I agree with Smoove, that 25k is certainly an indication of 2:30 ability. You may be fitter than you've ever been and the best course in uncharted territory is to look at the data. You got it!
I agree with Smoove, that 25k is certainly an indication of 2:30 ability. You may be fitter than you've ever been and the best course in uncharted territory is to look at the data. You got it!
Thanks for the feedback everyone. Obviously, you can't make a perfect prediction from just one workout. That run was at the end of a 72 mile week including a 21 miler 3 days before. I've averaged about 70 mpw for the last 16 weeks including 4 runs of over 20 miles and maxing at around 90 mpw.
I started this training block hoping for 2:30 but thinking it was a long shot. Now I'm starting to get more confident that it might be possible here in 6 weeks.
I'm excited to see how you all do in Chicago; it looks like the weather will be decent. It seems like everyone has a good shot at going under 2:30.
Yeah, it's going to be fun to see how we all do. As for the training this past week:
M: 0
Tu: 10 x 1000/200 jog avg. 3:18. A bit quicker than would have been ideal (T pace around 5:24), but felt alright. 11 total.
W: 7 easy
Th: 6 easy
F: 3 mile tempo (5:25s) + 4 x 1:00/1:00 around 5:00. Felt great for this one. 9 total
Sa: 4 easy
Su: 13 easy. "Long" run today felt a little lethargic, although it was very easy aerobically. 6:52 pace with HR at 124.
50 miles total. I had a little taper funkiness in the legs this morning, but otherwise a good easy week. I'm getting excited and trying not to get too worked up mentally.
I just wrote a long post in response to the nutrition question but lost it....arrgghhhhh
basically, my nutrition plan is very simple and minimal. breakfast is a bagel a few hours before the start. eat a gel around ten minutes before the start. during the race I eat 3 gels, at most 4 if I feel like I can eat one after mile 22. I have skipped the gel late in the race before and wish I had tried to eat it, at least for the mental benefit.
I had a pretty solid training week, probably the closest I've felt to "good" since March.
M 10 easy
T XC workout on grass: 3x1mi, 4x300m hills. not too hard
W 5 + 5
Th 8 easy
F 11.5 w/ 4x30sec + 4x60sec at the end of the run (4:45-5:20 pace, equal rest)
Sa off, but lots of time on feet. planned rest day due to busy schedule
Su 16.8. longer than planned. first ~8mi around 7:20-7:25 avg, next ~8mi around 6:40s.
67 miles total and no cross training at all. lots of extra walking though
The workouts aren't at a high level yet but I'm just making sure I get something in without stressing out about it. I am finally doing real long runs again - last week's 15 and this week's 16.8 are my only runs over 11.5 miles since Boston.
This week was a few miles more than planned so next week will hopefully be the same. 67.1 would be awesome as I enjoy seeing the progression and it makes me feel fitter. Coach JS can screw himself telling me mileage doesn't matter. It matters to me.
I'm excited to see the results of Chicago next week. Some of you will surprise yourself! Trust the training and run relaxed.
09/24-09/30
Monday: 9.22 miles @ 7:34 pace
Tuesday: 8 miles @ 7:22 pace
Wednesday: 10 miles @ 6:22 pace (fartlek). 2 miles up, 5mins @ 5:26 pace, 4mins @ 7:02 pace, 4mins @ 5:27 pace, 3mins @ 6:59 pace, 3mins @ 5:28 pace, 2mins @ 7:00 pace, 2mins @ 5:31 pace, 1min @ 7:09 pace, 1min @ 5:21 pace, 1min @ 7:12 pace, 2mins @ 5:27 pace, 2 mins @ 6:53 pace, 3mins @ 5:28 pace, 3mins @ 7:03 pace, 4mins @ 5:27pace, 1.3 mile down5:27 pace, 2 mins @ 6:53 pace, 3mins @ 5:28 pace, 3mins @ 7:03 pace, 4mins @ 5:27pace, 1.3 mile down
Thursday: 8 miles @ 7:30 pace
Friday: 7 miles @ 7:17 pace
Saturday: 13 miles @ 6:31 pace (paced one of the local woman runners during her 16 miler @ goal MP for CIM).
Sunday: 7 miles @ 7:31 pace
Total: 62.22 miles
10/01-10/07
Monday: 9 miles @ 7:17 pace
Tuesday: 2-mile w/up, 4x1200 @ LT w/1minrest, 3-mile c/d. Total: 8 miles
Wednesday: 7 miles
Thursday: 6 miles
Friday: 5 miles
Saturday: 4 miles
Sunday: Chicago Marathon
I felt strong during the fartleks and the long run felt like a walk. After today’s workout, I have a PT session tomorrow to loosen up, and just chill the rest of the week.
Questions for Chicago vets:
1. How early do you have to get to the corrals to get a decent spot (
Questions for Chicago vets:
1. How early do you have to get to the corrals to get a decent spot ( less than 20seconds to cross the starting line)? I’m in Corral A. I’m staying in Club Quarters, less than a mile away from Grant Park.
2. When do you enter through the security checkpoint/bag screening? After you’ve warmed up? Before?
3. Is there space to warmup/do drills once you pass security checkpoint?
4. How accessible is gear check? Can I go through security with trainers on and switch into my flats or should I just go through security checkpoint with my flats on?
I’m sorry if some of these questions seem basic, but this is my first time with everything, so I have no idea what to expect. Any tips about packet pickup, before-race logistics, and/or after-race logistics will be greatly appreciated!! I’ve read the Participation Guide, but obviously it doesn’t answer some of these specific questions.
