Chicago Marathon Track Workout #3

When I went to the track last week, I ran too fast. So, my goal today was to run a bit slower. Last week, I only ran four of the prescribed six mile repeats on the Hanson Marathon Plan. My goal today was to run five.

About to start the heavy lifting

The Workout: After a 1.75 mile warm-up run, I arrived at the track at about 8am.

According to the Hanson plan, I can run any combination of miles from one to three per repeat. I thought I would get the heavy lifting out of the way and run a three mile repeat at the beginning. Then the plan was to do a two mile repeat. After completing the three miler, and a recovery walk, I started my two mile repeat. At the end of the first mile of the two miler, I was gassed. I decided it would do more damage to try and force the second mile as my form was getting shaky and legs were straining, so I cut my 2 mile repeat to one mile. Then I did a recovery walk to get my legs and lungs to recover.

I crossed over the bridge next to the track on Argyle and did my last mile on the North Branch River Trail. After I was done, I got this photo from a familiar spot. Anyone recognize it?

At least I'm smiling at the end of my repeats

It's the turnaround spot for the Fleet Feet Pint Night run:

Same location a few weeks ago...

Anyway, here are my splits:

1.75 mile warm-up

3 miles at 6:43, .25 mile recovery

1 mile at 6:58, .25 mile recovery

1 mile at 6:57

1.75 mile cool-down

Analysis: I started too fast, running the three mile repeat about 20 seconds too fast, and paid the price during my last two miles. These runs should be done either at a steady, even pace or with the last interval faster than the first. So, I really need to dial it in and focus on starting slower and finishing faster. If I do this, I will get more benefit from my track workouts, as I will be fresher near the end and have better form. As much as I want my repeat pace to be slower, I have a problem of reigning the speed in early. Maybe I need a coach to yell at me to slow down, especially early on? Anyone want to yell at me at the track?

Next Week: I am going to skip my track workout next Thursday morning and run a time trial at the Oktoberfest 5k in the evening so I can figure out my marathon pace using the McMillan calculator.