2011 is History. Total Miles and Song of the Year

34.64 miles for the last week in 2011.

2,232 miles for the year = 42.92/week.  Was it worth it?  Yes, and no.  Loved the incredible fitness and qualified for Boston. But the inevitable injury that happened due to high mileage meant that I had to run New York with one good leg.  The fact that I couldn't run for 8 weeks was definitely not fun.  Don't want a repeat of that in 2012.

Best song of  2011 is an instant classic about chillin' in New York by a woman from Oak Park:

Best running themed song of 2011 was also a #1 international super smash hit.  "All the other kids with the pumped up kicks, you better run baby run, outrun my..."

Indiana Dunes on the Day After Christmas

I went hiking at "The Dunes" yesterday.  Although it was mostly all walking, I did manage to run down Mt. Baldy.  Therefore, I credit the trip as a running trip and thus, I will post a couple of pictures here:

 Mt. Baldy

  Mt. Baldy

 Skyline in the far distance

Along with me, the only other people in the area were German tourists and a few die hard runners.  The runners are probably training for the Boston Marathon doing hill work.  They will likely be passing me with ease on "Heartbreak Hill".   Well, at least I ran 3 miles in the morning around pancake flat Welles Park!

Lakefront Run Pictures

Getting back into my marathon training.  Boston is about 16 weeks away.  So I have been averaging about 20 to 30 miles a week the last 4 weeks.  Mileage is low, but I have also been swimming twice a week at the Park District Pool. Trying not to overtrain, which seems to be my biggest problem.

Some pics from this morning's 7 miler:

 At the Montrose Harbor "The Dock" bar and grill where I dine during the summer.

 If you enlarge this, you can make out the Bahai Temple in the distance.

Someone had decorated one of the evergreen trees near the lake.

Santa Hustle 2011 Videos

I went to watch the 2011 Santa Hustle 5k at Chicago's Montrose Harbor yesterday.  A few neighbors were running and I wanted to see the thousands of Santa Clauses running.  Quite a sight!

NYC Marathon 2011 Pictures

Verrazano Narrows Bridge near the start line. 

The bridge with 47,000 strong running the NYC Marathon:

 And we're off.  I am somewhere on the bottom section of the bridge!

Hands held high, I think this won't be that bad:

Still looking good and feeling good just before my left side goes numb and my right leg effectively stops working!

Somewhere in Central park around mile 24. Note that my right leg is pretty much useless and I am dragging it behind me!  But, as you can see, I am far from the only walker:

Hop over the finish line:

 Time to collect my medal!

The "death march" to Columbus Avenue through Central Park.  Time to jump into the medical area for two bags of ice on my shins:

Time to pick up my gear and find the M7 bus to the hotel... What a day!

NYC Marathon - Finished!

A bright shiny day with temps in the 50s in NYC.  About half of Europe (mainly Scandanavia, Germany and Italy) were running in the race.  Thousands upon thousands of people shouted my name in all 5 boroughs of New York.  I high fived at least 500 people (no exaggeration).  Got lots o' free orange slices, bananas, paper towels and even gel packs from non-race related passer bys.  The stories are many, but the euphoric feeling of running 23 miles (walking the last 3 through the fall colors of Central Park), was incredible. Best. Race. Ever.  And I now I have a bright shiny medal!

The gold

At the Expo on Friday 11/4/11

8 Days until NYC, Welles Park Run/Walks

a.m. 4 mile run/walk around Welles Park.

Only 8 days until the marathon.  Next week is traditionally a severe taper week, but I am just getting my running legs back.  I think I will run a little every day until Wednesday.  Then I will take off Th, Fr, and Sat. to get my shin as close as possible to a shin that will carry me 26.2 miles.

p.m. 2.1 mile run/walk around Welles Park.

Welles Park Run/Walk and a New Marathon Strategy

I tested my new marathon strategy today.  Run 4 minutes take a 35 second walk.  I am shooting for an 8min pace.  This is from Jeff Galloway's run/walk marathon plan.  According to Galloway:

"Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run."


