This week the training has ramped up! I ran 4 times this week, for a total of 25k. As I mentioned before, we are increasing our long runs by a kilometre each week, this week we went up to 13k. The jump from 12k to 13k was hardly noticeable, which tells me that we are increasing our distances in a manageable way. Our pace for the long run was somewhat slower than where we want to be (pace: 6’04″/km, goal: 5’50″/km). However, there were several conditions that contributed to this pace, the most influential being that my friend had recently donated blood (and it doesn’t help there was a freezing wind the whole run!) Regardless I am happy with our time, and satisfied to have accomplished what I set out to do!
Cattle Point (part of 12k)
The 12k we did this week was a portion of the trail that we’ll be doing in the half marathon. The half marathon runs through Oak bay, first through the residential area and then along the coast. We just went up the coast and back, as this is the more scenic portion of the run. It was mostly flat, which will be great for race day! Plus it helps that a large majority of it was right along the water (nothing like a beautiful view to keep the motivation strong!) Below I’ve attached the half marathon route to get a better idea of exactly where it goes:
From those who know best
Two of my shorter runs this week were just inside on the treadmill. It has been raining a lot lately so I’ve had to make do otherwise! I don’t mind running on the treadmill, but find myself getting quite bored which often inhibits me from running very far. I was curious to see what the difference between running on the treadmill and running outside was so I consulted a knowledgable worker in the field who outlined some key differences. They are as follows:
- Outdoor running requires more energy, and is therefor more challenging. This is the case because the treadmill does a lot of the work for you. Running on the treadmill requires less leg movement and extension because the belt on the machine pulls you forward.
- For the same reason as mentioned above, running on the treadmill doesn’t activate your hamstring and glut muscles as much as outdoor running does.
- There is some evidence to show that treadmill running is hard on your joints. However, running on a concrete sidewalk has a similar affect. The best options would be a real earth floor outdoors.
- It is easier to keep and monitor pace on a treadmill.
- Users are less likely to increase the inclination of a treadmill whereas there is less of an option for elevation gain when running outdoors (that being said, adding even a 1% incline can mimic outdoor terrain)
- The lack destination and changing scenery can create boredom and reduce motivation
After this discussion I was convinced that outdoor running was the best option for myself (so long as it’s not poring rain outside). Along with everything that was outlined above, running outside works to benefit my mental well being as well. It is a form of meditation for myself; I get in a zone, breath some fresh air, and always finish leaving better than I begun. Running on the treadmill feels like much more of a chore!
Oak Bay Marina (part of 12k)
