I am currently sitting in my hotel room in Chicago and now finally getting my training log from the past few weeks up to date. Yeesh. The last few weeks brought a drop in the mileage as I entered into the taper phase for Chicago. I had a few more big workouts thrown in there and the return of summer weather (yay?). Given that the forecasted temps for Chicago were erring on the warmer side, I started to overdress the final two weeks leading up to the race. Not the most enjoyable thing in the world, but I want to make sure I hold onto my summer heat acclimation as much as possible so that race days temps feel relatively comfortable. I got my last pre-race run in this morning and now I’m just going to hang out in my hotel room, watching TV and listening to the new Wolf Parade album until it’s time to go to bed.
week of 9.18-9.24.17
Monday: 6 miles
Tuesday: 8 miles in the a.m., 4 miles in the p.m., both w/ E in the single.
Wednesday: 20 miles with workout. Plan was 3 x 6400 meters at 6:12-6:16 with a float 1600 between each set in 6:30-7:00. Did this on the track solo and set up a bottle of gatorade on a table that was sitting on the infield. Today’s workout was to both practice with pace and with ingesting fluids and GUs. I took two GUs and grabbed the bottle of gatorade a couple of times during the workout. My stomach was a bit off going into this workout, so I was worried about how taking in extra calories during the workout would go, but thankfully I got through it without any major issues. Splits: 24:51 via 6:15, 6:12, 6:13, 6:10, 6:49 float, 24:45 via 6:11, 6:12, 6:12, 6:09, 6:49 float, 24:42 via 6:12, 6:11, 6:11, 6:07. 22.4k in 1:27:55 (6:19/mi avg).
Thursday: 11 miles w/ E in the single over to the track, middle 4 miles solo while E played in the infield.
Friday: 4 miles in the a.m. w/ the hubs, 4 solo miles in the afternoon.
Saturday: 20 miles w/ workout. Plan was to do a 15 mile progression within the long run via 6 miles @ 6:25-6:30, 5 miles @ 6:20-6:25, 4 miles @ 6:15-6:20. Did this on the neighborhood loop by the park where I did my last long workout, so the kids got to play and cheer while I ran and hubs handed me water and electrolytes to drink. I also practiced with my GUs again. I should additionally note that the night before I had my pre-race dinner and before the workout I got up early enough to have my pre-race breakfast. This was a dress rehearsal for my stomach for race day. This went pretty well and I progressed according to the plan, with the exception of the last two miles where I was a little fast (~6:08 and 6:05). Overall I averaged ~6:20 pace for the 15 progression miles and I finished feeling strong.
Sunday: 8 miles in the morning and 4 miles in the evening (with a dew point of 73, yuck!)
89 miles for the week
week of 9.25-10.1.17
Monday: 6 solos miles
Tuesday: 16 miles w/ workout of 4x3200m, 400m jog. Paces were to be 6:12-6:14 for the 1st, current 1/2 marathon effort for the 2nd, current 10 mile effort for the 3rd, and current 15k effort for the 4th. I had to laugh when I was given those instructions because in all honesty I do not think there is much difference in effort for me personally from 15k to half marathon. The reason for giving efforts for three of the four reps, rather than strict paces, was b/c it was fairly humid (dew point 65) and husband-coach wanted to give me room for adjustments if weather felt like it was really impacting effort. I was also given paces for the rest 400s: 1:50-1:55 after the 1st, 2:00-2:15 for the rest. The humidity did feel uncomfortable and the workout ended up feeling like a bit of a grind. I was able to get it all done though. Splits: 12:23 via 6:13, 6:10 (1:55r), 12:05 via 6:05, 6:00 (2:09r), 11:54 via 5:58, 5:55 (2:15r), 11:45 via 5:54, 5:50. 14k in 54:18 (6:14/mi avg).
Wednesday: 11 solo miles in the humidity.
Thursday: 5 miles in the a.m., 4 miles in the afternoon, both w/ E in the single. Got a brief break in humidity today. Woo!
Friday: 14 miles w/ light workout via a progression run. Plan was 6:45, 6:35, 6:25, 6:15-6:25. If I was feeling bad I was to cut it here, but if I felt good I could tack on a 5th mile at 6:15 and a 6th at sub 6:15. I did this on the track b/c I ran at 5:45am and it has been staying dark here until 6:30am. My neighborhood loop has no street lights and I thought the track would be safer than trying to navigate the neighborhood by light of my head lamp. Ended up feeling pretty good, even with being overdressed. Made sure to keep the reigns on and not go nuts on the final mile. Splits (in 1600s): 6:44, 6:34, 6:24, 6:17, 6:12, 6:02.
Saturday: 6 miles on the Bucknell athletic fields while the kids played on the soccer fields. Hubs was out of town and I was not allowed to run w/ the double jogger, so this was how we made it work.
Sunday: 4 miles in the a.m., 4 miles in the p.m.
70 miles for the week
week of 10.2-10.7.17 (minus race day)
Monday: 6 miles.
Tuesday: 10 miles w/ light workout of 6×800 w/ 200 easy jog recovery. Odds were at MP (3:07-3:08), evens could be faster (start at 3:00 and progress). If felt bad, was to keep all at MP and option to only do 5 versus 6. Felt very sluggish on warm up (I did a caffeine taper this week, oof!) and cool down, but felt decent during workout. Was overdressed again, so was pretty sweaty, but it wasn’t totally awful. Splits: 3:04 – too fast through first 400 (64r), 2:57.29 (67r), 3:06.70 (68r), 2:54.07 (64r), 3:06.80 (64r), 2:49.48.
Wednesday: 6 miles.
Thursday: 6 sluggish miles.
Friday: 4 miles.
Saturday: 4 miles in Chicago.
36 miles for Monday-Saturday.