Tag Archives: stwm

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 1 of Training for the Scotiabank Toronto Waterfront Marathon

I am officially back to training for a marathon. This week marked my first week of training for October’s Scotiabank Toronto Waterfront Marathon.

It will be my second time in three years doing this marathon. From now until race day you will be able to read my weekly training updates here in Fridays.

There is not really much to add about my training for this week because it was not a very busy week in terms of running. I started the week off with a 16 km run then added two tempo runs and two easy runs, all in the 8 km range. Next week I will have a more interesting training update to post.

Getting back to training also means getting back to the strength training routine my coach had me on during my last training cycle. After discussing with my coach last week I received my program for my first four weeks of training and I will be starting that routine again this weekend.

Unlike the last time I ran STWM I am not playing soccer over the summer so I shouldn’t have to worry about my ankle looking like this four weeks before race day…


Fortunately was able to run on race day that year although I was not able to finish as quickly as I was hoping when I started training so I have some unfinished business to take care of in Toronto.


To add a little more excitement to this training cycle I will be acting as a digital champion for the marathon. If you are already registered for the marathon you can follow me and my fellow digital champions on Twitter, you can find the details here.

If you have not registered there is still time to register. This is a great option for a flat/fast marathon in the fall.