That's good enough for me.  The advantage seems to be compounded if the breaks are taken earlier, rather than later.

Welles Park morning run/walk:  2.4 miles total.

Today: 13.1 Running Miles

NYC Marathon is 2 weeks from today.  I tanned on ran to Oak Street beach and back with short walks in-between.  8:12 was my average including walks.  By the last mile, my legs were very tired and shin is slightly sore.  Does not seem possible that in two weeks that my legs will be able support 18 miles, much less a full 26.2 without walking.  Oh well, walking a few miles of the marathon is inevitable.

Saturday 5 and 3 Running Miles

Did 5 in the morning then 3 in the early afternoon.  Let's see if I can get 7 solid days in before a mini taper....

Top 10 Marathon Tips Learned This Year (Pre-Marathon Edition)

Recently, I have read a few blogs by marathoners who did not meet their goals in their marathons. The posts even include stories of people dropping out before or during races they had prepared long and hard for.  Inevitably, these marathoners/bloggers make lists of the things they did wrong and/or would do differently next marathon training season.  I had the initial goal of a sub 3 hour NYC marathon, and now will be happy just to finish it.  Knowing that I will not finish close to my original goal (unless there is a 60mph tailwind the entire 26.2 miles) I am happily able make my list 2 weeks BEFORE the event.

Here is the list of 10 things for me to remember this winter as I train for the Boston Marathon.

1) Shin injuries seem to happen at the end of the running season.  If you have been training virtually non-stop, say for 12 months in a row, BEWARE of shin injuries (or any injury for that matter).  Your body will eventually force you to rest whether you like it or not.

2) After buying new shoes, never run fast in them right away.

3) After buying new shoes, make sure they are not laced all the way to the top holes.  Shins can tear if they are stiff and the shoelaces are laced to high and tight.

4) NEVER run 2 hard days in a row.

5) Take at least one day off a week.  At my age, it is probably best to take two days off (or one day off and one do one day of cross training).

6) If you run one high mileage week, always follow it with a medium mileage week.

7) Only do one speed session a week (as opposed to two).  Speed miles seems to cause more injuries than slow distance miles.

8) The #1 goal of training is to get to the starting line of the marathon as injury free as possible. If the above items are too aggressive, back off training for a few days, even a week.  The small signals of pain in your legs will likely develop into something more problematic without rest.  It is better to take a week off somewhere in the 16 week cycle, than to miss the race entirely due to injury.

9)  If you do tear a muscle/joint/ligament.  Give it at least 3 to 4 WEEKS (not days) to heal.  Walk, bike or swim during this time.  If you run you will prolong the recovery time.

10) "Chi Running" says that if you lean forward slightly when you run, you take pressure off of your shins.  I will experiment with this and see if it is true.

My injury was caused by not heeding 1 through 9 above.  So for my Boston Marathon training, I will keep this list handy to refer to during my training this winter!

Run Walk Combo - 4 miles

After taking a break for a few days due to a cold, I completed a run walk combo:

Mile 1:  All walk = 13:49/mile
Mile 2: 50% walk, 50% run = 11:03
Mile 3: 40% walk, 60% run = 10:19
Mile 4: 20% walk, 80% run = 9:01
Mile 4.2: All run = 8:09/mile.

Average pace 10:56. So, if I repeat this strategy at the marathon, I will complete the marathon in about 4:45.

30 Minute Bike

Horner park about 5 mile bike for 30 minutes.  About 6 hill ascents.

Horner Park - 45 minute bike

Horner Park - 45 minute bike with some hills.

Welles Park 2 mile Run, Horner Park 30 minute bike

Rain!  But got in a decent workout.

5 mile run

5 miles around Welles Park including .25 mile walk. Icing shins.

