Week 15: New speeds, hills and Le Team Du Rob

by Jason Faber,
35 days to race day -

Week 15 is getting cut a little bit short for me. No, I didn’t injure myself (knocks on wood). On Friday we’re boarding a plane and heading cross-continent to beautiful San Francisco for 8 days. I’ve been swamped with work and preparing for the trip, which has cut into my running a bit. While I haven’t run as much as I would have liked this week, when I got out there, I went hard.

Monday Speed

Monday was my speed day. I’ve really been working on pushing myself during these tempo runs, working on my form and striving for a faster pace each time. I’ve been consistently chipping away at my personal best 10km time since the beginning of the season. I still remember the first time I ran a 10km in less than 50 minutes. It was such a huge accomplishment at the time. Now my goal is to eventually get below 40 minutes. On Monday, I set a new PB for my 10km, running a great 41:04 (4:06/km pace), about 23 seconds faster than my previous best.

Off Day Maintenance

Knowing that I wasn’t going to be able to get out and run as much as I would have liked this week, I made sure that I did two things prior to our trip to help maintain my body. The first was yoga on Tuesday night at Elevate with Kelly. 60 minutes of intense detox flow yoga in a 40°C room was just what I needed.

The second was visiting Freya, my massage therapist. I can’t say enough good things about how amazing Freya is. If you’re looking for a great, deep massage, go see Freya and Elgin Massage Therapy.

Thursday Hills

Thursday morning was my final official hill training session of the season. I say “official” because I’m on my way to San Francisco for a week, where you can’t go to the corner for a coffee without getting a good hill workout in. I’m looking forward to the challenge.

Back to Thursday morning – I switched up my hill location this week. I was on my way to my usual spot behind Parliament at 6:15am when I noticed that the trail on the other side of the Rideau Canal Locks was open, after it had been closed all winter. I’d been over there before, and remember the hill just crippling me. And that was running up it only once, not doing ten repeats. Interested in seeing how it would treat me this time around, I made my way over.

The hill itself was shorter in distance than the hill I’ve been training on all season, but it was much steeper which forced me to use different muscles in my legs. The hill goes up along the end of the locks and curves towards the Alexandria Bridge, finishing in Major’s Hill Park, which provides a spectacular view of the Ottawa River, and the Peace Tower from the other side.

Le Team Du Rob

Rob has been a great mentor and coach these last few months. He’s really given me some amazing insight and confidence with my training. I definitely would not be at the same level I’m currently at if it wasn’t for his help.

I got a nice little surprise in the mail on Thursday, as the Ottawa Marathon, who organized Le Team du Rob, sent me this awesome team shirt. I love it.

Nice surprise. The official Le Team Du Rob shirt.

Nice surprise. The official Le Team Du Rob shirt.

That’s it for now. Next stop: Week 16 in San Francisco. Hill runs in the California sun along the Pacific Ocean? I think so.

Jason Faber is running the Scotiabank Ottawa Marathon on May 25th as part of Le Team du Rob. You can follow more of Jason’s running on his  blog: http://42kms.tumblr.com/