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Running Chicago, for me

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Re: Running Chicago, for me

Post  Michael Enright on Sat Sep 10, 2011 8:22 pm

Wow, nice job. Do your training cycles usually feature a run that long?
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Re: Running Chicago, for me

Post  JohnP on Sat Sep 10, 2011 11:55 pm

@Julie wrote:awesome 24 mi run, John! I am eager to see your race report when marathon day is here!
As I am looking forward to yours, julie, though you probably write better ones than I do. I actually may have a different kind of race report tomorrow to tell, if I ever get to sleep.
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Re: Running Chicago, for me

Post  JohnP on Sat Sep 10, 2011 11:59 pm

@Michael Enright wrote:Wow, nice job. Do your training cycles usually feature a run that long?
Michael, since I've gotten serious about trying to get faster and maintaining what I do have, yes, a 24 mile run is included in all my plans. Sometimes, if there is a convenient marathon available, I may run that (easy) instead of the 24 miler. This 24 mile run is somewhat famous on LetRun but their specified pace would have been slower than what I did this in, I can only hope that this sustained pace for 21 plus 3 more at pace are a good sign of the time to come.
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Re: Running Chicago, for me

Post  JohnP on Sun Sep 11, 2011 5:50 pm

@Julie wrote:awesome 24 mi run, John! I am eager to see your race report when marathon day is here!

Thanks Julie. If the weather cooperates, I am really hoping for a break-out run.



So today was a scheduled rest day. Instead, I ran a half marathon this morning. I had signed up for the Chicago half marathon a month ago thinking it was two weeks separated from the half marathon I ran last Monday. When I found it was today, I decided to skip it. Then as I looked through the web site, they really had a good connection with the 9-11 ten year anniversary. Everyone was encouraged to wear red, white and blue, and flags. They had a NYFD fire truck from the scene there. So I decided to run it at a recovery pace. It was amusing getting there as traffic was terrible but I got there 10 minutes late and started in the back. It was quite a difference as usually I try to line up as close to the front as possible. I enjoyed this race and did it about 2 minutes per mile slower than the one last Monday. Total time = 2:09:20 (Garmin time)



SplitAvg PaceAvg HRHR %
110:0410964%
29:5111568%
310:0911568%
49:4711769%
510:1511668%
69:4611769%
79:5011869%
89:4212071%
99:5211970%
109:4612171%
119:4512171%
128:4913378%
Total13.1 miles9:4711970%
2:09:20



My mileage this week will be really high but of fbecause last week's long run was delayed till Monday to be a part of that half marathon. I'll take the rest day tomorrow.
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Re: Running Chicago, for me

Post  Penelope on Thu Sep 15, 2011 4:47 pm

How did you like the Chicago half marathon? I know you ran it not as a hard race, but did you like it, would you do it again? I'd have liked to do that one but I'm not in shape enough to finish a half yet. Maybe next year.

Nice job on the 24 mile run! If that doesn't prepare you for a marathon, nothing does! Best of luck with the race, it looks like you've put in a great training cycle.
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Re: Running Chicago, for me

Post  Liz R on Thu Sep 15, 2011 4:55 pm

Wow! You are a running machine!

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Re: Running Chicago, for me

Post  Chris M on Thu Sep 15, 2011 5:19 pm

MP at mile 24 (!!!). Pretty obvious to me that your endurance is sky high right now. I can't imagine doing a run that long not part of a race AND then being able to hit MP at the end. Wow.
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Re: Running Chicago, for me

Post  JohnP on Sat Sep 17, 2011 1:22 pm

@Penelope wrote:How did you like the Chicago half marathon? I know you ran it not as a hard race, but did you like it, would you do it again? I'd have liked to do that one but I'm not in shape enough to finish a half yet. Maybe next year.