Video: Shopping at a Running Store circa 1981

Taken from Albert Brooks' 1981 film "Modern Romance."  By the way that's Albert's real life brother "Super Dave Osbourne" as the best sales clerk ever.

3.5 mile run and a 30 minute bike ride

3.5 miles around Welles park with  a little walk in between.  7 mile bike around Horner Park including about 5 hills.  30 minutes.

Will Caviness at the Chicago Marathon

I took this picture of Will Caviness, a NC firefighter who was running the Chicago Marathon in order to raise money for a burn center.  It was taken at about mile 13.3.  He collapsed later in the race and died at the hospital.

Will Caviness Chicago Marathon 2011

Video of him starts at 3:16:

Will Caviness



Flat Tire Adventure

As I was biking around Chicago Avenue and the lakefront trail, I hit something with my rear tire.  It didn't sound good.  Instead of immediately turning around and heading home,  I proceeded down to Grant Park to watch the Chicago Marathon setup. Mistake!  On my way back, around Chicago Ave., I heard a hissing noise coming from my rear tire.  I biked as fast as I could in order to get some extra distance in before the tire gave out.  Not more than 200 yards later, my rear tire was completely flat.  It was 8:30 am, and I was in a hurry to go to yoga, which I needed to leave home for at 9:30 am.  So, I called Lakeshore Bike at Irving Park and the lake, but they were closed.  So, I decided to take the "L" home since a new inner tube wasn't going to happen.  I walked my bike to North Avenue and LaSalle, needing to break the $20 bill that I had brought, in order to pay for my $2.25 train fare card (they don't give change at the "L" station).  Anyway, I spotted the Green City Farmer's Market just north of North Ave.  So, I bought a $0.50 pepper with my $20 and got $19.50 in change.  With change (and a tiny pepper) in hand, I quickly realized that I was only a block from the southern terminus of Lincoln Ave, so I could take the #11 bus pretty much all the way home.  However, once I got to Lincoln Ave., the #11 whizzed by me, and the chances that another one coming by was not likely for at least 15 minutes or so.  So, my next best option was to walk the crippled bike to the Fullerton Brown Line station.  Eight blocks later at the station, I got a fare card, slid it in the handicapped entrance and opened the gate.  I carried my bike up the stairs, then had to wait about 10 minutes for the Brown Line.  After sitting in a seat by the door and riding for 15 minutes or so, I exited at Western Ave, and ran/biked using my bike like a scooter.  Got in the house at 9:15, just enough time for a shower and a protein shake .  I left right at 9:30 for yoga!

Here is a picture taken just before I hit the object on the trail that started the leak in my tire (by the way, this is a dangerous position I am in, not recommended if you don't want to get yelled at by other bikers!):

Lessons learned:  Always bring a spare tire and a pump, on every ride.  You will eventually get a flat and it is not fun.  Always carry a cell phone, a few singles for a fare card, or a fare card.  Also, don't get a running injury so you have to bike.  Then you can avoid all bike related mishaps!

10/11/11 Update:  Got the tire repaired that evening at Lakeshore Bike.  Was able to bike down and watch the marathon with friends the next day.

16 mile bike - Is biking easier than running?

Bike workouts seem to be easier than running workouts.  Maybe it's the constant braking and coasting with biking as compared with the "always on" nature of running.  However, bike training has taken on a whole new dimension with my discovery this morning of "Cricket Hill" at Montrose Harbor.  Cricket Hill has an steep bike trail from the base to the summit.  I did two summits on cricket hill with my bike which really got my heart rate up.  I will try and get a lot more Cricket Hill "summits" in over the weekend as I need to get better workouts when bike riding.  On to the pictures from today.   The first few were taken around North Avenue beach and the Fullerton Ave. Bridge. The last picture below is from a film that was shooting at North Avenue Beach this morning.  By the way, the shins are getting close to healed.  I think I should be able to run next week (knock on wood!)

