After last week's Army's Run, this week has been more about covering distance than about speed. I can't believe I'm already in Week 17 of training for the Hamilton Marathon! This has been a longer training cycle, but I've been enjoying it and know that I've been making progress. Week 17
Monday: Planned - Rest
Actual - REST. Legs were feeing a bit tight after Army Run, especially my right quad. Epsom salt baths and lots of foam rolling lots this week.
Tuesday: Planned - 5k easy
Actual - 5@5:57
Wednesday: Planned - 15km easy with strides
Actual - 15@5:40 with strides in last 6km. I ran along the Rideau Canal. Beautiful morning route. It's started to get a bit colder and darker out in the mornings. Perfect running weather.
Thursday: Planned - 10km easy
Actual - 10@5:36
Friday: Planned - Rest
Actual - Rest
Saturday: Planned - 33km easy with strides*
Actual - (1) 6:09 (2) 5:52 (3) 5:50 (4) 5:46 (5) 5:53 (6) 5:45 (7) 5:51 (8) 5:55* (9) 5:48 (10) 5:46 (11) 5:45 (12) 5:45 (13) 5:50* (14) 5:45 (15) 5:40* (16) 5:41 (17) 5:37* (18) 5:44 (19) 5:53 (20) 6:03 (21) 5:45* (22) 5:44 (23) 5:43* (24) 5:44 (25) 5:46 (26) 5:54 (27) 5:44 (28) 5:55 (29) 5:46 (30) 5:49 (31) 5:58 (32) 5:31 (33) 5:28
My sister is in town and we had plans during the day, so I was out the door before 6:00 am. Lately, I've been preferring a long distance loop vs. an out and back, so I ran portions of the Ottawa Marathon route. I surprised myself a bit and was easily able to incorporate strides throughout. I was also pleased to see how much I had left post-30km and was able to pick it up for the final two km. I listened to Rich Roll's podcast for the first 1.5 hours then put my music on.
Fuel: Coffee before leaving (around 5:00 am); 2 Hammer gels at 12km and 23km (took the 50mg caffeine second). The gels were delicious. I know it's difficult to wrap your head around a tiny pack of "sugary gu" being that tasty, but truly the Nocciola tasted exactly like Nutella and the espresso tasted more mocha. Yum. I'll definitely be using these for Hamilton Marathon.
During the day, my sister and I had a few things to do around town. I love her weekend visits! Saturday night we all went out for dinner at Joey in Landsdowne and then to see The Intern :)
Sunday: Planned - 10km easy
Actual - 10 @ 5:58