marathon pace. Tuesday and Wednesday when I ran home from work the temperature felt like -29C (-20F) with the windchill. Those runs actually were not as bad as they sound because I was well dressed for them.

This morning I managed to fit in a 15.5 km long run. Once again the conditions were not ideal, snow covered sidewalks meant I had to run at a much slower pace than usual. However, it was one of those runs that felt good to get done regardless of the pace because it would have been much easier to stay home.


Looking ahead to week 3 my plan is simple. I am aiming for 6 runs and hopefully 70 km in mileage. My plan is also to get in another 10-11 km tempo run on Tuesday and some speedwork on Thursday. If I can get in a couple more runs next week it should not be a problem to hit my mileage goal. 

How did your week go?

Snow Day

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There isn’t much that stops me from going for a scheduled run but a record snowfall did today. The fact that we received a big dump of snow today wasn’t a surprise, meteorologists had been warning about it and I woke up expecting to hear that my daughter’s school bus was cancelled.

Despite that I packed my running gear as usual, hoping the sidewalks would be ploughed by the time I left work. Unfortunately there was too much snow, 49cm (19 inches) a record one day snowfall here. Since the sidewalks were a mess I opted to take the bus home and save my run for another day.

Unfortunately what would normally be a 40-45 minute commute turned into a 3.5 hour commute that at times left me wishing I had decided to attempt my run. Not running was probably the right choice but waiting an hour for my first bus and then having my second bus which would normally take 5-10 minutes to get me home turn into a ride of over an hour made for a frustrating end to the day.

On a positive note, the shovelling I did tonight has to count for some cross training!

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Week 3 of Training for the Scotiabank Ottawa Marathon

My third week of training or the Ottawa Marathon is already complete. This week was intended to be a recovery week and I stuck to the plan. I did miss a scheduled run yesterday but with it being -28C (-18F), or -40 with the windchill, it was probably a good thing I was too busy to get in the run.

Once again this week I had a good interval session at the track Thursday night. This week we opted for a bit of a ladder workout consisting of 400m, 800m, 1200m, 1600m and another 800m to finish. So far I am pleased with my splits at the track. So far I am able to match the paces I was running during my fall training cycle.

Since it was still pretty cold out today I made my second trip to the dome this week this afternoon…

My schedule called for 23-24 km today. I managed 54 laps of the track good enough for 21.6 km. I was pleased with that. I find the first half of long runs at the track to be tough but it is a great to have a backup plan when the conditions outside are not great.

This week I also did my first strength workout of this training cycle. My plan is to keep up with strength workouts twice per week. It will be an important part of my training once again.

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.

Here are this week’s stories…

A story about a runner losing weight without losing beer.

Tips on how to survive winter marathon training.

Does exercise help you handle stress?

A Canadian runner set the half-marathon record with a stroller.

Back to the Dome

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As has become my routine at this time of year for 3 or 4 years now I returned to the indoor track under the dome last night. The discovery of the dome, thanks to a neighbour I run with, is one of the best things that happened to me since I started training for marathons.

With the snow and ice we tend to have covering our sidewalks when winter starts it is tough to fit in speed work and even tempo runs outside. Running at the dome has allowed me to continue these workouts without interruption during the winter months. I think there is no question that it has benefitted my training.

Last night was  my first outing of the year. I opted for a workout consisting of 5 x 800m. I end up with splits splits of 3:04, 3:03, 2:58, 3:03, 3:04. Having not done much in the way of faster pace runs, other than last Sunday’s race, since the Philadelphia Marathon I was pleased to see that I was still able to run at the same pace I did my workouts in my previous training cycles.

Since I am a member of Team Nuun this year I also made sure to have some Nuun on hand to fuel my workout..

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