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Running Chicago, for me

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Re: Running Chicago, for me

Post  JohnP on Sat Jul 30, 2011 12:38 am

@Liz R wrote:Looking really good. Didn't there used to be some mid August half in Chicago?

Good to see you Liz, stick around more! There is some half in Chicago - I checked it out and it was $140, for a half marathon! I said forget it. I am going to do some serious searching for one or even a 10K and try to do a few in August. I need to prove out this training.

@Julie wrote:Nice run, it's always nice to get a little break in the heat.

The mornings I get up at 4:15 are tough but you gotta do what you gotta do some days. Very Happy

Exactly right, Julie. Thankfully whenever I've had to get up at 4:15, it's usually to catch a plane for a golf trip. The earliest for me is usually 5:00 AM.


@Kenny B. wrote:Great MW LONG RUN. HR was steady as she blows. true sign of greater fitness.

Thanks Kenny, it had to do with the cooler weather as I found out today, which was a much tough run but it was much more humid.


@Dave-O wrote:
@JohnP wrote:

5:25 - wake up

6:10 - leave for run

7:50 - return - eat and drink like crazy

8:00 - 8:45 - do a meeting/conference call from home

8:45 - shower and leave for work


I don't know....that looks early to me. But its a nice efficient schedule. Well done.

Thanks Dave, time is definitely of the essence in the mornings,
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Re: Running Chicago, for me

Post  Julie on Sat Jul 30, 2011 7:33 am

Isn't there some really expensive half in Chicago early Nov? I thought when I was out there the end of Oct a few runners said there was a half coming up but entry fee was over 100. For a half?

I used to walk to grad school classes carrying my bowl of oatmeal and eating on the way and one of the other students asked why I didn't just get up earlier. I told her by the time I got back from my 5:30 run and showered that was all the time I had.
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Re: Running Chicago, for me

Post  JohnP on Sat Jul 30, 2011 11:30 pm

@Julie wrote:Isn't there some really expensive half in Chicago early Nov? I thought when I was out there the end of Oct a few runners said there was a half coming up but entry fee was over 100. For a half?

I used to walk to grad school classes carrying my bowl of oatmeal and eating on the way and one of the other students asked why I didn't just get up earlier. I told her by the time I got back from my 5:30 run and showered that was all the time I had.



Julie, you might be thinking of the CHicago half marathon in September each year though it is "only" $80. The Rock and Roll marathon is $120 if you register now though it was $85 if you registered by February. I have to do some looking as I want to run a half in August but just

philosophically don't want to pay that much. I'm not sure why not as I would pay that for a round of golf at a good location.

I'm with you on the eating on the run to save time. Sometimes I bring breakfast to first meeting at work but I do try to avoid that.
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Re: Running Chicago, for me

Post  JohnP on Sat Jul 30, 2011 11:48 pm

So catching up a bit on the running as there are too many things going on right now in my life though I have been getting the runs in.



Thursday

An early morning meeting meant I couldn't get this run in before work. Then an unexpected request came in the afternoon which meant I didn't free up till 7:30 PM. Normally that is not an issue but I knew Friday's morning run was going to be tough. So I did this at an easy pace. It was still pretty humid out but I think we're all used to that by now. I was supposed to do 10x100 strides but skipped them to save something for Friday. I have not been sleeping well due to the flood last weekend, as it's been storming most nights still though nowhere near as much rain. Total run 7.16 miles.



SplitTimeDistanceElevation GainElevation LossAvg HRHR %
10:09:0910311970%
20:09:13130013278%
30:09:031171713479%
40:09:05101113579%
50:09:03112013579%
60:09:08103613378%
70:09:24111013278%
80:01:260.160013076%
Summary1:05:367.16706713177%





Friday

I am not a two a day runner. After running 7 miles less than 11 hours earlier, I know why as I was dragging a bit to get going. But today's run was sort of a key run in the program so as the warm up miles went by, I mentally prepared myself for it. The other problem was the humidity as I was drenched by mile 2. Oh well. THe humidity turned a tough run into pretty tough, basically a MP run into a tempo run. The plan was 3 warm up, 8 at MP and then 1 cool down. By the time I got to the cool down, I had to walk the first quarter of it as I was drained. Total 11.94 miles.



