Below you'll find my training record for the 13 weeks prior to starting this blog. In week 1, I started my half-marathon specific training, which is a modified version of Swedish nation team coach Ulf Friberg's half marathon program at jogg.se. The modifications included tips from running coach McMillan, who also writes for Running times magazine, basically substituting short fast intervals with long tempo runs, which are my favourite, and also including hill repeats (not so much my favourite). Another favourite are progression runs (aka pick-up runs) starting at an easy pace and finishing at around 10k pace. I also enjoy long runs with the last 2-4 miles at a faster pace. I realize that to improve as a runner you can't just do things you enjoy, hence the hill repeats. Another run that I find quite tough but very good for you is the great Swedish tradition of fartlek runs, alternating fast running with semi-fast running. I prefaced the half-marathon segment with 4 weeks of speed training, which basically was intervals at 3 to 10 k pace, which I think contributed greatly to my decent 10k performances at that time. I also include general strength exercises after some runs, which I highly recommend as a cool-down routine after runs. I also have my own strength routine with push-ups, lunges, bridges with one leg raised etc.
Distances and paces are in miles and miles/minute.
Week 1
8.5 3x10 min 6:15-20
pace, 2:30 min jog, 1.6 miles/interval
7.2 7:05-20 pace + pedestals/myrtle cool-down
8.8 progression
7:30-6:10 (7:45, 20, 12, 6:59, 48, 35, 20, 08) one of my favourites
8.5 5 mile tempo
6:20-15 +leg circuit 1 strength/cool-down.
Pace felt rather easy, held back a bit,
which should work lactic acid threshold.
12.7 ave pace 7:17
good stuff
Total: 45.7 + 367.0 =
412.7
Week 2
6.3 46 min in the
cold wind, legs a bit tired from yesterday but happy I ran according to plan:
7:20 pace ave.
9.2 5 x 5 min goal 5:45-6:05,
1:30 min jog, 0.87m/interval (5:47, 42, 51, 46,
44). Felt strong, fast. The wind was
mostly in my back though, but 4th interval all head-wind, no
problem.
6.1 45 min easy pace
+strength work-outs
6.8 with 6 x hill
repeats (45-50 s, 5k pace; 2 min jog) – speed was energizing
7.9 9:00 pace +pedestals/myrtle
12.2 7:00 pace until
mile 9: 6:18, 6:07, 5:56, 1 mile cool-down. It was wet and cooold…
Total: 48.5 + 412.7 = 461.2
Week 3
6.0 45 min easy pace
9.0 intervals: 10 min
6:11 pace, 2:30 jog; 4x3 min, 60 s (5:44,5:56,5:45,5:44); 2:30, 10 min 6:20. I
was tired going in but felt good having completed the intervals. Only 60 second
rest between 5k intervals was tough! 10 min threshold segments to start and
finish – last one on pretty tired legs (1.6 miles).
10.2 long w Anais 1:38 + strength (hard week 3-4)
11.3 steady 8 miles (6:32,28,27,24,33,33,29,10) Morning run,
which I’m trying to get used to, good job.
5.0 w Anais plus 3 times hill-repeats felt good.
Total: 41.5 + 461.2 =
502.7
Week 4
13.7 tempo/fartlek - miles 3.1-6.0 (6:15, 6:04, 5:54), easy
6-9 (7:30), tempo 9.2-12.0 (6:20, 6:05, 5:48). I felt fast, perhaps too fast,
wind carried me a bit, but this run gave me confidence.
5.9 First run in NB
1400 - runner’s high! 7:15 easy pace + strength (my mix)
9.3 goal: 8x1km 5:45-6:00, 1 min jog. Did it! 5:46, 44, 48,
49, 56 (slowed to kiss Anais), 43, 44, 45. At some points I hit a short stride
that made me fly effortlessly.
5.1 easy + strength (pedestals + myrtle)
7.5 Half the run with my Anais, then easy home.
7.4 10k Minto race 35:55 woot woot! That’s
5:46 pace! 5:47, 53, 56, 50, 49, 42. I wanted to start the race fast, and
actually race (not just run for a time), and likely slow down slightly to save
energy for the second half. Everything unfolded exactly as planned, but since I
was running harder than ever it was pretty tough! Anais cheered me on and I won
silver in my age-group to cap a great morning!
