Chicago Marathon Training: Week Thirteen

UCAN

Week thirteen was another higher mileage week. It also required more schedule manipulation than usual due to my personal schedule. Had to move runs to the AM, PM, and switched my interval day. Resulted in some seriously fatigued legs on Thursday. Thankfully a rest day got them ready to run long, which meant ending the week feeling well.

Monday

Run: Tempo.

Late afternoon run, after flood warnings and whatnot cleared up. Humid, but comfortable. Ran in park for some rolling hills, and felt great.

Pretty much excited to run any time I’m laced up in my Saucony Type A5!

Last two miles of tempo were on a flatter stretch of road, so explains slight dip in pace.

Conditions: Sun – 78F – felt like 78F – 79% humidity – 2mph wind

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Type A5

Plan v Actual:

  • Plan = 20 min wu; 5 mi @ 7:10-7:15; 15 min cd
  • Actual = 9.31 mi – 1:10:38 – 7:35 min/mi avg pace
  • Splits =
    • (wu) – 2.48 mi – 20:00 – 8:04 min/mi
    • (1) – 7:09
    • (2) – 7:08
    • (3) – 7:11
    • (4) – 7:05
    • (5) – 7:04
    • (cd) – 1.83 mi – 15:00 – 8:10 min/mi

Tuesday

Run: Easy.

Early AM run after yesterday’s evening tempo. Up at 5:30am to get out the door into the swampy weather.

Took this one nice and easy. Ran up to reservoir, where I did majority of the run on a soft surface to give legs a break.

Had to keep an eye on my watch to make sure I wasn’t speeding up. Overall, felt fine.

Conditions: Overcast – 72F – felt like 72F – 90% humidity – 2mph wind

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Kinvara 4

Plan v Actual:

  • Plan = 1hr 20 min @ 8:20-8:35 pace
  • Actual = 9.23 mi – 1:17:46 – 8:25 min/mi avg pace
  • Splits = (1) 8:45; (2) 8:24; (3) 8:12; (4) 8:23; (5) 8:27; (6) 8:25; (7) 8:24; (8) 8:15; (9) 8:26; (1) 8:53 for .23 mi

Wednesday

Run: 800m Intervals.

Moved interval workout up a day due to personal schedule.

Late afternoon run – nice that it was less humid. Ran on west side highway.

Kept pace controlled and it actually felt comfortable. It was an effort, but got through all 8 intervals feeling good, with some energy to spare. Pretty happy with how I felt throughout.

Had to contend with a bit of headwind, no matter the direction I ran. Ah, running along the river and its fun little quirks.

Conditions: Sun – 78F – felt like 78F – 47% humidity – 9mph wind

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Type A5

Plan v Actual:

  • Plan = 15 min wu; 5 min drills; 8x800m @ 3:20-3:30 (2:00 walking RI); 10 min cd
  • Actual = 8.90 mi – 1:13:06 – 8:12 min/mi avg pace
  • Splits =
    • (wu) – 1.92 mi – 15:10 – 7:53 min/mi ** (Garmin interference)
    • (1) – .5 mi – 3:17.47 – 6:35 min/mi
    • (2) – .5 mi – 3:17.00 – 6:34 min/mi
    • (3) – .5 mi – 3:17.56 – 6:35 min/mi
    • (4) – .5 mi – 3:18.20 – 6:36 min/mi
    • (5) – .5 mi – 3:17.48 – 6:35 min/mi
    • (6) – .5 mi – 3:18.12 – 6:36 min/mi
    • (7) – .5 mi – 3:16.51 – 6:33 min/mi
    • (8) – .5 mi – 3:15.97 – 6:32 min/mi
    • (cd) – 1.94 mi – 15:37 – 8:03 min/mi

Thursday

Run: Easy.

Pretty much knew this run would feel like junk. Had to switch intervals to yesterday, leaving me w/ the easy run today. And, not even 24 hours apart. Not ideal. Tried to give legs a break by running the bridle path/reservoir…and they were still all “F.U., Lora.”

Now I know why Coach has me rest after speedwork.

Legs were cranky, and heavy. Stopped midway to stretch, which ate into my time. Had to cut it 10 min short. But let’s be honest, I’m surprised I even squeezed 6 miles out of my legs today.

Nice foam roll session after I got home, and rest until Saturday.

Conditions: Sun – 66F – felt like 66F – 66% humidity – 7mph wind

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 60 min easy @ 8:20-8:35
  • Actual = 6.04 mi – 50:38 – 8:22 min/mi avg pace
  • Splits = (1) 8:20; (2) 8:19; (3) 8:24; (4) 8:27; (5) 8:23; (6) 8:21dual splits.

Friday

Rest Day.

Saturday

Run: Long.

What a gorgeous morning for a run! So much happening in the park this AM – cycling race, NYRR race, people out doing long runs.

Did 7 miles solo, then met up with #GranatoRacing teammate, Tim, for 9 more. Hadn’t seen him since Eugene marathon, so catching up while running made the miles fly!

Ran majority of the run on the park loop, and 3 miles around the reservoir.

Legs felt fantastic on this run, which is a relief after they felt so crappy on Thursday. Coach originally scheduled 3 tempo miles for the end, but canned them to let my legs recover. Feeling good again!

Conditions: Sun – 60F – felt like 60 F – 45 % humidity – 5 mph wind

Fuel: Protein-enhanced Chocolate UCAN (2 packets)

ShoeSaucony Kinvara 3

Plan v Actual:

  • Plan = 2hr 15 min @ 8:20-8:35 pace
  • Actual = 16.10 mi – 2:14:39 – 8:21 min/mi avg pace
  • Splits = (1) 8:32; (2) 8:28; (3) 8:21; (4) 8:18; (5) 8:19; (6) 8:25; (7) 8:20; (8) 8:24; (9) 8:29; (10) 8:33; (11) 8:23; (12) 8:17; (13) 8:22; (14) 8:15; (15) 8:14; (16) 8:08; (17) 7:49 for .10 mi

Sunday

Rest Day.

Weekly Totals

  •     6 hrs 46 mins
  •     49.58 miles running

See all weekly workout recaps here.

LV Runs NYC

Advertisements

One Comment on “Chicago Marathon Training: Week Thirteen

Share Your Story.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: