Saturday, September 28, 2013

Chicago Marathon Training: Week #7

Fun Start
Training week #7 got off to a fun start as I got to run with Declan. We were both doing our final long run in the Hanson Brooks training plan, which is 16 miles.  We met at the northern terminus of the Lakefront Trail on Sunday morning for a run that was to take us all the way to and around Navy Pier and back. It was a beautiful day for a lakefront run: Sunny and upper 40s to start.

Heading south
At the turnaround at Navy Pier
We were supposed to run about 7:45/mile but ended up running a pace more like 7:35. Time flew by as we chatted about pressing world issues. We knocked the run down in just over 2 hours.  Since we are pretty evenly paced, I hope to run with Declan for most if not all of the Chicago Marathon.
The 16 Miler on the map
Total Miles: 16.00 @ 7:35 

Tuesday: I went for a run on the Chicago River North Branch Trail and came across the set of the NBC tv show Crisis which stars Gillian Anderson and Dermot Mulroney:

On the set of "Crisis" note the trailers on the bridge

Wednesday:
Six mile morning run along the North Branch of the Chicago River
Near Lincoln Ave. and the Chicago River on the River Trail
Followed by 2.5 miles later around Welles Park.

Track Work Thursday (a.m.):
This was such an effortless track session it almost made me reconsider my marathon goal pace:
My splits:
1.5 mile warm-up
3 miles at 6:52, .15 mile recovery
2 miles at 6:35, .20 mile recovery
1 mile at 6:25
1.75 mile cool-down

My feet were just gliding over the track for most of the workout. I was barely exerting a strong effort. During one of my recoveries, a guy who had previously tried to keep pace with me during one of my mile intervals, asked me if I was doing 7:30/miles. I told him more like 6:30s and I think I amazed him. I am trying not to get too excited about this workout as a lot can happen on marathon day, so I think I will stick to my 3:10 marathon goal for now.

2.2 mile recovery at lunch.

Summary
I matched my highest training mileage of this cycle and my taper starts in just a few days. I could pull the plug on my training now and feel confident that I could at least go for a 3:15 marathon. If I can sharpen correctly in the next two weeks, I should be able to get that sub 3:10 marathon, which would be a course PR.

Week #7 Total: 60 miles
Average Pace: 7:32
Other Training: 4 strength workouts and 1 yoga session

Seven weeks down, two to go!

8 comments:

  1. Awesome week! Can't believe the CM13 is only 2 weeks away now! You're going to do great.

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    1. Thanks! Yes, it's hard to believe it's almost there. Thanks for your confidence. Here's hoping for some 45 degree weather!

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  2. Great week of workouts! I can't believe how soon the marathon is! Also, how fun that you're planning to run with Declan during the race.

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    1. Thanks. Yes, I hope it all works out! :)

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  3. I think that is so great that you two plan to run the race together! :)

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