Chicago Marathon Training: Week Two

Photo license: © All rights reserved

Photo license: © All rights reserved

Week two: New racing flats (total awesomeness), speed work (more awesomeness), and a Philly run (so lovely).

Monday: Run. Tempo. Adore tempo runs; they’re always my favorite workout. Can’t wait for these to pick up in mileage. Had to cut cool down short by few minutes because of time constraint.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 20 min wu; 1 mi @ 8:10; 15 min cd
  • Actual = 4.69 mi – 40:07 – 8:34 min/mi avg pace
  • Splits =
    • (wu) 2.29 mi – 20:00 – 8:47 min/mi
    • (Tempo) 1 mi – 8:03 min/mi
    • (cd) 1.39 mi – 12:00 – 8:38 min/mi

Tuesday: Run. Easy. Extremely humid: 72F and 73% humidity in AM. Ran too fast for easy run pace. Felt comfortable, but still getting a grip on slowing recovery runs down.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 45 min @ 8:50-9:20 min/mi pace
  • Actual = 5.26 mi – 45:02 – 8:34 min/mi avg pace
  • Splits = (1) 8:54; (2) 8:34; (3) 8:37; (4) 8:45; (5) 8:25; (6) 6:49 for .26 mi (that’s BS, certainly didn’t do that pace).

Wednesday: Double workout day because of my personal schedule.

Cross-Training. Quick 40 minute cross training session in afternoon.

Circuit 1: (x3)

    • Side lateral squat shuffles (across studio & back)
    • Lateral moving plank (across studio & back)
    • Bear crawl forward & backward (across studio & back)
    • Burpees with plyometric forward jump between each (across studio & back)
    • Cross-body leg kick into lunge (across studio)
    • Backward moving butt kicks (across studio)

Circuit 2: (x5)

    • Side lateral squat shuffles (across studio & back)
    • Jumping jacks (x20, x 15, x15)
    • Mountain climbers (x20, x15, x15)
    • Squat into high knee kick (x30 sec)

Circuit 3: (x5)

    • Agility cone drills (forward & backward)
    • High knees over cones (forward)
    • Agility cone drills (side-to-side)
    • High knees over cones (sideways)

Circuit 4: (x4)

    • Stationary leg raise (x30 sec)
    • Leg raises (x10)
    • Bicycle crunches (x25)

Run. Speed work. Lovely evening run with 1 mile of speed work in the middle.

Park was busy this evening. Ran into a bunch of friends on the move, including Ashley, Erica, Melissa, Elizabeth, and Mike. Apparently also just missed Jess!

Happened to be my first run in new Saucony Type A5 – love! More to follow.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 20 min wu; 1 x 1 mi @ sub-7:30 pace; 10 min cd
  • Actual = 5.09 mi – 42:11 – 8:17 min/mi avg pace
  • Splits =
    • (wu) 2.36 mi @ 8:29
    • (interval) 1x1mi @ 7:12
    • (cd) 1.74 mi @ 8:38

Thursday: Rest Day. Schedule called for 45 min – 1 hour cross-training session. Moved this to Wednesday, to work at the Back on My Feet First Annual Birthday Bash.

Friday: Rest Day

Saturday: Rest Day. Travel day to Philadelphia. Moved run to Sunday.

Sunday: Run. Ran a few miles through Philly – along Schuylkill River, Kelly Drive, Fairmount Park and Center City West.

Late start, so they were some hot, lovely miles. Saw a bit of the Philly Tri bike leg.

Fueled with one packet of protein-enhanced UCAN.

* GPS didn’t kick in until about 1.5 mi into run

  • Plan = 1 hr 20 min easy
  • Actual = 9.04 mi – 1:17 – 8:31 min/mi avg pace
  • Splits = (1) 8:38; (2) 8:30; (3) 8:24; (4) 8:37; (5) 8:34; (6) 8:22; (7) 8:29; (8) 8:32

Weekly Totals:

  •     4 hrs 04 mins
  •     24.08 miles running

See all weekly workout recaps here.

LV Runs NYC

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