Weekly Summary – 80 miles in 9 runs. Last full week of vacation with a lot of travel, sight-seeing, and at least daily running. Great to get back into things!
Don’t forget to follow me on Instagram and Twitter (@TylerCAndrews). And, of course, don’t forget to check out STRIVE’s 2017 Programs! You can come do service work and train with me in Peru or Kenya and for 2017, we’ll once again have programs for High School and College students, and even a 10-day trip for adults and families, so be sure to take a look if you’re interested in an amazing summer experience! Finally, I have a few spots open for athletes looking for custom training plans and online coaching. Check out my site and email me if you’re interested!
Lunes, 27 de Marzo – 7am: Ran from Angkor Wat back to Siem Reap hotel as this was the one window to get any running in during the day. Run was pretty cool for the first few km as I was running on the grassy shoulder of the Angkor Wat moat but the the last 5km or so were on a fairly busy road with a narrow shoulder and a lot of buses, motos, etc. The last 2km or so in Siem Reap were particularly unpleasant as it was VERY busy traffic-wise and the road/sidewalk was super congested. Still got the miles in! No strides, though. Running 4’0x for the most part. Total run 6M in 40’.
Martes, 28 de Marzo, 2017 – Sparknotes: ON TREADMILL (1%): 10km Kenya run in 31’47 (3’31->2’45). HR very high! Hot in the gym!
8am: Jogged over to Brett’s hotel (~3km) and then ran on the treadmill there. Was hoping to do a bit longer than the HKT session a few days ago (i.e.12-14km), but was seriously overheating, even in the AC, and HR was (in retrospect) super high (191 max in the last km!) so cut it at 10km which felt appropriate.
No cooldown, just ethio as Brett was already waiting. Total run 10M.
Splits:
Time Split HR Rep
1 km 3’30.7 (3’30.7) 160
2 km 6’57.7 (3’27.0) 167
3 km 10’17.7 (3’20.0) 171
4 km 13’36.7 (3’19.0) 174
5 km 16’49.0 (3’12.3) 176 (16’49.0)
6 km 20’00.0 (3’11.0) 179
7 km 23’06.2 (3’06.2) 182
8 km 26’10.5 (3’04.3) 183
9 km 29’01.5 (2’51.0) 186
10 km 31’47.2 (2’45.7) 188 (14’58.2)
Miercoles, 29 de Marzo, 2017 – 12pm: Slept very late after a fun night in BK with Brett and Mariana. Much revelry was had! Woke up late but not feeling too bad. Very hot as it was the warmest part of the day. Ran with Mar very slow just to Lumphini (<1k) and then solo around the park. The loop is around 2.5km and ran around 3’55-4’0x pace for the most part. Felt very good actually but overheatd a lot and felt pretty beat by lap 6 or so. Ran lap 7 a bit quicker in 9’36 then stopped and did 10x strides which felt pretty good. Jogged back to the hotel after and got right in the pool to cool off. Total run 13M in 1’21.
Jueves, 30 de Marzo, 2017 – Sparknotes: ON TREADMILL (1% inc): 16km in 54’54, w 2km easy, last 14km ~uptempo at 3’20/km avg.
5am: Early run before a long day of travel from Bangkok to Madrid (in Qatar Air business class!). Ran on the treadmill at Oriental Residence as it was totally still night-time and I had no idea about whether it was reasonable to run in BK at this hour.
Wanted to get in as much as I could in about an hour (including ethio), so started out moderate and then did most of the run at about 3’20/km (the last 13km or so). This felt good but not crazy. Mostly got very hot. These Thailand gyms are air-conditioned, but still quite warm (just cooler than outside). Again, effort was good, but who knows what splits mean. The HR looks appropriate based on the effort, but I just have no idea where I am fitness-wise, so I have no clue if these last few treadmill runs will correlate at all with real workouts/races once I get home. Only time will tell!
Finished 16km (10M-) in 54’53 (3’25.8/km). Ethio, a last quick dip in the beautiful pool, a cold shower, and we were out the door and en route to the airport by 0615. Great start to a great day!