 Fullerton Ave. Bridge

Early Morning 13.1 Mile Bike

North Avenue Beach Pier 6:30am

50 minute Bike Ride to North Avenue Beach

Nice thing about biking is that it's easier to have my cell phone along.  Picture from my bike ride around 6:30 am.  North Avenue beach.

Another Lakefront Bike

1 hour ride to Oak Street Beach and back, 12.75 miles.

Lakefront BIKE ride

Rode to Fullerton and the Lakefront Trail and back.  Plan is to do this every day for the rest of the week, slowly increasing mileage.

20 Minute Bike - Horner Park

Shins not doing well after runs yesterday.  Maybe 4 separate sub 3 mile runs with icing in-between is not the best way to train on them.  Will focus on biking for the next 7 days or so....

New Miles - Welles Park

Morning: Easy 18 minute jog around Welles Park.  Icing my shin right now.  May do an afternoon run if all feels well.

Lunch:  Easy 10 minute jog around Welles Park.  More ice.  Shortly followed by 15 minute jog around Horner Park. Ice is the name of the game from here on out.  Will do real rehab the week before NYC.

Day(s) Off

Might take the whole week off.  Want to be 90% by the end of the week.  5k on Sunday is questionable.  May have to change the title of the blog to "Sub 3:05 NYC Marathon!"

First 16 Miler and a Waterspout

The point of only running 16 miles for your longest run on the Brooks Hanson training plan is to simulate the LAST 16 miles of the marathon.  This is possible, since you theoretically have been pounding lots o'  miles over consecutive days.  By the time you do your long run, your legs are sufficiently fatigued to fairly accurately simulate what the last 16 miles of the marathon will feel like.   However, I took the last 3 days off, so is the simulation accurate?

Miles 14, 15 and 16 splits (unknown territory up until now):  7:05, 6:52, 7:02.

16 miles @ 7:08

Analysis:  The last 3 miles were faster than average and mile 15 was actually my marathon goal pace.  Half glass full:  The five toughest training weeks are ahead before the 1 week taper.  Half glass empty: Need to keep the shin issue under control.  Icing my right shin at the moment.

By the way, I think I saw a waterspout on Lake Michigan today.  It looked like a tornado, just much much more stationary.  It was just south of the City, over the lake and then I read this in the Chicago Tribune when I got home:
Forecast: Thunderstorms, hail, waterspouts
"Shortly after 11 a.m., numerous reports of waterspouts were received as showers and thunderstorms moved across the North Shore waters, officials said. Mariners were cautioned to avoid these storms."

Since I my run was from 9:45 to 11:45, it is likely that the thing I saw was a waterspout!

Total mileage for the week 48.8.

2.3 Mile Test Run

I was only planning on running a 1 mile test run this morning, but as I got closer to 1 mile, and did not feel too many adverse effects, decided to plod along and go for 2.  I think I will be able to run on these shins for the duration (6 more weeks of training).  However, I now realize why you should not take more than 1 day off unless you can help it:  Your legs get "soft" with that much time off.  Even today's short, easy run made aches and pains in other parts of my legs noticeable.  May take a few more runs to get back to normal.

Miles so far this week 32.8 of 48.8

Third Day Off

Getting a lot of sleep and eating a lot of food.  That's how my last 2 days have gone.  Still icing my shins and hoping for a Saturday resumption of training.  I am thinking of doing a run/walk combo to test out my legs, if there are any issues, will take the bus home and take a few more days off.  Had a hard shell taco dinner from El Tapatio Cafe on Ashland last night. Mmmmm.....

Two Days Off. Full Fake Taper Mode!

This is the first time I have taken two days off in a row since July 12th and 13th.

It feels like I am in full taper mode!  Most of the soreness associated with my high mileage, run every single day routine, is rapidly dissippating.  I haven't done any tapers for the four races I've run in the last two months, so this is kind of a treat.  It does go against the Brooks Hanson philosophy of constant pounding until the marathon (i.e. never running on fresh legs).  But it is necessary right now.

