Today I managed to get in mileage with my kids in two seperate runs. The first one this morning was a shorter run with my two oldest daughters. Taking advantage of Sunday Bikedays, which shutdown the parkways here to traffic for part of the day, I took my 3 year old in the Chariot while my 6 year rode her bike alongside us…
We managed 4.6 km. Unfortunately today was the last day of the year for Bikedays this year. However, now that she is too big for longer runs in the Chariot having her bike alongside me gives me another way to continue bringing my oldest with me when I run in the weekends. Hopefully we will be able to take advantage of it more often next year.
Run number two of the day was a standard run with my 3 year old in the Chariot this afternoon. After loading snacks into the Chariot we were off for another run, with a stop along the way to return some library books. This time I ended up with a run of just over 15 km.
Overall, I managed just under 20 today. Splitting it into two runs was not ideal but it was what worked best and spending the time with two of my daughters made it more entertaining and enjoyable.
I have not been running or posting much lately with the arrival of a newborn nearly two weeks ago. There has not been as much time for running as we adjust to the new arrival at home.
Fortunately I have been able to fit in some runs over that time to keep me active. Most of those runs have come late at night after the kids were asleep and before I shut down for the night.
Today I was fortunate enough to be able to get in a run during the day. It was a hot day, 30C (86F), but it was nice to get out during the day again. I also had a partner join me for the run…
Eventually I will get back into a more regular running routine once things at home have settled down a bit. I will be pacing the Army Run half-marathon in September once again this year.
For now I am enjoying something more important, spending time at home with my family.
After coming off the high of running a marathon the first thing many runners tend to do is look to what their is or should be. I’ve certainly done that often, signing up for a fall marathon less than one week after running my spring marathon on more than one occasion.
This year is different for me. I’m not looking toward what my next goal is. I have a more important issue to look forward to right now, the arrival of a new baby within the next month. I will get back to running before that happens but it will just be running to stay active and running home from work in the evenings because I can.
I will also get around to getting the Chariot out and take my 3 year for some runs. I haven’t taken her out yet this year, partly due to the cooler weather we had been experiencing here before the recent heat wave that affected Race Weekend. I need to make a point of getting out for more adventures with her before she gets too heavy to run with like her older sister.
Beyond that I am not sure what I will get up to in terms of running over the summer. If I do end up doing any races they will likely end up being last minute decisions. I guess if you can I have a goal for the next little while it really is just to keep active and stay in shape so I continue my annual gig as a pace bunny in the Army Run half-marathon.
Race day is only 2 weeks away now. This week was another full week of training although I did cut back on my mileage due to time constraints on a couple of days. That said, I think it was still another solid week of training. The result was a 77 km week.
The biggest impact on my training this week was not being able to fit in my scheduled 16 km tempo run and 20 km worth of speed work. To make up for that I opted for 11 and 10 km efforts both at marathon pace.
This morning the weather was what I hope it will be on race day. There weren’t many clouds in the sky and it was cool with little wind. The previous two occasions I’ve run in Philadelphia it ended up being a little on the warm side for this time of year. Weather like we had here this morning would be great for running a marathon.
Once again this morning I brought my soon to be 3 year old along for the ride in the Chariot…
The plan for week 17 is for another solid week of training before I really ramp things back the following week. My plan has me coming in around 92 km for the week which I think is a little more than I’ve done 2 weeks out from a marathon in previous cycles but I think it will be fine this time since I had a bit of a recovery week this week in terms of overall mileage.
How was your week?
Race day is now less than one month away. My plan for this week was to continue my progress and put in another big week of training. I managed to finish the week with 104 km done. That makes three consecutive weeks of at least 100 km. For me that is a first and certainly a positive as I get closer to taper time.
I managed to average over 10 km per run again this week with my shortest one being a 10.2 km effort. Once again my threshold and speed workouts were by biggest efforts during the week.
Tuesday night’s threshold effort involved a 3.2 km warm up, 6.4 km at 4:25/km, an easy 5:00, 10 x 100m hard/0.30 easy and a 3 km cool down. I managed to plot out my route for this run properly as I arrived at the highschool close to my house in time to do my 100m sprints on the track…
With my wife being out of town Thursday I had to push my speed workout back to Friday night. This week my workout ivolved a 32 km warm up followed by 6 x 200m hard/200m easy, 6.4 km @ 4:30/km, an easy 1:30, 6 x 200m hard/200m easy followed by a ool down of just over 3 km for a total of just over 18 km done.
Unfortunately I was not able to make use of a track for my 200m sprints when I did this workout. Like I often do I ended up running it on a bike path on my way home from work with my backpack on. Fortunately it is still pretty warm here during the day and I am not having to load much in my backack so I did not really feel it.
This morning I ended off the week with my longest run with one of the kids in the Chariot. I ended up doing 35 km with my 2 year old along for the ride.
I know have 4 more weeks of running before race day. My plan is for two more weeks of solid mileage before I do a 2 week taper leading up to race day.
