Chicago Marathon Training Week #8 (feat. My Fave Speed Workout)
Guys! The 98*/O-Town/Ryan Cabrera/Dream concert on Saturday was so. much. fun.
Barbara, myself and about a thousand other late 20s/early 30s women all partied like it was 1999! There were references to TRL, Sugar Ray and being pretty fly for a white guy 🙂
More about that soon – today I’m all about my Chicago Marathon training recap from last week!
Monday: Upper body strength training session.
Tuesday: 5 miles easy @ 14:52
Wednesday: 1 mi w/u, 10 x 1 min @ 95% effort w/90 sec jog, 1 mi c/d
Thursday: 4 miles easy @ 15:03
Friday: Rest (Barbara arrived early)
Saturday: 5 miles easy @ 14:45 (treadmill) + upper body strength
Sunday: 13 miles easy @ 15:00 (treadmill) + lower body strength
I have to say that I LOVED Wednesday’s running workout. I think it may be my favorite speed workout ever.
One minute at 95% effort is hard enough that you feel it but short enough that you don’t literally die in the suffocating heat/humidity. The 90 second jog is long enough that you can really bring your heart rate back down before starting over again and 10 intervals is really manageable.
By the end I felt like toast but I still had something left to give. According to Hansons, Meb and a lot of other running experts you’re supposed to always end a running workout feeling like you could have done 1 more interval, 1 more mile, etc. and that’s how I felt on Wednesday.
I also really loved that the workout is designed to go off of effort instead of pace. With the weather being so f’ing hot and humid right now, workouts that are based off of effort are very much welcomed.
According to my pacing chart I’m supposed to be running speed workouts between 12:03 and 12:34.
At the time of this run it was 88*F with feels like temp of 96*F so realistically I could have run somewhere around 13:02-13:08 and still have gotten in the right effort.
I ended up averaging 13:08 on the dot for the speed intervals portion of the workout (which includes the recovery jogs) so I’m pretty happy with that. Actually I am very happy with that!
Friday I was planning to run after work since I wasn’t expecting Barbara to arrive until around 9pm. She was able to leave work early though and arrived just after I got home from work so I skipped the run. I’m sure a few missed miles at an easy pace one day isn’t going to derail me!
Overall I’m pretty happy with how this past week went.
What is your favorite speed workout to do?
Do you prefer doing speed based off of perceived effort, heart rate or a specific pace?