Here are this week’s stories…
A post about mental health.
A great post about what the marathon is made of.
Here are this week’s stories…
A study on performance boosting cheers.
Here are four ingredients for success .
A great story about how running helped one runner carry on.
My first week of training for the Boston Marathon is in the books. It still feels weird to say it but my running schedule is now officially focused on getting ready for Boston. The week did not go exactly as I had planned but my training cycle is only just getting started.
I started off the week with a run in the snow…
As per my previous training cycle my plan this time around is to work in tempo runs on Tuesdays and speed work on Thursdays. This week on Tuesday I fit in some tempo work with a run home from work consisting of a 3 km warm up, 5 km at marathon pace and 1 km cool down.
Unfortunately I had to skip my speed work on Thursday because I was not feeling well. Fortunately I was felling well enough to get back to running on Friday so I only had to skip one day. I probably could have gone for a run Thursday too but it would have been counterproductive.
Yesterday I went for what ended up being my long run of the week. I got in just under 14 km of running and I snapped a few pictures for the latest #Runchat #RunChatHunt along the way including this one…
I plan to keep running regularly because A) I enjoy it and B) it keeps me active. But I’m not quite sure what to do with myself over the next two months. Do I just run based on how I feel each day or do I try and keep it interesting by adding other elements such as speed work hill repeats?
I really don’t know what the answer is here. I want to keep running but I do not have a goal to focus on and that is what usually keeps me going. What I need now is some assistance to guide me in my approach to these next two months – so I’m hoping to crowdsource a few options.
Drop in and leave a comment to let me know what you would do with a 2 month break.
Tonight I ran a beer mile for the second time. For those of you not familiar with the idea of a beer mile it involves running four laps of a 400m track and consuming a beer before each lap with a penalty lap added if you get sick. You can view the full rules here.
Last year I ran the mile in 14:03. Once again this year we chose the same track as our venue…
I managed to improve on my time this year with a 13:19 finish. I am not sure what I did differently this year but whatever it was it seemed to work. It is certainly not a great time compared to times others have accomplished but I am not sure what I could have done to improve my time more than I did.
This was the scene after we all finished the mile (I should point out that all cans were picked up after I took this picture and no waste as left on the track).
Yesterday I did my latest race of the year. For a change of scenery I signed myself up for a trail race. It was my third trail race since I started running. The previous two races took place at the same location as yesterday’s race. The location was a ski hill about 15-20 minutes from here.
My previous two races were 12 km races. Having not done much trail running in the past I was not sure what to expect in terms of a result. One thing that was apparent is that the weather would like lay have an impact because It has been hot and humid here lately and thunderstorms were in the forecast for yesterday.
When I woke up to get ready for the race it was raining. Fortunately that was the last thunderstorm of the day but it meant that there would be mud and puddles along the trails to try and avoid. I probably made my biggest mistake off the start by pushing harder than I should have given the hills to climb along the course.
The toughest part of the race came just after the halfway point when we dropped over 100min altitude. Once we got to the bottom of the hill we had to start climbing again. The climb was more of a series of hills as every time I thought I was close to the top another incline would come into view as reached what I thought was the top. Climbing the hill involved more walking than running because I was feeling the effects of the heat and the run itself.
I managed to finish in 3:13. By comparison, when I ran Around the Bay two years ago I completed the same distance in 2:14. Although I still prefer road racing I am pleased I tried the race. It was a great change scenery from my usual routine. If I have the opportunity I will probably try another trail race again at some point.
Since race day is Sunday I decided to move this post up a few days in order to give a final overview of my training for the Scotiabank Ottawa Marathon. My training is now complete and I am ready to tackle marathon number 13, my 7th consecutive year here in Ottawa.
This week was not so much about training. It was more about staying healthy and staying disciplined with my diet. I think I was succesful on both fronts. At this point I am really starting to get anxious for Sunday morning.
In terms of running this week the only run really worth mentioning was Tuesday night’s tempo effort. It was my last run at a faster pace scheduled before the marathon. I ended up with a 13 km run that consisted of a 2.8 km warm up, 7 strides, 30:00 at 4:17/km and ending with a cool down.
I’ll go for a very easy 15-20 minute run Saturday morning to shake out my legs but for all intents and purposes my final training run was tonight’s easy effort. It was a perfect evening for a run…
Tomorrow I will head to the race expo to pick up my kit and take a look for deals although there isn’t really any gear I need. Other than that my plan for the weekend is to try and stay off my feet as much as possible in order to be prepared for Sunday morning.
How was your week?
Since race day is one week away this will be the last of my weekly training updates for this training cycle. In a few ways this training cycle has gone better than i expected it would. I feel like I am ready to take on another marathon. I just have to try and get through the final week without driving myself crazy thinking about my preparation and race day itself.
Following a last week of heavy mileage I started dropping my mileage this week. For the first time in a while I was doing easy runs of less than 10 km. In a way it felt strange to be doing so but at the same time it was also a nice reminder that race day was near.
Despie the fact that I was tapering my Tuesday and Thursday runs were still solid efforts. Tuesday night’s run was a threshold effort consisting of a 3.2 km warm up,10:00@Maintenance pace, 10:00 @ 4:26/Km, 10:00 @ 4:46/Km, 10:00 @ 4:26/Km and a cool down.
Thursday night’s speed workout was even more intense with a 3.2 km warm up followed by 6 sets of 200m hard followed by and easy 200m, 3.2K in @ 4.26/km, an easy 1:30, another 6 sets of 200m hard followed by 200m easy and a cool down.
This morning while out for a run with my 2 year old in the Chariot I ran past this in case i needed another reminder that race day was near…
Now I just have a few more runs to go before I get to tackle marathon number 13 next Sunday. Ideally it will be a little cooler out than the hot day we had today. I’ll worry about that more later in the week when we get closer to race day.
How did your week go?
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…
Canadian matathoner Reid Coolsaet recapping his race at the recent Rotterdam Marathon where he qualified for the Olympics in Rio.
Kenny from A whole lot of soles shares his thoughts on Boston here.
Some tips here for those running the Ottawa Marathon next month.
When I first started training for marathons I used to get in a lot of mileage early in the morning while the rest of my family was asleep. Usually I was able to go and get back home before anyone was awake.
That changed when my second daughter was born a couple years ago. Having a new baby made it easier to get in my mileage after work. The reason for this is that I found it tougher to get up at 5:00 or 5:30 to get my run in early.
This past Sunday and this morning I managed to fit in early morning runs again. The benefit of this is that it gives me another time of day to try and fit in a scheduled run.
Although it is tough to get in the habit of going to bed early enough for a run that early in the morning the benefit is that my run is out of the way early in the day. The result is that it has less of an impact on the rest of my day. There is also less traffic on the streets to worry about at that time of day.
Here was the scene this morning as I was nearing the end of my run…
What time of day do you prefer to run?