Tag Archives: winter running

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 post about winter running.

A study on avoiding muscle soreness.

A post about a better than expected Training run.

Week 5 of Training for the Scotiabank Ottawa Marathon

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After a bit of a recovery week last week it was back to full training this week. In fact, since I felt good Monday I skipped my planned rest day and went for a run every day this week. This allowed me to add 16 km to last week’s total and finish the week with 76 km.

Overall I am pleased with the week I had. All of my runs with the exception of my intervals were done outside despite the fact that it was quite cold again for most of the week.

That said, it wasn’t the cold that had the biggest impact on my running this week. Fresh snow made for slushy and slippery conditions for most of my runs. I tried for my usual tempo run home from work Tuesday night but the slippery conditions forced me to slow down after 8 km and finish the last 2 km of my run at an easy pace. Here is an example of the conditions I ran in this week…

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Once again my intervals Thursday night ended up being my best workout of the week. Having completed 5 x 800m last week I added an extra set this week. I managed to complete them in 3:14, 3:07, 3:04, 3:07, 3:02, 3:02. I am not sure why the first one was as slow as it was compared to the others but i am pleased the rest all came in under 3:10.

Unlike last week I did not go to the dome for my long run. Today was actually the warmest day of the week. Unfortunately due to a busy schedule today I had to leave my run for after the kids went to bed. In the end that was not so bad because I had pne of those runs that feels smooth and effortless from the start and I completed 23 km tonight at a quicker than expected pace.

I mentioned last week that I was aiming to hit 300 km for the month. After tonight’s run I have to get in another 74.5 km this week to hit that goal. It will take some work but I think it is definitely still within my range.

How did your week go?

Doing Long Runs at the Track

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For the last few years i have benefitted from being able to do weekly interval sessions at an indoor track during the winter. This has allowed me to start intervals earlier in my training cycle for a spring marathon.

I enjoy doing intervals at the track because the winter conditions make it next to impossible to do intervals outside. Going around the track for intervals does not get monotonous because you are only generally doing 2-4 laps at a time.

The last two weeks now I have taken my long runs to the track as well because of the weather. I don’t mind running outside when it is cold and still prefer that to indoor running. However, this month has been particularly cold, primarily due to the wind and windchill effect. The last two Sundays I took my long runs, 20 and 21 km, to the track.

I have a bit of a love hate relationship with this option. On the one hand it is nice to have the option to go to the track for a long run when it is really miserable outside. On the other hand, 50-53 laps of the track can be pretty monotonous. This is particularly true now that the track I go to recently started enforcing their rule that runners had to run counter clockwise at all times.

Fortunately there is a field in the middle of the track that generally has 2-3 soccer games on the go that provide brief distractions as I am going around. For some reason I also find that the second half of my run always goes faster. i am not sure if this is because I am actually gradually picking up the pace or if it is just because mentally I know that I am closer to being finished.

Even though it is not my preferred environment for longer runs I will continue to make use of the track if the weather makes it a more appealing run.

Do you always do your long runs outdoor during the winter or do you also take them indoor at times?

Week 3 of Training for the Scotiabank Ottawa Marathon

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My third week of training for this year’s Scotiabank Ottawa Marathon is already complete. Building on last week I managed to add more mileage this week. Overall I am pleased with the week I had and feel like it sets me up for another good week next week.

While I had a good week of training this week the weather certainly did not make it easy on me. We are still get really cold weather here when the windchill is factored in and new snow this week made traction an issue when I ran outdoor.

The weather had an impact for the first time on my schedule at the start of the week. I had planned for a tempo run home from work Tuesday night but fresh snow meant that the sidewalks were still snow covered when I ran and although I was able to maintain a steady pace there were patches where it almost felt like I was on a treadmill and not really going anywhere.

Thursday night I went for my usual weekly trip to the dome for intervals. Once again this week the chosen workout was 5 x 800m. I was very pleased with my workout this week. I managed to finish my intervals in 3:09, 3:05, 3:03, 3:03 and 2:58. Although running at that pace still feels tougher than it did last year I am pleased that I am able to run intervals at that pace so soon after getting back to running following my ruptured appendix.

Following a couple of easy runs it was time for my long run this morning. With this being the scene this morning I opted for my second run under the dome of the week.

I managed to get in 20 km at the track this morning. Doing 50 laps of a 400m track is not my favourite workpout but when the alternative is a foot of fresh snow on the sidewalks and a windchill of -30C it is not a bad alternative.

Overvall I hit 70 km for the week. I am pleased with that because I added mileage to last week’s total. At the same time I know I have more work to do to get back to the 90-100 km week range I want to be in at the peak of my training.

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 about how running helped one runner overcome addiction.

A comment on a study released this week suggesting a glass of red wine per day was a viable substitute for exercise.

Here are 10 awesome things you can do on a winter run.

The story on the individual who cleared the Boston Marathon finish line after a big snowstorm this week.

Saturday Stories

20131123-083252.jpg

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…

Tips to keep you warm while you run over the winter.

An artcile on which running shoe is best for you.

A post about the importance of hill training.

Some tips to help you start training for a spring marathon.

Saturday Stories

20131123-083252.jpg

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…

Tips to help plan your race calendar for next year.

Here are 10 rules for winter running.

A post about learning and teaching running form.

Saturday Stories

20131123-083252.jpg

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…

Tips for winter running from No Paine No Gain and iRunnerBlog.

A post about reviewing the current year and planning for next year.

In yesterday’s post I mentioned that I would be part of Team Awesome for Ottawa Race Weekend. Today I thought I would share posts from my teammates about it – here, here, and here.

Pour les francophones vous trouverez des articles en français au sujet de l’Équipe formidable – ici, ici et ici.

Saturday Stories

20131123-083252.jpg

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…

Tips about laying a foundation for the upcoming year.

A post about a run streak and lessons learned along the way.

10 tricks to outrun winter.

A post about dealing with injuries.