I ran the DG 10-miler one year ago in 1:11:52 (7:11/mile). My goal going into today’s race was to break 1:09.
I did not think I had enough speed work in me to break 1:08, which is where I wanted to be several weeks ago when planning my training. The Wheaton 10k three weeks ago – a 41:52 in very warm temps - made me question if I could do much better than 1:09. However, the conditions were much better today – mid 60’s and no beaming sun.
In the end, I shaved off 4:09 from last year’s result and broke 1:08. Miles 9 and 10 were 6:25 and 6:12 respectively. The DG course was reasonably hilly as well – especially by Chicago area standards.
I had an awesomely strong second half. It was a killer negative split. I dropped a lot of runners during the last 2 miles.
Downer's Grove 10-mile results - 6/24/07
First 5 miles - 34:35
Second 5 miles - 33:08
Finish time: 1:07:43 (6:46/mi)
Today's run was a real confidence boost. I hoped I would be able to run this kind of race today so that I could be sure I am progressing toward a 1:26 half in August, which is about where I need to be for a 3:00 marathon.
Recap of 6/18 week - 15 weeks to go
Mon 6/18 – 10 miles - 7:40 pace – Pretty strong run – BNL concert
Tue 6/19 – Early flight to NY -- 4 mile eve run – approx 8:00 pace
Wed 6/20 – 8 miler - 7:49 pace - hilly run in Norwalk CT
Thu 6/21 – Rest / Fly back home
Fri 6/22 – 8 miler – 7:40 pace
Sat 6/23 – Treadmill recovery run – 4 miles - 8:35 avg pace
Sun 6/24 – 10 mile race (6:46/mi) – 3 miles recovery 8:38 pace = 13 total
TOTAL MILEAGE: 47
We are seven weeks away to the Chicago Distance Classic, where the new goal will be 1:25:59. I plan to average 55 mpw between then and now.
Good news in that I am not traveling for work this week. I plan to get up to 50+ miles this week for the first time since in March before Boston.
I am torn on when to start the intense speed work on the track. Pfitzinger’s plan only prescribes strides in Mesocycle 1(first six weeks of the 18 weeks). I think I will try some track work to see if I can set my 5k PR on July 12.
Plan for 6/25 week
Mon 6/25 – 7 miles – recovery + gen aero
Tue 6/26 – 10 miles - Speed work: 400m track repeats
Wed 6/27 - REST
Thu 6/28 – 10 miles general aerobic
Fri 6/29 – 7 miles - Recovery
Sat 6/30 – 17 miles long – plan to run 7:40-50’ish
Sun 7/1 - REST
TOTAL MILEAGE TARGET: 51 miles
I can run a sub-three hour marathon. There is lots of work to do, but I am making progress toward this amazing goal.