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Milton, Ontario, Canada

Monday, March 16, 2015

Ottawa Marathon Training Update: Weeks 5, 6, 7!!!

Wow! Its been a while. I'm sorry to have been away so long, but its been a very crazy time at work and with my son's hockey! The additional entry Milton Winterhawks are now 16-0 in Ontario Minor Hockey Association playoffs and are one win away from winning the whole damn thing. Its a super exiting time!

He shoots, he scores!
The plan is going to plan. I've gotten in long runs, I've run hills. I've gotten in cross training and weight lifting. I even got out on the mumbike last Monday!

Let's see. My tempo work has not been the best. I've been super frustrated. First, I just couldn't push through on the treadmill without stopping from time to time to take 15 second breaks to drink or breath or get my mind back together. Then, finally, FINALLY, I was able to get outside last week for a planned 11k run with 9k at tempo (4:55-5:05/km) and it really sucked. The melt was frozen still in a lot of points on the paths, but I was able to get in 6k at tempo pace (instead of 9k). Phaedra has been very kind about my lack of suck-it-uppage and is trying to work out a solution which will do the work that I need while keeping my confidence from sinking into the ground with the melting snow.

Of course, a lot of this confidence problem stemmed from not having the best day at the Chilly Half Marathon. I owe a race report and that's next on my list, but let's just say that I had a cold and after nailing the first half, I was over come with dizziness and the last half was a huge suck. UGG.

Now for the good news! Phaedra has given me pace goals for my past two long runs. The first was a 26.5k effort along the Northshore hills at a goal of 5:40-5:35/km. I was lucky to run with Ivanka again, and  Sam, and Emma as always. Even with the rollers of Northshore, we NAILED the pace at 5:33/km on average. If nothing else, I think Emma can be sure that she's going to SMASH her goals at Around the Bay.

The sign is from a wedding. The bride and groom are fellow hockey parents.

This past Sunday brought my longest run since A Midsummer Night's 30k run and Phaedra dropped the pace again (target: 5:35-5:30/km). Emma needed to run 21k at that pace and Sunday worked better for her so she joined me in Milton and we ran the Milton Half Marathon route together with me running 8k alone first. I'm thrilled to announce that we NAILED this pace at 5:29/km on average, despite some brutal headwind.

In week 5, I ran 47.3k, in week 6 it was 54.5k and last week was 58.1k with 10.3k on the bike.

Things are going generally well. Now its time to start nailing some speed and increasing that confidence.

First up? Let's win that OMHA cup! The next game takes place on my birthday and I honestly can't think of a better present than having my son win the championship!

Hope things have been well for you! Is anyone in the final stretch of training for Around the Bay?! That's my next race and I'm excited for it!


  1. Awesome job! Such a pleasure to run with you those last few long runs.

    I have thoughts on the tempo thing! Take from it what you will. It's super hard to hit tempo pace in shitty conditions, so cut yourself some slack on that, especially the one with the icy sidewalks. Lousy footing uses a ton of mental energy. And I think you do a lot of your tempos early in the morning? Because IME #5amrunclub slows my pace by a solid 10s/km. It's just not an ideal time to try and run fast. So again, cut yourself some slack on that. Tempo at a reasonable time of day in a nice temperature with clear roads is a whole different ballgame, as I've discovered this winter doing most of mine on my lunch hour. SO much easier than the early morning ones.

  2. I think your training looks great so far. I'm amazed you are able to fit it all in the way you do, that's very impressive. I think that this winter hasn't been kind to outdoor running, especially if you have pace goals, so kudos to you for doing what you do and getting it done! Good luck to your son in his hockey!!


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