As you may have noticed from a prolonged absence from posting and from commenting on your blogs – I was away again last week! We went on our annual trip to Bon Echo Campground and just got back. Bon Echo has next to no internets, so I was only able to check emails maybe once a day. I also found out that I went over my cellular data allowance for the first time ever – this is what happens when you go away on a trip and want to watch hours of Commonwealth Games track action while on a bus….
Week 4 of Marathon training was a busy one. Like week 3, I anticipated it being a very difficult week to get runs in. Camping doesn’t exactly allow for loads of time to get away and go for a run – and when Mr. Max doesn’t nap, I am stuck. I managed one decent run while at camp. I substituted a run for a bike ride with the chariot in tow. Considering it burned the quads, I am counting it! But, now that we are onto the big weeks (aka weeks that I start adding tempo and hills), I am glad Max is back at daycare today. I have to limit the amount of chariot-running I do as it really messes up my form and that could end up in another injury. I also do not run hills or any hilly routes with the chariot – Bon Echo was very hilly!
Week 4 Training:
Monday – 2 miles/3.2KM (25:00 – yes, this is silly slow) on a treadmill at the hotel and wandering around Wonderland
I woke up early to fit a quick run in at the hotel. I seriously hate treadmill running! 2 miles and I was out of there! It also didn’t help that I wasn’t listening to music or watching tv. I noticed as I was leaving that the hotel had free headphones for people to use. Whoops…
After the run, I spent the next 5 hours walking around Wonderland and going on rides!
Tuesday – Traveling/Set up Camp day
Wednesday – Rest/Went swimming instead – Max didn’t nap so no runs for me!
Thursday – 7K steady run (47:00)
Max finally napped, so I went for a nice run on the campground. I found out that the distance from our site to the front gate was exactly 1KM, so I did that loop twice and then continued a bit more into the camp to get to 7K. The route was very hilly – this one monster hill had an elevation change of 30m in a very short distance. I ran up it though! It was nice to run in the shade.
Friday – 6-8KM bike ride
So – long story short, I had to find P and a trailhead (he went hiking when Max was napping) so I went up that monster hill with Max and the chariot 2x and then went down a dirt road. I am guessing the distance was 6-8KM. No idea on time. That hill sucked though! It also didn’t help that I was riding P’s bike which is too high for me and has the wrong seat. Everything was burning!
Saturday – Rest
I was planning on running 4K, but that didn’t happen as I was tired and wanted to eat pizza instead….
Sunday – 14KM long run (1:35)
I returned to the long run this week after a two week absence. It was silly hot outside when I went out. Sunday = bike Sundays here in Ottawa, so Max and P met me halfway so I could refill my water. The only thing with bike Sundays is that bikers are everywhere! I was getting passed about every minute. I did a simple out and back on the path – seeing some Running Room groups out at the same time. It was a pretty enjoyable run – no issues at all, except the heat. I was pretty steady the entire time – using the 10 and 1 technique. Sometimes I die off on the last few KM and take numerous breaks – but it wasn’t necessary this time. I simply kept going. The last KM I did take an extended walking break under the trees as I had pretty much no shade for the previous 5KM and was really hot. I booked it the rest of the way home though. My KM’s were either in the 6:40 or 7:00 range depending on whether I had a walking break or not. I am supposed to go a bit slower, but I really struggle with going any slower than this. I was in the “can have a conversation” cardio level the entire time and honestly feel that if I go super slow, my form starts to suffer. I noted that at the 5K and 10K time, I passed through the distances at my first 5K and 10K times – 34:00 and 1:08 and felt great at these points. In those races – I felt like poop. I’m also liking that those two times meant that my pace was right now. I did not have a super slow down – yay!
Total KM – 30-32KM
This week marks the return of tempo runs and hills. I have to switch up my long run and throw it onto Thursday instead of Sunday because 16K with the chariot is not going to happen (P is busy on Sunday). I will be glad for the change in pace with training! I am excited to go beyond 16K soon as it should make for a much faster half marathon time in the Canada Army Run Half Marathon. I usually stop half-marathon training at 16-17K, so I am curious to see what will happen!