Tempo Thursday

Schedule called for 9 tempo miles, but I backed it down to 5 to prep for Monday's half.
After a mile warm up, put together the following splits. I would love it if these are my last 5 miles on Monday.

1. 8:39
2. 8:25
3. 8:29
4. 8:07
5. 7:43

3 X 1.5 Miles with 800 recovery

Total distance = 6.5
Pace for 1.5 intervals:
8:13
8:14
8:06

One more work of substance on Thursday, and then I'll rest the weekend to be ready for a Big effort on Monday - Oak Brook Half.

20 Miler!

Sunday's long run on the Salt Creek trail went great. 9 of us from the club met at 6:00 AM at Brookfield Woods and did an out and back to Fullersburgh Woods. I became a little dehydrated and had to shut it down to a slow jog after 18 miles, but other otherwise felt great. All systems go for Oak Brook Half on Labor Day.

Distance: 20 miles
Pace for first 18 = 9:33
Total Time = 3:16:45
Overall Pace = 9:50

Saturday 4 Miler

Went out for an easy 4 miler.  Anxious for Sunday's 20 mile attempt.  15 miles is my current longest run to date.

Distance: 4 Miles
Time: 38 Minutes.
Pace: 9:30

Bacon and Beer - 8 Mile Tempo

My work sponsored a Beer and Bacon happy hour.  I took it easy on the suds, but had more than my share of various bacon treats.  Still had two hours before my run, so was hoping to still be able to put together a solid effort.  After a mile warm-up, settled in with a goal pace of 8:45.  After the first 4 miles I was feeling pretty good and started to speed up.  Finished full of steam feeling great.  I needed this confidence boost!  Bacon might have to be included in my pre-run routine going forward.  Sure tastes better than beets.

Mile / Time
1. 8:31
2. 8:47
3. 8:46
4. 8:41
5. 8:37
6. 8:27
7. 8:28
8. 7:52

Overall pace 8:31.

6 X 1 Mile Repeats with 400 Recovery

After almost a full week off, I was back at the Track tonight and got in a solid workout.

Mile - Time
1 - 7:42
2 - 7:51
3 - 8:22
4 - 8:20
5 - 7:58
6 - 7:48

Faded a little during the middle two, but my brother pushed the pace and made sure we finished strong.  Felt great to run again - felt recharged after break.

Total Miles
8.3 with warm-up and recovery intervals.

Getting back to the blog... and running.

Overall, training has been going well. I ran into a bit of a rut the past 7 days, but honestly the rest was needed.  I’m looking to ramp up training going into the final two month stretch before the Marathon.

Tonight kicks off an intense 2 weeks of training. I'll be back on this blog to document how I did.

Schedule:

08/20 - 6 X 1 Mile repeats with 400 Recovery.
08/21 - 3 mile easy jog
08/22 - 8 mile tempo run. Goal pace is 8:15
08/23 - Easy 5 miles
08/24 - Easy 8 miles
08/25 - Long 16 miles
08/26 - Easy 5 miles
08/27 - 4 X 1.5 miles repeats with 800 recovery
08/28 - REST
08/29 - 9 mile tempo. Goal pace 8:30
08/30 - Rest
08/31 - Rest
09/01 - 2 mile jog

RACE DAY!!!
09/02 - Oak Brook Half Marathon
Goal is sub 1:50