Chicago Marathon Training Week 9 Review

Step Down Week

5 Runs
45 Miles
13.75 Mile Long Run

I had a step down week on my initial schedule and even though some lower-than-planned weeks previously probably would have allowed me to comfortably increase millage at this point, I decided to keep to the plan as it's been keeping me happily uninjured thus far.

Wednesday I had a cruise interval workout planned, but a meeting at work required me to get in early so I switched things up and did a tempo from home to save myself the drive and rest time between intervals.  I managed 5 miles tending towards the faster side of my interval zone and better yet, they were progressively faster as the workout went on (6:17, 6:19, 6:13, 6:10, 6:08).  So despite working pretty hard for that last mile, I was pretty happy with the workout all things considered (in particular the constant battle with heat and humidity here in South Florida...)

Friday I put in a solid MP 8 mile run, the slowest mile being a 6:50 which included the uphill on the Rickenbacker right before the turn around.  Several of the miles were closer to 6:30 (goal was 6:44) so again, pretty happy with the workout and how I was feeling during and after despite feeling like I was working for it on the last 2 miles.

I followed up Friday's run with a "short" long run on Saturday.  Late Friday I was asked and agreed to lead the Running Company's long group run in the absence of the normal leaders.  Normally this means significantly slower than normal pace but I got lucky and the only one to show up was a guy visiting from North Florida who's run Boston before and was probably in better shape than I am, so I got to enjoy running with a partner at the pace I wanted to run.  We went through about 13.7 miles at a comfortable conversation pace of 7:43 while battling 88 degree temperatures and drowning humidity.  It was definitely enjoyable running with a more evenly paired partner and certainly much easier to keep going when you're starting to get tired (I had neglected proper rest and food, opting for a Friday Happy Hour figuring on a super easy run so I was starting to feel things at mile 10.)

Over all a solid week, the legs are feeling strong and ready for another step up in millage climaxing with a 19 miler next weekend.