{"id":124579,"date":"2024-10-04T09:47:55","date_gmt":"2024-10-04T13:47:55","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=124579"},"modified":"2024-10-04T13:09:40","modified_gmt":"2024-10-04T17:09:40","slug":"canadian-marathoner-clocks-ridiculous-50k-time-in-training","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/the-scene\/canadian-marathoner-clocks-ridiculous-50k-time-in-training\/","title":{"rendered":"Canadian marathoner clocks ridiculous 50K time in training"},"content":{"rendered":"<p>Toronto-based marathoner<strong> Liza Howard<\/strong> is in the final weeks of her training build for the 2024 Toronto Waterfront Marathon on Oct. 20. On her last long run, Howard accomplished a remarkable feat, covering 50 kilometres faster than any Canadian woman ever has.<\/p>\n<div class=\"strava-embed-placeholder\" data-embed-type=\"activity\" data-embed-id=\"12558300135\" data-style=\"standard\">&nbsp;<\/div>\n<p><script src=\"https:\/\/strava-embeds.com\/embed.js\"><\/script><\/p>\n<p>Howard completed the 50K distance in an impressive three hours, 14 minutes and 58 seconds (elapsed)\u2014nearly eight minutes faster than the official Canadian record of 3:22:24, held by <a href=\"https:\/\/runningmagazine.ca\/sections\/runs-races\/balestrini-duchene-break-canadian-50k-records\/\">2016 Olympian <strong>Krista DuChene<\/strong><\/a>. However, since Howard&#8217;s effort wasn\u2019t part of a sanctioned race, it won&#8217;t be recognized as a national record.<\/p>\n<p><a href=\"https:\/\/www.strava.com\/activities\/12558300135\">According to her Strava activity<\/a>, Howard passed the marathon mark (42.2 km) in 2:44:30, maintaining a blistering pace of 3:54\/km for the remaining eight kilometres. The purpose of this run wasn\u2019t record-breaking, but rather a key part of her mental and physical preparation for the TCS Toronto Waterfront Marathon. &#8220;I realize it may seem uncommon to do such long workouts in training, but<strong> Greg Purkis<\/strong> (my coach) and I believe over-distance runs are highly beneficial,&#8221; Howard explained. &#8220;This is my second one of the build, and we typically include one or two in a training cycle.&#8221;<\/p>\n<figure id=\"attachment_91584\" aria-describedby=\"caption-attachment-91584\" style=\"width: 768px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-91584 size-large lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/01\/j6AxyAqjsJTHOO0V8QTeYNB8fZ9jx0UDKzNyEIDazVk-1536x2048-1-768x1024.jpg\" alt=\"Liza Howard\" width=\"768\" height=\"1024\" data-srcset=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/01\/j6AxyAqjsJTHOO0V8QTeYNB8fZ9jx0UDKzNyEIDazVk-1536x2048-1-768x1024.jpg 768w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/01\/j6AxyAqjsJTHOO0V8QTeYNB8fZ9jx0UDKzNyEIDazVk-1536x2048-1-225x300.jpg 225w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/01\/j6AxyAqjsJTHOO0V8QTeYNB8fZ9jx0UDKzNyEIDazVk-1536x2048-1-1152x1536.jpg 1152w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/01\/j6AxyAqjsJTHOO0V8QTeYNB8fZ9jx0UDKzNyEIDazVk-1536x2048-1.jpg 1200w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;\" \/><figcaption id=\"caption-attachment-91584\" class=\"wp-caption-text\">Liza Howard and her coach, Greg Purkis, at the 2022 Chicago Marathon. Photo: Liza Howard\/Strava<\/figcaption><\/figure>\n<p>Howard, 36, did the first 50K long run of her marathon build on Sept. 8,<a href=\"https:\/\/www.strava.com\/activities\/12360596216\"> where she also recorded time faster<\/a> than the Canadian record (3:18:50).<\/p>\n<p>Howard says the purpose of the ultra-long run was to run at 90 per cent of it at her target marathon pace. Runs like this help build aerobic capacity, leg strength and the ability to recruit fast-twitch muscle fibres as fatigue sets in. &#8220;It simulates what happens in the last 10K of a marathon,&#8221; she says. &#8220;These runs make the race feel shorter, and I often channel them mentally in the final stages.&#8221;<\/p>\n<p>With a personal best of 2:35:29 from the 2022 Chicago Marathon, Howard has proven herself as one of Canada\u2019s top female marathoners. In 2023, she cemented her standing as the<a href=\"https:\/\/runningmagazine.ca\/sections\/runs-races\/top-canadians-at-the-2023-boston-marathon\/\"> top Canadian female finisher<\/a> at the Boston Marathon.<\/p>\n<figure id=\"attachment_124665\" aria-describedby=\"caption-attachment-124665\" style=\"width: 788px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-124665 size-large lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/10\/IMG_6642-1024x850.jpg\" alt=\"Liza Howard\" width=\"788\" height=\"654\" data-srcset=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/10\/IMG_6642-1024x850.jpg 1024w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/10\/IMG_6642-300x249.jpg 300w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/10\/IMG_6642-768x637.jpg 768w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/10\/IMG_6642.jpg 1112w\" data-sizes=\"(max-width: 788px) 100vw, 788px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 788px; --smush-placeholder-aspect-ratio: 788\/654;\" \/><figcaption id=\"caption-attachment-124665\" class=\"wp-caption-text\">Liza Howard. Photo: Greg Purkis<\/figcaption><\/figure>\n<p>Howard&#8217;s goal for the Canadian Marathon Championships on Oct. 20 is to reach the podium and possibly better her personal best. However, she will face stiff competition from&nbsp; Canadian marathon record-holder and<a href=\"https:\/\/runningmagazine.ca\/sections\/runs-races\/two-time-olympian-natasha-wodak-to-race-tcs-toronto-waterfront-marathon\/\"> two-time Olympian<strong> Natasha Wodak<\/strong><\/a>, as well as road race star<a href=\"https:\/\/runningmagazine.ca\/sections\/runs-races\/tristan-woodfine-and-erin-mawhinney-dominate-at-under-armour-toronto-10k\/\"> <strong>Erin Mawhinney<\/strong><\/a>, who will be making her marathon debut.<\/p>\n<p>The TCS Toronto Waterfront Marathon, one of only two World Athletics Label marathons in Canada, consistently attracts elite athletes from around the world. This year\u2019s race on Oct. 20 will feature more than 20,000 participants from more than 50 countries.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Liza Howard&#8217;s elapsed time from her 50K long run was eight minutes faster than the Canadian record<\/p>\n","protected":false},"author":5366,"featured_media":124664,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ngg_post_thumbnail":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[326036],"tags":[342254,335251,322243,325743,326247,326250,323943,325628],"class_list":["post-124579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-scene","tag-2024-tcs-toronto-watefront-marathon","tag-50k-canadian-record","tag-canadian-record","tag-krista-duchene","tag-liza-howard","tag-running-news","tag-strava","tag-toronto-waterfront-marathon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - 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