Tag Archives: stwm

Week 14 of Training for the Scotiabank Toronto Waterfront Marathon

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Another week of training is almost complete and race day is now less than 40 days away. After a week of recovery and nursing an injury this week I was back to a full week of training. So far I am on track for a solid week in terms of mileage.

Most important for me this week was that I felt comfortable enough to fit in a tempo run this week. This time the scheduled workout featured 6 km @ 4:15/km with a 100m sprint included in each km.

Other than that the rest of my workouts this week have involved running at an easy pace. Since I am not still fully over the issue I was having with my left leg I did not want to push too hard and risk re-aggravating the issue.

Speaking of my leg issue, I think a combination of tight calf muscles and shin splints, I picked up one of these massage rolling sticks yesterday and am already wishing I had made the investment a while ago. Despite some discomfort to start it already seems to be having a positive effect.

As for the rest of the week, I have a couple more runs to go this weekend. Tomorrow will be an easy 10 km run. Sunday will be a good test for me with 30 km on the schedule, once again with the first and last 6 km at marathon pace.

With just over a month left to go until race day I am almost over the heaviest point of my training. So far other than the recent issue with my left leg my training has gone according to plan. I am started to get excited about race day and the chance to put my training to the test once again.

How did your week go?

Week 13 of Training for the Scotiabank Toronto Waterfront Marathon

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Another week of training STWM is nearly complete. Unfortunately this one has not been a highlight. So far the interval workout did Tuesday night is my only run of the week.

In my recap last week i mentioned dealing with some pain in my left calf when running. I made it through my 38 km run Sunday morning but Tuesday’s intervals seem to have re-aggravated the issue. As a result, I decided to shut down and rest my leg so that the issue does not linger and I don’t make it worse.

The worst part about this is that despite the discomfort in my left leg I actually had a good workout Tuesday consisting of 10 x (50 m @ 100%, 100m easy). On another week it would have definitely been the highlight of my week as I was still able to push hard for the 50m sprints.

On a positive note, the pain seems to have cleared up a bit after a few days of rest. The fact that I was able to do an interval workout and that there was not any swelling in my leg would seem to indicate that it is not too serious.

I am hoping to be able to get back to training at some point over the weekend but I won’t be taking any chances. I won’t run until my leg has recovered.

How did your week go?

Saturday Stories

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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 great post by one of my fellow STWM digital champions about balancing work on the road and running.

Tips for running on a beach.

A post about the benefots of changing your routine.

Week 12 of Training for the Scotiabank Toronto Waterfront Marathon

IMG_0804.PNGAnother week of training is nearly complete. So far this week is turning out to be my heaviest week in terms of mileage in this training cycle. With two runs left to go this weekend I am on pace for my first 100 km week in a while.

The week started off good with my scheduled intervals on Tuesday. This week my scheduled workout was a 10 minute warm up followed by 3 x ( 400m, 800m, 1200 m @ 100%).

I did my intervals in a bit of an odd way this time but it worked out in the end. I had planned to run home from work so I started my run from the office and got in the majority of my intervals on the way home. By the time I hit 8 km I ended up at the high school track close to my house so I could finish my last two intervals where I would normally go for intervals..

The other story of the week has been injury prevention. Late last week I started to feel some pain on the inside of my left leg above the ankle. Initially I thought it was just the usual aches that can follow heavy mileage and intense runs but by Wednesday it was becoming more noticeable with every step when I ran.

As a result, yesterday and today’s runs were very easy efforts. I also taped my leg with some Rocktape and took some Advil. That seems to have helped as it was less noticeable during today’s run.

I still have not done my scheduled hill workout this week because of this pain. My plan is to see how I feel tomorrow. If I feel better I will do my hills tomorrow but if the pain is still noticeable then I will just drop hills for this week.

I am hoping that the issue is going away now and that I will be able to at least get in my scheduled 23 km run Sunday. Once again for that one I am planning to start and finish at my goal marathon pace. I will have to reconsider that plan as well if I am still experiencing pain in my leg when I get up Sunday morning.

How did your week go?

 

Week 11 of Training for the Scotiabank Toronto Waterfront Marathon

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There are now less than two months to go until STWM. This training cycle is going by quickly. Based primarily on one result so far this week was another solid week of training.