Total: 48.9 + 502.7 = 551.6
Week 5
5.0 Easy run in the wind and in my new NB1400 shoes – today
they felt a bit like the Kinvara…hmm.
Strength work-out afterwards (including cannon ball routine for 1st
time) felt very good.
14.1 Steady 10 mile @6:30 pace, or about marathon pace, this
work-out should be taxing with its length rather than pace and be aerobic (no
heavy breathing). Found the right pace, got a bit nervous half-way through but
out-lasted the discomfort and increased the pace to 6:24, 6:17, 6:15, 6:12 for
the final 4 miles without going anaerobic – very pleased. Half-marathon faster
than 1:30 and that includes an easy 3.4 mile warm-up.
6.2 Easy in the sunshine along the canal. Pedestals and
myrtle cool-down.
7.6 Easy run in the rain behind Parliament. Sit-ups and
push-ups followed.
14.6 First two miles with Anais, turned around at Dow’s Lake
and headed towards Ottawa river. 7:10 pace until mile 8, then just below 7
until mile 10 when I stepped it up for some “marathon paced” miles, two 6:24
miles in strong head-wind, then 2 miles at half-marathon pace, 6:07 and 6:20,
the final mile included the big hill by Bytowne, so most of the mile was faster
than 6:20, right on target. 1.5 mile cool-down. Very good!
Total: 47.5 + 551.6 = 599.1
Week 6
6.6 Easy run to the Arboretum and back, fast up the hills. NB1400
felt nice today. Pedestals and myrtle cool-down.
10.4 3x2 miles 6:00 pace 2:30 jog, not the best workout: it
was windy and I never got warmed-up before the first interval, 6:00 pace felt
tougher than I would have wanted, but I stuck in there (splits: 6:00, 6:02 up
hill and over docks slowed me, 5:58). Not sure I can do that pace for a half
marathon, but at least it worked my lactic acid threshold.
5.9 Non-descript, easy run.
6.4 with 6 x hill sprints donning my hat and gloves..it’s
April 27th! Yes, it was coooold.. someone called me crazy seeing me
do the hill repeats, but it felt good afterwards. “Cannon ball”
cool-down/strength may have contributed to that.
10.6 tempo: 7.5 miles @gp, splits: 6:05, 6:03, 6:05, 6:03,
6:02, 5:54, 5:55 Fastest long tempo to date and I was mostly looking for a
feeling, and it felt much better than the tempo intervals only three runs ago.
It was a bit tough in the wind by the lake 3 miles in but once I passed the
half-way point I relaxed and felt strong. Great work-out!
13.5 Great long run with Anais through Rockcliffe park on a
sunny Sunday.
Total: 53.4 + 599.1 = 652.5
Week 7
15.8 Ran home from Kanata 1h 54min. Swarms of small flies by river
covered me black!
5.5 Easy run in Kinvaras felt good for tired legs +
pedestals and myrtle cool-down.
7.2 Easy run in Laval. Laval needs work.
7.3 with 8 x hills about 45 secs hard effort by the Rideau
locks, about 2 mins jog in between. I’m enjoying the hill work right now, legs
feel fresher than after sprints.
7.3 Pacey easy run to Mooney’s and back. Trying to find out
if I like my Fastwitch more than my NB1400: Fastwitch more stable, closer to
ground, NB less restrictive. Strength routine afterwards.
13.0 It was sweaty out there in the sunshine! A good
session, a bit dehydrated but I toughed it out: 4k 7:15-30, 4k 6:50-7:00, 4k
6:10-15, 2k 7:15, 4k 5:55, 2k 7:30, 1k cool-down jog.
Total: 56.1 + 652.5 = 708.6
Week 8
9.6 VOmax session to keep up with speed sessions:
(5-3-2 min) x 3, with 2, 1:30, 1 min jog in between. Was worried I’d be a bit
flat, but felt fast without breaking the bank: 5 min segments 5:45-40, others
5:35-30. Good stuff!
8.2 6 x long hill
repeats (1:20 s, 5:30 pace), 3 min jog down. Adding distance from previous hill
repeats made a difference (now 400 m) but I felt strong, although a blister on
big toe is bothering me. Cannonball cool-down followed.
10.6 Tempo 7.5 miles @gp, splits: 5:57, 6:00, 6:00, 6:05,
5:56, 6:02, 5:56. It was hot out there! Felt much tougher than two weeks ago.
Ran slightly faster today, but it was probably the 25 degree weather that
mattered. Still, I hung in there. Can’t wait for the race now.
