Tag Archives: threshold workout

Week 14 of Training for the Philadelphia Marathon

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Race day is now less than one month away. My plan for this week was to continue my progress and put in another big week of training. I managed to finish the week with 104 km done. That makes three consecutive weeks of at least 100 km. For me that is a first and certainly a positive as I get closer to taper time.

I managed to average over 10 km per run again this week with my shortest one being a 10.2 km effort. Once again my threshold and speed workouts were by biggest efforts during the week.

Tuesday night’s threshold effort involved a 3.2 km warm up, 6.4 km at 4:25/km, an easy 5:00, 10 x 100m hard/0.30 easy and a 3 km cool down. I managed to plot out my route for this run properly as I arrived at the highschool close to my house in time to do my 100m sprints on the track…

With my wife being out of town Thursday I had to push my speed workout back to Friday night. This week my workout ivolved a 32 km warm up followed by 6 x 200m hard/200m easy, 6.4 km @ 4:30/km, an easy 1:30, 6 x 200m hard/200m easy followed by a ool down of just over 3 km for a total of just over 18 km done.

Unfortunately I was not able to make use of a track for my 200m sprints when I did this workout. Like I often do I ended up running it on a bike path on my way home from work with my backpack on. Fortunately it is still pretty warm here during the day and I am not having to load much in my backack so I did not really feel it.

This morning I ended off the week with my longest run with one of the kids in the Chariot. I ended up doing 35 km with my 2 year old along for the ride.

I know have 4 more weeks of running before race day. My plan is for two more weeks of solid mileage before I do a 2 week taper leading up to race day.

How did your week go?

Week 10 of Training for the Scotiabank Ottawa Marathon

  

This week my training plan called for my biggest week in terms of mileage so far. After taking a bit of a recovery week last week my goal was to aim for 90 km this week. With this morning’s long run I managed to hit my target for the week. With eight weeks to go until race day it was a nice milestone to hit. I really feel like my training is going well at this point. 

Before I hit my long run this week My two key runs were 15 km threshold and speed workouts done Tuesday and Thursday. My current training plan has me adding more mileage to Tuesday and Thursday runs. I’m used to hitting 10-11 km midweek but 15 km runs at the paces I ran this week were a good confidence boost this week. 

Tuesday morning’s threshold run was an early morning effort with me heading out the door at 5:30 to do 15 km consisting of 6.4 km at 4:17/km, a 5 minute jog, 10 sets of 100 m at 3:34/km and a 30 second jog ending with a cool down. As I wrote in Tuesday’s post the run was a great way to get the day started.

As mentioned, Thursday’s speed workout was another 15 km effort. This time it was a speed workout consisting of an easy 3.2 km warm up, 6 sets of 200m at 3:34/km followed by a 200m jog, 3.2 km at 4:43/km, another 6 sets of 200m at 3:34/km followed by a 200m jog and ending with a cool down.

Even though spring is officially here I had to add layers for both of my weekend runs as the temperature dipped back below freezing. The long term forecast says they will be the last two days below freezing. I am hoping that will be the case so I can get in some runs in warmer temperatures before race weekend. 

This morning my plan called for 24-25 km. Since I was feeling good and I had not yet gone up to 30 km in this cycle I went for a 30 km run. I kept the pace to an easy and steady effort. Even though I did 28 km twice over the past few weeks there is something different about getting to 30 km. it probably makes very little difference physically but mentally I find it gives me an extra boost.

As mentioned it was below freezing when I headed out, cold enough to freeze the tubes on my hydrapak not long after I started. Fortunately it started to warm up after the first hour. This was the scene as I hit the halfway point of my run..

  

How did your week go?