Chicago Marathon Training: Week Sixteen

Week sixteen was my first full week of taper. Coach cut back on mileage but geared my workouts to keeping my legs sharp. Ran intervals for the first time on a track (I know, where have I been all this time?) and ran my long run to mimic race-day pacing strategy. All in all, pretty happy with how the workouts went.

Now, I’m turning my attention slowly toward race day. A big part of my race day strategy’s focused on fueling. You probably know I’m a devout Generation UCAN user. If you’re interested in how some athletes use UCAN during a marathon, check out this helpful post on their blog!

Also, the icing on the cake this week was Saucony featuring the above photo on their Facebook and Instagram feeds! Huzzah!

Two weeks until Chicago Marathon. So close, I can see it now! (That’s called “visualization.”) 🙂

Monday

Rest Day. 

Tuesday

Run: Tempo.

Fantastic evening tempo along the West Side Highway bike path. The dark made it easier to run without keeping close tabs on my Garmin for pace. Tempo miles felt great.

Conditions: Evening – Clear – 65F

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Type A5 

Plan v Actual:

• Plan = 15 min wu; 3 mi @ 7:10; 15 min cd
• Actual = 6.55 mi – 51:15 – 7:49 min/mi avg pace
• Splits =
  • (wu) – 1.76 mi – 15:00 – 8:29 min/mi
  • (1) – 7:05
  • (2) – 7:08
  • (3) – 7:02
  • (cd) – 1.78 mi – 15:00 – 8:24 min/mi

Wednesday

Run: Easy.

Pushed this run from morning to afternoon. After last night’s tempo, the legs needed a bit more recovery time between sessions.

Legs felt a bit heavy. Took it easy and started off slow. Stuck to bridle path/reservoir for majority of run.

Thankful for Tao’s company on this run. Made the miles go quickly.

Conditions: Sun – 72F – felt like 72F – 38% humidity – 3 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 5

Plan v Actual:

• Plan = 50 min easy @ 8:20-8:35
• Actual = 6.07 mi – 52:44 – 8:41 min/mi avg pace
• Splits = (1) 9:17; (2) 8:39; (3) 8:30; (4) 8:43*; (5) 8:30; (6) 8:27

* Dip in pace at mile 4 is from being redirected off bridle path. Interrupted the flow of things.

Thursday

Rest Day.

This was meant to be 400m Interval day. Moved the workout to Friday due to personal schedule.

Friday

Run: 400m Intervals.

First time (I know, I know) running intervals on a track.

Can you guess during which splits I decided to “not look at my Garmin and go by a landmark?” Yea, I’m sure you can. Went a little Prefontaine out there, when I should’ve been holding back.

Felt great running this. Legs cooperated after two days of foam rolling & an extra day of rest.

Had to contend with a little bit of headwind, given the track’s right along the river.

Conditions: Sun – 67F – felt like 67F – 49% humidity – 6mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Type A5

Plan v Actual:

• Plan = 15 min wu; 5 min drills; 7 x 400m @ 1:35-40 (1:15 walking RI); 10 min cd
• Actual = 5.51 mi – 46:27 – 8:25 min/mi avg pace
• Splits =
  • (wu) – 1.87 mi – 14:42 – 7:52 min/mi avg pace
  • (1) – .25 mi – 1:26.58 – 5:46 min/mi
  • (2) – .25 mi – 1:30.79 – 6:03 min/mi
  • (3) – .25 mi – 1:26.07 – 5:44 min/mi
  • (4) – .25 mi – 1:31.97 – 6:08 min/mi
  • (5) – .25 mi – 1:30.99 – 6:04 min/mi
  • (6) – .25 mi – 1:31.78 – 6:07 min/mi
  • (7) – .25 mi – 1:31.12 – 6:04 min/mi
  • (cd) – 1.29 mi – 10:10 – 7:51 min/mi avg pace

Saturday

Rest Day.

This was meant to be my long run day. Planned to run in the evening, to maximize recovery after intervals and keep on-schedule. Decided to move run to Sunday morning after seeing Central Park was packed due to a concert.

Sunday

Run: Long

First mistake on this run was wearing arm warmers. They came off in the first two minutes. Second mistake was wearing a shirt. That came off after the first mile. Was much warmer than I expected.

Coach said this run would require discipline as the first eight miles would be at 8:45 pace, then dropping to tempo in the last four miles: a chance to practice race strategy.

Those first either miles required patience to stay on target. Kept counting down the miles, and told myself I could let go and fly the last four.

Gorgeous morning for a run, though. Park is starting to look like fall!

Conditions: Sun – 57F – felt like 57F – 67% humidity – 6mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Kinvara 3

Plan v Actual:

• Plan = 1hr 40 min slow with fast finish (~8mi @ 8:45; 4 mi @ 7:20)
• Actual = 12.04 mi – 1:37:58 – 8:08 min/mi avg pace
• Splits = (1) 8:40; (2) 8:42; (3) 8:42; (4) 8:41; (5) 8:44; (6) 8:44; (7) 8:40; (8) 8:05; (9) 7:14; (10) 7:13; (11) 7:06; (12) 7:06

Weekly Totals

•     4 hrs 08 mins
•     30.17 miles running

See all weekly workout recaps here.

LV Runs NYC