SplitTimeDistanceElevation
Gain
Elevation
Loss
Avg HRHR %Type
10:08:5819911366%Warm up
20:09:12135012674%Warm up
30:08:561151712875%Warm up
40:07:55128014183%MP
50:07:56128014786%MP
60:07:59122014988%MP
70:07:53103814485%MP
80:07:541152114585%MP
90:07:59102314585%MP
100:08:00101014887%MP
110:08:00103214585%MP
120:11:000.940012171%Warm down
Summary1:41:4711.94152151
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Re: Running Chicago, for me

Post  JohnP on Sun Jul 31, 2011 12:10 am

Saturday

I have a basic conflict in the summers. I volunteer at church on the sound crew which I like to do (Sunday mornings). I golf 2-3 times a month (Saturday mornings, permanent tee time). And I need to get the long runs in. Since the first two are fixed times, it's the long run that moves around. This summer has been particularly hard due to the heat.



The plan for today was an very easy 18 miles with the last 3 miles at MP. Today was actually supposed to be a rest day with the long run on Sunday but we're leaving after church to go on a nine hour car drive so it had to be today though I was a little beat up from Friday's run. It was 90 when I left at 5:45 PM and the hourly forecast showed the temps would drop a degree an hour. It definitely helped that the sun was going down. Anyway, I wound up doing 14 miles outside and then went indoors to the TM for one easy mile and then the three at MP. I never could have done those last three in the heat but the air conditioning made a huge difference. Tomorrow will be a needed day of rest!



SplitTimeDistanceElevation
Gain
Elevation
Loss
Avg HRHR %Where
10:09:1416012272%Outside
20:09:18127712775%Outside
30:09:1919012976%Outside
40:09:35130013278%Outside
50:09:54130013378%Outside
60:09:421362013479%Outside
70:09:56119013177%Outside
80:09:14101812574%Outside
90:09:231154012875%Outside
100:09:06163113177%Outside
110:09:36106312875%Outside
120:10:0810612976%Outside
130:09:521362312875%Outside
140:09:380.950612775%Outside
150:09:231TM
160:08:001TM
170:08:001TM
180:08:001TM
Summary2:47:1817.95215214



I did stop around mile 7.5 to buy Gatorade. Also after 14, it took 3-4 minutes to get into the health club. I think this makes about 65 miles this week, it is the high mileage week of this program so far.
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Re: Running Chicago, for me

Post  Michele "1L" Keane on Sun Jul 31, 2011 3:05 pm

Nice job on the run, John. I know how hard it can be to get things done, and you did it - hope the rest day was good and you did not drive the whole 9 hrs.
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Re: Running Chicago, for me

Post  JohnP on Mon Aug 08, 2011 11:08 pm

Thanks Michele, this seems like a lifetime ago even though it was only a week ago. We left on vacation Sunday and it was not one of those restful vacations. it was great to get away and see my daughter but I had a number of work items to keep up with plus the whole flood thing is really consuming my time. We saw some good sights out in Massachusetts.

At least I've been able to get the runs in and it's good it was a step back week, here is a summary. Most of these were on a rail trail I found that was quite useful.

Monday - 7 miles with 10 hill sprints
Tuesday - 9.6 miles with 6 x (3 minutes at 6:58 (5K), 2 minutes at 9:03)
Wednesday - 10.1 miles
Thursday - 5.4 miles with 10 x 100 strides
Friday - 9 miles with 5 mile tempo (3 at HMP, 2 at 10K), this was a great workout
Saturday - 12 miles slight progression 3 at 9:00, 8:50, 8:40, 8:30

Total about 53 miles
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Re: Running Chicago, for me

Post  Liz R on Tue Aug 09, 2011 9:05 am

Pretty good step back week.

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Re: Running Chicago, for me

Post  Julie on Tue Aug 09, 2011 9:14 am

Nice long run, good to be flexible. I think it takes lots of mental toughness to run a long run in the evening, I can barely get out the door for 4 or 5 miles in the afternoon/evening and then when it's 90 out I am probably inside in the a/c.

