Sportscaster Mike Adamle Runs with Chicago Area Runners Association - Cara

SCHOOL, EITHER. >> AT LEAST WE'RE IN THE TOP TEN FOR SOMETHING. >> THAT'S NICE. >>> CHICAGO MARATHON. THE TIME IS FAST APPROACHING. HOW IS YOUR PACE? >> NOT SO HOT. GETTING THAT GOWN IS ONE OF THE HARDEST PARTS OF ANY TRAINING PROGRAM. CBS 2'S SPORTS DIRECTOR MIKE ADAMLE HAS TIPS IN TODAY'S FITNESS FRIDAY. >> Reporter: WITH 11 WEEKS OF TRAINING UNDER YOUR BELT AND THE MARATHON JUST 50 DAYS AWAY, YOU'VE UNDOUBTEDLY THOUGHT ABOUT RACE PACE. LET'S SAY YOUR GOAL IS TO RUN A SUB-FOUR HOUR 30 MINUTE MARATHON. YOU'VE CALCULATED YOU NEED TO RUN ON AVERAGE 10 MINUTE AND 18 SECRETARY MILES. HOW DO YOU MAKE THAT HAPPEN? HOW DO YOU FIND A RACE PACE THAT'S RIGHT FOR YOU? FINDING THE RIGHT RACE PACE IS ACTUALLY, IF THEY LISTEN TO US, IS ONE OF THE EASIEST THINGS TO DO. THEY HAVE TO RUN AT A PACE THAT'S SLOW ENOUGH THAT THEY CAN CARRY ON A CONVERSATION. >> DAN ASHLEY IS ONE OF MANY CHICAGO AREA RUNNERS ASSOCIION PACE SETTERS. THEIR MISSION: TO HELP THE NOVICE AND INTERIMMEDIATE MARATHON RUNNERS CROSS THE FINISH LINE IN THE TIME THEY HAVE' SET FOR THEMSELVES. >> THEY ARE GREAT. THEY ARE EXCELLENT. REALLY HELP YOU OUT. THEY HAVE BEEN IMPORTANT. I DON'T KNOW HOW PEOPLE DO IT THOUTH >> FINDING THE RIGHT PACE IS ELUSIVE. IT HAPPENS THROUGH EXPERIMENTATION, AND OVERTIME. WHEN SELECTING A RACE PACE, WHAT'S THE BIGGEST MISTAKE A RUNNER CAN MAKE >> TRYING TO GO OUT TOO FAST. TRYING TO SEE WHAT THEIR FRIENDS WHO HAVE BEEN TRAINING FOR MONTHS AND YEARS HAVE DONE AND TRYING TO MATCH THEM. >> WE TEACH THE PEOPLE. WE SORT OF GEAR THEM INTO WHAT THEIR ACCEPTABLE PACE IS GOING TO BE. IT BECOMES SORT OF INSTINCTIVE AS TO WHAT THEY NEED TO DO. >> Reporter: IN LIEU OF A SPACE SETTER, A WATCHING FOR MILE MARKER SIGNS AND WEARING A HEART MONITOR ARE GREAT WAYS TO GAUGE YOUR PACE. >> IF I RUN AT 135 BEATS PER MINUTE. >> NEXT WEEK IS A STEP BACK WEEK, WHICH MEANS REDUCED MILEAGE. TAKE ADVANTAGE OF MONDAY'S DAY OF REST. TUESDAY, FOUR MILES. WEDNESDAY, EIGHT MILES. LISTEN TO YOUR BODY. IF YOU HAD FEEL TLIK RUNNING EASY, DO SO. THURSDAY, FIVE MILES. FRIDAY, REST. SATURDAY, YOUR LONG RUN IS 12 MILES. IF YOU CAN FIND A RACE LIKE A HALF MARATHON, MUCH THE BETTER. SUNDAY, CROSS TRAINING AND RECOVERY. >> ALL RIGHT. WHO! >> MIKE AD, CBS 2 NEWS. >>> REMEMBER TO CHECK OUT OUR WEBSITE FOR THE TRAINING SCHEDULE FOR INTERMEDIATE TO EXPERT RUNNERS. LOG ONTO OUR WEBSITE, CBS2CHICAGO.COM AND CLICK ON THE LASALLE BANK CHICAGO MARATHON BUTTON. IN THAT PIECE YOU SAW THE DIRECTOR OF ENGINEERING FOR CHANNEL 2, WHO HAS ACTUALLY BEEN HERE ALL NIGHT LONG, DOING MAJOR WORK IN THE NEWSROOM. >> I RAN INTO MIKE ON THE