Running week of June 27-July 3

Week 4 of Chicago Marathon training felt like a pretty successful week.  It definitely was not monotonous runs and included speedwork and trackwork as well as the first long run of the program.  After noticing some leg and knee pain from the last couple of weeks, I switched shoes for this week and it definitely made a difference.  I’m now running in the Saucony Zealots and since they worked well in the past from my first pair, I thought I’d go back to what works.  The Ram Racing BTN 10K is still a month away and I’m pretty sure that I’ll be wearing my Nike Lunarglides for the shorter race and save the Saucony Zealots for anything longer than 10 miles.  Don’t forget that if you register and use the code BibRaveBTN that you’ll get a free headband during your registration.  Week 5 looks pretty manageable finishing with another long run.  I don’t think I’ll do any box jumps this week though!!

Monday June 27
3 miles at 8 minutes 45 seconds average outside in my subdivision around the bike trails.  It was hot and I only needed to run 3 miles.  Legs were fresh going into week 4 of Chicago Marathon training.
6-27-16 (7).JPG

Tuesday June 28
3.11 miles at 8 minutes 32 seconds average on the treadmill at work doing the Chicago Marathon plan.  That included 200 meter intervals 25 times!  I did sets of 5 and in between I did 5 plyometric box jumps.  This was on the big 36 incher.  After 3 sets, my legs were on fire.  After the last set of 5 intervals, I finished with 10 box jumps.  It felt tiring but definitely worth it!  I’m definitely enjoying the speedwork.

Wednesday June 29
3 miles at 9 minutes 10 seconds average around the baseball fields.  I started around 7:30pm after doing errands all day.  The temps were pretty cool out but my legs were a little tired from Tuesday’s speedwork and box jumping!
6-29-16 (2)

Thursday June 30
Rest Day and I took advantage of doing nothing but stretching and foam rolling.  I needed it and hated it at the same time.

Friday July 1
3 miles at 8 minutes 42 seconds average on the treadmill at work.  This was after climbing and setting ladders all day which is already killer on the legs.
7-1-16 (2).JPG

Saturday July 2
10 miles at 9 minutes 7 seconds average in the Savannah.  I carried water but that ran out after about 4-5 miles.  I used some GU after the first 5 miles and then at 7.5 miles.  I’m still trying to figure out my fueling for long runs and hopefully get on a plan before October’s marathon!  The weather was hot even though I started out early in the morning.  My legs also seemed to recover pretty fast after a nap!
7-2-16 (2).JPG

Sunday July 3
Rest Day
Total Miles for the week:
22.11 miles

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Yiannis Christodoulou

European & National Aquathlon Champion (Age Group), GB Aquathlon team captain, 2021 National Sprint Triathlon Runner Up (AG) Representing Great Britain in the 2022 World & European Triathlon Championships (Age Group)

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