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. !

Ottawa Marathon Training / Week 23

This plan is developed by me, for me. The skeleton 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.

marchallMonday : 5K Easy Running

Actual :  I shortened it to 3k because I was running with an inexperienced pup.  We walked afterwards in an effort to teach him more social skills.

Tuesday : Explosive Strength: 2.4k easy run/ intense run for 1 minute, minimum 180 strides / Skip 30 seconds/ 5 x 2 leg hurdle hop( 8 hurdles) / 2x 40 second one leg hop / Diagonal hop 45 seconds, rest 15 seconds, repeat/ 8 greyhound runs/ 2×12 one leg squat/ 15 high knee explosion, rest and repeat/ 4x 800 m vV02max/ cool down 3km

Actual :  Done almost as described, except that I biked for 6k for my warm up, exceeding 180 RPM. This is a tough workout and I struggle with it but am committed to continuing to do these exercises until Hard Becomes the New Easy,  even after the marathon is complete.

Wednesday : 60 minute cycling

Actual : 2 mile run for Run Streak Day # 879 and 30 minute cycling followed by 2 hour nap.  I am so tired. This is the third day this week that I have had a long nap, and it’s only Thursday. I might have to start scheduling naps into my training program?

Thursday : 24k Long Slow Run

Actual:  Fail ! This was mentally tough which meant that it was physically tough.  I threw in the towel at 20k but was still 3k from my house, so my total distance was 23k.

20170427_141029 (1)

Friday: Rest

Actual : Nailed it.  Ran 1.25 miles after work for Run Streak Day 881, then slept for 2 hours.  Another long nap… need to evaluate my sleep patterns.  Noticed a slight niggle in the right ankle, hopefully nothing serious.

Saturday: Cross Training

Actual :  Usually I have a specific plan for cross training but today’s plan was vague and I just wasn’t motivated to anything.  I spent a couple of hours enjoying some outdoor fun with the grandchildren and I went to bed feeling guilt-free after running, jumping, climbing, etc all afternoon.  Who said cross training wasn’t fun?

Sunday:  8k Easy Run

Actual:  Ankle is still slightly sore so I did this run very carefully. I stopped at 5k and then walked for another half hour. No pain while walking.

Summary:   The week started great and I had some quality workouts, until my mid-week Long Run. It was horrible .  I have been feeling some pain in my right ankle since my Long Run and will need to keep a cautious eye on it.  In hindsight it might be related to a pair of 1.5 inch heels that I had been wearing earlier in the week.  Those shoes have been tossed in the closet and will stay there until after the marathon.  Or it might have been caused by a trail run over  very uneven terrain. .. or it might have been the Long Run.  Fingers crossed that it will sort itself out within a day or two.

And did I mention that I am fatigued?  I resolve to go to bed earlier.

Four weeks until Race Day!

 

Ottawa Marathon Training / Week 22

This is my accountability blog.  By writing my progress here, I am staying focused and pushing harder than I normally would. It is also a learning tool as I figure out how this marathon training thing works.

This plan is developed by me, for me. The bare bones of the 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.

20170410_150910.jpgMonday – Planned 60 minutes cycling / 3k Recovery Run

Actual: So here is how it went down.  I wore my workout clothes to the gym with the idea that I was going to use this Recovery Run as a Warm Up on a nearby trail before going into the gym to use the stationary bike.  The execution of this plan was less than desirable.   The run went ok, but I learned an uncomfortable lesson about ignoring bathroom urges.  “nuff said.  Instead of entering the gym I drove home and had a shower and did some laundry.  Cycling didn’t happen and will be rescheduled, but I did do a couple of hours of hiking through my Dad’s woodlot so there is that.

Tuesday – Planned 10k Easy / Core Strength

Actual:   As always core strength was done with a buddy, so there was no getting out of that.  We went to the gym early and did 30 minutes together on the elliptical.  To compensate for this extra activity I cut my run short. ( 6k)

20170411_142535Wednesday – vVO2Max/ Warm Up/ 5×800 with equal time recovery/ cool down 1 mile

Actual:  Feeling fatigued after working on my feet all day, but I got ‘er done.    The 800m intervals took about 4:30-4:40 minutes, so I can’t complain about that.  Not my best results, but all things considered it was a great workout.  I’m not gonna lie… I was glad to finish the last interval.

