It was a busy week but week 10 of Chicago Marathon training is complete! So busy, I’ve put off my blog post until now, haha. It was a short work week and so I decided to go to Seattle on Wednesday so the kiddos could spend time with their cousins. I still got my workouts in. It was a fun week with speed work, which I’m not used to but liking. Here’s what I did from Coach Dawn‘s plan:
Monday – Rest day.
Tuesday – Minute on/off workout. This was my first time doing an on/off workout and I thought it was tough. By the end I was spent. I thought it was a great challenge.
10 min warm up with a couple strides towards end
10-12 x 1 minute fast, 1 min moderate. On minutes to be around 7:15-7:30ish, and off minutes around 8:15-8:30.
Wednesday – 5-7 miles at recovery pace (9:48-10:33). I ran 6 miles, avg pace 10:09.I managed to scrape my knee on this run. I wasn’t paying attention and tripped over the median.Thursday – Tempo Intervals. This was a tough but manageable workout.
2 miles comfortable pace with 3 strides,
then 2 x 1.5 miles tempo-
First set 7:51-8:06
Second set 10-15 seconds faster
2 minute recovery in between. 2 min rest after 2nd set, then 2 x 30 seconds fast with 1 min recovery in between.
2 miles cool down.
My first set 1 mile avg 7:57 and .5 mile was 8:02. Second set was 1 mile 7:51 avg and 7:52 for .5 mile.
Friday – 3-5 miles recovery pace. I ran 4.01 miles, avg pace 10:12.Saturday – 11 miles Easy (8:45-10:04), then 3 miles at Marathon Pace (8:21-8:46). This was a nice run and last 3 miles were 8:40, 8:28, and 8:24.I also ran some of it with my sister. Always nice to run with her!Sunday – Rest day.
Total miles = 36.72 miles. I think marathon training is going well. I’m really liking the speed work. I didn’t do any speed work for my first marathon so I’m excited for Chicago. I’m also excited to run the Oregon Fall Half marathon in about 3.5 weeks.
Onto the other week’s highlights:
We went to a concert in the park, featuring Reggae music on Thursday. It was nice to relax and listen to the music. The kiddos also had fun playing in the playground nearby.
On Friday, we walked through Finn Hill park.
The kiddos had fun racing on the tennis courts.On Saturday, my 8 yr old fell of the bed and somehow fractured his left arm. It may have been aggravated from a previous bike accident the week before. Poor guy.It was such a busy week. I think this is the latest I’ve posted my weekly recap blog post. Better late then never right? How’d your week go? I’m linking up with HoHo Runs and MissSippiPiddlin for the Weekly Wrap.