- Site:
- http://www.facebook.com/FDAck228
- Miles:
- 999 total / 259 in 2013
- Goal:
Plotting my marathon revenge for 2013 :-)
Frank Ackerman ran: Chicago marathon trai...
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- 6 miles
- 00:50 time
- 08:59 pace
- 701 calories
- details
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!
That's a lot of trash to take out :-)
Nice splits!
about 1 year ago • Like • 1 person
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 :-)
about 1 year ago • Like • 4 people
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!!!!
about 1 year ago • Like • 3 people
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.
about 1 year ago • Like • 2 people
@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 :-)
about 1 year ago • Like • 1 person
Way to go! What training plan are you using? And sorry if you mentioned it already, I may have missed it.
about 1 year ago • Like • 1 person
@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!
about 1 year ago • Like • 2 people
Well done, Frank!
about 1 year ago • Like • 1 person
Awesome work Frank.
about 1 year ago • Like • 1 person
awesome run frank!
about 1 year ago • Like • 1 person
Fantastic job Frank especially after you had to be exhausted from taking out the trash! Woo-hoo!
about 1 year ago • Like • 1 person
Nice job!
about 1 year ago • Like • 1 person
The pre-run house workout is tiring enough! Nice going, Frank - especially after this weekend!
about 1 year ago • Like • 1 person
Now THAT's a warm up! LOL Great job on your 5.5!
about 1 year ago • Like • 1 person
@ Frank A. cool and thanks!
about 1 year ago • Like • 1 person
Sounds like a great run Frank :)
about 1 year ago • Like • 1 person
There is so much mental to running ... You can totally do this!!! Great Workout!!
about 1 year ago • Like • 1 person
Nice run Frank! When is Chicago Marathon?
about 1 year ago • Like • 2 people
@Taner - October 7
about 1 year ago • Like • 1 person
Nice
about 1 year ago • Like • 1 person
Nice work Frank, great run, great pace!
about 1 year ago • Like • 1 person
Nice job!
about 1 year ago • Like • 1 person
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.
about 1 year ago • Like • 1 person
This is excellent stuff Frank. Will this be your first marathon or one of many?
about 1 year ago • Like • 1 person
@Ellisha - definitely the first. We'll see if it will also be the last :-)
about 1 year ago • Like