Fitness/ Happiness/ Motivation/ Running

Scotiabank Toronto Waterfront Marathon #STWM Week #4 Training Recap

Well it seems that my ankle is now fully healed and I am full-on into marathon training mode!  Last week’s less is more approach paved the way for a really good training week, one that I’m super proud of. In my push to become strong and faster, I forgot how important cut-back weeks are for progress. Sometimes you need to just allow yourself a little rest & recovery so that you can do big things later on.  For me, that means only running three times a week, and taking a cut-back week every 3-4 weeks.  

Which reminds me, has anyone read this book?  It seems a bit like what I’m trying to accomplish, and I’m thinking about buying it:

In addition to a great training week, I did very well with my eating, as in I ate fruit and veggies as snacks instead of crap, and really cutback on the alcohol.  I think fuelling myself with fresh, whole fruits and veggies, along with lean meats will really help me to reach my race goals.  Somehow I managed to only have 1 beer this week even though it was my birthday week – this is huge for me because I usually drink quite a bit more than that.  With this being a race weekend, I was very conservative with the booze. This really helped me to have a great race at the North Face Endurance Challenge. I’ll post a recap later this week, but for now I’ll share with you this spoiler – it was HARD!!


That would indeed be a ski hill (Blue Mountain) that we’re walking up.  The race zig zagged up and down across the mountain in the forest.  It rained hard that night, and was still raining a bit when the race started, so the trails in the forest were incredibly slick. It was very fun, but tough and I’m certainly paying for it today. Which brings me to my training recap, and next week’s training plan….

Training Recap:

Monday: Rest day – I had a meeting over lunch break so I had to reschedule my strength training to Tuesday.
Tuesday: Upper body strength session with my coach.  I did an insane amount of assisted pull ups. Wide grip, narrow grip… you name it, he made me do it.  
Wednesday: Lower body strength session with my coach.  He made me do a tabata workout on the Bosu ball. Lunges, side lunges, jump squats, 1/4 turn jump squats, hamstring bridges etc.  My legs were fried by the end of our session.
Thursday: 8k birthday run at lunch at 5:45/km (9:15/mile) pace
Friday: 8k run at lunch. My legs felt leg doing speedwork so I did 3x 1 mile repeats with 1/2 mile recovery jogs. Average pace for the whole run was 5:23/km (8:40/mile) pace
Saturday: REST DAY!!! (resting up for Sunday’s trail race).
Sunday: The North Face Endurance Challenge Half Marathon – since this wasn’t a goal race, I considered it my long run for this week. It took me 3 hrs and 4 min to finish.  


Heading back to work all sweaty and happy after my birthday run.

This week’s training plan:

Monday: Recovery day. I’ll go to the gym and ride the recumbant bike to fluch out the legs then use the foam roller.
Tuesday: 8k tempo run  
Wednesday: Lower body strength session
Thursday: 8k run
Friday: 22k run 
Saturday: REST DAY!!! (Camping with the family)
Sunday: 8k run

All in all my training is coming along well, and I’m excited about the progress I’m making.  A month ago running even 8 k was a struggle, and yesterday I ran a 3 hour half marathon trail race.  With perseverance things has greatly improved.  I just tried to do a little bit more each day.


Have a great week everyone!

How was your weekend?
What’s on your training plan for this week?


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  • Emma
    July 15, 2014 at 6:52 am

    Great week! looking forward to hearing about the trail race, looks pretty brutal.

  • Jess@Flying Feet in Faith
    July 15, 2014 at 7:10 am

    I’ve use Run Less, Run Faster with great results. But with my second marathon I used that book and the runners world big book plan. I really didn’t cross train like I should so this marathon training I’m adding swimming, rowing, and weights so I’ll be following the plan a little closer. I’m excited to see the results! Looks like you’re on your way to great training. Keep it up!

  • Kim
    July 19, 2014 at 5:21 pm

    I’ve been wondering all week how your race was (I took the week off but now I’m fixing to read all about it).
    BTW – I can’t remember if I already told you but HAPPY BIRTHDAY (a bit late!!!)!!


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