About Me

My photo
Milton, Ontario, Canada

Monday, February 16, 2015

Ottawa Marathon Training, Week 3!

Ah, week three of the plan. A lot of distance and some hard pace work! The goals were high as was my spirit. Unfortunately, things didn't go as planned.

Monday: Nothing. I was supposed to cross train, however I got home late and then we watched another hockey kid until about 830. There was no way I was hopping on the bike after that, especially when the next day called for an early wake up and tempo session.

Tuesday: 7k at tempo pace! Whew! As I wrote earlier, I decided to take the pace up by 12 seconds a mile and that made all the difference to my mental attitude going into this run. I got the 10k done in 53:14.

Wednesday: I had all intentions of running my 6k recovery during lunch or after work, however I was involved in a new business meeting at work and couldn't get away. Then my Go Train got cancelled. That's right: cancelled. There was a switch problem. I didn't end up getting home until about 8pm.

Thursday: This became my 6k recovery. I ran easy on the treadmill before work. I was early enough that I got to watch the last 10 minutes of the Raptor's game from the night before (we won). 6k, 34:43

Friday: This was supposed to be a rest day and I should have taken it. But I wanted to get the distance in, especially as it was such a short one. 5k on the treadmill with the noon news. 28:24

Saturday: Coach PK had me scheduled for 22k, with the last 8k as a fast finish. I was supposed to target Half Marathon pace, but I haven't raced one since fall 2013, so I suggested that I'd attempt a progression down. PK was fine with that, but stated, "Eventually, I'll want you to hit 5:00-5:05/km on these." Fine, fine. I met up with Emma and Sam just off of Northshore and we took off toward Hamilton. The idea was that we'd run an out and back, with Emma cutting loose after 11k to go shorter/slower. Fine, if she wants to miss donuts, that's her own decision.
From the start, this run was a shit show. I was over dressed (of course), and we stopped 2k in so I could strip off my wind coat. I decided to run with my hydration belt, which I hadn't worn in ages and it felt heavy and awkward. And my legs. WERE DEAD. I guess the rest day before the long run is there for a reason. Still, we set a pretty good pace and the company was awesome as usual. When we got to the top of Northshore and hit Plains Road, the footing became a bit of a mess with snow and slush and that aggravated my tired calves and wonky Achilles. UGG. Stupid winter. Emma slowed down as we turned around at 11 and Sam and I hit the bathrooms at the Royal Botanical Gardens around 14k. We got back on the road and started the pace work: 5:06, good, 5:05, okay, let's hold it. Whee! Downhill! 5:00. Sam, "Did you take your puffer? Your breathing sounds horrible." Ugg. It did. This wasn't to be my day. After walking a bit in the 4th KM (5:58), we still kept the pace up (down?!) and finished as strong as possible 5:35, 5:23, 5:26, 5:16 before stuffing our faces with the donuts as you see above. Lesson learned? Take the puffer, wear less and no belt. And take the rest day. 22k, 2:03:15

Sunday: I had the option of rest of 5k recovery. I wanted to do some of the strength training that Patty had showed me the week before, so off I went to the gym and ran a 2 mile warm up (18:43), threw down four sets of exercises Patty had shown me in about 25 minutes and then did a 1.1 mile cool down (10:15). I felt good and it was a nice way to round out the week. My calves didn't even feel that bad while running, but I have a massage on Tuesday and I can't wait for it!

So, it was another successful week in training, even if I failed epically at the first test long run. I'm sure that there will be more to come and I'm positive I'll be able to nail them soon.

Total time spent with this crazy thing called marathon training: 4hr54min. Total workouts: 7 (when you count my split Sunday run).

In other news, I put the word out to colleges and friends for my Wishes for Olivia campaign and I've raised $1,095.58 so far! I'm humbled and grateful for the support. Over 1/3 of the way to my goal! I'd be grateful for your support as well!

Have a good week! Its going to be the coldest week all year here, so I suspect there will be many treadmill miles logged in week four!


  1. Congrats on all the money raised so far Nicole! I still think the run was a success on Saturday, no puffer or not. And thanks for the treats! Onwards and upwards!

  2. Damn those donuts look good. Stupid me picking hills over that :D On to the next week!

  3. Sorry to hear that your Saturday run was a bit of a bust.
    But the donut picture is epic!!
    And the 4:40am picture makes me feel your pain.

    Keep up the good work Nicole!

  4. Good going! I sure hope you get a break in your weather soon!


Thanks for joining in the conversation!