Chicago Marathon Training: Week Eight

summerstreet

Week eight was a weekly mileage record for me! In the past, I’ve trained using Run Less Run Faster. That plan promotes three running workouts/week. My mileage used to cap out around 38 miles/week at peak. Working with Coach Kevin, I’m now running five days/week. I ran nearly 44 miles during week eight. Love the challenge, and am quite pleased with how my body’s responding to the higher mileage.

Monday

Run: Easy.

Beautiful morning run with some cooler temps. Easy recovery after Saturday’s 5K race. Legs felt good.

PS – I don’t believe split #1. Garmin snapped from 13 min/mi to 7:50 min/mi so something was up.

Conditions: Sun – 70F – felt like 70F – 94% humidity – 0 mph wind

Fuel: Cran-Raspberry UCAN (1 packet)

Shoe: Nike LunaRacer 3

Plan v Actual:

  • Plan = 1 hr easy
  • Actual = 7.11 mi – 1:00:38 – 8:31 min/mi
  • Splits = (1) 8:01; (2) 8:32; (3) 8:40; (4) 8:31; (5) 8:36; (6) 8:40; (7) 8:38; (8) 8:48 (for .11 mi)

Tuesday

Run: Easy.

Like birthday presents x 100: Coach confirmed new easy pace based on outcome of Founder’s 5K! Pace feels much more comfortable. Huzzah!

Gorgeous weather, park was crowded. Like how evenly paced this run was, minus split #7 when I left the park and ran on the street (darn traffic). What happened with split #8? Oh, that was me sprinting toward the chips, guac, and margarita finish line.

Conditions: Sun – 79F – felt like 79F – 42% humidity – 5 mph wind

Fuel: Cran-Raspberry UCAN (1 packet)

ShoeSaucony Kinvara 3

Plan v Actual:

  • Plan = 1 hour @ 8:20-8:35 min/mi
  • Actual = 7.2 mi – 1:00:02 – 8:20 min/mi avg pace
  • Splits = (1) 8:20; (2) 8:18; (3) 8:20; (4) 8:21; (5) 8:18; (6) 8:19; (7) 8:31; (8) 7:40 for (.2 mi)

Wednesday

Double workout day: Strength Training + Tempo.

Cross-training: Strength Training

Took a week off of strength training before the 5k. Back at it this week: 1 hour.

Circuit 1 (Dynamic Warmup): (x3)

  • Jump rope, (x1 min)
  • Reverse lunge with overhead arm stretch, (x10 each leg)
  • Ice skater toe touches, (x1 min)
  • One leg Romanian deadlift toe touches w/ knee crunch, (x10 each leg)

Circuit 2: (x3)

  • Squats with 30 lbs, (x15, x20, x24)
  • Squat jumps, (x20)

Circuit 3: (x3)

  • Reverse lunges w/ 30 lbs, (x15, x20, x24)
  • Standing side leg lifts, (x15, x20, x24)

Circuit 4: (x3)

  • Alternating arm dumbbell push with hip rotation, (x10, each side)
  • Squatting dumbbell row w/ 16lbs, (x20)
  • Straight arm dumbbell jumping jacks, (x20)

Circuit 5: (x3)

  • V-sit with 8lb medicine ball rotation, (x20)
  • Dead bug core, (x1 min)
  • Flutter kicks, (x1 min)
  • Crunches, (x1 min)

Stretch

Run: Tempo.

Good run. Ran tempo a bit faster than prescribed. Got the OK from Coach, who said I was between my 10K and half marathon pace. This run was a few hours after strength training, but that’s what I could work out schedule-wise.

Felt tired, but remember my brain cheering me on part way through the tempo: “I know you’re tired, Lora. But push through. That’s what champions do.” Not kidding. I’ll take that pep talk in the head over negative thoughts any day. Overall, felt fine and am pleased with that negative split.

