Chicago Marathon 2013 Training: A Recap in Pictures

It seems like a lifetime ago (instead of just nine weeks) that I was wondering whether I would get out of injury jail safely or not. Well, here I am nine weeks later, practically injury-free and about to run my third Chicago Marathon. Since my previous post summarized my training in numbers, I thought I would take attempt to recap my journey in pictures.

Week #1
It all started the week of August 11th with seven short runs, followed by a 10 miler by the lake:

Made it to the lake and back in mid August for my first "long" run!

Week #2
Another handful of runs this week, each a little bit longer than the previous week, including this awesome run:

Fleet Feet Pint Night Run #2

Week #3
I got in my first track workout of the marathon cycle. I actually only did my traditional half marathon interval workout that day, but baby steps were in order.

At the newly renovated NPU track for my first track workout

Week #4
September got off to a rough start with a miserable, humid run by the lake. To top things off my Garmin also deleted the run data after I was finished.

Wurst Run Ever

Week #5
I ran my first 16 miler solo this week. However, as I was running it, I bumped into another runner who was doing his 16 miler as well.

Me and Declan

Week #6
Besides getting my profile in the Chicago Tribune's marathon section this week, I ran a refreshing 18.5 miles in two separate runs on a rainy Sunday.

Best run(s) ever!

I also got to run in my only "tune-up" race of this cycle: The Oktoberfest 5k. Afterwards I got to and hang out with the Wurst Running Club Ever.

Oktoberfest 5k (src)

Week #7
My second and final 16 miler took place this week and this time I ran the entire distance with Declan. We knocked out the run in a little over 2 hours. 'Twas a great day for run by the lake.

Second 16 Mile Run 

Week #8
My mileage started to drop this week for my taper, but my speed increased. I ran an 11 miler at just over 7:00/mile on a beautiful Sunday morning.

Another perfect day for a run in paradise

Taper Week:
The final week before the marathon began with an eight miler at an easy pace with Declan and Annabelle. As cool kids do, we color coordinated our outfits:

Lookin' good in blue!

Summary:
So, there you have it, a depiction of my marathon journey. Speaking of journeys, I think I heard a wise man once say that "it's not the destination, but the journey." Allow me to spin it my way Mr. Wise Man: "The marathon finish line is one awesome destination, but the journey getting there ain't too bad either." Don't stop believin'.

Chicago Marathon Training: Week #8

Fast Start

On Sunday, my final Chicago Marathon training week (#8) got off to a fast start. I was still recovering from my final long run last weekend, so the plan was to run 11 miles and then add three miles of recovery later in the afternoon.  It was nice and cool at 7:30 am when I hit the road down to the Lakefront Trail. After a one mile warm-up, I decided to see if I could hold a sub-marathon pace for the entire run. 

 

Runnin' by the lake

I ran about a 7:00/mile average pace for the next 10 miles, which felt fantastic and was not a struggle at all. If the weather was a tad cooler that day, I might have opened up the speed a little more.  However, it shows a little discipline that I didn't get overly aggressive on this long run, which kinda goes against my nature. This slow start long run shows me that that is how I run best: negative splits. I would like my marathon split regression line to have the same general slope as the one that went through this run:

Regression line sloping from left to right = good!

Total Miles: 11 @ 7:07/mile.
3 Mile recovery later in the day.

Track Work Thursday:
I was really cautious going into this track session. I had been running fast all week, so I felt that doing the Hanson prescribed six miles at 10 seconds below marathon pace was too much and might be tempting "injury fate". So I decided to just do four, but do my warm-ups and cool-downs a little faster.

At the track between my intervals

My splits:

1.75 mile warm-up
2 miles at 6:28, .25 mile recovery
1 miles at 6:18, .25 mile recovery
1 mile at 6:15
1.75 mile cool-down

Okay, these splits were substantially below my marathon pace. I guess I can't help but run too fast when I hop on the track. That's just how I train: Too fast. I am just thankful that I had the forethought to step away after four miles and not to push myself too too hard.

Summary

I matched my second highest training mileage of this cycle and my taper finally starts. I am running faster than I ever thought I would after just eight weeks. Next week, I am just going to run slowly and put in around 25 miles. If the weather is cool next Sunday, I should at least be able to get a course PR sub 3:10 marathon.

Stay tuned for my next post when I summarize my training and make a final marathon pace prediction!

Week #8 Total: 53 miles
Average Pace: 7:20
Other Training: 4 strength workouts and 2 yoga sessions

Eight weeks down, one to go!