Road to Ottawa Marathon:
GOAL: To finish at the podium of Scotiabank Ottawa Marathon on May 28th.
First week of January 2017 (1st - 7th). Total mileage 138km.
1st January (Sunday)
This is the day that I ate hills to celebrate the new year.
After a 3km warm up (19 minutes), I started my hill workout where I ran up about 400m and recovered by running down the hill. The aim was to make the whole workout moderate by running a total of 10km in 50 minutes. If the effort for running up the hill became a 4:29/km pace, then going down the hill would be 5:31/km just to make sure the average pace would be 5:00 per kilometer. In the end, I stopped the watch at exactly 10km on top of the hill and the time was 48:48.63. I decided to add a discount by running back to some point and sprinting one last timetothetopof the hill, just to make sure my workout was over 50 minutes. I did a 10 minute cool downafter that.
2nd January (Monday)
Morning run was a moderate 16km progressive run starting with a 5:19/km pace, maitaining an
average of 4:18/km for the better part of my run till the last three kimometers where I increased the pace a bit with the last two kilometers being particularly quite fast. The last kilometer was a 3:29/km pace. The total time was 1:07:50. The average pace was 4:14/km
Evening run was an easy jog of 10km. Average pace was 5:16/km. Total time was 52:44.35.
3rd January (Tuesday)
Today was more of a recovery day. Morning run was an easy 15km run averaging 5:07/km pace. Total time was 1:16.38.
Evening run was a 9km jog in 47:19.08 averaging 5:15/km pace.
4th January (Wednesday)
Morning was an easy 14km with an average pace of 4:43/km. Total time was 1:06.33
Evening run was a 10km jog averaging 4:57/km. Total time was 50 minutes. I admit I made a mistake of running faster at some point when two men riding donkeys pulling a cart decided to beat the donkeys hard in order to maintain the pace with me, I was uncomfortable and decided to shake them off, hence ended up spoiling my jog by running slightly faster than the intended pace.
5th January (Thurday)
Morning run was an easy 15km run in 1:13:33. I did this run with a friend and was glad he had the same workout in mind when we met at the starting. Average pace was 4:54/km.
Evening run: An easy 11km run in 55:48:68. Average of 5:04/km pace.
6th January (Friday)
25km moderate progressive run for 1:47:09. The pace started at 5:12/km in the first kilometer and ended at a 3:45/km pace.
7th January (Saturday)