Chicago Marathon Training: Week Four

(Kinda) True in Training & Life

(Kinda) True in Training & Life

I forgot to post about week three of training – oh well, it was uneventful! This past week however was really solid. I managed two mid-week pre-work runs, a very early long run, and a couple of strength sessions. I also got to go to spin on Monday which was fun! The only part of marathon training that I don’t like (OK, there are more than a few parts I don’t like) is having to miss out on other activities I like, like spin. I’m usually too tired, or don’t want to risk hurting myself, to get to spin but this week was the perfect time to fit it in.

Monday, July 14 – 45:00 Spin Class + Abs

Since I skipped my long run on Sunday I was able to go to spin. It was a really tough class because we rode stage 10 of the Tour de France which is a crazy-hilly section with nearly no flats. It was fun! We rode the section while watching the Tour on TV too which is probably the closest I’ll ever get to riding the Tour, ha!

Plan: Spin
Actual: 40 min of spin, 11(ish) miles on the bike

Shoes: Adidas Energy Boost
Conditions: Indoors

Tuesday, July 15- 4 miles, easy

It was extremely humid out this morning. I nearly opted for the treadmill but was happy I got up and out early to get my run in.

Plan: 4 miles, easy (10:00/mile)
Actual: 4.01 miles in 35:47 at 8:55/mile
Splits: 9:39, 8:36, 8:47, 8:38

Shoes: Nike LunarGlide 6
Conditions: 78 degrees, 98% humidity

Wednesday, July 16- 5 miles, hill repeats

I was finally able to run at lunch again today because the weather was so nice so I took the opportunity to run up 10th Street by work – a 500 ft elevation gain over about a mile. I hadn’t done this in weeks so it was really tough, there were a few walk breaks, but I did it!

Plan: 5 miles, hills
Actual: 5 miles in 45:15 at 9:03/mile pace and 500 ft. elevation gain
Splits: 8:26 (warm up), 10:45 (hill), 9:05 (still hill kind of), 8:12 (downhill), 8:46 (cool down)

Shoes: Nike LunarGlide 6
Conditions: 75 degrees

Thursday, July 174 miles, easy + Strength Training

I got to run at lunch again today because it was absolutely GORGEOUS outside! I felt pretty good but my GPS signal on my watch was wayy off. I went on a very typical 4-mile loop I do at work and my watch said it was only 3.59 miles. So, I’m still logging it as 4 here but my paces are all messed up.

Plan: 4 miles, easy
Actual: 4 miles in 34:xx at 8:40/mile-ish

Shoes: Nike LunarGlide 6
Conditions: 78 degrees, sunny

Oiselle “Dozen” Ab Workout + Ankle strengthening exercises

Friday, July 18- Strength

Oiselle “Dozen” Ab Workout + Ankle strengthening exercises + Arms

Saturday, July 19- 4.57 miles, easy

My watch was seriously struggling on this run and logged it as 3.84 miles. I knew it was longer than that and when I mapped it out it was 4.57 miles. Woof. No idea what the pace ended up being.

Plan: 4 miles easy

Shoes: Nike LunarGlide 6

Sunday, July 20- 14 miles, easy

Like I said in my post yesterday, this was a really solid long run. I managed to keep it very controlled the whole time. I woke up early and ran on a local rail trail and the weather was perfect. I ran sans-music and just enjoyed the run.

Plan: 14 miles, easy

Actual: 14 miles in 2:08 at 9:09/mile (my goal pace!)

Shoes: Nike LunarGlide 6

Weekly Mileage Total: 43 miles (32 running + 11 cycling)

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10 thoughts on “Chicago Marathon Training: Week Four

  1. Glad you had a solid training week. I am going to have to try that ab workout. I am looking for a new ab workout, and need one I will actually do!! Thanks!

  2. I loved reading about how you pace your runs! Especially the 14 miler! I’m currently training for my first ever marathon! I’m in week 8! Hoping to a have a good, solid 13 miles on Sunday!

    • Thanks! Training for your first marathon is SO exciting! At this point you shouldn’t be worrying too much about your pace, especially on long runs. Think of it more as “time on your feet” because you need to get used to being on your feet for 3-5 hours. Good luck with the rest of your training!

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