Splits:
Time Split HR Rep
1 km 4’09.3 (4’09.3) 134
2 km 8’04.1 (3’54.8) 141
3 km 11’42.4 (3’38.3) 152
4 km 15’12.1 (3’29.7) 158
5 km 18’34.3 (3’22.2) 160 (18’34.3)
6 km 21’57.4 (3’23.1) 161
7 km 25’15.7 (3’18.3) 168
8 km 28’35.7 (3’20.0) 169
9 km 31’55.6 (3’19.9) 171
10 km 35’16.2 (3’20.6) 173 (16’41.9)
11 km 38’36.4 (3’20.2) 174
12 km 41’53.8 (3’17.4) 175
13 km 45’09.6 (3’15.8) 176
14 km 48’23.6 (3’14.0) 176
15 km 51’37.8 (3’14.2) 178 (16’21.6)
16 km 54’53.1 (3’15.3) 179
7pm: Got antsy on the plane and did about 30’ of jogging back and forth the width of the cabin in the galley area (i.e. very small figure-eights). Must have been at least 1M??
Viernes, 31 de Marzo, 2017 – 11am: Easy run with Mariana after a long sleep. Ran out/back on dirt road down big hill almost to the bottom and back. Looped back through town and stopped at bakery and then back. No strides this morning. Total run 7M in 55’.
3:30pm: Ran solo on same route as this AM. Felt much better and running 4’00-20 for the most part. Down the hill and then along the canal path out/back. Back up was tough as it was super hot and sunny, but felt good. Finished with 10x strides on asphalt in hupanas. Total run 8M++ in 58’.
Sabado, 1 de Abril, 2017 – 9am: Ran with Mariana on a short loop on the dirt road and then back through Torre town to drop her off for some errands. Felt pretty awful. Came back to the house and grabbed headphones so I could at least listen to podcast but was just feeling really bad. Planned to do another hour for a longer single this morning with a busy afternoon, but ended up cutting it short. Total run 12M.
Domingo, 2 de Abril, 2017 – Sparknotes: Madrid 5K, 1st, 15’32. Big downhill first 3km in 8’50 and then very tough last 2km in 6’42. Only won by 2 seconds – had to work a lot harder than I expected!
Mariana and I ran a 5K that was part of the Madrid Half Marathon (which is actually fairly competitive, as they had a few Africans come in and the winner ran 61’5x). I really had no idea what to expect as I’ve basically been running with Mariana and doing strides and a few random progression type runs on treadmills. The course was quite tough, as the first 3km featured a nice gradual descent of 150 ft which it then entirely gained back in the 4th km and then had another big drop and gain in the 5th km to bring us back to the start/finish.
Warmed up on the course with Mariana, about 4M + strides, drills. On the line maybe 5 minutes early.
The last couple years, the winning time had been around 16’0x, so I was relatively confident I could win. But we took off at what felt like sub-60 second pace at the start (which may have been that fast as there were like 50 clowns sprinting off the line) but then settled quickly into a pack of 3 of us who would easily run away from the field and run 2’57/2’55/2’57 to come to 3K in 8’50. We then became two as ran up the big hill in 3’30 4th km, where I put a small gap on 2nd, and tried not to die too hard in the hilly 5th km (3’10) to win by only 2 seconds in 15’32. I actually had no idea how close the guy behind me was, as I looked back around 4.5km and he was significantly farther, so he must have gained quite a bit on me in the final ~200m straight.
I was pretty toasted, but pleased to run 15’32 on a very hilly course on basically no real training, in very old training shoes, and 4 weeks of getting fat off way too much vacation food and drink and not nearly enough miles. It was a lot of fun and – maybe more importantly – Mariana ran like 20’0x which is only a few seconds off her PR (and she’s been on basically the same running schedule that I have). Her mom and Aunt were also there, so it was fun to win the race in front of them as they were super excited and acted like I’d just won the Boston Marathon.
Very short cooldown while waiting for prize ceremony, only about 1M. Rest of the day was spent walking around Madrid, so on my feet a lot, which was nice.
Total run 8M+.
8pm: Ran easy solo from the Torre house once we were back home. This weird time here means it stays light until 9pm, so did an easy 5km out/back on the dirt road and then ethio. Total run 3M+, 5km.
