Site:
http://www.wingszetang.com
Miles:
2245 total / 1200 in 2014
Goal:

PB at marathon #3: Scotiabank Toronto Waterfront Marathon.

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Entries

  1. RUN
    alright Recovery run 6.01 km 00:38 10:04 pace

    First run since the marathon. I went out with Andrew along the waterfront, and kept the pace slow and easy, just enjoying the mild weather. The intense lower-back pain that came out of nowhere on T... read more

  2. RUN
    great Scotia Marathon 2014 42.2 km 03:58 09:04 pace

    When it comes to running, I count myself among the lucky few who haven’t suffered through major injuries. Instead, my biggest roadblock in a long race is my own doubting mind, that little voice tha... read more

    • Jackey L.
      Jackey L. You're an Inspiration
      You're an Inspiration:

      I would just admire at these splits all day long! :) Congrats again for crushing the wall!

      11 days ago

    • Wing T.
      Wing T.

      Oh, thank you, Jackey! :)

      6 days ago Like

  3. RUN
    good Treadmill 5 km 00:33 10:37 pace

    Eee, last run before the STWM full!

  4. RUN
    good BlackToe intervals 5.67 km

    Last group workout before Scotia! Got a pep talk from Kerry, one of our co-coaches, and suddenly the reality of running a marathon this Sunday is sinking in...

  5. RUN
    good Easy taper-mode run 4.61 km 00:29 10:12 pace

    Why, hello, "phantom new aches" phase of the taper! I hear this means my body is "healing."

  6. RUN
    good BlackToe intervals 8.48 km

    Running loops in the dark—welcome to fall! Taper mode means an easy one:

    1k aiming for race pace: 5:28 (too fast)

    1k race pace: 5:59 (overcompensated too much—too slow)

    2k alternating 30seconds ... read more

  7. RUN
    good BlackToe long run 20.55 km 02:03 09:40 pace

    Was supposed to do ~50k this week, but somehow ended up with 57.55k. Oops. Will pull back more next week. We have nothing left but short, easy runs until the start line. Feeling good!

    Splits:
    6... read more

  8. RUN
    good Lakeshore East/Beaches 14.77 km

    I requested a workout that would allow me to try practicing race pace, because I clearly haven't nailed it by "feel" (based on Wednesday's speed session). So coach suggested:

    2... read more

  9. RUN
    good BlackToe intervals 12.92 km

    We're in the taper now, so the goal was: 1k at marathon pace; next 1k quicker; next 1k a tad quicker; 2k with 1st loop at marathon pace, and 2nd loop quicker. Well, I *tried* to go at a very s... read more

  10. RUN
    good Queen's Quay/MGT 9.32 km

    Very light/easy one. Convinced my non-runner sister to join me for about ~4k in the middle section, which meant a much slower pace and also walk breaks.

  11. RUN
    good BlackToe long run 29.79 km 03:04 09:55 pace

    Another great long one! We had a bigger-than-usual pace group this morning, which was really nice—the conversation made time go by much faster. At the end of the route, I felt I could've gone ... read more

  12. RUN
    good Treadmill ladder 11.28 km

    3k warmup

    Ladder: 5min / 4min / 3min / 2min / 1min / 2min / 3min / 2min / 1min - setting "8"
    (between each, 90 seconds easy pace: setting "5")

    Cool-down

  13. RUN
    good BlackToe speedwork 12.91 km

    2k (target pace: faster than half-marathon race pace, but slower than 10k) - 9:20

    1k (target: same as last interval, but oops, went a bit faster) - 4:23

    2k (target: medium effort on 1st loop, fas... read more

  14. RUN
    good Oasis Zoo Run 10k 10 km 00:49 07:56 pace

    Chip time: 49:22.6.

    Our coach strongly recommended that all marathoners do a 15k "warmup" before the Zoo 10k race, since we're now deep into the training cycle and can't afford... read more

    • Linda B.
      Linda B. Congrats
      Congrats:

      Wow! A PB after that crazy 15k warmup AND on a hilly course? That's fantastic!

      about 1 month ago

    • Wing T.
      Wing T.

      Thanks, Linda! I survived to tell the tale. :)

      about 1 month ago Like

  15. RUN
    good BlackToe speedwork 10.4 km

    Shorter, easiest speed session since most people are racing this weekend.

    1k - 4:21
    2k - 9:16

    5.9k warmup
    1.5k cool-down