Winter Training Report #7

February is gone! Thank goodness.

Reminder – I have a giveaway for some Manitoba Harvest Hemp Hearts! 

Hopefully that means Ottawa is about to say goodbye to frigid winter temperatures and say hello to spring! Spring running is pretty great and I would be lying if I sad I was overly excited about running a long run on the perfect spring day (partly sunny, 15C). But, we do have a few weeks of winter left. Speaking of winter ending, this will probably be the last Winter Training Report – I will most likely go back to weekly training updates as I head into race season.

winter training


Winter Training – February 16-March 1


Monday February 16 – Nothing!

Tuesday February 17 – Gym Workout

It looks like I had a short gym workout on this day as I only managed to get 1 mile done in 11:00, which is on the slow side of things. I also did a weights circuit that included:

– 30 squats and 20 lunges with 2x10lb dumbbells

– 30 rows at 45lbs

– 30 pull downs at 50 lbs

– 20 tricep pulls at 35lbs

Wednesday February 18 – 3K Outside run in 19:00

Wow – I ran outside! Finally! It wasn’t bad at all! I ran from the school and went down a few side roads. The sidewalks were covered in the usual ice/snow so I ran on the road. Since it was the end of the day, the road was rather busy and there were several times I had to jump onto the sidewalk. When I reached the 1.5K turn around point, I ended up on this one quiet road that is part of the Ottawa River Pathway route that I take. It was completely covered in ice, which made running pretty interesting. My pace dropped off significantly and I slipped a couple of times. Other than that, a good run!

winter running

Thursday February 19 – Track Workout


#1 in 4:00

#2 in 3:55

#3 in 3:50

#4 in 3:47

Getting a bit faster with speed workouts. The way I ran this speedwork was I had my watch going the entire time. The plan was to run the 800m in 4:00 and then take 2:00 off. As I ran faster, whatever time I gained went onto rest time. Meaning, if I ran 3:55, my rest would be 2:05. I finished the workout in exactly 20:00. I really liked this workout!

Friday February 20 – Gym Workout

Just strength this time as that is all I had time for:

30 lat pull downs at 45lbs

30 rows at 50lbs

30 chest press at 25lbs

30 Fly’s at 25lbs

Saturday February 21 – Skiing

I went skiing at Tremblant. It didn’t really feel like a workout, but I guess it was? I was very cold.

Sunday February 22 – Nothing

Monday February 23 – Gym/Treadmill – 1.5 miles

I ran 1.5 on the treadmill. I almost earned my vomit comit card this round. I was feeling under the weather with yet another cold and I ate a yogurt at school right before I left. I made it to 1.5 miles and then had to jump off the treadmill. I then proceeded to sit in the massage chairs for 15 minutes instead. I also managed to do 30 lat pull downs and 30 rows before leaving.

Tuesday February 24 – Treadmill 2.5 miles

Back at the gym – I had limited time again and decided to run solely on the treadmill, nothing else. I managed to get 2.5 miles done in 25:00.

Wednesday February 25- Rest

I had my tattoo done the night before, so no workouts!

Thursday February 26 – 2K race pace. 

So I was supposed to do more than 2K as I had arranged to run with a student at lunch (we have a run club), but she was absent. Since I waited for some time, I had limited time to go out and run. I decided to make it  a quick 2K run instead. I ran the 2K at race pace (5:00/km). It was hard, but not overly difficult. Since it was lunch time, the roads were not as busy and I ran on the road.

No speed work on Thursday since I had some babysitter delays which mean I arrived at track at 5:25 🙂

Friday February 27 – Nothing

I had some on-calls and I had to go grocery shopping after work (Mom forgot to get Maxy Milk at he was peeved at me all night on Thursday) – so no time for anything.

Saturday February 28 – Nothing

Sunday March 1 – 3K in 16:30 Outside!

I managed to sneak a late Sunday run in at 5:30pm. 3K was all I had time to do. Part of my route was still snow covered and that part sucked. It was nice to run on some bare sidewalks thought. I ran at a slightly faster pace, but it was fine. Hurry up and melt you snow sidewalks!



An average couple of weeks I think. Not as much running as I would like, but what can you do? My time during the day is pretty limited. When I’m teaching, I prefer to do my workouts after school because I really need to get work done in the morning. As much as it would be great to show up at exactly 9am, I have things to do like photocopying, setting up my Photoshop demos and marking. Also, because I have a free period to sub for other teachers, I could find out late in the morning that I lost a “prep period” and that is very problematic if I show up to work at the bell. BUT – at my new school, we get out later and that means limited time in the afternoons. This week I am teaching full-time on Monday-Wednesday, so workouts will be a bit interesting to squeeze in. PLUS – I start High School Track practices this week, which complicates matters.

This is why I don’t really run spring half marathons. No time!

But – while I sometimes feel disappointed that I can’t really train for a spring half – I really like training for 5K/10K races. I like the speedy-short workouts and I just love the 5K race. My first 5k of the year is coming up at the end of the month (Around the Bay 5K). I do have to start working on getting in longer runs in the next few weeks. I sound like a broken record because I’m pretty sure I’ve said that in every training recap. However, with warmer temps, I’m sure that I will start running outside regularly now.

For the month of February, I ran 39K – more than January! I wish I ran 1K on Saturday to make it an even 40K 🙂

Have a great Monday!

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    Your track workout sounds really good ~ speedy! I like how you incorporated the extra time into your rest. Sometimes getting outside, even if you’re cold and full of ice, can be a great change of pace if you’ve been stuck inside for awhile. recently posted…Goodbye Miss. Phoebe (“Phoeeebs”, “Girlfriend”, “Sweet Girl”)My Profile

  2. Lisa @ Lulus Big Adventure

    Hopefully the worst is over for you over there, weather wise! Spring runs are so lovely, so hopefully you can get one soon 🙂
    Lisa @ Lulus Big Adventure recently posted…Elective: Community Health in Rural KenyaMy Profile


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