Total distance run this week: 32.25 km
Number of runs: 4
Runs at race pace: 1 (12 km)
Runs at tempo pace: 1 (6 km)
Longest run: 13.2 km
Total training time: 3:30
A good week of training. Though I was busy with work and preparations for a TNT fundraiser, and still feeling tired from my vacation, my runs all felt great.
Of course, this week's training was mostly about persuading my brain I really can finish the marathon and in something close to my goal time of 4:30. Mission accomplished.
The weather forecast for next Sunday, the day of the race, is looking promising. Forecasters are predicting an overcast day with temperatures in the high 40s (F) which would certainly make it easier to accomplish my goals.
In the coming week, it will be all about hydrating and getting as much rest as possible before I fly to Chicago on Friday morning. I can't believe I'll be in Chicago so soon!
Sunday, October 4, 2009
Wednesday, September 30, 2009
Weeks 18 and 19
Total distance run: 16.5 km & 39.3km
Number of runs: 2 & 3
Long run: 24km
Other activities: walking
Total training time: 7:50
If you’ve been following this blog, then you know I’ve kept faithfully to my training schedule all summer. Unfortunately – and perhaps predictably – I hit a bit of a rough patch the week before last when I caught a nasty cold while home in Nova Scotia on vacation. Though the cold didn’t last all that long, it kept me off the roads for several days and prevented me from completing one last 30km run as planned.
My coaches assured me that, since I had trained so faithfully and already run 4 really long runs of 29-36kms, missing that run was unlikely to affect my performance on race day. However, they also encouraged me to run one shorter “long” run last week when and if I felt well enough.
By Wednesday, the 23rd, I was feeling up to it so completed a 24km run along some of my favourite roads and beaches on Nova Scotia’s beautiful South Shore. It was a perfect day for it – breezy, overcast and cool – so I had a fabulous run. My right foot, which had been acting up for a couple of weeks, gave me no trouble, and the scenery was breathtaking the whole way. By the time I returned to the cottage, I felt strong, relaxed and completely ready for Chicago.
This coming week, with less than two weeks until race day, I’m not planning any heavy training. Between being sick and trying to cram in too much visiting and other stuff, my vacation wasn’t as restful as I’d hoped – so I’ll mostly focus on eating and sleeping as well as I can to try to ensure I am properly fuelled, rested and ready to run by the time I hit Chicago. I do, however, hope to run a few shorter runs of 10 and 12kms before now and next Sunday. With everyone around me sick, the biggest challenge may be staying healthy until race day.
Number of runs: 2 & 3
Long run: 24km
Other activities: walking
Total training time: 7:50
If you’ve been following this blog, then you know I’ve kept faithfully to my training schedule all summer. Unfortunately – and perhaps predictably – I hit a bit of a rough patch the week before last when I caught a nasty cold while home in Nova Scotia on vacation. Though the cold didn’t last all that long, it kept me off the roads for several days and prevented me from completing one last 30km run as planned.
My coaches assured me that, since I had trained so faithfully and already run 4 really long runs of 29-36kms, missing that run was unlikely to affect my performance on race day. However, they also encouraged me to run one shorter “long” run last week when and if I felt well enough.
By Wednesday, the 23rd, I was feeling up to it so completed a 24km run along some of my favourite roads and beaches on Nova Scotia’s beautiful South Shore. It was a perfect day for it – breezy, overcast and cool – so I had a fabulous run. My right foot, which had been acting up for a couple of weeks, gave me no trouble, and the scenery was breathtaking the whole way. By the time I returned to the cottage, I felt strong, relaxed and completely ready for Chicago.
This coming week, with less than two weeks until race day, I’m not planning any heavy training. Between being sick and trying to cram in too much visiting and other stuff, my vacation wasn’t as restful as I’d hoped – so I’ll mostly focus on eating and sleeping as well as I can to try to ensure I am properly fuelled, rested and ready to run by the time I hit Chicago. I do, however, hope to run a few shorter runs of 10 and 12kms before now and next Sunday. With everyone around me sick, the biggest challenge may be staying healthy until race day.