Just waiting for my shins to get to a point where they will be able to handle the next five weeks before the REAL taper without getting a worse injury.  So, I may not run again until Saturday.  Just need to get them to 75%.  They will likely never get above 90%, unless I change my running form.

For treatment of my shin, I'm using a Runner's Remedy shin compression sock with a pocket for an ice pack to sit directly over the sore area(s) of my shin. 

I'm also using "The Stick" roller to massage the area as well.  Seems to be helping!

And finally, to loosen all of my feet and lower leg muscles, I use this:

Day(s) Off

Shins are starting to flare up, so I am going to take 2 days off to nip this potential injury in the bud.  May even take a third day off.  I only have 3 long runs in the Brooks Hanson training program and the first 16 miler is scheduled for Saturday.  So, I want to be at least 75% when I do that one.  Plus, doing a long slow run, shouldn't be as punishing on my shins as speed work (not as much pushing off with the toes).

Marathon Pace - 9 miles

1.5 Mile Warmup
9 mile marathon pace run to Fullerton and home:

Goal: 9 miles @ 6:52/mile
Actual: 9 miles @ 6:53/mile

Analysis: Breaking in new shoes.  Lots o' traffic today and 20 miles and a race yesterday, so not so sad that I missed it by a second (6:53 vs 6:52).  Looking forward to recovery run tomorrow!

Total Miles so far this week:  30.5 of 75.

Navy Pier One Mile Race

Adventure to Navy Pier One Mile Run:

Got up at 5:30am, walked up to the "L" while I drank my coffee and ate a banana.  Took the Brown Line (Ravenswood) to the Sedgwick stop. Started my warm up run from Sedgwick.  I saw this sign (for a pizza joint) as I stepped out of the station, and somehow it fits this blog perfectly (i.e. the New York marathon goes through all 5 boroughs):

Anyway, who knew it was a 3 mile run to Navy Pier from that stop?!  I had to really pick up the pace as I was supposed to be there 20 minutes before my "wave" started.  Was in a whole mess of runners along the lake as today was the CARA official "20 Mile" run in preparation for the Chicago Marathon.  Anyway, I got to Navy Pier right just in time to see the 45+ year old start:

Had a little extra time so I shot a video of the 29 and under female start:

Anyway, the male 30 to 44 year old wave (my wave) was next.  Here are my quarter mile splits:

1) 1:15 - started too fast!

2) 1:21

3) 1:23 - into a headwind and rain on the way back!

4) 1:19

Anyway, I got 2nd in my age group with a 5:22! That equals a 3:00:10 marathon, according to the Running Times Race Equivalent Calculator!  So good confidence boost.

I then ran the 8 miles home with my backpack.  Got home and had a cup of coffee, then went out for another 8 mile run up to Lincolnwood.  Ran around the North Park University track on the way back:

Mileage for the day (20 miles total):

3 mile warm up (from Sedgwick "L" to Navy Pier)

1 mile race

8 mile run home

8 mile river run an hour later.

Miles so far this week: 20 of 75.

Done for the Week - Race Tomorrow

5 mile run around the park.

Miles completed this week 70 of 70.

Boston Bound!

Got this in the e-mail box today!

"This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted"


Yeah!

Recovery Run - 2 Days until the Navy Pier One Mile Race

AM: 9.0 miles along the lake and on the trail.  Saw a neighbor biking by to go to work.  Have changed my goal this week to 70.  I want to have three 70+ weeks then scale back for a "break" of 60 to lock in the gains from the extra mileage.

PM: 4.2 miles around Welles Park
Navy Pier One Mile Race is on Sunday!

Miles so far this week 65 of 70.

Chicago Half Marathon Pictures

Here are a couple of pictures of me from the Chicago Half Marathon:

Showing good form?  Maybe because I was chasing down a couple of runners before the finish line!

Bad form:  Always checking my splits. Typical!

8 Mile Marathon Pace

Morning: Right along the lake between Irving Park and Belmont...

