Tag Archives: yasso 800

Week 8 of Training for the Toronto Waterfront Marathon

I’ve reached the halfway point of my training for the Toronto Waterfront Marathon. With one run left to go tomorrow my mileage for week eight currently sits at 60 km. With my final run tomorrow I will look to push that to just over 70 which should set me up nicely for my heaviest weeks of training are up next.

Week eight was another solid week of training that kicked off on Sunday with an 18 km run following the men’s Olympic marathon. While I didn’t get in as much mileage as originally planned, I did add 10 km worth of biking and a soccer game to my training in addition to the run.

In terms of my key runs this week, Tuesday and Thursday were the most important days of training this week. Tuesday was a tempo run with 10 km done in 42 minutes. It was just one of those days where my run felt good from the start and I was able to push a steady pace of 4:20-4:30/km.

Yesterday was definitely the toughest day of running. I did something I don’t normally do with two tough workouts in a row. Rain earlier in the week meant that yesterday was the only day I could fit in a hill workout with co-workers.

The first workout yesterday was a series of hill repeats at lunch. I did six repeats of the old ski hill by my office. Incidentally, for the last one we decided to change things up and go up the hill backward – a killer workout for the quads for those of you who have not tried it before.

To finish things off yesterday I did my usual track workout in the evening. Last night’s workout of choice was 800’s. I managed to get in 6 x 800. It was tempting to go for another one at the end but considering the hill repeats I did lunch I thought better of it.

As previously mentioned, I am now at the halfway point of my training. That means my heaviest weeks of training are coming up over the next few weeks. Of course with that comes my four planned 30-32 km training runs, the first of which is scheduled for this Sunday.

How did your training go this week?

Week 4 of Training for the Ottawa Marathon

With five of my six runs this week complete week four of my training for the 2012 Ottawa Marathon is nearly complete. My final run will be a 10-12 km run tomorrow morning.

This week’s schedule called for a total of 67 km (41 miles). With this morning’s easy 6 km run my weekly mileage sits at 51 km meaning a 10-12 km run will leave with a total of 61-63 km for the week.

Week four was another strong week of training for the marathon. It started off with my first 21 km (13 mile) run in a while Sunday morning. The best part of the week came last night with a series of 10 Yasso 800’s at the dome with an average time of 3:07. Of course I don’t think this means I can go out and run a 3:07 marathon tomorrow but it is a nice confidence booster for now.

Week five kicks off with a planned 16 km (10 mile) run Sunday morning. With week four out of the way only 13 more of these recaps to go until race day!

How did your training go this week?

 

Week 13 of Training for the Philadelphia Marathon

Week 13 of my 16 week training program for the Philadelphia Marathon will be complete after tomorrow’s run. This week’s plan called for 55 miles, 88 kilometers. With one run remaining I currently have completed 86.2 km this week.

I mentioned earlier in the week that I was hoping for 100 km this week to give me a bit more mileage before I start to taper and I am hoping hitting 100 km this week will give me a boost on race day.

Week 13 was another strong week of training. On Wednesday I completed what could turn out to be one of my most important runs of this training cycle, speedwork involving 10 Yasso 800’s. I completed the 10 800’s in an average time of 3:05.

The rest of the week involved a 25 km run on Sunday followed by some 10-12 km easy runs. In order to put myself in a position to hit 100 km for the week I ended up going for two runs today for a total of 26 km. I plan to end week 12 with a 14 km run tomorrow which will leave me a total of 100 km for the week.

Week 14 kicks off with the last of my 20 mile, 32 km, training runs on Sunday.

With four weeks of training left I now have approximately 226 km, 139 miles, to go before I hit the streets of Philadelphia in November. Now I have to head to bed so I can get up in the morning to complete my 14 km run.

How did your training go this week?

The Week Ahead

Seeing the countdown clock on the Philadelphia Marathon website tonight made me realize just how close i am getting to race day. Race day is now less than a month away, 27 days to be exact according to the countdown. It seems like such a long time ago now that I decided to register in the days following the Ottawa Marathon in May. Now I am almost ready to start tapering.

With a little over three weeks left before race day it means that I still have some important miles to get in. This week might end up being the most important week in that if all goes according to plan it will be my busiest week of mileage over this training cycle.

I also have 10 Yasso 800’s scheduled for Wednesday. That should give me a better idea of where I stand in terms of pacing for the marathon.

Next up will be my final 20 mile, 32 km, training run before the marathon. I will get that one out of the way on Sunday. After that I get to start tapering over the final three weeks.

Week 12 of Training for the Philadelphia Marathon

Week 12 of my 16 week training program for the Philadelphia Marathon will be complete after tomorrow’s run. This week’s plan called for 58 miles, 93 kilometers. With one run remaining I currently have completed 75.5 km this week. I mentioned earlier in the week that I was hoping for 100 km this and for next week before I start my taper. That means I need to get in 24.5 km tomorrow.

Week 12 was another strong week of training that started with the third of my four scheduled 20 mile, 32 km, training runs.

Despite the windy, cool and rainy weather we have had this week I also managed to get in a couple more intense workouts with some mile repeats on Wednesday and a tempo run today  with 11 km at my intended marathon pace.

Week 13 kicks off with a 16 mile, 25 km, run on Sunday. It will also bring one of my more important workouts of this training cycle, Wednesday’s speed workout consisting of 10 Yasso 800’s. You may recall that a few weeks ago I completed eight Yasso 800’s with an average pace of 3:04. I am hoping I will be able to maintain a similar pace this time around.

With four weeks of training left I now have approximately 314 km, 194 miles, to go before I hit the streets of Philadelphia in November.

 

One Week until the Ottawa Marathon

In one week from today I will be recovering from the Ottawa Marathon. If you have read this blog before you’ll know my goal, and possibly obsession, is to qualify for the Boston Marathon.

In order to qualify for the 2012 Boston Marathon I need to run a 3:15 and with the new registration rules that went into effect this year my hope for next week is that I can run a 3;10 or just under that in order to give myself at least a five minute buffer from my qualifying time.

Right now I am both optimistic because I feel that I am in the best shape I have ever been and I am confident in my training but also nervous because this is a big goal for me to aim for and let’s face it a marathon is a long distance leaving plenty of time for something to go wrong.

If I go by the average time of my Yasso 800’s then I am right where I should be in terms of my progress. For those who are not familiar with the term, Yasso 800’s are a workout developed by Bart Yasso where you run hard for 800 m followed by a 400 m recovery jog. The idea is that the average time of your 800’s can predict your marathon finish time.

I completed two workouts involving Yasso 800’s during this training cycle. The first one involved 8 Yasso 800’s with an average time of 3:11 and the second workout involved 10 Yasso 800’s with an average time of 3:09. Hopefully the theory proves true for me as I will be quite pleased with a 3:09 or 3:11 next Sunday!

This morning I took my daughter for a 20 km run in her Chariot. The rest of the week will be pretty low key for me in terms of running. Tuesday I will go for an easy 8 km run, Wednesday I will go for an easy 6 km run, Thursday I will go for an 8 km run with 5 km at marathon pace and to end my training I will go for a very easy 3 km run Saturday.

You may also recall that I set a fundraising goal for myself again this year as part of Race Weekend. So far I have managed to achieve over 70% of my goal and should be able to reach that goal by the time I go pickup my race kit at the end of the week.