2016 Chicago Marathon Training Week 4

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Chicago Marathon training is here!  I am excited (and nervous) to be training using the Hansons Marathon Method.  In a nutshell, this training is based on the concept of cumulative fatigue. You train your body to run often so that you are frequently running on tired legs.  The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles. These plans are 18 weeks and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day. 

Week #4, June 27-July 3

Monday:

• PLAN – 6 miles easy, 10:15-11:30 pace
• ACTUAL – 6 miles @10:46 average pace

I did this run on the treadmill.  I alternated a different song with paces of 11:07, 10:43, and 10:21 while also watching the last season of “Gilmore Girls”.  I’ve already watch all episodes but want to get ready for the upcoming “Gilmore Girls: A Year in the Life,” which is set to be released by the end of the year.

Tuesday:

• PLAN – 6×800, 8:33-8:55 pace
• ACTUAL – TRX and 6×800, total 6.5 miles @10:38 average pace

W/up and c/d @12:00.  Recovery @12:30.  Each interval was done at a different pace-8:57, 8:49, 8:42, 8:34, 8:42, 8:49.  I was pleased I was able to do one 800m at 8:34 pace.  Remember when two weeks ago I struggled to run one 400m @8:34 pace?

Wednesday:

• PLAN – OFF
• ACTUAL – OFF

Thursday:

• PLAN – 6 tempo miles, 9:44 pace
• ACTUAL – 8 miles @10:16 average pace

W/up and c/d @12:00.  I tried a new pair of headphones (Yurbuds Inspire 200 for Women<<not impressed with them on my first run but will try them again) and alternated a different song with paces of 9:50, 9:41, 9:31.  Again, went better than I expected.  I was soaking wet at the end of my run.  <<GROSS.

Friday: 

• PLAN – 6 easy miles, 10:15-11:30 pace
• ACTUAL – 6.02 miles @10:51 average pace

My first run in July!  I cannot believe half of the year is over.  A nice cool day for a run!  My goal was to run each mile under 11:00 and I did it except for mile 5.  Still pleased with myself.

Saturday:

• PLAN – 8 easy miles, 10:15-11:30
• ACTUAL – 9.02 @10:25 average pace

Again, woke up TIRED and just wanted to stay home.  But instead of dwelling about it, I just sucked it up.  I noticed the weather was in the 60s so that made me happy.  One of the blue pacers paced the 11:00 group so there were two of us pacing the 10:30 group.  I was at the front and was so proud of myself for staying on pace.  We try to be within 10:35-10:25 and most of the miles were in that range.  I got positive feedback from my group and that made me happy.  I ran the last mile with other runner (blue group ran 8 and red group ran 9)  and I did walk a little bit but overall still pleased with it because we finished in 10:28.

Sunday:

• PLAN – 8 easy miles, 10:15-11:30
• ACTUAL – 8.02 @13:10 average pace

For this run I went to Waterfall Glen to run with Chi City Running Club.  Some were running 12 or 18 but I had 8.  No problem right?  I had foam rolled last night so my legs felt good (lately my quads have been very sore but foam rolling has helped so much).  Well, I began running what I thought was a comfortable pace.  The girl I was running with was planning to run 18 miles (each loop is 9 miles) and was trying to convince me to run one loop with her.  No thanks.  Well, a bit later I told her I was tired and started to walk.  Imagine my surprise when I realized I had only run half a mile and my pace was 11:30.  For sure I thought I was running faster than that.  I then decided to run at whatever pace I wanted and to take it easy.  And that is exactly what I did!  It was gorgeous!  My favorite part was the smell.  I took deep breaths smelling the combination of the dirt, grass, and trees.  It is kind of weird to describe it but it was a wonderful smell.

Week 4 went very well.  I did not skip any of my workouts.  My tempo run went well and I am very pleased with my run on Saturday.  In week 5 I have 5×1 km and again 6 tempo miles.

Total mileage for the week: 43.56 miles

Total mileage for this training cycle: 134.80 miles

Total mileage for the year: 617.86 miles

Here’s how training has gone so far:

• Week 1
• Week 2
• Week 3

Tomorrow I am running the Elmhurst 4 on the 4th race.  I am supposed to run 6 miles tomorrow so I will either do a warm up before the race or run when I am done.