Tag Archives: speed work

Week 17 of Training for the Boston Marathon

Race day is now 15 days away. This week was the start of my taper for the marathon. At this point I am more worried about getting sick or injured than I am about the rest of my training.

The biggest news this week was that my passport for the marathon arrived in the mail..

In terms of training I finished with 74 km for the week. That involved my usual routine of easy runs mixed in with a tempo run on Tuesday and speed work on Thursday.

Tuesday’s tempo run was a 10 km run with 7 km done at my tempo pace. Thursday’s speed work involved a run along the same route with a series of strides mixed in.

This morning I did my last run over 20 km before the marathon. I ended up doing a 22 km run. Next Sunday I will probably aim for 15-16 km for my longest run.

The best part about this week is it finally seems like winter is coming to an end. This morning was a perfect spring morning for a long run. If the weather in Boston on race day is anything like that it will be a good day to run a marathon.

How was your week?

Week 17 of Training for the Scotiabank Ottawa Marathon

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Race day is almost here now. One week from today I will run my 14th marathon, and 8th here at home. I had one final full week of training this here although I did dial back on the mileage once again. I ended this week with a total of 79 km.

I managed to fit in two good workouts this week where I was able to push the pace a bit. Tuesday’s run ended up being a 12 km effort with 7 km done at my tempo pace.

Thursday my speed workout involved a 2 km warm up, 6 x 200m/200m easy, 5 km @ 4:30/km, 1:30 easy, 6 x 200m/200m easy. I had planned to make the workout even longer with a longer warm up and cool down and longer run at marathon pace but had to cut it short due to time constraints. I think I still managed to put in a solid effort.

This morning I went for my last long run before the marathon. It was an easy 19.6 km effort and it was fitting that I saw several of these along the way…

In terms of what’s left before the marathon I have a few 6-7 km runs and a 12 km marathon pace run scheduled. I plan to keep my mileage around 50-55 km. My training is done so there is no need to push beyond that in the final week.

More importantly I plan to try and get to bed early every night leading up to the marathon and loading up on carbs (I got  start on that tonight by picking up some supplies at the grocery store).

How was your week?

Week 16 of Training for the Scotiabank Ottawa Marathon


Race day is now 2 weeks away. At this point the main goal is to avoid injury or getting sick. My key workouts are out of the way. I ended this week with a total of 76 km done, just ahead of last week’s effort. This week also saw my last run over 20 km before the marathon.

The key workout was my speed workout Thursday evening. This week’s workout called for a 3.2 km warm up followed by 5 x  5:00 @ 4:00/km and 3:00 easy. It was a solid run. By the time I reached the last 2 intervals I was feeling the effort and had to push myself to keep up the pace I was aiming for. 

Saturday when I went for my run I passed what is always a welcome site at this time of year, a sign of just how close race day is…

2 weeks until the @ottawamarathon #running #marathontraining #runottawa

A post shared by Patrick Girard (@pat42.2) on

This morning my goal was to run 28 km. Despite the occasional gusts of wind the cool weather was good for a long run. I felt good and did some of it at my marathon pace…

Now I am down to my final 2 weeks of training. This week will be a final week of full training while the last week will be lighter in terms of mileage and effort. My goal, as previously stated, will be to stay healthy. At this point there isn’t really anything I can do that will improve my result on race day. I just need to avoid doing something silly. 

Next week I will still do a tempo run on Tuesday followed by speed work on Thursday. I will end the week with a long run of less than 20 km. I am not entering the point where I will start paying even closer attention to my diet and making more of an effort to get to bed on time. 

How was your week?

Week 14 of Training for the Scotiabank Ottawa Marathon


Race day is exactly 4 weeks away from today. I closed out the week today with what will be my longest run of this training cycle, 35.3 km, and what will be my busiest week, 112 km.  This week was almost my 3rd consecutive 100 km week. That is a first for me. 

