Tag Archives: speed intervals

Week 2 of Training for the Scotiabank Waterfront Marathon

This week marks my second official week of training for STWM. It also marks my first full week of training under my new training program from my coach.

In terms of my new training program, my training will once again be broken into four blocks of training. In addition to running I have two set of exercise routines to follow, one for strength and endurance and the other for stability and mobility. I will be doing each routine twice per week.

In terms of running my schedule to did start off exactly as planned when I altered my planned long run Sunday morning. On the schedule was an easy 15 km turned in to a 14 km tempo run because I left the house later than planned and did not have as much time for my run.

The best runs of the week were the two faster runs I did. First up was speed intervals on Tuesday with this week’s workout being 10 x (100 m @ 100% followed by an easy 100 m) and 2 km @ 4:05/km.

The second of those runs was a tempo run last night involving 2 x ( 1 km  @ 4:40/km, 1 km @ 4:20/km, 1 km 4:00/km, 1 km @ 3:40/km). The weather last night certainly helped make it a good run. It is always a good way to end the day with a run home from work when the weather is like this…

That’s been my week so far. I plan to finish it off with a quick 15 km @ 4:20/km tomorrow. There is still a long way to go until race day in October but so far my training is off to a good start.

How did your week go?

Week 6 of Training for the Ottawa Marathon


Week six is nearly complete. In terms of training this week was very similar to last week in that I had the same workouts scheduled. As a result, my key workouts were once again my Tuesday run with accelerations and my intervals at the track last night.

My Tuesday 8 km runs with accelerations are a good challenge because I want push the pace when I am accelerating but at the same time I don’t want to push too hard that I am going to struggle for the rest of the run since I am going for 8 km. This is more difficult when I am doing 60 and 90 second accelerations.

Once again my interval workout at the dome was a tough but good one. Like last week I did 4 x each of 100m, 200m and 300m. Having done the workout last week I think I had a better feel last night for the pace I could run 200m and 300m intervals. My legs felt heavy and I was gasping for air at the end of my last interval so I think it was a good workout.

How all that is left for this week is an easy run home in the snow tonight, sicne it has been snowing most of the day, followed by easy runs tomorrow and Sunday. My long effort will probably end up being Sunday morning. I’ll be going for 21 km this time.

How did your week go?

Week 5 of Training for the Ottawa Marathon

20140128-231837.jpgAfter a recovery week last week it was back to regular training this week. Week five is nearly complete now. With 29 km complete so far this week I will end the week this weekend with 15 and 8 km runs. Fortunately we were back to average weather for this time of year this week so my outdoor workouts were not too difficult to get in.

Like in previous weeks my more intense efforts came on Tuesday and Thursday this week. Tuesday is my run where I include accelerations in an 8 km run. This week called for 2 x 30s, 45s, 60s and 90s. This workout is tougher than it sounds because it takes a bit of time to recover from the 60 and 90 second accelerations when pushing the pace.

I won’t spend too much time discussing last night’s intervals since I talked about them in last night’s post. What I will say is that the combination of 100, 200 and 300 m sprints is one of the toughest workouts I have done so far. The good news is that I made it through them without getting injured.

This week also saw me start a new strength workout that I will continue for the next four weeks. This one builds on the previous one with exercises to work on my legs, core and upper body.  It is a tougher workout than the one I did over the previous four weeks. 

That’s another week of training nearly complete. Once again I managed to fit in all of my scheduled workouts while avoiding any injuries or setbacks.

How did your week go?


Week 4 of Training for the Ottawa Marathon


Week four was the first of the recovery weeks in my training schedule. As mentioned last week, this training schedule is being divided into blocks of four weeks with the last one being a recovery week. This week I had just one intense workout scheduled which ended up being last night’s effort at the dome.

The biggest news this week was probably the fact that I met my coach to go over the next four weeks of training so now I knows what lies ahead for my next training block. In terms of running I have four more weeks of training that will include even more short sprints during my speed workouts. In addition, I have a new schedule of strength exercises to keep up with.

In terms of training this week, I mentioned that my only intense workout was last night’s effort at the dome. The workout on my schedule was a 3 km test. After a warm up the plan was to run 3 km as hard as I could. In the end the result was not bad but not quite what I expected. I finished it in 12:30, a time that I know I can beat. I finished strong by picking up the pace over the last 2.5 laps but I started off slower than I realized and could not recover. It is a lesson learned and a mistake I won’t make in four weeks when I do my next 3 km test in four weeks.

Next week it is back to more intense training with more mileage and more intense speed workouts scheduled for the next three weeks. I know the recovery this week was necessary but I am looking forward to getting back to more intense training before i do my next 3 km test in my next recovery week.

How did your week go?

Week 3 of Training for the Ottawa Marathon


Another week of training is nearly complete. So far I have managed to fit in three runs this week. The week will end with 21 km and 8 km runs this weekend. The week got off to a slow start with me being unable to run Monday and Tuesday but it has been a solid week of training.

The return of really cold weather saw me head to the dome two nights in a row for the first time. I still prefer being able to run outside but when the windchill gets to -30C being able to run indoor at the dome is a great option to have. Without this option I likely would have had to postpone one of my runs.

