Chicago Marathon Training Week 11

After listening to my body and taking the time to rest, stretch and foam roll last week, this week I felt back on form. The tempo and speed workouts were real confidence boosters, and with a bank holiday tomorrow for my scheduled long run, next week should be a great week too!

Monday – 18 miles. Miles 1-4 at 9 min mile pace, 5-15 at 8.10 pace then 16-18 at 9 min pace. This was tough especially in pouring rain but I was glad to get it done!

Tuesday – BarreAsana class getting a workout and stretch after work.

Wednesday – Tempo run – the aim 1 mile warm up, 8.10, 7.50, 7.30, 7.10, 7.30, 7.50, 8.10, 8.30. The reality was a little more erratic – 7.59, 7.53, 7.40, 7.09, 7.43, 7.56, 8.16, 8.30. 

Hammersmith bridge

Thursday – Pre-work Barre class with my friend Kate followed by an amazing sport’s massage.

Friday – Yasso 800s, 9 X 800 my fastest ever. 3.17, 3.21, 3.24, 3.25, 3.18, 3.22, 3.23, 3.22, 3.20. I felt great after this workout, and almost couldn’t keep my paces down. The goal for this workout was 3.35 – 7.10 pace, however after running a 7.09 mile on Wednesday, I knew I could run these half mile repeats much faster!

Yasso 800s

Saturday – Barre class with my friend SJ followed by an amazing lunch at the Detox Kitchen in Soho.

Sunday – Rest Day

Hope you’ve had a great weekend!!

5 Comments

  1. August 30, 2015 / 8:54 pm

    Well done Charlie! I can’t believe the paces you’re doing, it’s amazing how your speed is improving! You’re making me think maybe I could get a little speedier if I just worked a little harder! Keep it up 🙂 x

  2. August 31, 2015 / 8:17 am

    Your training is really paying off! Those splits are so speedy! I’m looking forward to seeing how you get on at Chicago. 🙂

  3. August 31, 2015 / 12:49 pm

    Great job! I can’t wait to track you in Chicago! You’re going to KILL it!

  4. August 31, 2015 / 11:10 pm

    THIS is the beast mode Runner Beans that we love!! And as Jess said, you’re making me feel like I ought to try harder…in a good way!

  5. September 1, 2015 / 9:01 pm

    Woa! How are you getting so fast? Any tips on becoming a faster runner.. I can run 1-2 miles around a 10 minute mile pace but anything longer i’m in the 11 minute and higher zone.. I’m not overweight or particularly out of shape.. my legs just won’t seem to move faster for a longer period of time! any tips??

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