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!

Week #8:

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.

Screen Shot 2016-07-17 at 9.24.32 PM

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? 



  1. July 18, 2016 / 9:17 am

    Wow that’s great that your pace for your intervals was right where it was supposed to be…I’m sure that feels wonderful! 🙂 I love all interval workouts. I think it must be left over from my days in track. My favorite intervals are probably 400 repeats…800 repeats start feeling a little too long for me. I also like fartleks where you can change it up as much as you want. I like doing speed work at a specific pace, but realistically I know that I should be doing it by effort. I don’t think I’m quite in-tune enough with my body yet that I can accurately assess effort when I’m very tired and wanting to slow down. Hopefully I’ll get there eventually. 🙂

    • Kristina
      July 19, 2016 / 11:42 pm

      I really like 400s and even 800s too! Intervals feel less intimidating to me then long tempo or progression runs. Thinking about hard running workouts that will take big chunks of time makes me so anxious even though I’m sure those runs are what prepare you best for the actual feel of the race!

  2. July 18, 2016 / 10:37 am

    Fantastic week for you 🙂 That is great speed work. I liked doing it based off effort effort for sure, but I am not even doing any…probably until it cools off, you know like December LOL you are good to get it done!
    Isn’t it fun to step back in time a little?!

    • Kristina
      July 19, 2016 / 11:42 pm

      Ohh you’re so lucky that it gets cold in December! I’m sitting here just hoping a breeze passes my way by February 😀 😀

  3. July 18, 2016 / 11:39 am

    That interval workout sounds like fun! Like you said, running off of effort not pace is pretty much a requirement in the summer and I love finding workouts that easily allow for that.

    Can’t wait to hear more about the concert!

    • Kristina
      July 19, 2016 / 11:44 pm

      The concert was SO much fun! It really made me want to go to more concerts! I used to go a lot when I was younger but I’ve gotten away from it … since concert tickets basically doubled in price. I remember when $70 was a lot and today they’re like $150 or something for good seats at popular shows! What?! When did that price increase happen?!

  4. July 18, 2016 / 4:12 pm

    Favorite speed work is hill repeats cause I do them on the mountain lol. Track workouts are just dreadful to me.

    Great job locking in those intervals, that is a huge confidence builder.

    • Kristina
      July 19, 2016 / 11:44 pm

      You are such a legend for doing hill repeats on the mountain. Literally, a legend!

  5. July 18, 2016 / 4:50 pm

    Hey hey hey you Floridians are going to have a leg up on all the other Chicago runners! Great speed work even with the temps! My favorite speed work is anything that doesn’t leave me injured after. 🙂

  6. July 18, 2016 / 9:09 pm

    That sounds like such a great speed workout for summer months! Even a quarter mile repeat can be really depleting in this weather – 1 minute sounds much nicer, but still tough!

  7. July 19, 2016 / 8:22 am

    I was very envious of your concert snaps the other night!!! I used to LOVE Ryan Cabrera, but then I got mad at him when he and Ashlee Simpson broke up 🙂 I don’t know a lot about interval training but I’m glad you felt amazing after your Wednesday run!