Nice job on the 24 mile run! If that doesn't prepare you for a marathon, nothing does! Best of luck with the race, it looks like you've put in a great training cycle.
Hi Kathy - thanks, and yes, I really liked the CHicago half marathon, I think they do a really good job. The main issue is you need to know how to get there as roads are closed including Lake Shore Drive. If my wife hadn't came along and dropped me off, I wouldn't have made it, though I did leave pretty late. Definitely recommend it though.



@Liz R wrote:Wow! You are a running machine!
A machine, but in need of some oil to keep going!



@Chris M wrote:MP at mile 24 (!!!). Pretty obvious to me that your endurance is sky high right now. I can't imagine doing a run that long not part of a race AND then being able to hit MP at the end. Wow.
Chris, I am somewhat surprised I was able to do that. The long runs haven't been as long this program but that run went really well.



Just catching up a bit:



Monday - rest, needed this



Tuesday - five miles, about 8:40 pace, also did short hill repeats



Wednesday - 12 miles (on a treadmill) including 5 x 1 mile repeats at 7:10 with 3 minute recovery jogs



Thursday - 7.44 miles



Friday - 5.5 miles including 8 x 100 strides



Saturday - 19.21 miles long run. So the plan called for 16 miles with 12 at pace. As I thought about this the past few days, I decided to add a few miles overall since it would be three weeks out, plus add two miles to the pace portion. I figured if I could pull this off, it's a confidence booster in having run more than half a marathon at MP. And if not, well, that's the breaks. Thankfully the weather cooperated, startign about 50 and warming to 60 during the run. My goal in the pace portion was to run 7:55 - 8:00. It went well though that last mile was pretty tough. My HR got pretty high those last 4-5 miles but I think that is normal.



SplitTimeDistanceAvg HRHR %
18:49111769%
29:20112272%
38:58112574%
47:54114082%
57:54114384%
67:56114384%
77:53114485%
87:58114686%
97:55114887%
107:54114887%
117:57115088%
127:47114988%
137:51115088%
147:50115088%
157:56115189%
167:58115289%
178:07115390%
189:25113781%
199:35113579%
201:520.2113781%
Summary2:38:5019.21
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Re: Running Chicago, for me

Post  Jim Lentz on Sat Sep 17, 2011 2:55 pm

Very nice, John.
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Re: Running Chicago, for me

Post  JohnP on Sun Sep 18, 2011 8:02 pm

Thanks Jim, it's still hard to believe I got that done, though my HR was really high, that is causing some concern.

Today was 5 miles recovery for a total of 54 miles this week. I am starting taper now with a basic plan to run the average miles the first week and then cut down the last two weeks more. I definitely need this time as my hips, calves, ankles, really my whole legs, all ache. But it doesn't feel any worse than normal for right before taper so let the healing magic begin!
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Re: Running Chicago, for me

Post  Michael Enright on Sun Sep 18, 2011 8:17 pm

Very nicely done on the MP miles. Yikes, you look ready to go.
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Re: Running Chicago, for me

Post  Julie on Tue Sep 20, 2011 9:22 am

Great job on the long run with MP miles! Let the taper healing begin!
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Re: Running Chicago, for me

Post  mul21 on Tue Sep 20, 2011 11:18 am

That's a helluva run to finish out the hard part of the training cycle John. That should put the confidence level pretty high going into taper and bodes well for a PR chance on race day. Hope everything is healing up nicely and those legs start feeling fresh in a few days.
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Re: Running Chicago, for me

Post  Michele "1L" Keane on Tue Sep 20, 2011 12:52 pm

Looking good, John - now rest up! You'll knock them dead come race day.
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Re: Running Chicago, for me

Post  JohnP on Thu Sep 22, 2011 9:22 am

@Michael Enright wrote:Very nicely done on the MP miles. Yikes, you look ready to go.

Thanks Michael, now it's trying to stay healthy.

@Julie wrote:Great job on the long run with MP miles! Let the taper healing begin!

Definitely agree!