Wednesday I went for a 7 km run with 8 x 40 second accelerations. Last night was time for my usual speed intervals with the workout of choice this time being 6 x 50m, 6 x 100m followed by 2 x 1 km at 3:40/km. This makes three weeks in a row I have done 50 and 100 m sprints. I find they make for a great workout and am pleased so far that my coach has me doing them.

As with my training cycle for Philadelphia, my coach also has me doing stretching/mobility and strength exercises. So far I am managing to keep up with doing each routine twice a week. As long as I continued I think this will be as beneficial to my training as the mileage I am putting in.

Next week will represent the last week of my first block of my training program meaning it will be a bit of a taper after three weeks of going hard. Following that I will start another four week block with three weeks of hard training and ending with a week of recovery.

How did your week go?

Week 1 of Training for the Ottawa Marathon


This week officially kicked off training for marathon number 10 for me, the Ottawa Marathon in May. Other than to say I have started another training cycle there really is notmuch to report at this point. So far this week my training has included a few runs along with the resumption of strength exercises my coach assigned me.

In terms of runs so far this week I did a couple of 8 km runs along with a session of intervals at the dome. Last night’s workout at the dome was a quick one involving 50 m sprints. The goal of the first four weeks of my training will be to build strength. Part of that will involve short sprints at the track. The other part involves the resumption of strength exercises.

The most important part of this week was that it signalled the return to marathon training. After taking a little over month off following the Philadelphia Marathon it feels good to be back on a regular training program. I am excited to get back to training and take another shot at the marathon.

Now that I have started my training cycle I will once again start using my Friday posts as a weekly update on my training.

How did your week go?

Back to the Dome


The past two years I have had a pass to run at an indoor track during the winter. It has been a great addition to my training as it has allowed me to get in regular speed intervals when it is cold outside and I have to bundle up inseveral layers to run outside. For obvious reasons doing speed work indoor at this time is more comfortable.

Over the past two years I think it has given me the advantage of being able to fit in regular speed work earlier my training cycle for a spring marathon than I had in previous years. Last year when I started speed work at the dome I noticed an improvement over the previous year because my times were quicker regardless of which workout we chose on a given night. I am hoping that trend will continue this year. If it does I will certainly be in good shape for the Ottawa Marathon in May.

As mentioned, last night was my first workout at the dome for this winter. The workout of choice last night was 800m sprints. We only completed four of them but each one was completed in less than 3:10. I hope I can continue that trend. Now that winter has hit here I will be making a weekly visit to the dome to fit in speed intervals.

Do you continue to do speed work over the winter?

Week 14 of Training for the Philadelphia Marathon

20131025-220440.jpgAnother week of training is complete. Race day is now two weeks away. In two weeks from today I will be in Philadelphia getting ready for the marathon, number nine for me overall.

This week was the start of the taper for me. After getting in my longest training run Sunday morning I’ve only run twice. The run run being a set of intervals and the second one being an easy run tonight. Tomorrow is another day off for me then I’ll end off the week with a 12 km run Sunday morning.

Speed intervals this week, as you can expect after a 36 km long run, were short and quick. After an easy 2 km warm-up I did a series of 10 50m sprints. I finished the workout with an easy 2 km cool-down.

So that was it for my week. Not much to say this time around. The key to this week was recovery after harder weeks of work.

How did your week go?


Back on Track

For the first time this week since last month’s Ottawa Marathon it felt like I was back to regular training. The quality of my runs this week and my overall mileage helped make that possible.

In terms of quality runs, I managed to fit in a good tempo run Tuesday night and 800 m repeats at the track last night. Having higher intensity runs back to being a regular part of my training is a good feeling.

In terms of mileage, I have managed to fit in 58 km so far. My plan is to get in another run tomorrow which will push my weekly mileage over 60 km for the first time since the Ottawa Marathon.

For now I still have not made any plans for any races before September’s Army Run but I would like to fit in a couple of shorter races over the summer and am close to committing to a couple of them.

So for now I am still running without a plan but I am getting back into a good routine.  I feel like I am ready to start focused training for my fall marathon and am ready to get going again after a bit of a break following the Ottawa Marathon.

What are your plans for the summer?

Week 9 of Training for the Ottawa Marathon

Another week of training is nearly complete. The plan for week nine was to aim for 100 km. With one day left I am close to that mileage but with another 20 km needed tomorrow not sure I will get there. Still with a minimum of a 10 km run tomorrow I will hit at least 90 km for the week which is not a bad week of training.

The week got off to a good start with the second of my planned long runs of over 30 km. Not having time to go earlier in the day I ended up heading out for a 32 km (20 miles) run after the kids had gone to bed. This is certainly not my favourite time of day for a long run but under the circumstances it is what worked best and it felt good to complete.

I was not able to make it to the dome for intervals this week but think I made up for it with a couple of solid tempo runs including a 12.5 km effort Tuesday night. The second effort was an 8.8 km run last night.

My plan to aim for 100 km this week was to fit in 2-3 multiple run days. I was able to do so with two runs on Wednesday but busy days at work yesterday and today prevented me from repeating that.

While I might not hit my mileage goal for the week I can still say I had a good week of training and there is still plenty of time for me to hit that 100 km goal a couple of times before I start my taper. Week 10 kicks off Sunday with an anticipated 24-25 km run.

 How did your week go?