Monday, September 14, 2009
Week 17
Total distance run this week: 47km
Number of runs: 4
Runs at race pace: 1 (12km)
Long run: 20km
Other activities: cycling (18km), swimming
Total training time: 7:30
As planned, I cut my mileage a lot this week but it still felt like a tough week of training -- I suppose because I was tired after my 36km last weekend and frantically busy getting ready to go on vacation. To make matters worse, I spent two days out of town attending a retreat for work.
On the upside, I did my 12km run along a waterfront trail in Cornwall, Ontario on Thursday evening. Though it was hot and humid, it felt great to be outside after a full day of workshops, and the views along the St. Lawrence River were lovely.
I tackled my 20km run a day early (Saturday) so that I could be in the car and en route to Quebec City that afternoon. I wish I could say it felt great, but it didn't. The last weeks of hard training have definitely taken a toll. My legs felt like lead throughout. However, I'm hopeful the next week or two of R&R, coupled with some solid training, will enable me to start my taper feeling upbeat about my chances to run the "personal best" for which I've trained so hard.
My last run of the week was in Fredericton. Though it was raining hard when we finally got in last evening, I immediately laced up my shoes and headed out for a run along the Saint John River. The city is in the process of developing trails along both sides of the river. The highpoint was a foot bridge across the river that provides wonderful views of both the river and the city itself.
The coming week promises to be full of such beautiful runs. I'm in Charlottetown for a few days so plan to head out for my last speed session tomorrow, and hope to find time for one other run while I'm here too. Friday or Saturday, I'd like to run a favourite trail in Shubie Park (near Halifax). Finally, I'll tackle my last really long run of 30-32km along an old railway bed near my parents' home on Sunday morning.
After that -- TAPER!! I can hardly wait.
Number of runs: 4
Runs at race pace: 1 (12km)
Long run: 20km
Other activities: cycling (18km), swimming
Total training time: 7:30
As planned, I cut my mileage a lot this week but it still felt like a tough week of training -- I suppose because I was tired after my 36km last weekend and frantically busy getting ready to go on vacation. To make matters worse, I spent two days out of town attending a retreat for work.
On the upside, I did my 12km run along a waterfront trail in Cornwall, Ontario on Thursday evening. Though it was hot and humid, it felt great to be outside after a full day of workshops, and the views along the St. Lawrence River were lovely.
I tackled my 20km run a day early (Saturday) so that I could be in the car and en route to Quebec City that afternoon. I wish I could say it felt great, but it didn't. The last weeks of hard training have definitely taken a toll. My legs felt like lead throughout. However, I'm hopeful the next week or two of R&R, coupled with some solid training, will enable me to start my taper feeling upbeat about my chances to run the "personal best" for which I've trained so hard.
My last run of the week was in Fredericton. Though it was raining hard when we finally got in last evening, I immediately laced up my shoes and headed out for a run along the Saint John River. The city is in the process of developing trails along both sides of the river. The highpoint was a foot bridge across the river that provides wonderful views of both the river and the city itself.
The coming week promises to be full of such beautiful runs. I'm in Charlottetown for a few days so plan to head out for my last speed session tomorrow, and hope to find time for one other run while I'm here too. Friday or Saturday, I'd like to run a favourite trail in Shubie Park (near Halifax). Finally, I'll tackle my last really long run of 30-32km along an old railway bed near my parents' home on Sunday morning.
After that -- TAPER!! I can hardly wait.
Sunday, September 6, 2009
Week 16
Total distance run this week: 67km
Number of runs: 4
Runs at tempo pace: 1 (9km)
Speed training: 1 (4 x 800 m)
Long run: 36km
Other activities: cycling (44km)
Total training time: 10:35
Number of runs: 4
Runs at tempo pace: 1 (9km)
Speed training: 1 (4 x 800 m)
Long run: 36km
Other activities: cycling (44km)
Total training time: 10:35
This week marked the peak of my training for Chicago. I not only ran my largest weekly mileage, but the longest run I'm planning before race day. And I'm happy to be able to report that all went well.
