Tag Archives: speed training

Week 8 of Training for the Ottawa Marathon


Week eight was my second recovery week in this training cycle. As a result, there is not a lot to say about my training so far this week. I really only had one notable workout this week, last night’s effort at the track.

Other than last night’s effort my other workouts this week involved easy runs. Of course this was important because I was coming off three weeks of more intense training. The point of this week was to recover from those weeks.

Back to last night’s workout. You might recall that during my last recovery week my speed workout at the track involved a 3 km test at the track. Last night was a repeat of that workout. Last time I finished in 12:30, a time I was not thrilled with because I knew I was capable of more.

Last night my goal was to aim for under 12:00. Doing so would require 400 m laps in 1:45-1:46. I was successful in achieving that goal with a time of 11:40. Based on that result alone it was a good week of training.

Once I finish this week over the week it is time to start a new block of four weeks of training. I my my coach before heading to the track last night and now have my running and strength training routines for the next four weeks.

How did your week go?

Sprints at the Track


The first and second blocks of my training program include several short sprints. The first block involved 50 and 100 metre sprints. The second block of my training that I started this week involves 100, 200 and 300 metre sprints. The idea of including short sprints early in my training is to help build strength.

Short sprints are not something I had previously included in my training but since I started working with my coach they have become a regular part of my training. While not the easiest workout in my training routine it is certainly a rewarding one that generally leaves me feeling positive about my training.

Tonight’s workout was probably the toughest one so far with a 10 minute warm up followed by 4 x each of 100m, 200m and 300m. Having done 100m sprints already this year I knew what I was getting into there. The longer sprints were a different story. Having never done 200m and 300m sprints before I was not sure how to approach them in terms of pace.

I survived tonight’s workout and feel pretty good about the result. Now that I have done a series of 200 and 300m sprints I have a better idea of how to approach them when I repeat the workout the next two Thursdays.

Do you include sprints as part of your training?

Saturday Stories

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…

New York Marathon to restore bag check after their decision to cancel it was criticized by runners.

An investigation of the roots of cheating in running.

A post on the benefits of speed training while training for a marathon.

Finally, the next #runchat takes place on Twitter tomorrow night.