Goal: 8 miles @ 6:52
Actual: 8 miles @ 6:48

Splits: 1) 7:22 2) 6:36 3) 6:19 4) 6:52 5) 6:49 6) 7:03 7) 6:45 8) 6:29

Analysis: Sunshine with temps in the 40s!  Yeah! Made goal by 4 secs/mile, which may seem too fast, but I am rethinking my target marathon pace and it is more like 6:47/mile.

Evening: 4.75 around Welles Park

Miles so far this week: 51.85 of 63

Boston

Just registered for the 2012 Boston Marathon this morning!  Will see if I am accepted...

Recovery Run - Welles Park

Morning: 5.1 miles around Welles Park. 60 degrees.

Miles so far this week:  39.1 of 63

Chicago Half Marathon Videos - Finishers 1:48 to 1:50

A video I took while wating for my friends about 150 meters from the finish.  Click here to watch it on YouTube.

Other Chicago Half Videos:

Part 4, Part 3, Part 2, Part 1

First Strength Workout

Strength
"A total of 6 miles of intervals at ten seconds/mile faster than marathon goal pace. Intervals should be 1600m (i.e. 1 mile) or longer. "  - Brooks Hanson Marathon Training Plan

So, now begins the strength phase of my training.  It takes longer than doing speed work (6 miles as opposed to 3), is almost as fast, and thus, it is more grueling.  Luckily, the temps are starting to back off a bit as we approach fall.  That is one nice thing of training for a November marathon instead of an October one.

Morning: Ran directly to the track.  It was 65 degrees when I started.  Here are my stats:

1.75 mile warm-up
3 miles @ 6:26 (1.0 mile walk/jog)
3 miles @ 6:13 (.25 walk)
1.7 mile cool down.

Analysis: Did I have a breakthrough at the Chicago Half Marathon?  This is the best I have felt since March, when I was tapering for the LA Marathon.  My goal was to average 6:42/mile and I was somewhere around 6:20/mile.  On top of that, it seemed like a minimal effort.  Also, I ran WITH the sport belt and water bottle, so I weighed about 2 lbs. heavier than I normally do.

Side note 1: Keep it up, but don't over do it.

Side note 2: 70 degrees at the end of my workout. Gotta love September.  Here's hoping it's like this on Sunday with little or no humidity.

Sine note 3: Did yoga for 1.25 hours last night.  Did this help loosen my legs?

Side note 4: Saw one-sided confrontation with an owner of a pit bull chewing out/screaming at the dog(!) of two guys out for a quiet stroll along the river.  I didn't have my phone, but luckily another woman called the cops, but the mean/nuts pit bull owner had left the scene to yell at some garbage men a block away.

Evening Run: 4.8 miles


Miles so far this week: 34 out of 63.

Post Half Marathon Recovery Run

Nice cool morning.  About 63 degrees.  Trying to slowly work out the soreness from the Lake Shore Drive beating my legs took at the 1/2 Marathon yesterday.  Lincoln Ave to Lawrence, back to Welles Park.  4.6 miles.

Miles so far this week: 18.8 of 63

Chicago Half Marathon Results

Got up at 4:45 and did a slow 1 mile loop around Welles Park.  Met up with friends for drive down to U of C campus where we parked on the street.  Was at least a 1.5 walk (which became a run) to the bag check and at that point the corrals were full.  I had to make my way through the corrals and sprint to the bag check.  Once bag was checked and pre-race routine was done, had to climb into my appropriate corral.  Had 2 minutes before the gun sounded to catch my breath!

Analysis: Goal D attained:  1:27:53.  That equals a 3:06:46 marathon.

First 5 mile pace 6:39
2nd 5 mile pace 6:39
Last 3.1 pace 6:52.

