Week 9 of Chicago Marathon training is done! It seems to be going well and I am happy with the variety of workouts I’m getting. I did some cruise intervals and a progression run last week. I’ve never done these type of runs before so I am loving it! It really is nice to have a run coach to plan my workouts for me. 🙂 Here’s what I did from Coach Dawn‘s plan:
Monday – 10 minute warm up with a couple strides, 4 x 0.5 mile cruise interval(7:38-7:52) with 2 minute recovery in between each. 10 minute cool down. My interval averages were 7:44, 7:39, 7:36, 7:39 so I was happy. Felt pretty good! Tuesday – Recovery run, 30-40 min easy. Ran 3.65 miles and caught this Pokemon along the way. 🙂Wednesday – 35 min easy run with a few strides. I ended up running 4.03 early morning miles.Thursday – Progression run. 15 minutes at comfortable pace with a couple strides
10 minutes at Marathon pace (8:35-58) – Ran 8:48 and 8:37 avg.
5 minutes at Steady State pace (8:09-8:32)-Ran 8:13 avg., then 2.5 minutes recovery pace,
5 minutes Tempo pace (7:51-8:06) -Ran 7:55 avg., 2.5 minutes recovery,
2 minutes about 10-15 seconds faster than Tempo pace. Ran 7:42 avg.
15 minute cool down, or until you reach an hour total for run. I thought this workout was fun and felt great getting those paces.
Saturday – 13-14 miles comfortable pace. I ran a nice 14.08 miles at 9:02 avg. pace.Sunday – 30 min recovery run, slower than 9:40 pace. Ran 3.04 miles at avg. 9:54.Total miles = 35.99 miles. I ran some great miles this week. I’ve been worried about my heart rate being too high on some of my workouts before, but this week it was lower which was great! Hopefully it stays that way, haha. Coach is adjusting my paces, so I’m a bit excited to see what’s in store for me next.
On to the highlights of the week:
Kiddos did some biking.
We went to Shute Park where the kiddos enjoyed making swords, bear hunting, and playing on the playground.
On Saturday, they did the free Home Depot kids workshop. They made some cool skateboard pencil boxes. Love these free workshops!
Sunday, was hubby’s birthday. Donut cake anyone? 😛