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 #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!

Boston Marathon Training Starts Tomorrow

Tomorrow, I start my 18-week training cycle for the Boston Marathon in April. I took last week off from running and I am now feeling 95% healthy. After running 40 easy miles this week, I feel completely refreshed. I am ready to tackle whatever plan I come up with. As I make last minute adjustments to my training calendar I am left to wonder:

• Is my goal of a sub 3-hour marathon too aggressive? Should I just run Boston to say I ran Boston, enjoy the experience and not risk an injury which will sideline me?
• Which workout on the calendar (if any) could be my undoing (i.e. I push too hard and have to sit out for a few days/weeks)?
• Am I planning on running too many miles each week or not enough?
• Will I really be able to run the three tempo runs in weeks 15, 16 and 17 (my peak mileage weeks) which call for 10 miles a piece at marathon pace (6:52/mile)? 
• Will I really be disciplined enough with my sleep and eating habits to accomplish my goal?

That said, I am super excited to get started. I am hoping for lots of cold and windy workouts which will make me stronger and more battle hardened.

Winter by the Lake (Jan, 2012)

I want the workouts to be just tough enough that I won't fear a 6:52/mile x 26.2 pace and not too tough that I won't be able to recover for the next workout.

 But for a few weeks this winter, I really want it cold, and I want to run against strong winds whipping off of the lake. 

A training wish for a few weeks of this type of weather.

These are the kind of winds which gust in your face and make you fight for every step. Sometimes it's an absolute struggle to run 10 minute miles. Those type of training conditions gave me my half marathon p.r. in May 2010 and my marathon p.r. in March 2011. They will hopefully bring me a new marathon p.r. in April 2013.

Despite all of those lingering training questions, as of tomorrow morning, I will throw my full confidence behind whatever plan I have in place. Then I'll put my winter gear on, lace up my Mizunos, start running, and I don't plan on slowing down until April 15th!