I actually enjoyed my speed training on Wednesday evening (once I got going anyway), my pace run on Friday felt relatively easy, and today's long slow run felt pretty darned good (at least until about the 24 km mark). Of course, it helped that the weather was pretty much perfect for running this week -- with lots of sunshine and much cooler temperatures.
That said, it still felt wonderful to get 36km behind me today. My husband, Luke, took this photo when I arrived back at the house just before noon -- tired and achey, but oh so happy to have gotten to this point in my training injury-free.
Fingers and toes crossed that all continues to go well.
Sunday, August 30, 2009
Week 15
Total distance run this week: 62km
Number of runs: 4
Runs at tempo pace: 1 (7km)
Hill training: 1 (10 x 260 m hills)
Long run: 32km
Other activities: cycling (22km)
Total training time: 8:25
I put in a fairly heavy week of training after a laid-back week last week. It started with cycling to and from work on Monday, then an "easy" 9 km recovery run on Tuesday. (When did a 9km run start to feel easy? I'm not sure, but I like it!).
Wednesday morning, after a 5km warmup at a steady pace, I tackled 10 hill repeats at tempo pace on the Mooney's Bay hill. It's not a very long hill (only 260m) but it's steep enough to make running for a good workout. With a 3km run home to cool down, I logged a total of 14km that morning.
Friday was tempo run day. I was feeling tired and a bit listless when I headed out, but once I got going it was such a lovely cool morning it felt relatively easy to run 7km at my tempo pace of 6:00/km.
Because we planned to stay over at a friend's cottage last night and I didn't want to feel I had to rush to get back to the city early today, I decided to tackle my long slow run yesterday (Saturday). I almost changed my mind when I awoke to torrential rains and wind. However, figuring I couldn't call myself a "real" runner if I let a little rain discourage me, I put on quick dry shorts, a long sleeved shirt, rain jacket and hat, and headed out around 10:30.
It turned out to be a VERY wet run -- so wet that I saw only a handful of other runners and cyclists braving the elements. On the upside, the rain and wind kept me comfortably cool throughout, and it was nice having the paths along the canal and through the experimental farm pretty much to myself.
In the end, I completed the 32km in less than 4 hours -- a little faster than I planned -- although I was so soaked by the time I got home that I opted to undress just inside the front door rather than tracking water through the house! Am I real runner? You betcha!
With only a few more tough weeks of training before it's time to start tapering, my body seems to be holding up well, but I know this is a dangerous time when many potential marathoners find their dreams postponed by injuries. With that in mind, I'll be keeping close tabs on how I'm feeling and take extra rest days if I need them to ensure I make it to the start line healthy and ready to run.
My schedule for the coming week includes more cycling, an 8-9km recovery run, a tempo run, a fartlek (speed training) session and 34-36km long run next weekend. Here's hoping all continues to go well.
Number of runs: 4
Runs at tempo pace: 1 (7km)
Hill training: 1 (10 x 260 m hills)
Long run: 32km
Other activities: cycling (22km)
Total training time: 8:25
I put in a fairly heavy week of training after a laid-back week last week. It started with cycling to and from work on Monday, then an "easy" 9 km recovery run on Tuesday. (When did a 9km run start to feel easy? I'm not sure, but I like it!).
Wednesday morning, after a 5km warmup at a steady pace, I tackled 10 hill repeats at tempo pace on the Mooney's Bay hill. It's not a very long hill (only 260m) but it's steep enough to make running for a good workout. With a 3km run home to cool down, I logged a total of 14km that morning.
Friday was tempo run day. I was feeling tired and a bit listless when I headed out, but once I got going it was such a lovely cool morning it felt relatively easy to run 7km at my tempo pace of 6:00/km.
Because we planned to stay over at a friend's cottage last night and I didn't want to feel I had to rush to get back to the city early today, I decided to tackle my long slow run yesterday (Saturday). I almost changed my mind when I awoke to torrential rains and wind. However, figuring I couldn't call myself a "real" runner if I let a little rain discourage me, I put on quick dry shorts, a long sleeved shirt, rain jacket and hat, and headed out around 10:30.