That is great you do sound crew for your church. My husband is thinking about volunteering for some tech/sound position at our church.
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Re: Running Chicago, for me

Post  JohnP on Tue Aug 09, 2011 12:29 pm

@Liz R wrote:Pretty good step back week.



THanks Liz, I am happy to do over 50 miles in a step back week.

@Julie wrote:Nice long run, good to be flexible. I think it takes lots of mental toughness to run a long run in the evening, I can barely get out the door for 4 or 5 miles in the afternoon/evening and then when it's 90 out I am probably inside in the a/c.

That is great you do sound crew for your church. My husband is thinking about volunteering for some tech/sound position at our church.


Julie, he should definitely sign up if he likes that. It's a very fun job to run the sound board or video or computer. Also, I don't like evening runs on the weekend especially, it seems to hang over my head all day and affect what I eat, where I go, etc.



Monday

THis was an easy run, 7 miles, including some hill sprints. As my TM in the basement got flooded, a ton of stuff is piled on it so I had to do the hill sprints outside on a moderate inclined hill. I wish there were more steep hills around here.



SplitTimeDistanceAvg PaceAvg HRHR %
10:08:4618:4612473%
20:08:5218:5212875%
30:08:4318:4312976%
40:08:4518:4512976%
50:08:3618:3612976%
60:08:4518:4513177%
70:08:100.938:4713076%
Summary1:00:406.938:4512976%



Tuesday

This morning's run was a good one, I felt pretty ready for it. It was much cooler here though the humidity was enough that I could see sweat flying off me as I ran, but it wasn't oppressive at all. Plan was 8x800 at 5K pace with 2 minute recovery. THis time the plan didn't say what speed for recovery and I wound up walking/jogging the two minutes. I think the main reason is I would go ridiculously fast for the first lap (typically about 6:00 pace) then slow down to get closer to target pace for the 800 . I left the Best Pace column in and that is the time for the first lap in general. HR is pretty consistent and so was pace. Total, a little over 10 miles.



SplitTime Distance Avg PaceBest PaceHRHR %Type
10:08:51 1.00 8:517:4911668%Warm up
20:08:36 1.00 8:367:4612574%Warm up
30:08:41 1.00 8:417:4712574%Warm up
40:03:24 0.49 6:545:4714988%800
50:02:01 0.17 12:126:5812674%Recovery
60:03:32 0.52 6:455:4215088%800
70:02:02 0.15 13:117:2912372%Recovery
80:03:34 0.53 6:485:3815088%800
90:02:01 0.15 13:287:0012372%Recovery
100:03:35 0.52 6:525:4414887%800
110:01:58 0.15 13:306:3312473%Recovery
120:03:34 0.52 6:495:5114988%800
130:02:01 0.14 14:096:5312473%Recovery
140:03:32 0.52 6:455:3915189%800
150:02:04 0.14 15:097:1912372%Recovery
160:03:36 0.53 6:525:1615088%800
170:01:24 0.08 17:447:4313076%Recovery
180:00:30 0.04 11:518:4211065%Recovery
190:03:33 0.52 6:515:4514585%800
200:00:36 0.03 17:416:5014686%Recovery
210:08:37 1.00 8:377:3113680%Warm down
220:08:27 0.95 8:567:5713579%Warm down
Summary1:26:17 10.15 8:295:1613378%
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Re: Running Chicago, for me

Post  JohnP on Wed Aug 10, 2011 9:37 am

Pretty decent run this morning. I thought I'd be feeling the 800s from yesterday but the cooler weather trumped that. It was in the low 60s, what a difference. First, running felt fairly effortless, then I didn't need much Gatorade this workout. The plan was an 11 mile MDLR that should be 9:00 down to 8:30. Pretty much I was able to hit those paces.