Thursday – 5k Easy Running / Core Strength

Actual :  Today I ran with a buddy.  She was in charge of the route, and tricked me into doing 7k.  Bummer!  Instead of the core strength workout I ate out with my Run Group.  (not exactly an equal substitute… fatten the tummy versus flatten the tummy? )

 

20170417_145112.jpgFriday – Circuit Workout / WU / 400m @5k intensity/ 10x 1 leg bicepcurls/ 45situps/18burpees/15 bench dips/ 400m @5k intensity/ /7@ feet-elevated pushups/12 squat,dumbell press/ 45 lower back extension/ 10@ one leg squat, 10lb dumbbell/ 400m @5kintensity/ Cool Down 3k

Actual : It’s Good Friday.  As a baker, I have been working my butt off this week.  I rested .  I am going to put off this workout for a few days and somehow make it fit  into next week’s schedule.  I did  enjoy a nice hike to the sugar woods with hubby.

Saturday- Rest Day

Actual: After yesterdays unscheduled Rest Day, I knew that I had to make adjustments.  Instead of resting today I ran 2k warmup, followed by one hour of cycling. ( the workout that I missed earlier this week. )

Sunday- 8k Easy

Actual: I ran with a buddy, 11k. #bonusmiles Then prepared Easter Dinner. So much food.!

Summary:

I blame Easter for the chaotic week.  As a baker, I have been working long and hard to prepare for this busy weekend.  In my free time I have been getting ready for Easter Dinner for my family.  ( 23 people)

I skipped one workout and rescheduled another.  As I have mentioned before, circuit/strength workouts are not my strength and I don’t have to look far to find an excuse to not do it.  I don’t like missing a workout. I don’t like rescheduling. Every workout has a purpose and the schedule is designed to flow smoothly for optimum efficiency. That being said , I DID miss a key workout and it WILL be rescheduled early next week. With only five weeks remaining it is critical that I complete each workout as it is scheduled so it does not disrupt the rest of the week.

Total mileage this week. : 43km ( but it feels like more! )

 

 

 

Ottawa Marathon Training / Week 21

This is my accountability blog, designed to keep me focused.   This plan was designed by me and is based on Hal Higdon’s Novice 2 Marathon training plan,with insight from  Owen Henderson’s “Science of Running” and Alan Culpepper’s “Run Like A Champion.”  with a heaping helping of solicited advice from a running friend. Marathon Training is a learning experience for me and I am tracking my progress for future reference.

17796038_789916654516975_4266533473948231212_n

Monday – Planned 5k Easy Running / Cycling 12 minutes WU / 4 x 5 minutes intense with 3 minute recovery

Actual : 5k was an easy run with a buddy.   Cycling was done at the gym, followed by CxWorx with another buddy. We usually go on Tuesdays but she is not available then so we switched days.

Tuesday – 5k Easy / Core Strength

Actual : I did the core strength yesterday due to the unavailability of my workout partner.  Tonight I joined my run group for a social run.  I ran with a couple of people who have not been running much.  It was a nice enjoyable slow pace, but they coerced me into running 6.5km.  I am so easily persuaded.

C8qYGn1XYAAP6nQ.jpgWednesday – Planned 29km

Boom! Done! With a HM PB to boot! It was only by 5 seconds but I’m taking it.

Thursday – Planned 5k Active Recovery / Core Strength

Actual: Before I even laced up my shoes I decided to shorten this distance to 3km. I finished with 2.65km.  I was not mentally prepared and my body decided that it wouldn’t cooperate either.  It was a horrible run and I hated every step.

Core strength :  I attended CxWorx class with a buddy. It was interesting to note how sore my core was after yesterday’s run.   I guess the lesson that I learned is that my core muscles work hard during a long run ( and that’s good, right?) and require time to recover.  It was  tough workout and I decreased the level of intensity. It felt good to be done.

Friday – Planned  Warm Up 2k / Strength Training / 2k Tempo / 2k Cool Down

Actual : I am feeling fatigued.  With a road race on Sunday, I opted to do some light strength training, with a 3k warm up.

Saturday – Rest

Actual : I ran a windy 2km for Run Streak Day #861.

17800244_10154420441541024_8941869714555508828_n

 

 

Sunday – Lorneville Loop 13k Road Race

Actual : Nailed it!  I wasn’t sure how this would go, a hilly road race only 4 days after a Long Run. I planned to use this as a Tempo Training  Run with no thought of trying for a PB.  The first few kilometers were uphill and I struggled with my breathing. A downhill stretch at 5 -6k was a welcome relief and allowed my legs to wind up and then just keep going.  My pace was faster than I planned but it felt good so I decided to just go for it.  I finished 22 seconds faster than my previous best time, and it was also my best 10k effort by 30 seconds.