It turned out to be a VERY wet run -- so wet that I saw only a handful of other runners and cyclists braving the elements. On the upside, the rain and wind kept me comfortably cool throughout, and it was nice having the paths along the canal and through the experimental farm pretty much to myself.
In the end, I completed the 32km in less than 4 hours -- a little faster than I planned -- although I was so soaked by the time I got home that I opted to undress just inside the front door rather than tracking water through the house! Am I real runner? You betcha!
With only a few more tough weeks of training before it's time to start tapering, my body seems to be holding up well, but I know this is a dangerous time when many potential marathoners find their dreams postponed by injuries. With that in mind, I'll be keeping close tabs on how I'm feeling and take extra rest days if I need them to ensure I make it to the start line healthy and ready to run.
My schedule for the coming week includes more cycling, an 8-9km recovery run, a tempo run, a fartlek (speed training) session and 34-36km long run next weekend. Here's hoping all continues to go well.
Sunday, August 23, 2009
Week 14
Total distance run this week: 38km
Number of runs: 3
Runs at tempo pace: 1 (8km)
Hill training: 0
Long run: 22 km
Other activities: cycling (22km)
Total training time: 6:10
My plan for this week was to reduce the intensity of my training to give my body a chance to integrate all the work I've done so far -- and mostly that's what I did. However, mother nature made the week a little tougher than planned by supplying lots of hot, humid weather.
And, to make it more challenging, I had to run all my runs later in the day than I'd have liked, meaning I wasn't able to take advantage of cooler morning temperatures. By week's end, I was referring to it as my week of intensive heat training.
Even though today's "long, slow run" was relatively short at only 22km, it still felt tough -- perhaps because I spent Friday evening and all day Saturday (10.5 hours!) at the Ottawa folkfest. When the alarm went off this morning, it was all I could do to drag myself out of bed. Who knew folk music could be so exhausting!
It's back to more intensive training again this week. If my right foot continues to behave, I'll tackle an easy 8-9 km tomorrow or Tuesday, a final hill workout on Wednesday, a tempo run Friday, and a 32km long run on Sunday. I'm also hoping the weather cooperates so I can do some cycling to and from the office. The one day I cycled last week, I got caught in torrential rain on the way in, then fought heavy winds and high heat and humidity all the way back. It was so bad, I considered walking my bike the last few kilometres.
At any rate, the weather forecast is for more moderate temperatures this week so I shouldn't have any excuse for taking it easy. Only 7 weeks more until race day and I want to make the most of them!
Number of runs: 3
Runs at tempo pace: 1 (8km)
Hill training: 0
Long run: 22 km
Other activities: cycling (22km)
Total training time: 6:10
My plan for this week was to reduce the intensity of my training to give my body a chance to integrate all the work I've done so far -- and mostly that's what I did. However, mother nature made the week a little tougher than planned by supplying lots of hot, humid weather.
And, to make it more challenging, I had to run all my runs later in the day than I'd have liked, meaning I wasn't able to take advantage of cooler morning temperatures. By week's end, I was referring to it as my week of intensive heat training.
Even though today's "long, slow run" was relatively short at only 22km, it still felt tough -- perhaps because I spent Friday evening and all day Saturday (10.5 hours!) at the Ottawa folkfest. When the alarm went off this morning, it was all I could do to drag myself out of bed. Who knew folk music could be so exhausting!
It's back to more intensive training again this week. If my right foot continues to behave, I'll tackle an easy 8-9 km tomorrow or Tuesday, a final hill workout on Wednesday, a tempo run Friday, and a 32km long run on Sunday. I'm also hoping the weather cooperates so I can do some cycling to and from the office. The one day I cycled last week, I got caught in torrential rain on the way in, then fought heavy winds and high heat and humidity all the way back. It was so bad, I considered walking my bike the last few kilometres.
At any rate, the weather forecast is for more moderate temperatures this week so I shouldn't have any excuse for taking it easy. Only 7 weeks more until race day and I want to make the most of them!