SplitTimeDistanceAvg HRHR %
10:08:52 1.00 12171%
20:09:01 1.00 12473%
30:09:00 1.00 12473%
40:08:47 1.00 12976%
50:08:45 1.00 13076%
60:08:38 1.00 12976%
70:06:08 0.69 12775%
80:08:27 1.00 12574%
90:08:30 1.00 13177%
100:08:26 1.00 13278%
110:08:28 1.00 13378%
120:02:38 0.33 13881%
Summary1:35:45 11.01 12875%
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Re: Running Chicago, for me

Post  jon c on Wed Aug 10, 2011 10:08 am

John, no doubt the cooler weather helps immensely. In looking over your blog, you seem to have a lot of the same issues I do regarding scheduling running around work, family and other obligations. Looks to me like you handle it about as well as you can.



You're getting some solid training in, keep it up and it should pay dividends. I eventually went under 3:35 after getting close several times. A few years after breaking through, now I can do it pretty routinely with a solid effort unless the course is majorly challenging.
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Re: Running Chicago, for me

Post  Chris M on Wed Aug 10, 2011 10:30 am

John, I'm way behind on catching up and went back and read through a bunch of your recent runs. How did you feel on those 800s? Like you were really pushing it? I would think you could bring those in at 3:2X for each one with not too much effort, right? The reason I ask is that your normal "just run" pace seems to be down at 8:30ish once you get warmed up. That points to an MP of 8:00 or a sub 3:30 and not the 3:35 you seemed to be running your 800s at. Does 8:00 or slightly under that feel like a sustainable MP right now? Looking at your recent runs, I would think you could do a half at around 7:30 - 7:35 pace or better right now and a marathon in the high 7s. Is that the plan?
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Re: Running Chicago, for me

Post  JohnP on Wed Aug 10, 2011 3:24 pm

@jon c wrote:John, no doubt the cooler weather helps immensely. In looking over your blog, you seem to have a lot of the same issues I do regarding scheduling running around work, family and other obligations. Looks to me like you handle it about as well as you can.



You're getting some solid training in, keep it up and it should pay dividends. I eventually went under 3:35 after getting close several times. A few years after breaking through, now I can do it pretty routinely with a solid effort unless the course is majorly challenging.

Jon, thanks. It's good to know you can routinely hit the 3:35. I feel I could hit 3:40 routinely with a solid training effort so I have a ways to go. My wife tells me she can make my life a lot easier - just go for a 4 hour marathon!
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Re: Running Chicago, for me

Post  JohnP on Wed Aug 10, 2011 3:28 pm

@Chris M wrote:John, I'm way behind on catching up and went back and read through a bunch of your recent runs. How did you feel on those 800s? Like you were really pushing it? I would think you could bring those in at 3:2X for each one with not too much effort, right? The reason I ask is that your normal "just run" pace seems to be down at 8:30ish once you get warmed up. That points to an MP of 8:00 or a sub 3:30 and not the 3:35 you seemed to be running your 800s at. Does 8:00 or slightly under that feel like a sustainable MP right now? Looking at your recent runs, I would think you could do a half at around 7:30 - 7:35 pace or better right now and a marathon in the high 7s. Is that the plan?

Chris, thanks for the note and analysis. I actually ran the intervals at a 3:25 marathon pace. I ran these at a track and with a 2 minute recovery, I had to stop at random places so when running the 800s, I just made sure to run further than the approximate place I started. Plus I was in lanes 2 and 3 so it was more than a half, just by a bit. I am re-posting the chart with just the 800s showing the pace.


Split Time Distance Avg Pace
1 0:03:24 0.49 6:54
2 0:03:32 0.52 6:45
3 0:03:34 0.53 6:48
4 0:03:35 0.52 6:52
5 0:03:34 0.52 6:49
6 0:03:32 0.52 6:45
7 0:03:36 0.53 6:52
8 0:03:33 0.52 6:51
Summary 1:26:17
6:49
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Re: Running Chicago, for me

Post  Chris M on Wed Aug 10, 2011 10:43 pm

@JohnP wrote:
@Chris M wrote:John, I'm way behind on catching up and went back and read through a bunch of your recent runs. How did you feel on those 800s? Like you were really pushing it? I would think you could bring those in at 3:2X for each one with not too much effort, right? The reason I ask is that your normal "just run" pace seems to be down at 8:30ish once you get warmed up. That points to an MP of 8:00 or a sub 3:30 and not the 3:35 you seemed to be running your 800s at. Does 8:00 or slightly under that feel like a sustainable MP right now? Looking at your recent runs, I would think you could do a half at around 7:30 - 7:35 pace or better right now and a marathon in the high 7s. Is that the plan?

