Site:
http://www.facebook.com/FDAck228
Miles:
1637 total / 177 in 2014
Goal:

Schneider Electric Marathon de Paris 2015 - first trip to France!

Frank Ackerman ran: Chicago marathon trai...

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  • 6 miles
  • 00:50 time
  • 08:59 pace
  • 701 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 5/5 Effort.
    effort 5/5
alright CMT#2 - threshold run 5.57 mi 00:50 08:59 pace

Chicago marathon training #2 - steady state threshold run. After taking out the trash, making coffee, fixing the kids their morning hot cocoa and wife her coffee, and taking out the trash (!), lunge matrix and 5 min slow jog warm up, 15 min easy pace, 20 min at race pace, and 10 min cooldown jog.

I felt the race pace kicked my butt, but I kept telling myself that I was able to kick it up a notch during Saturday's race after 10 miles, so I should be able to do this.

Here are the splits:
Mile 1 - 9:37
Mile 2 - 8:58
Mile 3 - 8:09
Mile 4 - 8:04
Mile 5 - 9:05
Fastest mile - 7:54

miCoach graded me at 92% :-) Happy Wednesday!

  • Ruth K.
    Ruth K.

    That's a lot of trash to take out :-)

    Nice splits!

    over 2 years ago Like1 person

  • Frank A.
    Frank A.

    My neighbor's trash bin had tipped over during the night, so I set it back up and reloaded it for them before I started the workout :-)

    over 2 years ago Like4 people

  • Gozling
    Gozling

    the world would be a better place if we all had neighbors like you :) Way to take care of the family and yourself today! Great run!!!!

    over 2 years ago Like3 people

  • Marc M.
    Marc M.

    Remember that your body is still recovering from the half marathon this past weekend. You might want to take it easy the rest of the week and reverse taper. Hard training right after a race is a good way to get injured. Your body needs some time to recover and heal.

    over 2 years ago Like2 people

  • Frank A.
    Frank A.

    @Marc - Thanks! I have easy runs in the training plan for a couple of weeks. My next threshold workout is in two weeks. I'm definitely not going to be running hard in Italy :-)

    over 2 years ago Like1 person

  • Arin W.
    Arin W.

    Way to go! What training plan are you using? And sorry if you mentioned it already, I may have missed it.

    over 2 years ago Like1 person

  • Frank A.
    Frank A.

    @Arin - I am using a Greg McMillian plan that is available through the adidas miCoach app. I'm doing level 4 (4 hr goal) and have 5 workouts/week, with one long run, a couple of easy runs, and a little speed work. I used his level 3 half marathon plan on the same app to prep for Saturday and enjoyed it. And it worked - I ended up running much faster than the training goal of 2:05 or my estimated finish time of 2:15!

    over 2 years ago Like2 people

  • Wanda
    Wanda

    Well done, Frank!

    over 2 years ago Like1 person

  • Tracy S.
    Tracy S.

    Awesome work Frank.

    over 2 years ago Like1 person

  • Morgan J.
    Morgan J.

    awesome run frank!

    over 2 years ago Like1 person

  • Wendy
    Wendy

    Fantastic job Frank especially after you had to be exhausted from taking out the trash! Woo-hoo!

    over 2 years ago Like1 person

  • Hill
    Hill

    Nice job!

    over 2 years ago Like1 person

  • Joy R.
    Joy R.

    The pre-run house workout is tiring enough! Nice going, Frank - especially after this weekend!

    over 2 years ago Like1 person

  • Liz B.
    Liz B.

    Now THAT's a warm up! LOL Great job on your 5.5!

    over 2 years ago Like1 person

  • Arin W.
    Arin W.

    @ Frank A. cool and thanks!

    over 2 years ago Like1 person

  • Amy O.
    Amy O.

    Sounds like a great run Frank :)

    over 2 years ago Like1 person

  • Hallie H.
    Hallie H.

    There is so much mental to running ... You can totally do this!!! Great Workout!!

    over 2 years ago Like1 person

  • Taner O.
    Taner O.

    Nice run Frank! When is Chicago Marathon?

    over 2 years ago Like2 people

  • Frank A.
    Frank A.

    @Taner - October 7

    over 2 years ago Like1 person

  • Michelle D.
    Michelle D.

    Nice

    over 2 years ago Like1 person

  • Ken

    Nice work Frank, great run, great pace!

    over 2 years ago Like1 person

  • Harry 5k
    Harry 5k

    Nice job!

    over 2 years ago Like1 person

  • Patrick K.
    Patrick K.

    Great job before running,then in chicago you will improve if you keep it moving in that program you have,good luck to your trainings.

    over 2 years ago Like1 person

  • Ellisha I.
    Ellisha I.

    This is excellent stuff Frank. Will this be your first marathon or one of many?

    over 2 years ago Like1 person

  • Frank A.
    Frank A.

    @Ellisha - definitely the first. We'll see if it will also be the last :-)

    over 2 years ago Like