Oh, and please post any good restaurants you’d recommend!
If anyone wants to follow me, I’m bib 7093.
1. 6:30 for front row. 7:00 will get you reasonably close to the front.
2. Security is before bag check and before you warm up.
3. Yes. Most people just warm up in the corral. Plenty of room in their until after 7:00 when it starts to fill up.
4. Wear trainers to gear check at buckingham fountain. Change into flats at gear check. Then walk 5 minutes over to corral around 6:30.
Goal?
Thanks, angryjohnny! Definitely helpful information! The goal is sub 2:30. If anyone wants to run/work together, lmk! I'm trying to go 1:14 high through the half with the first 2-3 miles being a bit slower than goal pace. I'll be wearing a neon yellow singlet, black shorts, and white quarter socks with red flats.
Does anyone know if spectators can go through the security checkpoint, or is that only reserved for participants and staff?
Before the race you need a bib to go thru security. I think that changes at some point during/after the race because the party is inside security.
Thank you, sir! Much appreciated!
I Had one of my last hard sessions at the track today (18 days to go).
3000m @ 9.59
3 min rest
2000m @ 6.31
2 min rest
1000m @ 3.10
1 min rest
1000m@3.12
2 min rest
2000m @ 6.33
3 min rest
3000m @ 9.52
Now I will do the famous Hansons session over the weekend (2 x 10 km w/ 10' jog) and start my two week tapering.
Today's session increased my confidence.
I might be able to do this!
Will stick with the plan of running 1h14.30 - 1h15.00 for the first half and see how it goes.
Also today got my bib number for Amsterdam, will start in the first corral after the elite runner, for those with a sub 2h40 entry time. Started to get real excited for this.
I want to send my best wishes to all of you running Chicago. I learned a lot from you guys and it's been a joy to create this thread and share this journey with you.
I really wish you will all break 2h30, hope to hear some good post race stories, and meet some of you in Boston 2019 (which i registered...).
Best wishes!!
SoFlo, that woman is already doing a 16 miler at GMP this early before CIM? that's crazy. that's basically a peak workout that I might do 5 weeks out. maybe she's sandbagging her goals
At the airport now, going to be hanging around UChicago and Northwestern for a few days. It's starting to feel real, pre race jitters starting to creep in...
@rfmaioral - thanks for the good wishes. We'll be cheering you on as well. That last session looks great, though admittedly I'm too lazy to do the kilo -> mile conversion :)
@angryjohnny that's great info! I would have arrived way too late without this. I think I'll try to get in 6:45ish then. Good luck on the 2:40!
@SloFlo - I'm in corral A as well so I'd like to find you if possible. I'm 4240 and will be wearing american flag shorts and black USA singlet. I think my plan is to do my warmup 6:20-6:35, then hit up gear check and then head over to the corral. My plan is to do exactly what I did in my race simulation half - go out at 5:40 pace for the first few miles and then assess how I'm feeling. Would be great to have someone to work with at the beginning at least if not longer.
I did my last session (4X1200 @ Tempo). No niggles and mobility feels great. Weather looks better than when I checked on Sunday, still fine but not dream like. I did a body fat assessment today. Came in at 11% BF, 140.1 total mass and 118.4 lean tissue. I was kind of goaling for under 10% this year so more work to do but I guess more room to improve for a future marathon.
Thanks for the good wishes everyone! Here's to hoping we all have a happy reunion at the finish line around 9:59 on Sunday :)
@mikmike and SloFlo - I'm also in corral A and I'll be heading out in 5:40-5:45. Bib 5202, I'll be wearing a blue and white tracksmith singlet with black shorts and light blue flats.
Time to roll!!
Sweet @immunorunner I'll keep my eyes peeled for you.
@reed - I've never met the woman, but I was asked in a local running FB group if anyone wanted to pace her, so I thought it was perfect considering the pace and distance. Apparently, she's run 2:50-51 already and is trying to break 2:50. To be fair, we stopped twice for about 1min so she could refill her water bottles @ mile 7.5 and mile 13 when I finished. TBH, she looked pretty damn good at that pace, especially in SoFlo conditions. I'm sure she'll break 2:50 come CIM.
@mikemike and immunorunner - I would love to run with you guys, but I'm probably going to try and start off a bit slower in the beginning. I'm going to be closer to high 5:40s to even 5:50 for the first 5K to feel it out and then hopefully lock onto 5:43's after that. With this being my first one, I want to be a bit conservative and "try" not to get caught up in the hype, but who knows, maybe I'll tag along! I'll be on the lookout for both of your kits!
friendly reminder to get some extra sleep today and hydrate a bunch! take some vitamin c and DO NOT GET SICK
Good luck all runners looking for sub 2:30 now! If you don`t succeed this time maybe you need some help from the Magic Wizard next time .........
magic@coachjs.se- The Wizard -
mikemike wrote:
@SloFlo - I'm in corral A as well so I'd like to find you if possible. I'm 4240 and will be wearing american flag shorts and black USA singlet. I think my plan is to do my warmup 6:20-6:35, then hit up gear check and then head over to the corral. My plan is to do exactly what I did in my race simulation half - go out at 5:40 pace for the first few miles and then assess how I'm feeling. Would be great to have someone to work with at the beginning at least if not longer.
mikemike is 17:53 and 35:18. a bit slower than planned for the start but picked it up the second 5k.
immunorunner was 17:19 and 34:59. a bit quick at 5k as his goal was to go out at 5:40s
smoove is 17:34 and 35:24.
I can't do any more live updates but the bib #s were 638 for smoove, 4240 for mikemike, and 5202 for immunorunner