am) 9 miles in Louisville. First 2 miles in 16:00, then pegged my HR at 140-145 for 7 miles in 44:06. 6:18 pace... flat terrain is a beautiful thing.
pm) 5 miles. No watch. No HR. Just ran. Included 4 X 20 step strides.
Tomorrow I am meeting some guys in Boulder for my first structured hard session in this Chicago build up. I had planned on not allowing myself to run more than 5% faster than goal pace. But since I don't know what goal pace is, I have some leeway. My goal at Chicago is not sub 2:20. The first goal is to break my 2:30 curse. I've run 2:30-2:32 in 3 of my 5 marathons and it's starting to piss me off. So, if I go with a goal of 5:40 (2:28 marathon pace), tomorrow I should run no faster than 5:23 pace. I may start with that and see where I feel. As the race gets closer and Iget a feel for where my specific marathon fitness is, I will be able to see my goal pace a little more clearly. 14 weeks is a bit far out to judge things.
One thing that will be more of a benefit to me than the workout, will be the group run setting and pushing myself against others which is a huge weakness of mine.