Chicago Marathon Training: Week One

Photo license: © All rights reserved

Photo license: © All rights reserved

Week one: a return to speed work (love) and tempo runs (love). Learning to slow down those long and easy runs (dealing).

Monday: Run. Tempo. First tempo session since Eugene Marathon. Soft surface run – bridle path/reservoir. Felt fantastic!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 15 min wu; 1 mi @ 8:10-8:20 min/mi; 15 min cd
  • Actual = 4.39 mi – 38:18 – 8:43 min/mi avg pace
  • Splits = (wu) 1.7 mi @ 8:49; (tempo) 1 mi @ 8:04; (cd) 1.69 mi @ 8:59

Tuesday: Run. Easy. Started out faster than easy pace and pulled in once I realized. Not the easiest thing for me to do. Working on it. Physically felt fine on the run. Soft surface run – bridle path until last half mile.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 45 min @ 8:50-9:20 min/mi
  • Actual = 4.78 mi – 42:26 – 8:52 min/mi avg pace
  • Splits: (1) 8:38; (2) 8:40; (3) 8:52; (4) 8:56; (5) 9:23 (for .78 mi)

Wednesday: Rest Day.

Thursday: Run. Intervals. First intervals session since NYCM training last fall! Oh man, how I’ve missed these! Felt great. Each interval felt like controlled, comfortable effort. Liking the walk breaks (previously jogged rest intervals). Humid but cool.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 15 min wu; 4 x 800m @ 3:35 (7:09 min/mi) (2:00 min walking RI); 10 min cd
  • Actual = 5.5 mi – 47:13 – 8:35 min/mi avg pace
  • Splits =
    • wu = 15:02 (~ 1.7 mi – 8:50 pace – Garmin GPS was messed up)
    • (1) 800m – 3:32.4 (7:05 pace)
    • (2) 800m – 3:32.7 (7:06 pace)
    • (3) 800m – 3:33.3 (7:07 pace)
    • (4) 800m – 3:28.9 (6:58 pace) :: headwind
    • cd = 10:04 (1.2 mi – 8:23 pace)

Friday: Rest Day

Saturday: Run. Long. One full CP loop including hills, plus 2 mi on bridle path. Pacing’s all over with trying to slow down. Doesn’t come naturally yet. Ran in Kinvaras – felt great.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 1 hr 10 min @ 8:50 – 9:20 min/mi
  • Actual = 8 mi – 1:10:06 – 8:45 avg pace
  • Splits = (1) 8:34; (2) 8:49; (3) 8:49; (4) 8:47; (5) 8:41; (6) 8:35; (7) 8:57; (8) 8:54

Sunday: Rest.

Weekly Totals:

  •    3 hrs 18 mins
  •    22.67 miles running

See all weekly workout recaps here.

LV Runs NYC

Advertisements

6 Comments on “Chicago Marathon Training: Week One

    • See, I love training so I’m excited to be back into it already! 🙂 Which race do you have on your calendar? Chicago’s my goal race. I have a spot reserved in the NYCM, but not even thinking about that right now.

Share Your Story.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: