Good Morning and Happy Monday! I had a huge week and finally hit 80 kilometers! I should have hit it a few weeks ago, but I missed a few runs after sustaining a calf injury. I’m so happy with the way this week panned out. Let’s see what happened!
[ week 11 / 7 weeks until the Mississauga Marathon ]
Monday – Recovery Day. Legs felt great after yesterday’s long run “race.” Very encouraging!
Tuesday – W11D02 – Steady Run – 10 kilometers/53:42/5:22 pace. It’s been a while since I hit the Beltline trail and I was excited about strapping on my Saucony Peregrine Ice again! We really got lucky this Winter; at the beginning of the season, everyone was predicting a harsh, cold Winter with a lot of snow. So far it’s been anything but!
Wednesday – W11D03 – Workout. I haven’t done much hill work this training plan. The first time my plan called for hill work, I was in Punta Cana and run up and down a ramp leading to the front of the resort because it was the closest thing to a hill in the area. The second time I missed the workout because of a calf injury. This time, I was not going to miss the workout. The only issue I have is the best hill in my area is 3 kilometers away; add another 600 meters to get to the bottom of the hill and you’ve already done a big warm-up!
I didn’t have much time, so I had to improvise by removing a hill repeat from the first and second round of hills. Still, the workout was a killer! It’s been really windy in Toronto this week, so that added to the challenge!
Workout: 4 x long hills (500 metres), 4 x 400m | 1:00 rest, 2 x long hills
Thursday – W11D04 – Recovery Run – 8.0 kilometers/40:49/5:06 pace. I’ve been nailing my recovery runs in this training plan, but today’s run felt a bit off. My heart rate was a bit higher than I would have liked and I’m not sure if it was due to the nasty headwinds or something else. Still felt pretty good! The temps were on the plus side for a change, so I decided to protest all this wind by wearing shorts!
Friday – W11D05 – Workout. I’m really starting to enjoy progression runs and I think today’s run was my best yet! The progression is much smoother than my previous attempts which I am really happy about! It’s still pretty difficult to maintain the specific paces I need along the way, but it’s starting to get a little easier!
Saturday – W11D06 – Easy Run – 8.0 kilometres/40:23/5:03 pace. Ran this a little faster than I would have liked, but still kept the pace over 5:00 so I can’t really complain. Always remember, easy runs are supposed to feel easy!
When I came back from my run, my wife surprised me by making coconut balls from the Buddha Brands Company website! They were absolutely amazing!
Sunday – W11D07 – Long Run – 30.0 kilometres/2:29:31/4:57 pace. Hammered out a really great long run with my buddies Dom and Daniel. It’s been a few weeks since we ran 30 kilometers, so it was great to get the mileage in today. The weather was nearly perfect, a little cool at the start with some icy patches, but it ended up getting warmer as the day went on. At one point, we stopped to take a photo at a mural and my buddy Daniel noticed a nail piercing his Saucony Kinvara 7s! Fortunately, it didn’t hit his foot!
I finished the week off with 82.5 kilometers; the most kilometers I ever run in a single week! Next Sunday is Around the Bay, my last test before my goal race in May! Wish me luck!!!
Total kilometers this week – 82.5
Hope you have a great week and thanks for reading!