Saturday, 29 April 2017

17th week of my training for ScotiaBank Ottawa Marathon

17th week (23 - 29 April) of my training for ScotiaBank Ottawa Marathon; Mileage 109km

Sunday 23rd:
Morning: 3km jog, 200m hill sprints (6km), 3km cool down
Evening: 10.5km easy (4:39/km)

Saturday, 22 April 2017

16th week of my training for 2017 ScotiaBank Ottawa Marathon

16th week (16th - 22nd April) of my training for Ottawa Marathon: Mileage 126.7km

Sunday 16th:
Morning: 4km jog, track intervals 5 X 400m (65-67) and 10 X 200m (30), 4km jog
Evening: 10.5km in 50 minutes (4:51/km)
Monday 17th:
Morning: 18km easy in 1:15:08 (4:10/km pace)
Tuesday 18th:
Morning: 2km, Fartlek 2 minutes hard 1 minute easy X 17 (14.2km in ave. pace of 3:36/km), 1km jog
Evening: 10km in 47 minutes (4:43/km)

Wednesday 19th:
Morning: 18km in 1:21:53 (4:33/km)
Thurday 20th:
Morning: 16km in 1:13:47 (4:37/km)

Friday, 14 April 2017

15th week of my training for ScotiaBank Ottawa Marathon

15th week (9th - 15th April) of my training for ScotiaBank Ottawa Marathon: Mileage 119.4km
Sunday 9th:
Morning: An easy 16km run in 1:19 (4:57/km pace)
Monday 10th:
Morning: 3km jog, 200m hill sprints for 30 minutes (6km total), 3km jog.
Evening: 10.5km easy run (4:50/km pace)
Tuesday 11th:
Morning: 2km, Fartlek 1'1' X 25  (13.5km in an average pace of 3:46/km pace), 1km
Evening: 9km jog in 51 minutes (5:40/km pace)
Wednesday 12th:
Morning: 18km easy run in 1:28 (4:55/km pace)
Thursday 13th:
Morning: 4km jog, 6.4km of track intervals of 800m X 8 (2:24 - 2:27), 4km jog.

Friday, 7 April 2017

14th week of my training for ScotiaBank Ottawa Marathon

14th week (2nd - 8th April) of my training for ScotiaBank Ottawa Marathon: Mileage 136km

Sunday 2nd:
Morning: 4km jog, track intervals 5 X 400m (65 seconds), 10 X 200m (30 seconds), followed by 4km jog.
Evening: 10.5km easy run (4:48/km pace)
Monday 3rd:
Morning: 18km easy run for 1:24:43 (4:42/km pace)
Tuesday 4th:
Morning: 2km jog, fartlek 2 hard' 1 easy 17 times. Total average pace of 3:32/km
Evening: 10.5km in 54 minutes (5:12/km pace)
Wednesday 5th:
Morning: 18km in 1:30 (5:00/km pace)

Monday, 3 April 2017

Kenya’s Domenic Ondoro has his eyes on the prize at the Scotiabank Ottawa Marathon


Kenya’s Dominic Ondoro, who finished 3rd at the sweltering 2016 Scotiabank Ottawa Marathon, believes his experience in Ottawa will serve him well this year.

"My aim this time round, of course, is to win the race," Ondoro said at a restaurant in Eldoret town earlier this month. "I observed the course last year and I think it is a nice and a fast one, but the last stages of the race were so hard for me. I think the weather affected me, but despite all that I still managed to run 2:11.”

Saturday, 1 April 2017

13th week of my training for ScotiaBank Ottawa Marathon

13th week (26th March - 1st April) of my training for Ottawa Marathon: Mileage 122km
Already beginning to reduce my mileage by shedding off around 30km from my usual weekly mileage.

Sunday 26th
Morning: 18km easy run in 1:18 (4:20/km)
Monday 27th
Morning: 3km jog, 8km hill workout ( run up and jog down 300m)  in 40 minutes, 3km jog
Tuesday 28th:
3km jog, 13.5km Fartlek 1 hard' 1 easy X 25 (total average pace 3:43/km), 1 km jog
Evening: 10.5km jog in 52 mins (5:02/km)
Wednesday 29th:
Morning: 18km easy run in 1:25 ( 4:47/km pace)
Thursday 30th:
Morning: 4km jog, track intervals 1000m X 8 (3:00 - 3:05), 4km jog

Friday, 24 March 2017

12th week of my training for Ottawa Marathon

12th week (Sun 19th - Sat 25th) of my training for Ottawa Marathon; Mileage 162km

Sunday 19th:
Morning: 4km jog,  5km track intervals 400m X 8 (64 - 66 seconds), 200 X 9 (29 - 31), and 4km jog after the intervals.
Evening:  10.5 km
Monday 20th:
Morning: Easy 18km in 1:24 (4:43/km)
Evening: 10.5km in 56 (5:20/km)
Tuesday 21st:
Morning: 2km jog, Fartlek 2 hard, 1 easy 16 times (total 13.3km). Average pace for the whole run 3:37/km. 2.5km jog.
Evening: 10.5km in 52 minutes ( 5:00/km pace)

Wednesday 22nd:
Morning: Easy 18km in 1:27 (4:50/km pace)
Evening: 10.5km easyin 51 mins (4:55/km pace)