Good Morning and Happy Monday! I’m back in Toronto and happy to report my marathon training survived being away in Punta Cana! We had a lot of fun and now I understand why my son was raving about the resort when he was there 2 years ago! There’s so much to do, see, eat and drink and it’s perfect for kids and families. I was pretty good at the all-inclusive buffet and only had a couple of beers a day!
[ week 5 / 13 weeks until the Mississauga Marathon ]
Monday – Recovery Day! After yesterday’s long run fun, I am happy to have a day off to soak in the sun, eat, and drink! The only thing better than a recovery day is a recovery day on vacation!
Tuesday – W05D02 – Steady Run – 10 kilometers/46:41/4:40 pace. A nice quick run through the resort and beyond! I was supposed to do 12 kilometers today, but we are heading to the Royalton hotel for the day and I wanted to ensure I get back in time to go!
Wednesday – W05D03 – Workout. This is the first time hills are being introduced in my training plan and with no hills anywhere in sight, I modified my workout by running up the ramp that takes cars to the lobby of the Royalton hotel. The distance is barely 100 meters, so I ran it twice for every 1 hill repeat. Still not ideal, but you really have to be flexible when you’re on vacation!
Workout: 4 x short hills, 4 x 200m | 1:00 rest, 3 x short hills
I realized later I missed part of the workout. After the 3 x short hills, I was supposed to do 4 x 100m, 400m jog. I blame this on trying to open my training plan on my my iPhone! It’s just one workout, so I really can’t dwell on it too much.
Thursday – W05D04 – Recovery Run – 10 kilometers/57:29/5:45 pace. Took it really easy today so I could recover from yesterday’s workout and prepare for tomorrow’s really tough workout. I ran mostly outside of the resort today and did a bit more exploring. It’s interesting watching the looks on the faces of the people who commute into the resort area. At first they are surprised to see someone obviously not from their country running through their streets, but then they smile and wave when you pass by!
Friday –W05D05 – Workout. Today’s workout was a beauty, but really tough! Once you get over running the first 10 minutes at 80-90% of your maximum heart rate, the rest starts to get somewhat easier. Somewhat. Today’s workout was my last run in Punta Cana! So pleased with how everything went while I was on vacation!
Workout: 10:00, 3:00 rest, 5:00, 2:00 rest, 3:00, 1:30 rest, 2:00, 1:00 rest, 1:00
Saturday – W05D06 – Easy Run – 10 kilometres/52:02/5:12 pace. And just like that, we’re back to Winter running in Toronto! I heard it snowed quite a bit while we were away, but there was very little snow on the ground when we returned home. It was definitely cold on today’s run, but thankfully I didn’t have to contend with snow! It’s so good to be back so I can focus on nailing my runs!
My plan called for 8 kilometers today, but I ran 10 to make up for the 2 I missed on Tuesday.
Sunday –– W05D07 – Long Run – 30 kilometers/2:34:11/5:08 pace. Today’s long run was the longest run I’ve done since I ran the NYC Marathon. I felt great the entire run and aside from being a little sore and tired, I am very encouraged about today’s long run! I met up with my buddy Dom and we ran through Bloor West. These runs offer plenty of hills which means plenty of opportunity to build leg strength. About halfway through the run it started to snow and then snowed progressively harder towards the end.
Total kilometers this week – 76.8
Next will is a recovery week with significantly fewer kilometers and only 5 days of running instead of 6. I like how this plan mixes things up to avoid burning out. 5 weeks down, 13 to go!
Hope you have a great week and thanks for reading!