In the process of logging my busiest week in terms of mileage I managed to log a couple of solid faster paced runs this week. The first was a threshold workout on Tuesday. Since I was scheduled to do a VO2 max test Wednesday afternoon I got up early and did my run before work. The workout consisted of a 3.2 km warm up followed by 2 x 3.2 km @ 4:10/km with and easy 2:00 between sets followed by a cool down.

Thursday evening was time for my speed workout. Having done the previously mentioned VO2 max test the day before followed by an easy 12 km that night I was not sure how I would feel for this run. Surprisingly I felt fine and had no trouble completing the workout consisting of a 3.2 km warm up, 6 x 200m with an easy 1:30 between sets, 6.4 km @ 4:20/km, 6 x 200m with an easy 1:30 between sets and ending with a 3 km cool down.

When I headed out for my long run this morning it was overcast and cool, the kind of weather it would be nice to have on race day. My plan was to run for 35-36 km and I ended up with 35.3 done. I felt good once again during the run. It was a good way to end what has been a busy week.

The upcoming week will see me drop my mileage, mainly due to the fact that I am running a 10 km race next Sunday. I plan to use that one as a tempo run. Then I will have one more full week of training before race day. Now I am starting to get to the point where I am conscious about not doing anything unnecessary that might impact race day

How was your week? 

Week 13 of Training for the Scotiabank Ottawa Marathon

It is starting to set in that Race Weekend is getting close. In 5 weeks from today I will be running the Ottawa Marathon for the 8th consecutive year. It is an event I look forward to every spring and this year is no different.

The big story for this week is that I followed up last week’s 102 km with 107 km this week. It is the first time that I’ve managed to fit in back to back 100 km weeks. That said, I’m not done there. My schedule has me looking at another 100 km week for week 14.

Last night’s blog post was about two run days. If I was not able to do that by adding an extra run at lunch while I am at work I wouldn’t be able to hit these mileage targets. This week I had two multiple run days.

Thursday was time for my weekly speed workout. This week my schedule had me doing 300m repeats in a workout consisting of 2 sets of 3 x (300m/100m easy). Despite the fact that I chose to do the workout with my backpack while I ran home from work I felt like I was able to push the pace for the repeats.

This morning I ended the week on a great note. Although it was cool enough for me to grab a pair of gloves when I left the house it was perfect weather for a long run. This morning’s run was a 32 km run, the 2nd time I’ve been up to 32 km during this training cycle and 3rd time I’ve run at least 30 km.

Next weekend my plan is to do my last long run over 30 km. For me that is always a nice milestone to reach during marathon training. It is another sign that race day is getting close.

How was your week?

Week 12 of Training for the Scotiabank Otawa Marathon

With 6 weeks to go this week was my biggest week of training so far. It was my first week of over 100 km with a total of 102 km done this week.

Coming off last weekend’s half-marathon most of this week’s runs were done at an easy pace. Thursday’s speed work was my only workout that did not come at an easy pace.

My speed workout involved a 3.2 km warm up, 6 x 200m/200m easy, 3.2 km @ 4:30/km, 6 x 200m/200m easy followed by a cool down. It was actually my second run of the day following an easy run at lunch, a necessity in some days in order for me to be able to run 90-100 km weeks.

The bigger news this week was that spring seems to finally be here. Last week ago I was still running in snow..

Meanwhile this week looked like this..

and this..

This week’s weather was much more appealing to run in. If it continues this way it will certainly help keep me motivated through a few more weeks of heavy mileage and tough workouts.

How was your week?

 

Back to the Dome

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As has become my routine at this time of year for 3 or 4 years now I returned to the indoor track under the dome last night. The discovery of the dome, thanks to a neighbour I run with, is one of the best things that happened to me since I started training for marathons.

With the snow and ice we tend to have covering our sidewalks when winter starts it is tough to fit in speed work and even tempo runs outside. Running at the dome has allowed me to continue these workouts without interruption during the winter months. I think there is no question that it has benefitted my training.

