GOAL: To finish at the podium of Scotiabank Ottawa Marathon on May 28th.
Fourth week of January 2017 (22nd - 28th): Mileage 137.5km
It was a hill workout as usual, but the venue changed to a more steep hill. I jogged 3km to the venue then started running up about 250m hill section and recover by jogging downhill. Being such a very steep hill, it was hard but slow. Total distance for the workout was 8km in 43 minutes. I jogged for 3km after the workout as part of a cool down.
Morning was a moderate 18km run
Circumstances forced me to miss my evening run... It feels bad to miss a program, I hope I can find a way to recover that.
Morning I joined about 100 other athletes for a fartlek workout. After a 2km warm up jog, we did a 2 minutes hard; 1 minute easy run 17 times. This added to 52 minutes in 14km. An average of 3:38/km pace for the whole workout. A 3km cool down followed.
Evening was an easy 10km run in 51:58. Pace of 5:12/km
Morning run was 20.5km moderate run in 1:28:56. Average pace of 4:20/km.
Evening was an easy 11km in 57:38. Pace; 5:14/km.
It marked the beginning of track workouts this year. A 4km easy run took me to the track. The intervals were 10 X 410m; first five were in 70 - 71 seconds. The last five were all in 68 seconds. Another 4km easy jog brought me back from the track.
Evening was a 10.5 km run in 55:33 (5:17/km pace)
A 22.5km run in the morning in 1:34:34 (4:12/km pace) ended my training for the week.