Chris, thanks for the note and analysis. I actually ran the intervals at a 3:25 marathon pace. I ran these at a track and with a 2 minute recovery, I had to stop at random places so when running the 800s, I just made sure to run further than the approximate place I started. Plus I was in lanes 2 and 3 so it was more than a half, just by a bit. I am re-posting the chart with just the 800s showing the pace.


SplitTimeDistanceAvg Pace
10:03:240.496:54
20:03:320.526:45
30:03:340.536:48
40:03:350.526:52
50:03:340.526:49
60:03:320.526:45
70:03:360.536:52
80:03:330.526:51
Summary1:26:17
6:49

Now I'm COMPLETELY confused! Why don't you simply run two laps each time? I always start and end 800s at exactly the same point on the track and use the stopwatch function on the Garmin (GPS not used) to time them. I typically do a jogged 400 as my recovery but also could just turn around and jog/walk for 2:00 to wind up in the same starting spot for the start of the next 800. But why have them end at different points?
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Re: Running Chicago, for me

Post  Julie on Thu Aug 11, 2011 9:25 am

Looks like a really good speed workout. I haven't gone further than 5 x 800 so I know I'd be pushing it to squeeze out another 3!
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Re: Running Chicago, for me

Post  JohnP on Thu Aug 11, 2011 3:32 pm

@Chris M wrote:

Now I'm COMPLETELY confused! Why don't you simply run two laps each time? I always start and end 800s at exactly the same point on the track and use the stopwatch function on the Garmin (GPS not used) to time them. I typically do a jogged 400 as my recovery but also could just turn around and jog/walk for 2:00 to wind up in the same starting spot for the start of the next 800. But why have them end at different points?
I would like to do it that way but there are other people on the track. So it's hard to suddenly walk the other way or just stand around. THe other thing is that I don't feel guilty including the recovery period in my overall daily total if I am moving forward but I won't if I am just kind of staying in place.

@Julie wrote:Looks like a really good speed workout. I haven't gone further than 5 x 800 so I know I'd be pushing it to squeeze out another 3!
Julie, you would be able to do it.

This morning, I felt pretty beat up like I thought I would yesterday and really wanted to do a recovery run. I had 7 miles on tap and 10x100 strides. The problem is that by the time I got out, I had to average 9:00 pace in order to make it back for a 7:30 AM meeting (definitely not recovery pace). So I just ran that and felt OK. It helps a lot that it is cooler in the mornings. I hope this pattern keeps up until after the marathon.

Split Time Distance Avg HR HR %
1 0:09:03 1 110 65%
2 0:08:52 1 123 72%
3 0:08:40 1 124 73%
4 0:08:25 1 132 78% Includes five 100 yard strides
5 0:08:32 1 133 78% Includes five 100 yard strides
6 0:08:43 1 128 75%
7 0:08:42 1 126 74%
8 0:07:47 0.88 124 73%
Summary 1:08:47 7.88 125 74%
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Re: Running Chicago, for me

Post  Jim Lentz on Thu Aug 11, 2011 8:42 pm

The cooler mornings sure do help.
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Re: Running Chicago, for me

Post  JohnP on Fri Aug 12, 2011 10:21 am

Jim, they help a lot, the difference is amazing.

Today was a tempo-sort of run with 2 sets of three miles at MP, MP-15, HMP. As usual, I drove to a spot two miles away from the track, ran there as a warmup and started. This track is really pretty good with very few walkers on it, and those who do go on tend to all respect each other. I can already tell that summer is leaving by the fact that it's barely sunrise at 6:00 AM now whereas it used to be close to 5:00 AM. Anyway, the run went well, not difficult. In one sense, I'd like to have done a six mile tempo run at HMP but I'm really trying to stick to this plan as it is.

