Tag Archives: running

Week 17 of Training for the Scotiabank Ottawa Marathon

  

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?

Saturday Stories

20131123-083252 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. 

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.

The Early Morning Run

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?

Saturday Stories

20131123-083252.jpg

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. 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…

Will running more miles make you faster?

Posts about balancing running and life – here and here.

A great post about one runner’s journey.

Saturday Stories

20131123-083252.jpg

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. 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…

Reid Coolsaet’s post about training in Kenya ofer Christmas.

A post about dealing with setbacks or injuries.

Finally, if you are recovering from an injury here is some inspiration.

Saturday Stories

20131123-083252.jpg

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. 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…

4 attibutes of succesful goal setting.

A great ad involving beer and running.

A post about selecting a training plan for you.

One of my fellow STWM digital champions writes about the joy of running.

Another one of my fellow STWM digital champions writing about why he ha put his training goal aside and plans to http://noelpaine.wordpress.com/2014/08/03/staring-down-the-barrel-of-a-marathon/ help another runner.

Saturday Stories

20131123-083252.jpg

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. 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…

Tips for running in the heat.

Benefits of hill workouts.

One of my fellow STWM digital champions posting his thoughts on running and training for a marathon.

Saturday Stories

20131123-083252.jpg

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. 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…

A good way to add more vegetables to your diet.

A look back on the Boston Marathon two weeks later.

On the topic of Boston, two posts from bloggers I follow about qualifying for Boston last weekend – A whole lot of soles and the rendezvoo point

A story about how running changed a life.

If you have not already done so there is still plenty of time to get entries in for the giveaway of a copy of 4:09:43 Boston Through the Eyes of the Runners.

Preparing a 10 km Plan

20140128-231837.jpg

In addition to me running the marathon during race weekend here in May my wife will be running the 10 km the night before. In order to get ready for it she asked me to prepare a training plan for it. Overall, the plan includes 13 weeks of training. Probably more than is needed but I included a few easy weeks at the start to ease back into running.

After much thought I have completed the training plan and put it into a calendar for her to follow. The training plan starts in late February so maybe by then the really cold temperatures and windchill we have been experiencing in January will be a thing of the past. If not she might have to consider joining me at the dome for an indoor run or two!

This is the first time I have been tasked with preparing a training plan for someone else. I tried to make it fun and useful. In doing so I did not include any workouts just because I like them and there are not any back to back days. This was part of the challenge, thinking of what would work best for my wife in this case instead of going with what I know works for me.

It is fun to share something I enjoy and hope my wife will enjoy it as well. I am excited to see the result on race day. If this goes well maybe I will be tasked with preparing more race training plans in the future!

Saturday Stories

20131123-083252.jpg

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. 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…

A post on giving back to the running community.

Five things to try in 2014.

A running themed version of the twelve days of christmas.

A post about what defines running success.