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Chicago Marathon Training – Week 13

It is hard to believe that it is only 35 days to race day, only 5 weeks. The big news this week was that the temperatures are finally moderated some. Even though the afternoons were in the upper 80s to low 90s, I was able to run outside two days. I was quickly becoming bored with the treadmill routine.

Friday’s workout was a 5 mile recovery run that I ran in the neighborhood. Over the past few weeks they have re-surfaced the roads in the subdivision. The new black top added to the the heat. But again, I was glad to be back on the road.

Saturday morning I was out the door by 4:30. Ran three mile warm up and then reset my watch for 14 miles at a 9:30 pace. I averaged 9:19 instead. Also, my average heart rate was 140 for that part of the run, which I felt was very good.

Here are the splits for the last 14 miles…

Splits
Mile Pace (min/mile) Speed (mph) Heart
Rate		 Elev
Gain
actual +/- avg actual +/- avg
1 9' 26 +0' 07 6.3 -0.1 134 +23 ft
2 9' 26 +0' 07 6.3 -0.1 134 -56 ft
3 9' 08 -0' 11 6.6 +0.1 138 -33 ft
4 9' 28 +0' 09 6.3 -0.1 140 +36 ft
5 9' 06 -0' 13 6.6 +0.1 140 +7 ft
6 9' 07 -0' 12 6.6 +0.1 138 -43 ft
7 9' 26 +0' 07 6.3 -0.1 141 +46 ft
8 8' 54 -0' 25 6.7 +0.3 140 -69 ft
9 9' 17 -0' 02 6.5 +0.0 141 +13 ft
10 9' 37 +0' 18 6.2 -0.2 141 +43 ft
11 9' 12 -0' 07 6.5 +0.1 140 -43 ft
12 9' 29 +0' 10 6.3 -0.1 142 -16 ft
13 9' 32 +0' 13 6.3 -0.2 145 +39 ft
14 9' 13 -0' 06 6.5 +0.1 149 +30 ft
Versus average of 9' 19 min/mi

Posted from bimactive.com

Training for the week
Sun: XT/Bike 11 miles
Mon: 8 miles – 1:16:32, 9:34 pace
Tues: Ran 9 miles – 1:20:38 – 8:57 pace/5 x 1000m @ 7:30 pace
Wed: Rest/swam @ Y
Thur: 12 miles – 1:59:05, pace 9:54
Fri: 5 miles – 47:18 – 9:27 pace
Sat: 17 miles – 2:41:45, pace 9:30

Total for the week: 51 miles

This entry was posted on Sunday, September 2nd, 2007 at 4:20 pm and is filed under Daily Run. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

3 Responses to “Chicago Marathon Training – Week 13”

  1. Joe Says:
    September 2nd, 2007 at 7:25 pm

    Man, you are doing well, David. You will be well prepared. And the time is really ticking off rapidly now.

    Hey, I ran for a while yesterday with a lady who is also training for Chicago. She ran last year and thought it was pretty awesome. She’s a middle-aged white lady with blonde hair…I’m sure you’ll recognize her in that tiny field :-)

    So glad you’re off the dreadmill for a few days.

  2. Dusty Says:
    September 3rd, 2007 at 9:10 am

    Nice job – you are going to do great. Crazy how races creap up on you – you will be ready for it! Glad your temps are a bit more manageable!

  3. Michele Says:
    September 3rd, 2007 at 10:12 am

    Awesome run. You are going to do great at Chicago!

    I am so happy the temps have dropped too bad the humidity had to return too.

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