Good Morning and Happy Monday! Hard to believe I already completed two weeks of training! I had another really great week which included two difficult workouts and a great long run with friends.
[ week 2 / 16 weeks until the Mississauga Marathon ]
Monday – Recovery Day! Last week it may have been ironic that I started my training plan on a recovery day, but this Monday I was happy to have it! I took it easy today, no running, strength training, or core work.
Today was also my first day back at work after being off for two weeks. I had the luxury of running whenever I wanted the past two weeks, but now I need to fit my runs in when I have time!
Tuesday – W02D02 – Steady Run – 10 kilometers/53:11/5:19 pace. There will be days when you would rather not run and if you have to run, there is no way it will be outdoors because the weather is terrible outside. Today was one of those days; however, I am not a fan of treadmills at all, so I braved the elements and ran.
It snowed most of the day and it started to rain a few hours before my run. I was concerned about the conditions on the Beltline with all the rain, but there was still enough snow that I would not have any issues with traction. The hardest part of the run was the cold rain and hail blowing sideways for most of the run. No matter how awful it was outdoors, that’s where I would much rather be.
After the run, I stretched and did some core exercises later in the evening.
Wednesday – W02D03 – Workout – 4 x (200m, 200m jog, 200m, 200m jog, 400m, 400m jog), 4 x (100m, 100m jog). We’re only in week two and the workouts are already getting harder! I headed over the Mount Pleasant Cemetery for this one. It was fairly mild out, but for some reason, I was the only person outside wearing shorts! One runner bundled up pretty good on my warm-up run towards the cemetery called me “brave,” while another inside the cemetery said, “I can’t believe you’re wearing shorts!” I’m much more comfortable running in shorts, so if I have an opportunity to wear them, I’m going to take advantage!
Back to the workout. Running 200 meters at 80-90 percent is fine, especially when you add 200 meters of jogging to recover, but do it again, then do a 400-meter set and you’re going to start feeling it. Now do that entire set four times and you may start shedding a few tears! All kidding aside, I really am embracing these workouts Coach Colin cooked up and I can not wait to put them to the test!
Later in the evening I added some strength training and core work!
Thursday – W02D04 – Recovery Run – 8 kilometers/49:52/6:14 pace. I got home a bit late from work and had didn’t have time to go out for a run and pick up my son from aftercare. With my wife still away, I had to hop on the treadmill after dinner. Thankfully it was only 8 kilometers so I wouldn’t be torturing myself too much! I really struggle understanding how treadmills work. I felt as if I was running at a moderate pace and effort, but I was barely breaking 6:00/km the entire time!
My wife is returning from her yoga retreat tonight, so hopefully the treadmills runs will be few and far between the rest of the way!
I added in more core work later in the evening.
Friday –W02D05 – Workout – 6 x (3:00, 2:00 recover). I was really looking forward to this workout because it meant I would be doing it with the High Park Rogue Runners and my buddies Daniel and Dom! Getting to High Park on time was going to be tricky because I had to get my son from aftercare, eat, change, then drive to Bloor West. We ate dinner at 6:50, I woofed in down by 6:05, then bolted out the door to meet the crew. I barely made it; in fact, they were running from the High Park Running Room towards High Park and I passed them in my car while trying to find a spot. I quickly parked and bolted over to the meeting point; not exactly how I wanted to start an important workout! If I can’t get away earlier, I may need to do these workouts on my own.
The workout was the toughest I have done in the plan so far. We completed a 2-kilometer warm-up (essentially a loop around High Park), then turned on the jets. running 80-90% for 3 minutes equates to about 800 meters for me. After 3 minutes, we recovered a bit by walking and then started to jog to build some speed. The entire recovery between sets was 2 minutes. After doing a few sets, those 2 minute recovery periods seem to fly by!
After uploading my workout to Strava, I had some interesting results:
- 1st 3:00 – 3:44/km
- 2nd 3:00 – 3:57/km
- 3rd 3:00 – 3:45/km
- 4th 3:00 – 3:57/km
- 5th 3:00 – 3:46/km
- 6th 3:00 – 3:49/km
The only way I could explain it was the even number sets took place in the part of the park that ran a bit uphill while there was more downhill running on the odd number sets. It’s interesting what you notice when you really start to pay attention to your runs!
Later in the evening, I added some core work.
Saturday – Recovery Day! After yesterday’s tough workout, I was happy to be off my feet. My son and I went to see Rogue One and I didn’t even order popcorn or candy! This is something I do every time I go to the movies, but I am really trying to be be good with my diet.
Sunday –– W02D07 – Long Run – 20 kilometers/1:46:58/5:21 pace. Today’s long run was a lot of fun! I met up with Christina, Dom, Danielle, and Anna at the High Park Running Room where the Sunday morning clinics take place. The clinics are for runners training for different distances, but it’s also where the High Park Rogue Runners meet for their long runs. We ran through Bloor West which happens to be one of the most beautiful parts of the city to run through, but also the hilliest!
After the run, we met-up for brunch with the rest of Rogue Runners who we didn’t get a chance to run with. It’s always great (and easier!) to chat with fellow runners when you’re not actually running!
While it was a lot of fun running with friends, the highlight of my day was watching my son ski for the first time in two years!
Later in the evening, I added core work to close out a busy, but fun day!
Total kilometers this week – 58.9
Hope you have a great week and thanks for reading!