Good Morning and Happy Monday! I had a great week full of fun running activities including a STWM tune-up run and a weekend running in Cottage Country! Let’s see how the last week of running played out before the two weeks of taper craziness kicks-off this week!
[ week 13 / 2 weeks until the Erie Marathon ]
Monday – 1.2 kilometres/7:01/5:37 pace + 11.3 kilometres/57:48/5:06 pace. Tonight, Night Terrors Run and Canada Running Series joined forces for a Scotiabank Toronto Waterfront Marathon Tune-Up run and finisher’s shirt reveal! We stopped at the various landmarks in Toronto that adorned previous race medals. This year’s medal will feature the Toronto sign at Nathan Phillips Square!
I’m standing in front of the sign. Bonus points if you can tell which silhouette is mine!
Tuesday – Tempo Run! 2 kilometres warm-up, 8 kilometres @ marathon pace, 1 kilometre cool-down. My marathon pace is 4:30/km, but I’ve been increasing my speed workouts a bit to see how much improvement I can make in my performance. For this tempo run, I ran 8 kilometres at 4:22/km pace. 8 kilometres is not an indication of how long I can hold this pace in a marathon race, but I still feel it’s better to train harder to prepare your legs for the fight that will take place over the last few kilometres of a race!
Wednesday – Today is a recovery day which means I should be focusing on strength training. I have been slacking off on my strength training during this training cycle and it’s getting me a bit worried. I slacked off a bit during my last training cycle, but I’m not looking to repeat the same results as last time! Today I did two circuits (Building Better Runners Circuits #1 and #2). Every little bit helps, so I’ll be focusing on my strength training a bit more going forward (even though there are just two weeks left!)
Thursday – 12.3 kilometres/59.19/4:48. Today’s run was pretty easy even though it was really hot and humid again. The mornings are starting to get cooler which will bode well for the marathon, but I don’t see the temps dropping all that much in two weeks! I’m still hoping running in this heat will pay dividends on race day!
I posted a photo of a few of my favorite things on Instagram today. Black and red seem to be my favorite color combination at the moment! Also, my favorite things happen to be predominately running related!
Friday – I missed today’s run because we were travelling to a cottage today. Tomorrow I have my last long run planned and i’ll make up today’s run on Sunday!
Saturday – 24 kilometres/2:07:42/5:19 pace. We’re spending the weekend at a cottage this weekend and from what I remembered the last time we were here, my long run was going to be quite hilly! I’ve been giving my buddy Daniel crap for including so many hills during our previous long runs considering Erie is a very flat course, but the truth is, hills are a great workout! Below is the elevation map from my run.
After the run, I cooled off in the lake at the cottage. It was really great getting away from the hustle and bustle of the city for a few days!
Sunday – 10 kilometres/56:44/5:40 pace + 2 kilometres/10:13/5:06 pace. Today was my make-up run from Friday, but it was also an opportunity for me to complete my first 10k virtual race!
I was not actually going to run at 10k pace today as I did my long run yesterday. My cousin also wanted to go for a run which meant there was no speeding allowed! For those who are visiting my site for the first time, the Challenge Dash is a virtual 5k/10k race presented by FitFam and Nuun. I never participated in a virtual race before, but when I saw the swag, I had to register. The best part is a portion of the proceeds go to benefit Challenged Athletes Foundation (CAF). The way it works is between August 26th and August 29th, you run a 5k or 10k route and report your results on the Challenge Dash website. There are prizes for Best Photo (Individual), Best Photo (Group), Best Hydration Photo, Most Inspirational, Fastest 5K runner, Fastest 10K runner, and more! The kit also comes with great discounts for Oiselle and Garmin gear!
The medal is gorgeous and while I didn’t PB (HAHA!), it was still fun to wear a bib without any pressure!
Total kilometres this week – 71.9
Next week will be the last training plan update. After that, the next time I mention Erie will be in a race report!
Hope you have a great week and thanks for reading!