Tuesday, January 8, 2019

Illinois Marathon Training Recap: Weeks 1 and 2

Disclaimer:  I am running the Christie Clinic Illinois Marathon as a BibRave Pro, which means my entry fee was covered for me. Learn more about becoming a BibRave Pro (ambassador) and check out to review, find, and write race reviews!  

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I officially started my training cycle for the Illinois Marathon on December 26, the day after Christmas.  I had figured this out well in advance of that date so I knew it was go time.  I am again using the Hanson's Marathon Method advanced marathon training plan.  The Hanson's plan start mid-week for week 1, but I tried to keep consistent and stay with 6 running days for the entire week 1.

This will be my second time using the advanced plan, and I already feel better about it than I did last marathon training cycle.  I am largely chalking this up to the fact that I had exactly one month recovery from my spring marathon before jumping into training for my fall marathon where as I had six weeks between my fall marathon and the beginning of this training cycle.  It may not seem like much but I was dragging for the first several weeks of my fall training cycle and I feel peppy and ready to go this time around.

One exciting thing about the Illinois Marathon is that they have elite status, which I applied for and was granted entry.  The standards for entry for women are a 3:12 marathon or a 1:32 half marathon within the past two years.

I have some big goals for the Illinois Marathon, largely inspired by Shalane Flanagan's quote above. I want to really push myself this training cycle.  Hanson's plans are very pace specific, something that has worked well for me in the past.  I use the Hanson's pace calculator to set the paces for all of my workouts and in order to do this, you have to select a goal marathon pace. so I'm setting my goal marathon pace of 6:30, which equates to a 2:50 marathon.  This would be a 9:50 PR for me if I get it.  I told you it was a big goal!  I may have to adjust but I think this is within reach, based on the fact that I was ending my tempo runs at high 6:30 pace at the end of my last training cycle.

Week 1
Week 1 is base mileage.  A few 6 mile easy-paced runs and a "long run" of 8 miles.  My easy paced runs should be in the 7:59-8:59 range and my long runs at 6:59-8:29.

Week 1 plan: 26 miles (for half week - adjusted for a full week would be 38)
Week 1 actual: 37.68

Week 2
Week 2 gets a little more interesting with the addition of the first speed workout: 12x400m.  Typically I like 400 m repeats.  I was a little nervous about how it would go given that I know my rib isn't fully healed and my hamstring is on again off again.  It went fine.  I didn't hit my speed goal paces, but I attribute this to the fact that I did this workout in the week morning hours and didn't feel fully awake out of the gate.

Sunday, December 30
Plan: Easy-paced (7:59-8:59) 6 miles
Actual: 6.02 miles, 48:01 (7:59 avg)

Monday, December 31
Plan: 1.5 mile warm up, 12x400m at 5:42-5:57 pace (1:25-1:29) with 400 m recovery, 1.5 mile cool down
Actual:   1.5 mile warm up, 12:51 (8:34 avg)

1- 1:30 / 2:14
2 - 1:30 / 2:08
3 - 1:27 / 2:07
4 - 1:31 / 2:10
5 - 1:28 / 2:09
6 - 1:33 / 2:16
7 - 1:29 / 2:13
8 - 1:29 / 2:18
9 - 1:31 / 2:19
10 - 1:30 / 2:17
11 - 1:31 / 2:18
12 - 1:31 / 2:14

At this point I had to go back in the house because my husband had to leave for an early-meeting at work.  I finished my cool down on the treadmill.  I ran exactly 1.13 miles so I could finish out the year at an even number.

Tuesday, January 1
Plan: Off day
Actual: 2 mile hike for the state parks First Day Hike.   We bundled up the kids to enjoy the beautiful snowfall.  Our hike was slow but I was proud of the kids for completing it!

Wednesday, January 2
Plan: Easy paced (7:59 - 8:59) 6 miles
Actual: 6.01, 49:07 (8:11 avg).  It was snowy and icy so I used my Yaktrax to get this done.  The consistency of the snow/ice was the that which is perfect for Yaktrax so I had no slippage.

Thursday, January 3
Plan: Easy paced (7:59 - 8:59) 6 miles
Actual: 0 miles.  I overslept and then had to use the only window of time that I had during the day to meet the furnace repair man at our house.  Run my workout or get the furnace fixed in the middle of Wisconsin winter?  I didn't really have a choice with that one!

Friday, January 4
Plan: Easy paced (7:59 - 8:59) 6 miles
Actual: 8.4 miles, 1:04:30 (7:41 avg).  I tried to make up for the missed mileage a bit with this run.  Since I work at home on Fridays it is much easier for me to get miles in because I don't have to get up at the wee hours of the morning.  I ran this too fast, which I took as a sign that I was ready for the workouts ahead!

Saturday, January 5
Plan: Easy paced (7:59 - 8:59) 8 miles
Actual:  10.01 miles, 1:18:16 (7:49 avg).  It was in the 50s and sunny so I was just soaking it all in, running long in my shorts!  I didn't quite make up all of the missed mileage.

Week 2 Plan Miles: 41 miles
Week 2 Actual Miles: 39.07 miles

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