Sunday, August 16, 2009
Week 13
Total distance run this week: 59 km
Number of runs: 4
Runs at tempo pace: 0
Hill training: 9 x 270m
Long run: 32 km
Other activities: cycling (44km)
Total training time: 10:15
I wish I'd had it in me to run the extra kilometre I needed to make it a nice round 60km for the week, but my long run this morning was too tough. It was already 24 degrees and humid by the time I headed out the door a little before 7 am. By the time I was schlepping home 4 hours later, the thermometer read 29 degrees with a "feels like" temperature of 38. Needless to say, I was seriously toasted by the time I made it in the door.
On the upside, the first 20km of the run felt pretty good after a bit of rocky week. My foot which had been tight and sore for a couple of weeks finally felt more normal, and I ran through some of my favourite parts of the city -- across the Central Experimental Farm, down Island Park Drive, along the Ottawa River to Parliament Hill, and then along Sussex Drive to old city hall where I picked up the Rideau River pathway back home. Unfortunately, I had somehow never noticed there's not a single water fountain for a stretch of about 12 or 13km along the Rideau River so I ran out of water 5 or 6 km from any source of drinking water -- not a mistake I'll make a second time!
The rest of my training this week went well too, although I continued to struggle with finding the right shoes. It turned out the ones I bought last weekend caused more problems than they solved so they went back yesterday and I got others which seem to work better for me. I ran all 32km in them this morning without major incident. My right leg and foot were a little sore by the end of my run, but I immediately soaked them in an icewater bath and they are feeling much better tonight. Of course, the real test will be getting out of bed tomorrow morning. :-)
Because my foot was acting up, and hill training was tough on Wednesday (again because of high heat and humidity), I skipped my 6km tempo run on Friday and replaced it with a steady 9km run instead. A sensible choice as it turned out.
My plan for the coming week is to take it a easier and let my legs heal a bit before I start building again the week after next. If the weather cooperates, I may bike a little more, but I'll try to keep my total running to a maximum of 35-40 km.
I can hardly believe race day is now only 8 weeks away -- which means there's only 5 more weeks of really hard training ahead. Time is definitely flying by!
Number of runs: 4
Runs at tempo pace: 0
Hill training: 9 x 270m
Long run: 32 km
Other activities: cycling (44km)
Total training time: 10:15
I wish I'd had it in me to run the extra kilometre I needed to make it a nice round 60km for the week, but my long run this morning was too tough. It was already 24 degrees and humid by the time I headed out the door a little before 7 am. By the time I was schlepping home 4 hours later, the thermometer read 29 degrees with a "feels like" temperature of 38. Needless to say, I was seriously toasted by the time I made it in the door.
On the upside, the first 20km of the run felt pretty good after a bit of rocky week. My foot which had been tight and sore for a couple of weeks finally felt more normal, and I ran through some of my favourite parts of the city -- across the Central Experimental Farm, down Island Park Drive, along the Ottawa River to Parliament Hill, and then along Sussex Drive to old city hall where I picked up the Rideau River pathway back home. Unfortunately, I had somehow never noticed there's not a single water fountain for a stretch of about 12 or 13km along the Rideau River so I ran out of water 5 or 6 km from any source of drinking water -- not a mistake I'll make a second time!
The rest of my training this week went well too, although I continued to struggle with finding the right shoes. It turned out the ones I bought last weekend caused more problems than they solved so they went back yesterday and I got others which seem to work better for me. I ran all 32km in them this morning without major incident. My right leg and foot were a little sore by the end of my run, but I immediately soaked them in an icewater bath and they are feeling much better tonight. Of course, the real test will be getting out of bed tomorrow morning. :-)
Because my foot was acting up, and hill training was tough on Wednesday (again because of high heat and humidity), I skipped my 6km tempo run on Friday and replaced it with a steady 9km run instead. A sensible choice as it turned out.
My plan for the coming week is to take it a easier and let my legs heal a bit before I start building again the week after next. If the weather cooperates, I may bike a little more, but I'll try to keep my total running to a maximum of 35-40 km.
I can hardly believe race day is now only 8 weeks away -- which means there's only 5 more weeks of really hard training ahead. Time is definitely flying by!
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