Chicago Marathon Training: Week Seven
Week seven was a 5K race week. It featured lower mileage in preparation for Saturday (eh), workouts that focused on sharpening speed and shaking out legs (ahhh), and a successful PR race (huzzah!). Another thing: this week confirmed I trust Coach Kevin. This partnership is a fantastic fit.
Monday
Run: Tempo.
Easy progressive tempo run in prep for Saturday’s 5K. Challenging trying to stick close to prescribed paces. Felt like I had to hold back. *Listening to Coach* Legs, everything felt fine. Enjoyed running in the rain, although it didn’t last long.
Conditions: Rain/Sun – 79F – felt like 79F – 79% humidity – 4 mph wind
Fuel: Cran-Raspberry UCAN (1 packet)
Shoe: Saucony Kinvara 3
Plan v Actual:
- Plan = 20 min wu; 3 mi tempo (8:20; 8:10; 7:50); 10 min cd
- Actual = 6.46 mi – 54:07 – 8:22 min/mi avg pace
- Splits =
- (wu) – 2.36 mi – 20:00 – 8:27 min/mi
- (1) – 8:17
- (2) – 8:06
- (3) – 7:43
- (cd) – 1.10 mi – 10:00 – 9:04 min/mi
Tuesday
Run: Easy.
Oh, easy run, I’m still learning to accept you for what you are. Cooler temps, but humid as heck. Ran with Tao – excellent company while running the Central Park hills. Also great seeing Gia on the run!
First run in Saucony Kinvara 4. Very comfortable!
Conditions: Cloudy – 75F – felt like 75F – 89% humidity – 3 mph wind
Fuel: Cran-Raspberry UCAN (1 packet)
Shoe: Saucony Kinvara 4
Plan v Actual:
- Plan = 50 min easy
- Actual = 6.07 mi – 52:12 – 8:35 min/mi avg pace
- Splits = (1) 9:14; (2) 8:42; (3) 8:24; (4) 8:22; (5) 8:30; (6) 8:25
Wednesday
Run: 5 x 400m Repeats.
Speed-sharpening workout in prep for Saturday’s race. Coach said these would feel like holding back, and they did. Pretty much hit his recommended pace spot on, for once!
Conditions: Sun – 79F – felt like 79F – 58% humidity – 5 mph wind
Fuel: Cran-Raspberry UCAN (1 packet)
Shoe: Saucony Type A5
Plan v Actual:
- Plan = 15 min wu; 5x400m @ 1:45 (1:30 walking RI); 15 min cd
- Actual = 5.26 mi – 46:21 – 8:48 min/mi avg pace
- Splits =
- (wu) – 1.75 mi – 15:04 – 8:36 min/mi
- (1) – .25 mi – 1:43 – 6:56 min/mi
- (2) – .25 mi – 1:44 – 6:58 min/mi
- (3) – .25 mi – 1:42 – 6:51 min/mi
- (4) – .25 mi – 1:44 – 6:58 min/mi
- (5) – .25 mi – 1:44 – 6:58 min/mi
- (cd) – 1.81 mi – 15:07 – 8:22 min/mi
Thursday
Rest Day.
Friday
Run: Shakeout.
Easy, relaxed shakeout run including 5x100m striders.
Conditions: Cloudy – 68F – felt like 68F – 68% humidity – 7 mph wind
Fuel: N/A
Shoe: Saucony Ride 5
Plan v Actual:
- Plan = 20 min shakeout run with 5 x 100m striders
- Actual = 2.36 mi – 20:01 – 8:30 min/mi avg pace + .46 mi in striders
- Splits =
- (1) 8:29; (2) 8:26; (3) 8:44 (for .36 mi)
Saturday
Race: CPTC Founder’s 5K Race
Warm-up, Drills, Race, and Cool Down = 5K PR and Second Place Age Group
For details, race recap here.
Conditions: Sun – 75F – felt like 75F – 65% humidity – 0 mph wind
Fuel: Vanilla protein-enhanced UCAN shake for breakfast (1 packet UCAN, banana, almond milk, almond butter); Cran-Raspberry UCAN pre-race.
Shoe: Warm-up: Saucony Ride 5 Race: Saucony Type A5
Actual:
- Warm-up = 1.96 mi – 19:17 – 9:49 min/mi avg pace
- 5K = 3.11 mi – 21:17 – 6:51 min/mi
- 5K Splits =
- (1) 6:49; (2) 6:46; (3) 7:02; (4) 6:21 (for .11 mi)
- Cool Down = 3.28 mi – 30:05 – 9:10 min/mi avg pace
Sunday
Rest Day.
Weekly Totals
- 4 hrs 03 mins
- 28.5 miles running
See all weekly workout recaps here.