Last night was  my first outing of the year. I opted for a workout consisting of 5 x 800m. I end up with splits splits of 3:04, 3:03, 2:58, 3:03, 3:04. Having not done much in the way of faster pace runs, other than last Sunday’s race, since the Philadelphia Marathon I was pleased to see that I was still able to run at the same pace I did my workouts in my previous training cycles.

Since I am a member of Team Nuun this year I also made sure to have some Nuun on hand to fuel my workout..

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Race Report Richmond Road Races 2016

imageThis year I got my race season off to an earlier start than usual. I ran a 10 km race about 20 minutes from home. The Richmond Road Races have been going on for 34 years now but it was my first time registering for one of the races (5 and 10 km).

Since I have not done much in the way of speed work and tempo runs since the Philadelphia Marathon back in November I did not have a time goal for this one. My plan was just to run based on how I felt.

It was cold at the start, -11 C (12F) and closer to -20 with the windchill. Fortunately the races start and finish at a high school and the gym was open to runners. The race course was a loop through town and along country roads.

Like I said at the start I went into this race without a time goal. I was surprised at how good I felt running a hard pace. By time time I reached the halfway point I figured I would be able to finish in around 40:00-41:00.

View Photo: http://www.zoomphoto.ca/viewphoto/19838-110-26010773/1/

I managed to maintain my pace over the second half of the race. When the clock at the finish line came into view I still had a chance to slip in under 41:00. I didn’t quite have enough left in the tank for that and crossed the finish line in 41:06.

My result was about 30 seconds off my current pb for the 10 km. I’m quite pleased with the result. It was a good way to start off the year. This week I will be starting my training plan for May’s Ottawa Marathon so this was a great way to get started.

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Week 17 of Training for the Philadelphia Marathon

  
Race day is only one week away now and my last full week of training is complete. I ended up cutting a couple of my runs short this week but I am feeling pretty good about next week. I’ve had a good training cycle and managed to avoid getting sick or injured. Now I am looking forward to putting my training to the test. 

The key workout this week was a threshold effort on Tuesday. My schedule called for a 3.2 km warm up followed by 4 x 2 km @ 4:12/km with an easy 1:30 in between each set. A 3 km cool down left me with a 15 km workout. 

This is the second training cycle I’ve stretched my tempo and speed workouts to 15-20 km efforts during my biggest weeks of training. I think it helped me in the lead up to the Ottawa Marathon in May by having me run at a harder pace over longer distances. We’ll see in a week if it was in fact a benefit but for now at least it helped make me feel more confident about my training.

I ended the week with a marathon pace effort. I opted for a 16 km run today. I felt it was a good distance because it took me over an hour to complete but it wasn’t enough mileage to have a negative impact on my goal. 

Now the focus for the upcoming week will be to pay more attention to nutrition and rest. I’ll do one more tempo run on Tuesday but my key workouts are out of the way now. I just need to focus on being ready for next Sunday morning.

How did your week go?

Week 16 of Training for the Philadelphia Marathon

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Race day is only 2 weeks away now. This week was another full week of training although I did cut back on my mileage due to time constraints on a couple of days. That said, I think it was still another solid week of training. The result was a 77 km week.

The biggest impact on my training this week was not being able to fit in my scheduled 16 km tempo run and 20 km worth of speed work. To make up for that I opted for 11 and 10 km efforts both at marathon pace.

This morning the weather was what I hope it will be on race day. There weren’t many clouds in the sky and it was cool with little wind. The previous two occasions I’ve run in Philadelphia it ended up being a little on the warm side for this time of year. Weather like we had here this morning would be great for running a marathon.

Once again this morning I brought my soon to be 3 year old along for the ride in the Chariot…

The plan for week 17 is for another solid week of training before I really ramp things back the following week. My plan has me coming in around 92 km for the week  which I think is a little more than I’ve done 2 weeks out from a marathon in previous cycles but I think it will be fine this time since I had a bit of a recovery week this week in terms of overall mileage.

How was your week?