Tag Archives: speed intervals

Week 7 of Training for the Ottawa Marathon

Week seven of training for the Ottawa Marathon is nearly complete. This week’s schedule called for 72 km (45 miles). Following last night’s run I have completed 59.5 km so far this week. With a planned 12 km run tomorrow I will hit my target for week seven.

It was another solid week of training that got started with a 25 km (16 mile) run early Sunday morning. I was also able to take advantage of some unusually warm weather to do most of this week’s runs in shorts and short sleeves much earlier in the year than usual.

Other than the long run my tougher workouts included some hill training Tuesday night and my first outdoor set of speed intervals last night with mile repeats being the workout of choice this time.

Week eight kicks off with a scheduled 28 km (18 mile) run Sunday. It is hard to believe I am already at the halfway point of my training for the Ottawa Marathon.  According to my training schedule I know only have 597 km (370 miles) left to go before race day in May!

How did your training go this week?

Week 5 of Training for the Ottawa Marathon

Another week of my 16 week training program is nearly complete. Week five will come to an end with tomorrow’s run. Although marathon day is still a long way away it is hard to believe I have nearly completed five weeks of training.

This week’s training schedule called for 61 km (38 miles). So far I have completed 42.5 km. A 10-12 km run tomorrow will leave with approximately 52-54 km for the week which is still a good week considering I went skiing Tuesday night instead of getting in a scheduled run.

The highlights of the week this week were my 8.8 km tempo run Wednesday and last night’s series of 2 km repeats at the dome. Tomorrow I plan to end the week with some hill repeats. I am not sure if it will end up making a difference on marathon day but my weekly speed interval sessions at the dome have me feeling more confident about my training.

Week six kicks off Sunday with a 24 km (15 mile) run on the schedule. Week six will also see my first race of the year with the St. Patrick’s Day 10 km race next Saturday. Only 12 more of these recaps to write before marathon day!

In case you missed it, there is still time to enter my book giveaway.

How did your training go this week?

Week 3 of Training for the Ottawa Marathon

Week three of my 16 week training program for the Ottawa Marathon is nearly complete. Due to heavy snowfall and limited visibility this afternoon I missed out on today’s run. I’ll finish the week with a final run tomorrow.

This week’s plan called for 61 km (38 miles). Right now I have done 45 km this week. Tomorrow’s run will leave me close to the 60 km I ran last week.

This week was another good week of training. I started off the week with an easy 18 km run on Sunday and managed to get in a tempo run Tuesday and another round of speed intervals last night.

Speaking of the speed intervals, this is certainly the earliest I have incorporated speed intervals in a marathon training cycle. I will also likely end up completing the most speed interval sessions I have ever done in a marathon training cycle. It remains to be seen whether this will make a difference on race day in May but so far these extra speed intervals have me feeling more more confident about my training.

With week 3 nearly out of the way it means I only have 13 more of these updates to write before race day. Week four kicks off with a 14 mile (22 km) run on Sunday.

How did your training go this week?

Pacing Speed Intervals

Tonight I was planning to debut the second of my new features but I did not have time today to put something together for my science of running feature so I will save that for Sunday. Tonight’s post will just be a quick post about speed intervals at the dome.

Tonight was the third night of my new routine of running speed intervals at the track on Thursday nights. I’ve noticed it overall and not just the past three weeks at the dome but I seem to have developed a habit when it comes to pacing my intervals.

I am not sure why it works out this way but when I do intervals the fastest ones are at the start and end. The midpoint generally seems to be the toughest part of the workout. I would have expected to see a dip in my times over the last intervals but so far that does not be the case.

Do you notice a similar pattern when running speed intervals?

Week 2 of Training for the Ottawa Marathon

Since I decided to make tomorrow my rest day week two of my 16 week training for the Ottawa Marathon is complete.

This week was another good week of training with all of my runs going according to plan. My plan called for a total of 57 km (36 miles). I managed to pass that total by 4 km for a total of 61 km (38 miles).

This week also saw me running in a variety of conditions. From a long run in the cold to start the week on Sunday morning to my weeknight runs home from work in temperatures just above or just below freezing to last night’s speed intervals under the dome.

Based on some feedback after last week’s speed intervals at the dome I have been consciously trying to keep my stride shorter and to remember to keep my shoulders relaxed. The changes felt awkward when I first tried them but they are starting to feel more natural now. Whether any of this makes any difference with regards to my race times remains to be seen but for now I will continue to work on this.