1) 6:43 2) 6:40 3) 6:40 4) 6:33 5) 6:32 6) 6:35 7) 6:33 8) 6:37 9) 6:43 10) 6:42 11) 6:51 12) 6:50 13) 6:44 13.1) 6:04  (Notice that I never did get above 6:52, which is a 3 hour marathon pace!)

Side note: First 43 year-old to cross the finish line!  Click here to see the proof!

Conditions were humid, and lots of unprotected sun.  Also, I had relatively no taper as I only went from a 70 mile week to a 62 mile week this week.  Anyway, need to keep up the effort to get close to a 3 hour marathon!

Here is a picture of the winners.  The third place male was not present for the awards:

14.2 of 63 miles for the week.

Shakeout Run and Ferris Bueller

Easy shakeout run for the Chicago Half Marathon tomorrow. 1.95 miles around the empty German American Fest beer tents in Lincoln Square. By the way, the Von Steuben Day Parade, as featured in Ferris Bueller's Day Off, is at 2pm today.

Miles completed this week: 62 of 62.

Chicago Half Marathon: Race Goals

Since the Chicago Half Marathon is still 2 months away from the NYC Marathon, it is difficult to use it as a pace predictor, however, it is the last half on my plate before the big race, so some goals are in order:

Goal A: 1:24:41 - According to the calculators a 2:59:59 marathon is equivalent to running a 1:24:41 half marathon.  This would be a HUGE psychological boost to my training if I got near this time.

Goal B: 1:25:59 - This has traditionally been the qualifying time for an "A" corral for the Chicago Marathon.

Goal C: 1:26:16 - This would be my half marathon p.r. for the year

Goal D: 1:28:33 - Beat my previous half marathon time ('11 Rock n Roll Half).

Of course, if the weather is bad (i.e. hot and humid), you can throw all of these out the window!

Welles Park Recovery / Half Marathon Prep Run

3 loops around Welles Park to recover from the track workout yesterday and to get loose for the Chicago Half Marathon on Sunday. 2.4 miles total.

Miles so far this week: 60.1 out of 62

Last Track Workout before the Chicago Half Marathon

Morning: Ran along the North Branch trail as a warmup to my track workout.  It was 65 degrees when I started.  Here are my stats:

4 mile warm-up
1 mile @ 5:57 (.25 walk)
1 mile @ 6:03 (.25 walk)
1 mile @ 5:59
2 mile cool down.

Analysis: My goal was to average 6:09/mile at the track for my 3 speed training miles.  I averaged 5:59.  A wee bit fast, but it is hard to hold back when you are feeling good. Also, I ran without the sport belt and water bottle, so I weighed about 2 lbs. lighter than I normally do at my track sessions.

Side Note 1: This is my last "speed" session before the New York Marathon.  That means it is all about building strength from here on out.  Instead of 3 x 1 mile fast at the track, I will need to do 5 x 1 mile at slightly faster than marathon pace. This takes longer and isn't as fun as opening it up with speed sessions.

Side note 2: 70 degrees at the end of my workout. Gotta love September.  Here's hoping it's like this on Sunday with little or no humidity.

Miles so far this week: 57.7 out of 62.

River Recovery Run

Nice cool morning recovery run along the North Branch of the Chicago River.

5.9 miles

Miles this week so far:  48.23 of 62

Windy and Cool - Marathon Pace

Morning: Goal: 8 miles @ 6:52.  Actual: 8 miles @ 7:02.
Splits: 1) 7:28 2) 7:23 3) 7:27 4) 6:50 5) 7:10 6) 6:40 7) 6:59 8) 6:16
Analysis:Headwind for miles 1, 2, 3, 5 & 6.  Missed goal by 10 secs/mile, considering the wind, I'll take it!

Evening: 4.5 mile recovery run.
Miles so far this week: 42.33 of 62

Windy Lakefront Run

Finally Cool.  The wind was whipping the surf up on the shore.  Below are some of the pictures I took today on my run.  Should also have some video later.  Happy Labor Day!

9.8 miles.

Miles so far this week:

29.8 of 62