Chicago Marathon Training Recap Week #4

*Week #4, September 14-20

Monday: OFF

Tuesday: 8 miles
The plan was 2 miles easy, 2 x 1 mile tempo pace with 1 minute walk in between, 2 miles easy, 1 mile tempo, and 1 mile easy.

I switch my Tuesday and Wednesday runs because I had dinner plans on Wednesday and knew I would not have enough time to run 8 miles.

Total 8.10 @11:00 average pace.  Splits are:
Mile 1-10:56
Mile 2-10:51
Mile 3-9:49
Mile 4-10:32
Mile 5-11:43
Mile 6-10:55
Mile 7-11:23
Mile 8-11:59

Wednesday: 4 miles
The plan was to run them all easy.

It was a half day at school and I spent the afternoon in meetings.  I was very tired and really the last thing I wanted to do was run.  I emailed my coach asking if I could skip my run.  She texted back telling me to run the 4 measly miles.  And I did.  It was very sunny so I felt really hot throughout my run.  Not my best run but got it done.  Total 4.02 @11:44 pace.  Splits are:
Mile 1-11:35
Mile 2-11:10
Mile 3-12:03
Mile 4-12:10

I know I run slow but did not realize I was running that slow.

I wore my pretty bracelets from MudLOVE.

Thursday: 4 miles
The plan was to run at an easy pace.

The run with Fleet Feet got cancelled because of the weather.  It rained in the evening along with lightning. And it is better to be safe than sorry.  I still ran 4 miles.  Felt much better on this run.  It was a little humid but still felt comfortable.  Total 4.02 @10:38 average pace.  Splits are:
Mile 1-10:54
Mile 2-10:36
Mile 3-10:57
Mile 4-10:04

After the run I relaxed in some compression boots courtesy of the Chicago Recovery Room.  Simply amazing!  I was in them for about 20 minutes and could have stayed longer.  Oh, and I am sure if I would have had more time, I would have taken a nap.  What are recovery boots?  “The NormaTec compression boots provide a dynamic,  patented,  pulsing action that effectively mimics the muscle pump of the legs, hips and arms.  It greatly enhances the movement of fluid and metabolites out of the limbs after an intense workout to help you recover quicker.”  Source: http://www.chicagorecoveryroom.com/

Friday: OFF
I did not run but I did get a well deserved massage.

Saturday: 20 miles
The plan was for this run to have negative splits.

It had rained really hard on Friday evening.  I told my coach that I wouldn’t run if the weather was the same on Saturday morning.  Luckily it wasn’t.  It did get chilly and windy at the start but the weather improved later on during the run.

Total 20 miles @11:33 average pace.  I ran this as a run/walk (5/1) run which I liked very much.  I was sore before mile 9 so I took two Tylenols at mile 10.  They kicked in almost towards the end of my run.  Splits are:
Mile 1-11:15
Mile 2-11:21
Mile 3-11:15
Mile 4-11:42
Mile 5-11:50
Mile 6-11:33
Mile 7-11:40
Mile 8-11:50
Mile 9-11:42
Mile 10-12:00
Mile 11-11:36
Mile 12-11:16
Mile 13-11:25
Mile 14-11:02
Mile 15-11:58
Mile 16-11:48
Mile 17-11:43
Mile 18-11:23
Mile 19-12:19
Mile 20-10:41

I lost my phone between 18.53 miles and the finish line.  I know the mileage because I sent a text to my coach and a friend letting them know of my status.  Two minutes later I realized I did not have it anymore. Someone did find it (I tracked it via Find iPhone), and that person was already at the finish line.  Well, once I finish the run, I tracked it again and saw that said person with phone was moving along Lake Shore Drive and heading downtown.  Well, to make a long story short, I ended up getting a new phone and the person that found it sent me a text TODAY letting me know that he/she had found my phone.  I have mixed feelings about it.  I mean, that person could have sent me a text yesterday right?

Here are some pictures of the long run with Chicago Endurance Sports.  I am in the right picture in the purple jacket with the rainbow colored compression socks.

Photo credit: Mike Norman from Chicago Endurance Sports.

Sunday: Yoga and 4 recovery miles
No yoga but I did run 4 miles.  I almost did not do it.  I set out at 7pm.  It wasn’t dark yet but I knew it would get dark pretty soon.  I was feeling pretty good until I had one mile left.  I had a green light to cross the street but the car on the left of me was planning to do a right turn, did not see me, and then almost hit me. He realized what he did and apologized.  Well, as I was running, another car coming from the west was planning to make a left turn also did not see me and almost hit me again.  Ugh!  I was so angry and just ran as fast as my legs could take me.  Then to top it off, as I was getting closer to cross a street, I saw a car on my left coming closer to make a right turn.  The driver did not stop at the stop sign.  I did stop.  I need to make sure to get out earlier or wear more Christmas lights so drivers can see me.

Total 4.01 @10:47 average pace.  Today’s pace was 9 seconds slower than Thursday’s.  Yes, I am happy about it considering that I ran 20 miles yesterday.  Splits are:
Mile 1-11:15
Mile 2-10:44
Mile 3-10:53
Mile 4-10:14

*Runs on treadmill are done on 1% incline.

Thoughts:

• I seriously doubted myself during my long run on Saturday.  When I was done with my run, I told myself that there was no way I could run 6.2 more miles.  I will be running my 7th marathon so I know that I will finish.  However, it is so interesting how the mind can really mess you up to the point of having serious doubts.
• Finally taper time!  Seriously, the best 3 weeks before a marathon.
• I have been running with a CamelBak (which I love) during my long runs.  I’ve been having neck/shoulder pain during my runs but do not know if it is because of said item or because I have poor running form/tension.  So I am not sure whether to run with it or not during the marathon.