Chicago Marathon: Week One

At some point, several months ago, I wondered when I’d exhaust the grace period of classifying post-stress fracture workouts as “Return To Running.” Seems as soon as I had that thought, the universe gave me other things to consider. Life pelted me and my family with some serious situations; namely, losing my father to cancer in February. Through the ensuing emotional ups and downs, running took a step offstage. I kept up where and when I could, but the priority shifted away from workouts and focused on grieving and healing.

Life once again stabilized. Routines returned. And, I received the news that I’d been accepted into the 2014 Chicago Marathon. After last year’s outcome (a DNF due to an on-course 3rd metatarsal stress fracture), I couldn’t imagine running any other marathon this fall. I wanted to return to Chicago (I debated saying ‘needed’) to get another crack at finishing the race. It felt like unfinished business.

Last week, I got a call from Coach. I knew why KG was calling. I’d moved workouts around the past few weeks, rearranging the order of his schedule and running hard workouts on consecutive days. He urged me to start setting the groundwork: return to good habits, keep the workouts in order, back off as needed to stay healthy. I got his point.

“So, KG, when does training officially start for Chicago?”

“Now.”

With that, I label this first post since March 8, “Chicago Marathon: Week One.” Let us begin.

April 28 – May 4, 2014

Monday

Date: April 28, 2014

Rest Day.

Tuesday

Date: April 29, 2014

Run: Tempo

Today was supposed to be an hour workout with 3 miles at tempo pace (7:05-7:10). Between the 17mph winds and the lack of solid sleep, my legs didn’t quite bring it. After a 20-minute warm up, I attempted the first tempo mile and could barely drop to 7:30 pace. Realized the tempo portion of the workout wasn’t going to happen and backed off. Ran the rest of the workout with the goal of running the total minutes per schedule.

Stuck mainly to bridle path, with some road surface during warm up and what would have been cool down.

Conditions: Overcast – 49F – feels like 43F – 59% humidity – 17mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Mirage 3

Plan v Actual:

• Plan = 15-20 min wu; 3 mi @ 7:05-7:10; 15-20 min cd
• Actual = 7.28 mi – 58:15 – 8:00 min/mi avg pace
• Splits = (1) 8:37; (2) 8:12; (3) 8:09; (4) 7:34; (5) 7:58; (6) 7:48; (7) 7:38; (8) 8:08 for .28 miTuesday

Wednesday

Date: April 30, 2014

Cross-Train: Spin.

Coach gave me the choice of 45-minute easy run or cross-training. Torrential rain all day meant I opted to spin on my indoor trainer as the workout.

Legs had felt like lead yesterday. Figured spin would help shake them out and let them recovery a bit more.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

• Plan = 45 min easy run or cross-train
• Actual = 45:00 Indoor Spin

Thursday

Date: May 1, 2014

Run: Intervals – 400m.

Ran 400m intervals around the Reservoir. What a difference two days can make. Felt much better for this workout than I did on Tuesday. The temps got warm and had to contend with a little headwind, but the run was great.

Conditions: Sun – 70F – feels like 70F – 69% humidity – 8mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Kinvara 4

Plan v Actual:

• Plan = 15 min wu; drills; 6-7 x 400m @ 1:42-1:45 (1:15 RI); 15 min cd
• Actual = 5.80 mi – 49:09 – 8:28 min/mi avg pace
• Splits =
  • (wu) 1.91 mi – 15:32 – 8:08 min/mi
  • (1) .25 mi – 1:41 – 6:46 min/mi
  • (2) .25 mi – 1:43 – 6:53 min/mi
  • (3) .25 mi – 1:39 – 6:38 min/mi
  • (4) .25 mi – 1:39 – 6:38 min/mi
  • (5) .25 mi – 1:40 – 6:42 min/mi
  • (6) .25 mi – 1:39 – 6:38 min/mi
  • (7) .25 mi – 1:43 – 6:52 min/mi
  • (cd) 1.58 mi – 13:03 – 8:15 min/mi

Friday

Date: May 2, 2014

Rest Day.

Saturday

Date: May 3, 2014

Run: Long.

Got out the door late (around noon), and fueled right before heading out for this run. First few miles felt a bit sluggish, with heavy legs. After a few miles, everything loosened up and fell into place. The rest of the run was comfortable and felt good.

Wound my way in various directions on the park drive and bridle path to keep things interesting. Beautiful conditions for running.

Bonus: got my very first ever Chicago-style SIDE FIVE in the park!

Conditions: Sun – 66F – felt like 66F – 35% humidity – 5mph winds

Fuel: Protein-enhanced Chocolate UCAN (1/2 packet)

Shoe: Saucony Mirage 3

Plan v Actual:

• Plan = 1 hr 30 min
• Actual = 10.86 mi – 1:27:44 – 8:04 min/mi avg pace
• Splits = (1) 8:49; (2) 7:59; (3) 8:01; (4) 7:59; (5) 7:52; (6) 8:10; (7) 7:56; (8) 7:49; (9) 7:49; (10) 8:04; (11) 8:29

Sunday

Date: May 4, 2014

Rest Day.

Weekly Totals

•  4 hrs 00 mins
•   23.94 miles running

See all weekly workout recaps here.