Ottawa Marathon Training Plan / Week 25

I am nearing the end of this awesome journey.  It is my second marathon and I am looking forward to running the Ottawa Marathon in less than four weeks.  This plan is developed by me, for me. The backbone of this plan is Hal Higdon’s Novice 2 Marathon Plan with liberal input from Owen Anderson’s “The Science of Running” and Alan Culpepper’s “Running Like A Champion,” with solicited advice from a running friend. It is a learning experience for me and I am blogging to keep myself accountable and to keep a record of training for future review.

20170501_143426Monday: Explosive Strength ( as last week )

Actual:  Postponed until tomorrow because of inefficient use of my time today.  I enjoyed a lovely run in the rain with a buddy though.  Garmin had technical difficulties but I think I ran 5k.

Tuesday : 7k Easy Run

Actual: Group Run 7k, followed by 3k walk with injured runner.  And of course, yesterday’s workout had to be done today.

Wednesday : 60 minute cycling

Actual : My bike needs to be tuned up as the gear box doesn’t work. It’s ok on a flat route but the hills are killer.  So I did this workout  on a stationary bike.  Warm up 2k run, 10 minutes easy cycling, 30 minutes @90-95RPM, cool down 10 minutes easy cycling.

Thursday : 5k run / Core strength

Actual : Done, and Done!

18268557_10154432999915913_5340173812604229281_nFriday: Rest Day

Actual : Today is Run Streak Day #888 and my Run club planned an event to celebrate my addiction.  The Start / Finish Line was at the local pool hall and we played a game of 8 Ball afterwards. It would have been rude not to run, so I did 8.88k.  Tomorrow I shall rest.

Saturday: 7k Easy Run

Actual : After yesterday’s unscheduled 8.88k I decided to forgo today’s scheduled run.  With heavy rain in the forecast, I did 2k in the gentle morning rain to satisfy my requirements for my run streak.  This is a better plan anyway as I have a 10k race tomorrow.

18360689_10154379451577461_1572207127_nSunday:  10k Shoppers Run For Women

Actual :  It was hot and humid and it was my 3rd fastest 10k.

Summary:  This was a Recovery Week. Weekly mileage was a mere 40km,, considerably less than the 50-60 that I have been logging.  Next week will be my final Big Week Before Tapering begins. I have mixed feelings.. on one hand I am glad to be nearing the end of this journey… on the other hand I will miss the structure of this training program.  Mostly I am glad that it is almost over.  Lawn bowling season is nigh upon us and I don’t have time to do both.

Cheers, y’all. !

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