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.

LV Runs NYC