Now that week two is out of the way there are only 14 more of these updates before race day on May 27. Week three kicks off with a 19 km (12 mile) long run Sunday.

How did your training go this week?


Tonight’s Mile Repeats

Thursday nights have now become my night for speed intervals at the indoor track. Tonight’s workout ended up being the same as last Thursday’s workout with 5 x 1 mile repeats the intended workout.

I am pleased with my times from tonight. I ended up going a little faster than last week. Tonight my times were 6:31, 6:37, 6:43, 6:32, 6:29 whereas my average was closer to 6:40 last week.

I think I am starting to notice a pattern with my speed intervals. You’ll notice that my slowest one tonight was the middle one. I am not sure why but that seems to be a regular occurrence for me. For some reason I start quick, slow down in the middle and come back strong for my last couple of intervals.

So far I am enjoying the ability to run at the indoor track. It is nice to be able to run in short sleeves and shorts in the middle or winter, especially on nights like tonight when the temperature is barely above freezing and raining.

Do you regularly incorporate speed intervals in your training? Do you run indoor over the winter months?

Plan for the Rest of January

With no races scheduled for this month and my 16 marathon training program only scheduled to start early next month I have been running without a plan so far in January. Essentially my focus for this month has been to continue running regularly.

So far I have managed to do just that. So far this month I have completed nearly 112 km, or 69 miles. With 14 days remaining in January I only need 89 km, 55 miles, to pass 200 km, 124 miles, for the month.

Beyond that, if I average just under 10 km per day I will hit 250 km, 155 miles, for the month. I think that is a pretty good total for a month in which I was running without a plan. With that it looks like I just gave myself my first goal for January.

In addition to my monthly mileage total, I thought of a couple more goals for myself in January. Sunday I wrote about my first session of speed intervals on an indoor track. I plan on going again Thursday evening. My goal will be to get to the track at least one other time this month.

My other goal involves my longer runs. Since I ran the Philadelphia Marathon in November I think my longest run has been 16 km, 10 miles. My final goal for the month will be to get in at least one 21 km, 13 run. The reason for that distance is simple, it is the distance of a half-marathon.

What goals have you set for yourself this month?

Speed Intervals on an Indoor Track

This morning I tried speed intervals at an indoor track for the first time. As I mentioned in a previous post, I am looking to add more speed work to my training as I get ready for this year’s Ottawa Marathon. Having access to an indoor track will now make that easier to get started early in my training and having others to run with as I do them will no dot help with motivation and consistency.

Until a neighbour mentioned it to me I was not aware we had a 400m indoor track close to home. Today was certainly a good day for an indoor run with the weather sitting at -30 C, -22 Fahrenheit, with the windchill when we left home.

Here is a look at the track, apparently it is the 2nd largest dome of its kind in North America…

The plan for today was to do mile repeats with an aim at maintaining a pace of about 1:40 per lap and 5:00 per mile. We started off with our first three miles right on target. Miles 4-5 saw us slow down to about 5:10 per mile. Miles 6-8 ended up being our fastest miles with times of 4:41-4:47.

Overall it felt like a strong workout. It was certainly nice to get in a run in shorts and short sleeves despite the cold weather outside. I can see running at the dome becoming a regular part of my training during the winter months. It is nice to have others to run with to help keep me motivated and on target and since many of my runs are in the evening it was nice to not have to worry about not being able to read my pace on my Garmin.

Have you tried running on an indoor track?

Family Fun Run

Today my training plan called for a 5 km race. Since there were no 5 km races around today and I ended up doing something a little different today.

Last week my wife and I ended up buying the bike attachment for our Chariot stroller. We ended up testing it out for the first time today with my wife pulling our daughter while I followed behind or ran ahead.

The run started off slowly as we got used to the stroller being pulled by the bike and we also made a stop at the farmer’s market to pick up some supplies we missed out on yesterday.

Once we left the market, with 2 km on my Garmin, my run turned into a series of speed intervals as I would run off ahead of the stroller pushing my pace up to between 3:00-3:30 per km. I don’t recall how many of these intervals I did in the end but it certainly felt like I had a good workout by the time I got home.

Here are the final details of my run…

Do you involve your family in any of your runs?