{"id":596,"date":"2012-07-08T12:42:27","date_gmt":"2012-07-08T17:42:27","guid":{"rendered":"http:\/\/www.franklinkuok.com\/life\/?p=596"},"modified":"2012-07-08T13:39:39","modified_gmt":"2012-07-08T18:39:39","slug":"first-training-entry-10-miler-along-the-lakefront","status":"publish","type":"post","link":"https:\/\/www.franklinkuok.com\/life\/first-training-entry-10-miler-along-the-lakefront\/","title":{"rendered":"First Training Entry &#8211; Week 1 &#8211; 10 miler along the lakefront"},"content":{"rendered":"<p><strong>Base Miles (10 weeks)<\/strong>: 135.25 miles &#8211; 18:47:19 (8:20\/mile)<br \/>\n<strong>Week 1<\/strong>: 23.56 miles &#8211; 3:08:56 (8:00\/mile) | <strong>Last run<\/strong>: 10.02 miles &#8211; 1:21:57 (8:10\/mile)<\/p>\n<p>I&#8217;ve been training for the past 2.5 months and have gotten in about 135 base miles before week 1 of an 18 week training program that mixes Hal Higdon&#8217;s Intermediate Marathon training program with World Vision&#8217;s training program.  Today was the last day of Week 1&#8217;s training and I ran with Team World Vision on a 10-mile long run.  The weather was amazing and everyone was in high spirits since we finally got some reprieve from the <a href=\"http:\/\/articles.cnn.com\/2012-07-01\/us\/us_extreme-heat_1_heat-wave-relief-from-scorching-heat-extreme-heat?_s=PM:US\">scorching Midwest heat<\/a> that we&#8217;ve been experiencing for several weeks now.<\/p>\n<p>Having been training at about a 7:45 to 8:15\/mile pace for my standard runs prior to my long-run I figured I would do around an 8:30 to 8:45\/mile pace.  That wasn&#8217;t the case, at all.  In fact, the weather was perfect, 73 degrees or so with a cool lake breeze and I felt really good throughout the entire run.  I ended up doing 10 miles at an average pace of 8:10\/mile going at what I thought was a pretty easy pace (60-70%).  It was a solid run for everyone and there was a great sense of running camaraderie.<\/p>\n<p>The route was nice too, since having just moved to Chicago just a little over 2 months ago, I haven&#8217;t had the opportunity to try out too many routes yet.  We ran to Navy Pier and then looped back and went 3 miles west of Castaways to the &#8220;Totem Pole&#8221; and back.  It was pretty breezy and the waves were making some big splashes along the path which was fun and amusing.<\/p>\n<p>Days like this remind me why I run and go through a pretty regimented training program in the summer to get ready for a Marathon.  I love how you can run and explore different parts of Chicago and when the weather is nice, it just makes everything better!  17 More Weeks to go!<\/p>\n<p><center><img decoding=\"async\" src=\"http:\/\/www.franklinkuok.com\/life\/im-in-ny-marathon_small.jpg\" ALT=\"I'm in New York Marathon 2012\"><\/center><\/p>\n<p><center><img decoding=\"async\" src=\"http:\/\/www.franklinkuok.com\/life\/lake-front-path_small.jpg\" ALT=\"Chicago Summer Running\"><\/center.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Base Miles (10 weeks): 135.25 miles &#8211; 18:47:19 (8:20\/mile) Week 1: 23.56 miles &#8211; 3:08:56 (8:00\/mile) | Last run: 10.02 miles &#8211; 1:21:57 (8:10\/mile) I&#8217;ve been training for the past 2.5 months and have gotten in about 135 base miles before week 1 of an 18 week training program that mixes Hal Higdon&#8217;s Intermediate Marathon &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.franklinkuok.com\/life\/first-training-entry-10-miler-along-the-lakefront\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;First Training Entry &#8211; Week 1 &#8211; 10 miler along the lakefront&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42,19],"tags":[],"class_list":["post-596","post","type-post","status-publish","format-standard","hentry","category-new-york-marathon","category-running"],"_links":{"self":[{"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/posts\/596","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/comments?post=596"}],"version-history":[{"count":15,"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/posts\/596\/revisions"}],"predecessor-version":[{"id":611,"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/posts\/596\/revisions\/611"}],"wp:attachment":[{"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/media?parent=596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/categories?post=596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.franklinkuok.com\/life\/wp-json\/wp\/v2\/tags?post=596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}