Week 4 of Chicago Marathon training is in the books. This week was a cut-back / recovery week. It is always hard to log those first recovery weeks when my mileage is already relatively low, but I know that my coach will soon have me cranking pretty hard, so I am reminding myself to take it while I can. I also cut back a bit on work as I could and I know I really needed it mentally.
Monday is my rest day, but I knew I had to get up early to travel for work on Tuesday, so I switched things around a little this week. 31 minutes / 3.5 miles / 8:51 pace / arm weights.
Tuesday was an early and busy work day. Rest.
Wednesday 62 minutes / 7 miles / 8:50 pace.
Thursday I ran super easy on the trail with my son. 30 minutes / 3.15 miles / 9:35 pace.
Friday I was scheduled for an hour with 5 miles @ 7:35-7:40 pace. I made the big mistake of sleeping in and didn’t get out until it was already 80 degrees and full sun. I did my warm up; then began my tempo run. Unfortunately I felt terrible, my HR was through the roof, and I was hot. So I bagged it after 2 miles and ran the rest easy. 45 minutes with 2 miles at tempo (7:39, 7:32) / 5.44 miles / 8:19 average pace.
Saturday was also wicked hot/humid. 45 minutes / 5.1 / 8:49 pace.
Sunday I was scheduled to run 75 minutes, but I bumped it up a bit to run 10 with my son and his friend. It was warm and humid, so we started out nice and easy. Last 3 miles were the fastest miles. I was so proud of them and it was fun to be with them for their first double-digit run! 93 minutes / 10 miles / 9:22 average pace.
Total: 5 hours, 7 minutes / 34.3 miles
Next week I’ll start ramping up the miles again and will begin adding in speed workouts.