16.5 Long run with Anais in the sun. Felt like we ran all
over town, Ottawa river, Island park, Experimental farm, Hogs back, Rideau
river, the canal! It was hot!
Total: 44.9 + 708.6 = 753.5
Week 9
15.4 Second time running home from Kanata; it was warmer,
and I wanted to step up the pace towards the end, the plan being miles 10 and
11 6:30-20, miles 12 and 13 6:20-00, but I ran a bit faster (6:22, 6:08, 6:02,
5:57) and shorter (3.75 miles). Kick-ass! First mile 7:50 to warm up, the
following 8 miles progressively 7:10-6:50; final 2.6 miles, around 9:00.
4.4 Easy run along canal on sore legs. Strength cool-down
followed which felt nice.
6.0 6 x long hill repeats (1:20 s, 5:30-50 pace), 3 min jog
down. Didn’t want to run too fast, and felt a bit sluggish, but apparently
still quite fast. Now I will take a couple of days off.
5.3 40 min easy in the night heat.
Total: 31.1 + 753.5 = 784.6
Week 10
5.7 in the afternoon heat, 29 degrees, on Victoria day, no
problem. Finished up with 4 x 100 m sprints and strength at home.
8.0 where of 5.5 mile at goal pace (splits: 6:00, 02, 02,
04, 02, 5:58). Controlled, but not too easy. The right feeling was there: Fast, yet a gear or two to give.
6.2 with 6 x 1:30 min gp and 1:40 normal pace in between,
pedestals and Myrtle cool-down.
13.2 OTTAWA HALF MARATHON 1:19:35 position: 17th.
Total: 33.1 + 784.6 = 817.7
Week 11
Thu: Played soccer, which led to super-soreness the next
couple of days, pathetic…
5.7 (Sunday) Easy run in the rain to locks by Arboretum and
back; felt pretty good to be back, even though I got soaked.
Total: 5.7 + 817.7 =
823.4
Week 12
7.5 (Mon) Rather fast easy run for 4.5 miles ( I’m just
dying to run fast!) which I followed with 10 x 177m fast running (36 s, circa
5:30, some times faster) and same distance jog (which equalled 1 min) in
between to get ready for speed sessions. Short repeats make me feel energized
after the run. Pedestals, heel-lifts, back strength and myrtle cool-down.
9.8 (Tue) The progression! Always a favourite. Mile splits:
7:20, 6:48, 44, 36, 25, 20, 07, 5:58, 5:46 (0.68 miles), and 1.1 mile
cool-down. Somewhere around mile 7 a women on a bike passed me and said “You’re
running at an amazing pace”. I said “thanks” and smiled, and realized I wasn’t
pushing very hard (about 6:20 pace), stepping it up below 6:00 in the final
miles is hard, but I did it. Realized once I hit 10k pace there was little
point of exerting myself for the full mile and stopped at 0.68 miles when I was
pushing 5:30. Some four miles around threshold should pay dividends.
Rest (Wed)
5.8 (Thu) Ran in Kinvaras, got going after 3 miles finding a
good easy pace just below 7:00, which was encouraging. It’s hot and humid for
the first time in a while and it will take some time to get used to. Also,
chatted briefly with a runner about his Ronin shoes.
9.1 (Fri) 8 x 3 min,
5k pace, 90 s jog. To get fast you have to put in the work (and the miles):
5:42, 37, 43 (slowed by traffic), 32, 30, 37, 39, 35.
Rest (Sat)
7.3 (Sun) Good easy run to Experimental farm and back in the
morning heat. Ran through Little Italy to check out the mood before the game
against Spain today. People a plenty. My strength exercises + cool-down
afterwards felt good.
Total: 39.5 + 823.4 = 862.9
Week 13
4.1 (Mon) Easy run in the evening heat..hot hot hot day.
Sick (Tue)
Sick (Wed)
5.6 (Thu) Easy run around Dow’s lake. Strength and
cool-down routine.
6.3 (Fri) Included 1:30 x 4 at 10k pace (about 5:45) to get
a feel before the race, felt good. Not expecting much from the race with me
being sniffly still and the heat in the forecast, but I should have a chance to
finish among the first few runners.
6.8 (Sun) Alterna Ultimate run for men’s cancer 10k, 37:11,
4th
Total:22.8 + 862.9 = 885.7
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