@mul21 wrote:That's a helluva run to finish out the hard part of the training cycle John. That should put the confidence level pretty high going into taper and bodes well for a PR chance on race day. Hope everything is healing up nicely and those legs start feeling fresh in a few days.

Thanks Jim, I think it will take several weeks, not days, but it will happen.

@Michele "1L" Keane wrote:Looking good, John - now rest up! You'll knock them dead come race day.

Thanks Michele, I sincerely hope so.
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Re: Running Chicago, for me

Post  JohnP on Thu Sep 22, 2011 9:28 am

So catching up a bit. I feel I'm in a MASH unit sometimes, so many people are sick, and most of them say it's from their kids starting school and getting stuff from others.



Monday - rest



Tuesday - easy run, 7.06 miles in 1:01:22, avg pace = 8:42



Wednesday - 7 x 1K repeats with 90 second recovery, first 4 repeats at 7:05 pace, next 3 repeats at 6:55 pace. Inexplicably, I only did 2 miles warm up when the schedule called for 3, my mind must have been elsewhere. Total 9.14 miles.



Thursday - 4.84 miles recovery in 45:46, avg pace = 9:27
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Re: Running Chicago, for me

Post  Chris M on Thu Sep 22, 2011 9:47 am

I've got my last big one this weekend and I hope it goes as well as your last long (with tons of MP) did. You sure look ready based on what you've been running.
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Re: Running Chicago, for me

Post  Julie on Thu Sep 22, 2011 9:50 am

Where do you work? I agree cold season is upon us. My first year working in the public schools I was sick at least every 3-4 weeks just from high schoolers coughing and sneezing around me.

Everything continues to look great!
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Re: Running Chicago, for me

Post  JohnP on Fri Sep 23, 2011 12:07 pm

@Chris M wrote:I've got my last big one this weekend and I hope it goes as well as your last long (with tons of MP) did. You sure look ready based on what you've been running.

Chris, good luck, I'm sure it will go well. I also have a final long run with 8 at MP tomorrow. Training has gone well, I'm ready to give it a go.

@Julie wrote:Where do you work? I agree cold season is upon us. My first year working in the public schools I was sick at least every 3-4 weeks just from high schoolers coughing and sneezing around me.

Everything continues to look great!
Julie, I'm just in a normal business environment. I know my awareness is heightened due to taper, it's just bad timing with cooler weather on us and school starting up. Lot of sick people. The funny thing is when my company had sick days, everyone would take them in cases like this. Now that they switched sick days to PTO (paid time off), most people come to work sick so they can keep the PTO days for vacation.



Yesterday was a little less than 5 miles recovery pace.



Today was 5 miles with 6x100 pickups. Tomorrow is a 20 miler with 8 at pace. Then for the last two weeks, I'm sure the plan will lighten up. This week should end up with about my average weekly mileage during the program (55).



SplitTimeDistanceAvg PaceAvg HRHR %
18:5918:5915591%Wacky HR first mile as usual
28:5818:5812674%
38:4618:4612674%
48:0418:0412674%Includes 4x100 pickups
58:3618:3612976%Includes 2x100 pickups
62:500.319:1312976%
Summary46:15:005.318:4313278%
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Re: Running Chicago, for me

Post  Jim Lentz on Fri Sep 23, 2011 12:13 pm

What is your max HR, John?
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Re: Running Chicago, for me

Post  JohnP on Sat Sep 24, 2011 11:28 pm

@Jim Lentz wrote:What is your max HR, John?

Jim, I think it is 170. I had a treadmill stress test 3-4 years ago and it was 172. I assume age has taken a few beats away so I use 170 now.



Today was the last long run of the schedule. A 20 miler with the plan of 5 easy (usually means 9:00 pace), 5 at MP+30 (8:30), 8 at MP (8:00) and then two warm down. This seems like a lot for only two weeks out but I looked at my log for the past three marathons over the last year and a half when I was training for a PR. In all cases, I did 18 mile runs all at MP+30 to MP+20. So this was not much different.



