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'.

Boston Marathon Track Workout #4 - Faster

On Tuesday, I ran six miles at marathon pace (6:52) or better. A week ago, I only ran five at marathon pace. I consider these "tempo" runs to be the hardest workouts of the week. So with only 48 hours to recover from my tempo run, I headed over to the track this morning for my fourth speed workout.

Is this the last bit of snow for this winter?

Track was crowed, three whole people...

and a dog!

In the middle of my intervals

Graffiti Wall near the Track

As mentioned in previous entries, in the Hansons Brooks marathon training plan the speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile (i.e 1600m). Instead of running the minimum number of intervals as I had done in the past few weeks, I decided to change things up a bit. Here are my results:

Last Week:

1.75 mile warm-up

1600m @ 6:18/mile pace (400m recovery)

1600m @ 6:17/mile pace (400m recovery)

1600m @ 6:07/mile pace

1.75 mile cool-down

Average Pace: 6:14/mile

Today:

2 mile warm-up

1200m @ 6:09/mile pace (400m recovery)

1600m @ 6:01/mile pace (400m recovery)

1600m @ 5:59/mile pace (400m recovery)

400m @ 5:49/mile pace 

1.75 mile cool-down

Average Pace: 6:02/mile  

Ducks in the morning

Waterfall

My version of "Seen on a Run" 

Ducks on the move!

North Branch sunrise

Rockwell "L" Stop

Analysis: For the last few weeks I was stuck on an average pace of 6:14/mile at the track, and today my average plummeted to 6:02/mile. I simply added an extra, short interval at the end of my workout and more importantly, I cut back the first interval from one mile to .75 miles and presto! I am magically faster. I have always struggled with my first interval at the track, as it takes a while for me to hit my stride. So, I theorized, why not make the first interval a little shorter? I guess it worked. A few thoughts:

1. The McMillan Running Calculator, says the 10k pace is for a 2:59:59 marathon is 6:10/mile. So my 6:02/mile pace this morning would indicate I have arrived. Realistically, I am not 6:02/mile 10k runner, but I would say I am on my way!
2. The weather was not very cold nor windy today. Track was 99% clear of snow and ice, so the conditions were more favorable than last week.
3. I ran 50 miles last week and am on pace for 60 miles this week, so I am adding distance along with this speed. This may have helped me hold the faster pace.

These signs have sprung up around town
 and make crossing the street on my runs a lot easier, as
some cars actually stop now!

One More Thing: .Could not find my heart rate monitor strap to measure my effort at the track. Still looking...

Boston Marathon Track Workout #3 - Getting Faster?

On Tuesday, I ran five of ten miles at marathon pace (6:52) or better, which I consider a kinda big deal, since perhaps the key of marathon training is to get used to running lots of marathon pace miles. So, two days later, how would I fare with my track workout?

Tuesday, I ran 5 marathon pace miles

Well, for starters, what should have been my fourth track workout, was only #3. I skipped my track workout last week, but I was in Florida, taking a short break from running. While there, I did manage to lift weights and swim laps to maintain my fitness. Anyway, this morning, I got a late start, so I had to run quickly to the track and not mess around once I got there.

The Hansons Brooks marathon training plan, speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile. Again, as in workout #2 two weeks ago, I chose to run the minimum number of intervals (which is three). Here are my results:

At the track two weeks ago...

Two Weeks Ago:

2 mile warm-up

1600m @ 6:22/mile pace (400m recovery)

1600m @ 6:12/mile pace (400m recovery)

1600m @ 6:08/mile pace

2 mile cool-down

Average Pace: 6:14/mile

Today:

1.75 mile warm-up

1600m @ 6:18/mile pace (400m recovery)

1600m @ 6:17/mile pace (400m recovery)

1600m @ 6:07/mile pace

1.75 mile cool-down

Average Pace: 6:14/mile

Analysis: I am always amazed at how similar my interval times are week to week. Average pace for both workouts was exactly 6:14/mile. Solely based on my times, it may appear that I'm not making progress. However, if I look at the big picture:

1. I'm logging more weekly miles this week vs. two weeks ago
2. I ran more marathon pace miles this week, than I did two weeks ago
3. It may have been slightly colder/windier today. The track also had a little ice/snow.

So even though I am still running the same 6:14/mile in my speed workouts, I am doing so on more tired legs in less speed-favorable conditions.

One More Thing: I looked up on the McMillan Running Calculator, what the 10k pace is for a 2:59:59 marathon and it's 6:10/mile. So, I just need to drop four seconds/mile to be on target! I have five more weeks to get there, because at that time speed training switches over to strength training.