Log for September 2-4 – Training for Bank of America Chicago Marathon on October 9th. Goal for the fall and winter marathon season is to break 3:15 for the first time.
Have not posted a log since my awful track workout last Thursday. Just wanted to step away for a few days and not think about training plans, workouts, etc. Now that the Tupelo 14.2 race is behind me, I’m ready to get back on task toward Chicago.
- 4-Mile Recovery Run – After feeling terrible during the track workout on Thursday night, Paxton and I ran our usual 4-mile loop through Bellevue at an easy pace. I normally do these Friday runs in my Hattoris, but wanted to take extra care not to put more stress on my feet with race coming up on Sunday. We ended up picking up the pace a little for the final 2 miles, to finish with an average of 8:31 per mile. This is a little faster than our normal shakeout runs, but actually felt pretty good. Nice to feel good after an abysmal track workout.
- Rest – Saturday was a travel day as we made our way down to Tupelo for the Race on Sunday. No running or cross training today, and tried to stay off of my feet as much as possible.
- 14.2-Mile Race + 3.6-Mile Warmup & Cooldown – I intend to post a full race report for the Tupelo 14.2-miler in a couple of days, so this will be a brief post. The race started at 5am, so at 3:45am I started what ended up as a 1.6 mile warmup. This included a steady run which started at easy pace and ended at race pace. It also included 6 x 100m stride-outs about 15 minutes before the start of the race. Since this was a Chicago tune-up race, my goal coming in was to finish with an average right around my goal marathon pace (7:26). However, race-day weather cause me to re-evaluate this. It was 81 degrees at 5:00am, with high humidity. I was able to handle the temps fairly well for the first 9 miles, but after that the heat really started to get to me, and I was never able to pick up the pace at the end as intended.
I finished with an overall average of 7:36 which I feel pretty good about considering the conditions. Jeff Galloway says that when temps are between 75 and 80, you should expect a 12% reduction in pace. For a goal pace of 7:26, this would add an additional 53 seconds (8:19). Considering this, I’ll take 7:36 all day long. My finish was good enough for 12th overall (11th overall male), and 2nd in my age group (30 to 39).
After most of our group had finished we did 2 really, really slow shakeout miles. It was hard to get moving again, but my legs felt much better after we finished than when we started.