Tag Archives: track running

Back to the Dome

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..


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?