After taking Monday off for a rest from Sunday’s long run I was scheduled to run a 10 km race Tuesday evening. Unfortunately I was not able to register for the race and had to do my own run later that night. Having been scheduled to run a race I decided to run my own “race”.

My previous 10 km pb was 40:30 which I set last summer. Although not official I am pleased with my result Tuesday night…

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That was my first sub-40 minute 10 km run. It is unfortunate it was not an official result and I will have to find myself another 10 km race to attempt an official sub-40 minute km result. That said, to be able to run a sub-40 minute 10 km at this point is a big confidence booster.

As for the rest of my week, I took advantage of some time off work this week to get in a couple afternoon runs with my daughter in the Chariot. Tomorrow I plan to fit in the hill workout I did not have time for earlier in the week and I will end the week with a quick 15 km Sunday morning.

How was your week?

Unofficial 10 km PB

Last night I had planned to run my latest 10 km race. It would have been the same race where I ran my current pb last summer. In that race I finished in 40:30 which is still my current pb.

Although I planned to run the race I did not register for it ahead of time because my wife was busy with work.As it turns out it was a good thing I did not register ahead of time because I would not have been able to make it to the race.

When I realized the race would not longer be an option an I had a 10 km race scheduled I did what I thought was the next best option. I decided to map out a route close to home and run my own 10 km “race”.

Once the kids were in bed I set out to do my run. I felt like it was going to be a good run as soon as I started. I easily kept my pace to 3:50-4:00/km for the first four km. I expected it to get tougher once I hit the halfway point.

I started to feel the pace around 7.5-8 km into my run. However, by that point I knew I was right on pace for a sub-40 minute run so I stuck with the quick pace.

I managed to finish in 39:17 a new 10 km pb, although unofficial, for me. Although I did not get to run the race I planned it was certainly a positive experience. It was a good indication of where I am at with my training for STWM. Now I just need to find myself another 10km race so I can officially run a sub-40 10 km!

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Saturday Stories

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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…

Here is a great running related way to spend a birthday.

Tips to balance life and running.

Another good post by one of my fellow STWM digital champions.

Week 10 of Training for the Scotiabank Toronto Waterfront Marathon

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This week was a return to regular training after a recovery week last week. So far I am on pace for just over 80 km this week with a couple of weekend runs remaining.

As mentioned last week, the recovery week was necessary and will benefit me in the long run. However, I was looking forward getting in some tougher runs this week. By that I mean a tempo run on Tuesday, a hill workout I did at lunch today and a longer run coming up Sunday morning.

The downside to this week, as I wrote last night, was the weather. While the week started off on a promising note Monday..

The weather went downhill from there. The rest of my runs so far this week came in cool, rainy weather like summer had come to an abrupt end.

That said, it did not really impact my running. I had a strong interval session at the track Tuesday night and then a solid hill workout today at lunch..

To end off the week I will be doing an easy 12 km run tomorrow followed by a 28 km run Sunday. That will leave me with an 80 km week.

I will be changing up my long run a bit this time. As previously mentioned, I have been ending my long runs at marathon pace. This week in addition to doing that I will be starting my long run at marathon pace. The plan calls for 6 km at marathon pace followed by an easy 16 km then ending with another 6 km at marathon pace.

How was your week?

Saturday Stories

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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.

Week 9 of Training for the Scotiabank Toronto Waterfront Marathon

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Another week of training is nearly complete. Week 9 was a recovery week after a few weeks of hard training. As a result my training was pretty light this week. That said, the recovery from taking it easy this week will be important to my training because my busiest weeks in terms of mileage are just ahead.

So far this week I have been for three runs, all using the same route and ending with the same distance. I know that is not very exciting and usually what I try to avoid but once again this week it was just more convenient for my mid-week runs. I do plan to switch that up starting with this evening’s run!

Tuesday’s run was the only run of the week so far where I pushed the pace with the following workout…

So far I have to say I am feeling pretty good with my training during this cycle. I feel like I have been able to push harder during my tempo runs and ending my last 3 long runs at marathon pace, especially the last 10 km of last Sunday’s 30 km run, has been an extra confidence booster.

Next week will kick off another 4 week block of training. I plan to continue to take it easy this weekend and enjoy the end of this recovery week but I am already looking forward to getting back to some tougher workouts next week.

How did your week go?