Conditions: Cloudy – 81F – felt like 81F – 42% humidity – 0 mph wind

Fuel: Cran-Raspberry UCAN (1 packet)

ShoeSaucony Kinvara 4

Plan v Actual:

  • Plan = 20 min wu; 3 mi @ 7:30; 20 min cd
  • Actual = 7.82 mi – 1:02:02 – 7:55 min/mi avg pace
  • Splits =
    • (wu) – 2.43 mi – 20:00 – 8:14 min/mi
    • (1) – 7:24
    • (2) – 7:20
    • (3) – 7:17
    • (cd) – 2.40 mi – 20:00 – 8:20 min/mi

Thursday

Run: Such cool temps for August, and rainiest run in a long time. Massive deluge, which I actually loved. Rain was so heavy at points that it was hard to see runners just a few meters ahead. Shoes were completely waterlogged. That’s one way to keep the pace easy.

Glutes still sore from strength training. Took about two miles to loosen up and feel comfortable.

Conditions: Rain – 70F – felt like 70F

Fuel: Cran-Raspberry UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 60 min @ 8:20-8:35
  • Actual = 7.1 mi – 1:00:07 – 8:28 min/mi avg pace
  • Splits = (1) 8:33; (2) 8:26; (3) 8:21; (4) 8:14; (5) 8:24; (6) 8:35; (7) 8:45; (8) 8:35 (for .10mi)

Friday

Rest Day.

Saturday

Race: Long.

Ran first 7 miles in Central Park, and remainder on Summer Streets. GPS acted weird (taking 10 mins to connect, then snapping pace from fast to slow during last 7 miles). Perhaps Summer Streets aren’t GPS watch-friendly. In any case, it was a fun and fantastic run.

Conditions: Rain/Cloudy – 72F – felt like 72F – 61% humidity – 0 mph wind

Fuel: Vanilla protein-enhanced UCAN (1 packet).

ShoeSaucony Kinvara 3

Plan v Actual:

  • Plan = 2 hours @ 8:35
  • Actual = 14.25 mi – 1:59:04 – 8:22 min/mi avg pace
  • Splits = (1) 8:36; (2) 8:19; (3) 8:27; (4) 8:10; (5) 8:19; (6) 8:21; (7) 8:08; (8) 8:28; (9) 8:02; (10) 8:39; (11) 7:56; (12) 8:41; (13) 8:34; (14) 8:18; (15) 8:27 for .25 mi

Sunday

Rest Day.

Weekly Totals

  •     7 hrs 01 mins
  •     43.48 miles running

See all weekly workout recaps here.

LV Runs NYC

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5 Comments on “Chicago Marathon Training: Week Eight

  1. I look forward to your blog every week, and this week’s blog is extra timely. What did you think of Run Less, Run Faster when using that plan? It is what I’m using and am not sure that 3 days of running is going to cut it for Marathon training . . . or keep me from getting injured!
    I have been using your strength training as inspiration for my strength days – phew, you are working hard! 🙂

    • Thanks, Katrina! That’s really nice to hear 🙂

      I happen to really like Run Less Run Faster. I used it several times (from a beginner version on the Furman site to the advanced plan in the book). It helped me progressively drop my time over 3 marathons, with the biggest drop being 27 minutes! I think the one thing I would’ve done differently while on the plan is strength train more. I think at the time I did more spin and yoga instead. I think that strength training is a great way to help prevent injury. (I learned the hard way.)

      This will be my 5th marathon I’m training for now. And I’m just feeling more confident with the higher mileage and more frequent running workouts. But that’s also under the guidance of a coach who is monitoring my feedback weekly and adjusting my paces, as necesary.

      So, I guess I can see how it works well both ways. When I used RLRF from the book (the 3:35 plan, that had something like five 20-mile runs in it), I did feel prepared for my race. I just happened to get injured on the course, which interfered with my finish time. (Wasn’t strength training!).

      I have friends who’ve done very well on that plan (BQ’ed, etc). I just personally felt it was time to try something different.

      Good luck w/ your training! Would love to hear how it’s going…

      • Thanks for the response, Lora! I definitely agree that strength training is an important component – and one I tend to skip out on.

        You are killing it in your training – your change in training obviously agrees with you 🙂 Looking forward to tracking you during Chicago!

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