Chicago Marathon Training: Week One
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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 
Yay! Excited to have you back blogging!
Aw, this made me smile! Thanks, Katrina…happy to be back! Though, I think the break was refreshing 🙂
Ugh, its almost that time to get back into training for me as well! So you are doing Chicago this year…no New York?
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.
I like training too but I dislike the summer heat. I have NYCM on the calendar, training starts in July…almost time again!
Yes, well there is that part. I try to push the heat out of my mind until I’m forced to deal with it. Fantastic about NYCM!