[TheSqueeze]

I usually have one marathon and a couple of half-marathons on my summer and fall schedule every year so that keeps my running schedule pretty full from May through Oct. I usually run 3-4 days a week consisting of one long and slow run anywhere from 8-20 miles at a pace of about a minute slower than my goal race pace; one medium distance tempo run 6-8 miles at or slightly faster than race pace; one speed run 3-6 miles of mile or half mile repeats at 5k pace of faster. I try to throw in 2 days of cross-training and strength training in there as well.

Off season workouts tend to be gym focused due to the cold Chicago winters -indoor cycling - spin classes, treadmill runs, cybex machine and weight lifting. The hardest part of the winter season is just getting to the gym...navigating through all of the ice and snow, finding parking and peeling off the layers of coats, gloves, boots and hats. If you can find a locker or a hook for all of your gear you know it is going to be a good day!