Tag Archives: training

My New Training Partner

For the past week I have had a new training partner joining me for some of my Army Run training runs. In addition to getting myself ready to run the half-marathon this year I have to help my oldest daughter (7) train for the 5km.

Back in May when she saw other kids running the 5km and 10km races my daughter decided she was going to run a race longer than the 2km race she did that weekend. She reminded me of her desire to run a 5km a few times over the summer so I registered her for the Army Run 5 km.

We officially started our training for the race with a few training runs last week before work for me and school for her. Weather permitting we are planning to go for our longest run so far later today.

The early weekday morning runs have been beneficial for both of us so far. For my daughter getting outside and being active is better than screen time while the rest of the family sleeps.

In my case being woken up by my daughter to go for a run in the morning gets my day off to an earlier start which is important now that we have two kids back in school and I am trying to get both kids out the door in time to catch the school bus and so I can get myself to work on time.

Race day is now 13 days away. That gives us at least a couple more weeks of training runs together. Hopefully after that we will able to continue this new routine .

Unexpected Long Run

My plan for today was to get in a 10-12 km run. However, my plan changed very early this morningand it worked for the better. What I ended up with was a long run and after three days of not running it was exactly what I needed.

At some point between 5:00-6:00 this morning my youngest daughter (1) decided that it was time to get up. Eventually it became apparent that there was not anything we could do to get her back to sleep. 

My wife came up with the idea that I should take for a run. Initially I thought it was a silly idea but then realized that I was not going to get back to sleep soon either and that if I did not go this morning it would be tougher to go later in the day because I would be exhausted from the early wake up call.

I quickly got ready for a run and loaded my daughter into the Chariot and headed out. Since I had the day off from work today I had the benefit of not having to worry about being on a deadline. My goal quickly became an 18-20 km run and I ended up with an 18.8 km run.

While my day did not get off to an ideal start a change in plans it worked out for the better in this case. I managed more mileage than expected and my daughter managed to get back to sleep over the course of our run.

Becoming a Running Family

I have managed to continue a regular running routine since running a half-marathon here at the end of May. Unfortunately I have not managed to post on here regularly nor have I registered for or run any races since then. I have been busy otherwise and have not had much time to focus on either.

Eventually I will get back into a routine of posting on here more often and I will commit to a fall race (that decision will likely come this week). For now neither has been a big priority. After running a marathon in April and a half in May it has been nice running without without a specific goal or target in mind. 

On the other hand my two oldest daughters (7 and 4) have been busy running races of their own. In May they both ran the Ottawa Race Weekend 2 km with their grandparents..


More recently, On Canada Day the oldest ran a 1 km race while her sister ran a 100m tot trot (it was only 100m despite her insistence that she ran 100 miles). The following weekend both ran a 1 km race..


Now clearly in addition to plotting out a race schedule for myself I have to find more races for my daughters. My oldest already has a 5 km as her next goal. I think that is totally a realistic goal in the near future and can’t wait to see the smile on her face when she finishes her first 5 km. 

Training For the Ottawa Race Weekend Half-Marathon

My goal since running the Boston Marathon last month has been to get in consistent mileage so I could run a half-marathon this weekend. After taking nearly a full off following Boston I have managed to get back into a consistent running routine.

In the 4.5 weeks since Boston I have managed to get in my usual 5-6 runs per week. I started out with 40 km in my first full week and topped out at 68 km two weeks ago. Most weeks I was successful in including some sort of tempo workout on Tuesday and a speed workout on Thursday.

While I never expected to be in shape to run a personal best time I do have a previously mentioned time goal, under 1;30, in mind. I’ve managed to come in under 1:30 the last 4 or 5 times I have run a half on my own so it would be nice to keep that streak going.

Despite the fact that ideally I would have liked to get in a bit more mileage overall I still think my goal is realistic based on my long runs and my tempo workouts.

My plan for Sunday is to head out with the 1:30 pace bunny for the the first half. If I am feeling good at the halfway point my goal is to take off ahead on my own to ensure I come in under 1:30.

Good luck to anyone else who is running one of the races here this weekend!

Week 1 of Training for the Boston Marathon

My first week of training for the Boston Marathon is in the books. It still feels weird to say it but my running schedule is now officially focused on getting ready for Boston. The week did not go exactly as I had planned but my training cycle is only just getting started. 

