Training for the Chicago Marathon and the boys’ half marathon is going along very well. I’ve had to get a bit creative meshing the two – particularly since I was also balancing vacation this week. So far, so good.
Week ending 8.3.14 (week 9):
Monday is my rest day.
Tuesday I did my arm weights and intervals. 2 mile warm up; 4 x .75 mile @ 6:58 pace; .25 recoveries; cool down with 4 strides. 60 minutes / 7.5 miles / 8:06 overall average pace. It was a great way to start out my 41st birthday!
Wednesday 64 minutes / 7.12 miles // 9:02 pace.
Thursday I did arm weights and more intervals. This time I did my 2 mile warm up, then 3 x 1 mile at 6:58 pace. I couldn’t quite hold pace (7:07, 7:05, 7:01). I then did my cool down + striders. 65 minutes / 7.9 miles / 8:15 overall average pace.
Friday I ran just over an hour easy. 64 minutes / 7.5 miles / 8:53 pace.
Saturday I had 3 hours on tap. It was also the last long run for the boys. I got up early and ran an hour, then met them to run 13. It was warm and we hit a very hilly route. My son’s foot was hurting after a full week at soccer camp (those cleats kill his feet), so we shut down their run after 11 miles. I went out to finish just over 2 more to top 20 miles. 2 hours 56 minutes / 20 miles / 8:51 pace.
Sunday was a rest day as we were up for an early flight to Portland, Maine to visit family.
Total: 7 hours, 13 minutes / 50 miles
Week ending 8.10.14 (week 10):
Monday is my rest day, but we did plenty of running around on the rocky beach in Maine.
Tuesday we hit the Cape Elizabeth High School for our track workout. Unfortunately we got going a bit too late and had to meet family in the afternoon, so I had to cut it short. I was scheduled for 70 minutes with 12 x 400 meter intervals. Instead I did my warm up, then 7 x 400m intervals and called it a day. 34 minutes / 4.2 miles / 8:11 overall average pace. I can’t say I minded as it was HOT up on that track!
Wednesday my son and I ran from our hotel down to the back bay. We ran 5 miles together, then I tacked on a bit extra to hit an hour. 60 minutes / 6.6 / 9:07 pace.
Thursday I was scheduled for intervals again (6 x .5 miles) but my son had a goal race pace run on tap. We did a warm up, then planned to do 3 miles, starting at an 8:00 pace and gradually moving up to 7:40. Actual was 8:00; 7:38; 7:32. Nice. I then did a cool down then 2 x .5 miles @ 6:58 pace; cool down. Not too bad of a compromise and I was proud of my son for nailing the workout handily despite the heat and sun. 68 minutes / 8.3 miles / 8:20 overall average pace.
Friday I ran an hour easy on my own. 60 minutes / 6.8 miles / 8:49 pace.
Saturday I didn’t get out to run until almost noon. Our flight was delayed and we didn’t get home and into bed until around 2:00 am. So it was 83 degrees and full sun when I hit the road. I was scheduled for 45 minutes easy and ran the first 2.5 miles with my son. I then took off down the trail where there was some nice shade. I was feeling decent, so I decided to make up the 35 minutes I missed on Tuesday. While I am not always an advocate for making up missed miles, I know from experience I can easily do a mid-long run and long run back-to-back without any issues, so I went for it. I was interesting too because I ran in the heat every day in Maine too and definitely am feeling more acclimated (finally!) to warmer runs. 80 minutes /9.1 miles / 8:54 pace.
Sunday I had 3 hours and 20 minutes on tap. I did the first 7 with my husband, son and one of the boys I am coaching for the half. Then I took off for the rest of the run, which turned into a complete sufferfest. It was 60 degrees and 88% humidity at the start, 80 degrees and 65% humidity at the finish. I was chafing like crazy, my feet hurt, and I honestly wanted to quit. At 20.5 miles, I walked into the house and begged someone to run the last 16 minutes and 37 seconds with me. Lucky for me, my youngest son piped up right away and said “sure!” I can’t tell you how thankful I was that he did. He helped pull me through 2 more miles. 3 hours 21 minutes 28 seconds (hey, every second counted on this one) / 22.5 miles / 8:58 pace.
Total: 8 hours, 25 minutes / 57.4 miles
Next week is a cut-back week and the Madison Mini Half Marathon with the boys! Wish us luck!