 

 

Summary: In hindsight I could have planned this week better.  The 29k long run followed by a 13k road race four days later wasn’t my best idea.  Core strength workout the day after a long run was a horrible idea.  But hey, this is a learning experience and I maybe I will be smarter next time.   Thank goodness my body is smart enough to tell me when I am being a dumbass.  And thank goodness I am still smart enough to listen to my body.

Total distance this week 62. 3 km.  If you are keeping score you will realize that I earned 3 PB’s this week, including Wednesdays 21.1k.  I’ll take it.

When an Easy Run isn’t so Easy.

A couple of years ago I would have laughed at the idea of an “easy” 10k.  At that time  running 5k was possible, 10k was a challenge,  a Half Marathon was nothing but a dream … and  a Marathon.. not even on the radar.

Fast forward two years and I am training for my second Marathon.  Today’s training run was ‘easy 10k.”  I was looking forward to this one.  It is a nice manageable distance and I didn’t have to worry about pace or intervals or anything at all.  Just me putting one foot in front of the other.  I’ve come a long way, baby!

I usually run immediately after work. Today I had to walk home first, 2.5km uphill.  As I plodded along I realized how tired I was.  After arriving at home I rested for a half hour before venturing out for my run.  Immediately I realized that there was not going to be anything easy about this run.  It was a mental battle to keep going and I finally conceded at 5k.

Here are some of the reasons why I stopped at 5k.

  • My quads were like bricks, unforgiving the whole way.
  • I realized within minutes that I forgot to change into a sports bra.
  • side-boob chaff from previous Long Run was sending subtle reminders that it was still there
  • it was windy
  • it was slushy
  • it was cold
  • I was overdressed and got too hot
  • my planned weekly distance is 20 % more mileage than last week,  the upper limit of what it acceptable for me.
  • I ran 3km more than planned yesterday as part of Group run
  • I had already walked 2.5 km today.  Uphill.
  • I was tired
  • I was hungry
  • I wanted to quit at 1km
  • I really wanted to quit after 2km
  • I needed to poop at 4km

Some runs are hard, really hard.  This was one of them.  A few days ago my Long Run of 26 km was fantastic. Today’s 5km was mentally painful every step of the way.  Yeah, I stopped at the halfway point but I don’t feel like a loser.  I rarely feel the need to cut my run short but today it was definitely the right choice.

After an Epsom salt bath, foam roller and a nap, all is right with my world.  Tomorrow there are hills that need to be tackled. 20161231_155050.jpg

 

 

 

Ottawa Marathon Training / Week 15

You  might remember that I took a break from Training last week. This week I am back at it, focused and determined to be the best that I can be on Race Day. As always I am recording my daily progress here, to keep me accountable.

Monday : Planned Cross Training – 45 minutes. ( my choice of modes.)

Actual :  Okay, this is my first day back after taking one week off .  I admit my mindset is not where it needs to be.  It was easy to convince myself that yesterday’s 2 hour snowshoe trek was enough to count for two days.  Some days I am so weak.  I did run 5k though.

Tuesday : Planned Cardio : Stair Climber . Warm up 5 minutes easy. 4 x 3 minutes high intensity with 3 minute recovery. Cool down 8 minutes .  /   Planned : Core strength (CxWorx – 30 minutes)

Actual :  I’m back!  Focused and ready to kill this workout.  The Stair Climber presented a problem.  I am a member at Goodlife Fitness and there are 2 locations near me. Only one of them has a Stair Climber and it was not the one where I was meeting a friend for our usual Tuesday night CxWorx.   I considered postponing that specific workout but then decided to use the elliptical. It has an adjustable ramp and I think that it engages the same muscles as the stair climber. Whew!  What a workout!  Afterwards I did the CxWorx session.   I missed it last week because of the snowstorms.  Good workout. My abs are sore.

20170223_151236.jpgWednesday – Planned 10 easy running

Actual : It’s a beautiful day and I had a great running partner.  We giggled and laughed as we jumped over puddles and sloshed through slush.