I started off the week with a run in the snow…


As per my previous training cycle my plan this time around is to work in tempo runs on Tuesdays and speed work on Thursdays. This week on Tuesday I fit in some tempo work with a run home from work consisting of a 3 km warm up, 5 km at marathon pace and 1 km cool down. 

Unfortunately I had to skip my speed work on Thursday because I was not feeling well. Fortunately I was felling well enough to get back to running on Friday so I only had to skip one day. I probably could have gone for a run Thursday too but it would have been counterproductive.

Yesterday I went for what ended up being my long run of the week. I got in just under 14 km of running and I snapped a few pictures for the latest #Runchat #RunChatHunt along the way including this one… 


For week one I ended up with 42 km (26 miles). Not exactly what I was aiming for as mentioned I am just getting started. I am aiming for a bigger week 2 starting with a run home from work tomorrow. 

Back to Marathon Training

After a couple of months of running for the sake of running I am back to training for another marathon. This week was the start of my training program for the Boston Marathon in April. My training kicked off with a run home in the snow Monday evening.

It was nice to run without a structured plan for a while but I do enjoy having a goal to focus on as I plan my running. I find it easier to stay motivated and on track when I am working toward a goal. I’ve had a few weeks in the 50-60 km range for mileage recently so I should be able to get back to a weekly average of 70-80 km quickly. The key will be to get back to doing longer runs of over 15 km which is something I have not managed recently. 

One thing I am still debating is hill training during this marathon cycle. I have not decided how many hill specific workouts I want to add to my training to get me ready for the hills in Boston. If you have experience running Boston I would be interested in hearing your thoughts on this question. 

In addition to ramping up my mileage I also plan to get back into my regular strength training routine. I think it was something that was beneficial in my preparation to the last few marathons I have completed and my plan is to continue a similar routine this time around. 

As I have done with my past marathons, now that I am back to training I will use my Sunday post to recap my week of training. 

Saturday Stories


It’s time once again for another edition of Saturday Stories, a collection of some of my favourite stories and blog posts from the past week.

Here are this week’s stories…

A post about how to adapt your training does not go according to plan

Tips about how to run downhill. 

If you are training for a fall marathon a post to remind you that you are ready for it. 

A story about an 81 year old who will run the Chicago Marathon for the 18th consecutive year tomorrow morning. 

Crowdsourcing a Training Plan


Since I’m not planning to run any more races this fall and my formal training for Boston doesn’t start until December – I now find myself without a goal to focus on for two months. 

I plan to keep running regularly because A) I enjoy it and B) it keeps me active. But I’m not quite sure what to do with myself over the next two months. Do I just run based on how I feel each day or do I try and keep it interesting by adding other elements such as speed work hill repeats?

I really don’t know what the answer is here. I want to keep running but I do not have a goal to focus on and that is what usually keeps me going. What I need now is some assistance to guide me in my approach to these next two months – so I’m hoping to crowdsource a few options. 

Drop in and leave a comment to let me know what you would do with a 2 month break. 

Still Running


I have not been posting on here much lately. It has not been because I did not want to or because I was not running much. In fact I have been fortunate to be able to pick up my mileage and get back into a good routine. I’ve just been finding it harder to find time to post here. My goal now is to get back to regular posts on here.

In terms of running, as mentioned, I have settled back into a regular routine of running home from work 4-5 times per week. On the weekends I have returned to doing a longer run on Sundays, some with my 3 year old in the stroller. Over the last month or so I have been averaging 50-70 km per week. 

The best part to my current running routine is that I am back to running a couple of higher intensity workouts per week. I have done this with tempo runs and speed work on the way home from work and hill repeats during my lunch break at work. 

In terms of what comes next my next goal race is the Army Run in September. Once again this year I will be serving as a pace bunny for this race.  Like last year I will be a 1:35 pace bunny in the half-marathon. Getting ready for this race has been an incentive for me to ramp up my training again. 

That is it for my plans for the rest of the year for now. However, this year I do get an added bonus. The day after Army Run I get to submit my registration for the 2017 Boston Marathon. By no means is my acceptance guaranteed since my time in Philadelphia in November was only 2:31 under my qualifying time but it is exciting for me nonetheless since this is the first time I am able to apply for entry.