Main problem for me was the wind. I was able to run the first ten per the plan, and then the next three at MP. But then I turned a bit and hit the wind and did not want to spend too much effort fighting it. So I adjusted the planned pace to 8:15 and did the next 4 miles at that. Then I did an 8:37 as that mile had some elevation and I just wasn't into it. Plus I did this starting at 2:00 PM due to golf in the morning. THis is never easy because I don't eat at all before. But at least it's done, now the real taper begins. Need lots of rest now.



SplitTimeDistanceAvg PaceAvg HRHR %
18:5718:5715491%
28:5918:5912875%
38:5318:5312976%
49:0419:0413076%
59:0519:0513378%
68:2718:2713881%
78:2318:2313881%
88:2518:2514183%
98:3118:3114284%
108:2018:2014183%
117:5217:5214284%
128:0118:0114686%
137:5517:5514686%
148:1618:1614786%
158:2018:2014686%
168:1918:1914786%
178:2018:2014786%
188:3718:3714988%
199:4719:4713881%
207:250.759:5213781%
Summary2:49:5419.758:3614183%
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Re: Running Chicago, for me

Post  Liz R on Sun Sep 25, 2011 1:36 pm

Looking very very good!

Be careful where you step the next few days, and wash your hands obsessively.

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Re: Running Chicago, for me

Post  Natalie on Sun Sep 25, 2011 3:00 pm

John, I posted an answer to your question in my blog, but since I haven't been keeping it up, I'm reposting it here to:

NY is the most fun marathon I've run. Nothing else comes close. So fun, in fact, that as soon as I ran it in 2007, I thought it was worth it to enter the lottery again. I can't say that about any other marathon I've run. My husband liked Marine Corps from a spectator's standpoint (easy to get around), but for a runner, there is nothing like NY.
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Re: Running Chicago, for me

Post  JohnP on Thu Sep 29, 2011 11:00 pm

@Liz R wrote:Looking very very good!

Be careful where you step the next few days, and wash your hands obsessively.
Thanks Liz, I would say I do that pretty much year round!

@Natalie wrote:John, I posted an answer to your question in my blog, but since I haven't been keeping it up, I'm reposting it here to:

NY is the most fun marathon I've run. Nothing else comes close. So fun, in fact, that as soon as I ran it in 2007, I thought it was worth it to enter the lottery again. I can't say that about any other marathon I've run. My husband liked Marine Corps from a spectator's standpoint (easy to get around), but for a runner, there is nothing like NY.
Thanks Natalie. I should hear from them within a week or so. This is a very good endorsement of it.

Training - week 2 of taper. Strange thing is I am having to use the TM a bit more because it is pitch black in the mornings. One day last week, I was running and up in front of me, six raccoons or possums came tearing out of some forest area to cross the road in front of me maybe 50 yards ahead. Then I could smell a skunk. I stopped for a minute, not sure what to do but then a runner was going along the opposite direction so I figured it was safe to go. But that's an example of why it's hard to run here in the dark with the animals.

Monday - 7 miles plus 8 x short hill sprints
Tuesday - rest
Wednesday - 9.75 miles with 2 x 2 miles at HMP (7:30) with 2 minutes rest, then 1 x 1 mile at 10K (7:10). Three warm up, 1.75 warm down. THis was on a TM.
Thursday - 9 miles - supposed to go 10 but I had a meeting and just didn't start in time. Also on a TM.

Friday will be 5 easy then the weekend's long run will be 12 miles with a decent amount of speed work in it. THis is about 80% of my average volume but mostly easy work. My legs are still a little sore but definitely recovering. Please, send some cold weather my way.
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Re: Running Chicago, for me

Post  Julie on Fri Sep 30, 2011 5:50 am

Sounds like everything is going well. I hear you on the dark for running although we don't have quite that much wildlife in the city. I hope things cool down for a great marathon for all of you!
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