How did your week go?
Last week I started building up my mileage again after taking a recovery week the week before. I managed to finish with a total of just 70 km for the week which is about what I was aiming for before I build up to a few weeks of 90-100 km weekly mileage.
Since I was coming off the Army Run when I paced the 1:35 half-marathon group I stuck to easy paced runs last week with the exception of speed work on Thursday.
The best part about the week is that the weather was perfect for each of my runs. This was the scene on Wednesday as I ran home along the Rideau Canal…
I followed that up with speed work involving 200m repeats the following evening. My workout involved a 3 km warm up followed by 4 x 200m hard / 200m easy, 10:00 @ 4:35/km, 1:30 at a very easy pace followed by another round of 200 m repeats.
I ended the week by taking my two year old for a run in the Chariot yesterday. We ended up completing 20 km and stopped to see the horses of the RCMP Musical Ride…
With week 10 out of the way there are now 8 weeks to go before the Philadelphia Marathon. In terms of my training that means a few more 30-35 km runs to go and 5 more weeks of heavy mileage.
How was your week?
This week was probably my first week of full regular training since May’s Ottawa Marathon. By that I mean that I mean a full week of training with a tempo run, speed session and long run included. This week I did all three again in a week of training. Overall I ended up with just under 58 km done.
For my tempo run on Tuesday this week I ended up doing 2 sets of 2 km at 4:14/km followed by a 1:15 jog. My speed workout on Thursday ended up being 12 x a hard 200m followed by an easy 200m. After taking it relatively easy since the marathon it felt good to push the pace once again to see where I am at as I head into another marathon training cycle.
The summer also means that my long runs on weekends involve adventures with one of my daughters in the Chariot. This morning I headed out with my two year old. I keep promising her we might see swans along the river but I struck out for the third time in a row on that count. However, we did catch the footguards outside of Rideau Hall.
Next week my schedule calls for more of the same in terms of mileage. I will be fitting in my next race next Sunday with 30 km trail race. I am not sure what to expect from that will be my longest run in a while and I don’t regularly run on trails but it will be a nice change of pace for me.
How did your week go?
Witht the nice weather here again I am back to running with the Chariot on weekends. Last Saturday my two year old and I went for a 22 km adventure. Here is what we saw along the way…
A duck in a fountain
The War Memorial
The Parliament Buildings
A statue of Rocket Richard, my dad’s favourite hockey player
And finally, the horses of the RCMP Musical Ride
As you can see it was a pretty eventful run. Now the tough part will be to come up with other sites to see the next time we go out.
Sunday my schedule called for 27 km with the final 8 km coming at my goal marathon pace. My plan was to get started early with my youngest daughter in the Chariot for the first 19 km at an easy pace. Following that i planned to drop her off at home and do the remaining 8 km on my own.
As many of you know already, runs do not always go exactly as planned. Instead of going the way I planned my 27 km run ended up being divided into 3 runs of nearly identical distances.
The first part of my run went partly as planned. I started out with my youngest daughter as planned. However since her sister was awake when I left the house meaning I would have to find a way to include her. The first part of my run ended up being a quiet 9.5 km at an easy pace.
The second part of my run began when I returned home to switch kids with my wife. I headed back out with my other daughter to get in the remaining 9.5 km at an easy pace.
After dropping my oldest daughter at home I headed back out for what was supposed to be a quick 8 km on my own. Taking advantage of a main street closed to traffic on Sunday mornings I decided on an out and back route. The first half of this portion of my run went as planned. However, as I hit the turnaround point I ran into my parent in-law riding their bikes back toward our neighbourhood so for the second half I had pacers beside me on bikes.
To top it all off I also drained the batteries on 2 Garmins yesterday and had to finish my run without a watch. My current Garmin died as I dropped off my second daughter. I grabbed my old Garmin which was still in a drawer when I headed out for the marathon pace portion of my run. Unfortunatley it died before I finished that portion of my run.
Thanks to mapping websites I know I completed the 27 km I intended to but since my old Garmin died before I finished my run I am not sure exactly how long it took me to complete.
In the end my run did not go as I had planned but this run probably turned out better than planned.
Since last week was a recovery week I only had a 15 km run scheduled. The fact that building I used to work in was being imploded made it easy to pick out a route because I was curious to see how it would happen.
I had planned to take one of my daughters with me for the run but everyone was asleep as I got ready to leave the house. Knowing my oldest would be disappointed if she found out I went without her I went to see if Incould wake her and she jumped up as soon as I asked her if she still wanted to go see my old office building blown up.
Unfortunately I did not leave myself enough time to get to the site from my house before the implosion took place and I found myself running at my marathon pace to try and get there on time. We were about 1 km away from the site when we heard the building come down. However, we continued so we could check out the aftermath.
On the way home a pair of ducks swimming in the Rideau Canal provided us with a little more excitement. As you can see, despite the rain Sunday morning was an entertaining adventure.