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Milton, Ontario, Canada

Tuesday, January 19, 2016

Week Three: Bring in the Winter!

So week three was last week. I had super high hopes for this week after how well everything worked for me in week two. There was only one high stress workout on the plan with Thursday's run scheduled to be 13k with 6k at half marathon pace. I've resigned myself to the fact that I will be hard pressed to PB a half marathon in the late winter (when I'll be racing at Chilly), so my goal for these paces right now is to not fall below 5:05/km. I was pumped and ready to go on week three!

Monday: I knew the night before that the morning would be freezing and so I planned to get to the gym early and throw down as much as I could out of the 16k on the plan before work, making up the rest in the afternoon. Yup, two sets of clothes, two towels, two shoes etc, etc. Mainly because, two runs, two different gyms. I love my Goodlife all gym membership.
A photo posted by Nicole (@macnic05) on

A photo posted by Nicole (@macnic05) on

16k in 1:31:03

Tuesday: Poor Fergus was home sick, so I stayed home as well. It was snowing all day on and off, so it ended up better for me as I didn't have to do the 3hr round trip commute. When my husband got home, I took to the clear bike lanes and ran my 6k as scheduled 33:11

Wednesday: I took it to the bike and repeated Goddard 45 on Trainer Road. Man, this felt amazing! I'm getting better on the bike for sure! 17.4k, 45 minutes.

Thursday: The aforementioned high stress day. I decided that I couldn't take another 8 miles on the treadmill in the week and figured that I'd be fine on the bike path again, so decided to hit the roads early (aka 0420 alarm) and get it done. Well, real winter had other ideas and it snowed overnight, rendering everything snow covered and slippery and gross and I barely broke 6 minute kilometers while slugging through 9k in 53:28. The run was a huge disappointment at the time, but I've since decided that one run (which wasn't even bad, it was just thwarted by weather) won't a bad training cycle make. Also, it yielded my most liked 2016 Insta so far.

Friday: Rest day!

Saturday: Run the hills! Met up with Gerald, Sam, and Emma and ran the Northshore Hills out and back. These easy long runs need to be done on this route as its part of Around the Bay, which is my goal race. With limited to no plans to run hill repeats within my plan, I need to prepare for this race and doing it on a Saturday morning with friends is the best way possible! 23k, 2:11:02

Sunday: Don't ask me why (though the answer is probably that Trainer Road is somehow a cult and I've been assimilated), but I wanted to ride a bit longer and a bit tougher on Sunday. I found a ride called Blackcap and Emma assured me that it was a good one to try. I believe she calls these rides REWARDING. Well, she's not wrong. The ride felt difficult after a super busy day, but after 75 minutes on the bike (my longest trainer ride to date), I felt awesome! I'm super happy about this! Total KM were 29.2.

Total KM: 100.68k (62.55mi), Time: 7:08:44
Run: 54.08k (33.6mi)
Bike: 46.6k (28.96mi)

There is more snow and cold on schedule for this week, so I'll have to determine if that means more treadmills or risking the roads, but my head is settled back on straight after Thursday and I'm ready to tackle week four with renewed vigour! I hope your training is going just as well!


  1. Don't hate the treadmill, it's good for you :-) It's a tough mental game that you have to conquer. Good luck this week!

    1. I don't hate the TM, I really like it for speedwork and an alternative in the crappy weather, but I prefer to do most of my work on the actual roads. :)

  2. Way to get it all done! Great week of training.

  3. Nice work lady! Like Zin says, don't hate the mill. It definitely has it's uses!

    1. I agree. I do like it a lot for focused speedwork. But outside on the roads is my fave.


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