Four weeks post-Ottawa Marathon and I’m starting to feel like myself again. My weekday runs felt good this week and I managed to run my longest run in the heat Sunday morning. The name of the game for June was recovery and maintenance. I’m happy to report that I’m entering July feeling good about where I’m at fitness wise.
Monday – 10K @ 5:12/km with strides. Core work post-run (1/4). Aiming to do core work 4 days a week.
Tuesday – 16K with 3 x 1 hilly mile loops (7:10, 7:03, 7:18) + warm-up and cool-down. As I mentioned last week, I run on Tuesdays and Thursdays with the OAC Racing Team. Tuesdays in the summer we meet at a nearby park and run a timed hilly mile loops. We’ve been doing them since May and I’ve already seen improvements.
Wednesday – 12K @ 5:20/km. I met up with some of my teammates for an early morning run along the Rideau Canal. Great way to start the day. Core work post-run (2/4).
Thursday – 11K with 4 x 400m x 3 + warm-up and cool-down. Whoa, first night on the track! Besides the indoor track workouts I started doing this April, this was really my first out door track experience. The workout flew by, literally. The plan was to use our 5K race pace. My 400m splits looked like this: (1:40 1:36 1:36 1:36) (1:35 1:34 1:34 1:34) (1:35 1:32 1:32 1:28). I was pleased with the progression. Core work post-run with a couple of my teammates (3/4).
Friday – 6K @ 5:31/km. I wanted to do a little something before driving to Montreal in the afternoon.
Saturday – OFF.
Sunday – 24K @ 5:40/km. First real long run since the marathon! I was in Montreal visiting my sister and brother-in-law this weekend. I ran an out and back route through downtown Montreal, stopping once to fill up my handheld water bottle. Core work post-run (4/4). Jumped in the pool shortly after!