Thursday – Planned Cross Training Cycling / 12 minute warm up easy cycling / One leg cycling, 4 @ 1 minute intense cycling with 1 minute recovery, each leg / 5 x 1 minute @ 90 RPM, 1 minute @ 100 RPM./ 5 x 1 minute easy, 1 minute high gear / 3 miles fast / 12 minutes cool down.                                                                                                                      

Actual: Until recently I haven’t had much experience with the stationary bike. Wow. this was intense.  It is the longest that I have ever stayed on a bike, for sure. I didn’t complete the 12 minute cool down, cut it short at 8 minutes.  My butt was killing me!

Friday – 12 km easy running / CxWorx core conditioning

Actual :  The CxWorx happened as planned but I spontaneously signed up for a 10k event for Saturday (Rest Day) so skipped the run. Well, actually I did 6k and that’s almost the same as skipping it, right?

Saturday – Rest

Actual: As mentioned above I signed up for  a 10k event.  It wasn’t a race, just a community fundraiser that was billed as a Walk but we were given permission to run the route.  My running partner is directionally challenged ( like me! ) and we took the wrong turn not once, not twice, but three times.  As we approached the finish line, our distance was 11.75 km so we did the logical thing and ran around the block again.  Longest 10k ever!

20170223_151409.jpgSunday – Strength Training

Actual :Didn’t happen.  Sundays seem to be a tough day for me as work and family commitments seem to get in the way. Maybe Sundays should be a day of Rest for me?   Not to worry, it will be easy to fit this workout in next week on one of my Easy Running Days.

Summary: My body appreciated the break last week. It took me a couple of days to get back in the game mentally but I feel good about this week.  Tired, but good.

 

Ottawa Marathon Training Week 13

20170124_153404.jpgThis is my accountability blog.  Writing down my planned workouts and then reporting the actual workout keeps my accountable.  Week 12 ended with a Hypothermic Half Marathon so week 13 will begin with Active Recovery Days.

Monday – Planned 3-4k active recovery

Actual : If I had been running by myself I would have stopped at 2k.  Quads felt good this morning but stiffened up after standing all day at work. The route had one uphill and one downhill.  The Uphill was fine, but Quads shouted Ow Ow Ow all the way down on the Downhill. I didn’t want to disappoint my running buddy by stopping so I kept going.  But I forewarned her that I would not exceed 4k.  I stopped at 4k, she continued for 2 more kilometers while I stretched.

Tuesday -Planned 2-4k Active Recovery / Core strength

Actual :  My running group meets on Tuesdays. Distances and  paces vary, with most people opting for 5k -8k.  I was tempted to do 5k but decided to do 3.5k. Afterwards I met a  friend for CxWorx.  Quads are still sore from Sunday’s HM so I opted for some of the easier modifications. Great workout.

Wednesday -Strength Training /Core strength

Actual : Nailed it!  2k warm up and 5k cool down.

Thursday – 10k easy 

On Thursdays I run with a friend who usually lets me determine the distance.  Today she balked at 10k because she planned a double Zumba session later.  She is too stubborn to run a short distance with me and then stop; she will drag her ass the entire distance.  I dragged her for 8k and then mercifully let her stop.  After she left I ran another 2k.  Cold day (7F) with brisk northeasterly wind.  Brrrrr.

Friday – Planned Tempo ( 5k @6:30 km)

With a nor’easter overnight and frigid temperatures today, this wasn’t happening outdoors!  I wasn’t sure how to translate this effort to treadmill miles so I set the treadmill at Level 6.0  (10:00 minute mile @ .5 incline) It felt about right.

20170212_151201.jpgSaturday – Planned Rest Day

What is this Rest Day of which ye speak?  I had an opportunity to go snow shoeing.  Never mind that I haven’t done this particular activity for at least 2 years.  It was a great day exploring new trails.  Total distance. 5.15 km.

 

Planned – Sunday -Lactate stackers.  8 x 100 meters

Actual: This didn’t happen.  The perfect snow beckoned me again and I decided to go snow shoeing again.  It was a lovely afternoon and it was easy to convince myself that snow shoeing was  a nice substitute.  Will try to fit the lactate stackers  into next week sometime.

Summary: Another week closer to Ottawa Marathon. The week went well despite a late-week snowstorm.  The running conditions were not ideal, which resulted in one treadmill run but the snow shoeing conditions were excellent and I took advantage of the opportunity to do some cross training.  I skipped one Quality Run and will need to adjust next week’s schedule to accommodate it.

Next week is a recovery week and I am grateful for that.  My body is looking forward to it.

Happy Trails. everyone. !20170212_153104