Split Time Distance Avg HR HR % Type
1 9:09 1.00 130 76% Warm up
2 8:49 1.00 122 72% Warm up
4 7:53 1.00 128 75% MP
5 7:41 1.00 139 82% MP-15
6 7:28 1.00 144 85% HMP
7 1:15 0.10 127 75% Recovery
8 7:55 1.00 135 79% MP
9 7:42 1.00 141 83% MP-15
10 7:25 1.00 146 86% HMP
11 1:29 0.09 125 74% Recovery
12 8:30 1.00 129 76% Warm down
13 8:38 1.00 129 76% Warm down
Summary 1:24:19 10.22


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Re: Running Chicago, for me

Post  Kenny B. on Fri Aug 12, 2011 10:29 am

You have some very unique workout that you seem to be nailing pretty dam well. Very nice job today!
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Re: Running Chicago, for me

Post  JohnP on Sun Aug 14, 2011 8:32 pm

@Kenny B. wrote:You have some very unique workout that you seem to be nailing pretty dam well. Very nice job today!
Thanks Kenny, that was a good workout. Unfortunately the same can't be said of today's long run, it was basically a disaster. I guess I've been nailing a lot of workouts so it was time to fail on one. I knew from the time I woke up that Saturay's rest day wasn't enough as my legs felt tired. Then I misread the plan for today completely. It was supposed to be 10 easy, 6 at MP and 2 warm down, total of 18. Bottom line, I did 13 at the beginning and then tried to do the 6 at MP and wound up doing about 6x1 miles at MP . When I got home, I weighed myself and had lost 6 pounds. Usually I lose 4 on a long run (of course I gain it all back soon). So I think it was just too warm out to do a harder run. Even though it was the mid-70s, it was pretty sunny and the wind was pretty strong and it was tough running into it at times. Tomorrow I will do a recovery run rather than a normal run.



Looking at the chart, from the second mile of the 6 at MP, my HR was in the 90%+ range. Basically I would do about a mile, then rest. I figured that would provide more benefit than switching to six easy. To make matters worse, I wasn't paying attention and the route I took left me a mile from home so I did a warm down mile afterwards to make an even 20 for the day.



SplitTimeDistanceAvg/Max HRMax HR %
10:09:24112875%
20:08:56112875%
30:09:47112674%(1 minute spent fixing the Garmin)
40:08:49113076%
50:08:54113378%
60:08:56113579%
70:08:51113881%
80:09:00113479%
90:08:52113781%
100:08:47113680%
110:08:59113479%
120:09:00113479%
130:09:04113579%
140:07:51115088%
150:07:54115491%
160:08:00115994%
170:08:07115692%
180:08:02115591%
190:08:07115591%
200:09:46114786%
Summary2:55:1720
Avg pace0:08:46
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Re: Running Chicago, for me

Post  Michele "1L" Keane on Sun Aug 14, 2011 8:38 pm

Sorry about the "failed" workout, John, but we all have them. I know you know that, but it always makes me feel better to commiserate with others. My long runs seem to be the workouts that i often do not nail simply because i do a lot of them by myself and I lose mental focus. In the end; however, even that failure of a workout seems to help in the long run.
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Re: Running Chicago, for me

Post  John Kilpatrick on Sun Aug 14, 2011 9:25 pm

@Michele "1L" Keane wrote:Sorry about the "failed" workout, John, but we all have them. I know you know that, but it always makes me feel better to commiserate with others. My long runs seem to be the workouts that i often do not nail simply because i do a lot of them by myself and I lose mental focus. In the end; however, even that failure of a workout seems to help in the long run.
+1

I wouldn't look at it like a disaster of a workout - you hung tough and got it done. I'm actually impressed that you did stick it out. I think a good recovery run tomorrow is probably wise as well. Good running lately - you are very good at setting goals and sticking to them!

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Re: Running Chicago, for me

Post  mul21 on Sun Aug 14, 2011 10:05 pm

20 miles is 20 miles regardless of how it gets done. Nice job toughing it out and I'm sure the next one will be better.
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Re: Running Chicago, for me

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