Weekly Summary – 116 miles in 12 runs (basically 5.5 days). First week back in the driver’s seat! Arrived home from Peru on Tuesday and a great first long-run of 40km in 2h17 (3’26/km). Heat/humidity is tough, though!

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, 15 de Agosto, 2016 – AM: Very easy run in the middle of a busy last day with the grownups. Ran with Nel down el sol and zig zagging a bunch to avoid traffic lights. Hate running in Cusco! But a lovely day and good company. Last run in Peru for the summer (if all goes well and I make it home tomorrow!). Total run 3M.

PM: Travel CUZ to LIM, long layover in LIM with big delays to MIA. Hung around with Nic in the lounge until about 1am and finally boarded around 2am (10pm scheduled departure). Managed to get maybe 5 hours of sleep at least. Yay business class – thank you credit card churning.

Martes, 16 de Agosto, 2016 – AM: Travel to MIA, easy entry into US with mobilepassport app. Hang out at Centurion lounge. Easy flight back to DCA. Home around 2pm.

PM: Ran from home solo out/back on MVS then tried to do some quicker running. Very hot – upper 90s and humid – yikes! Ran 4M in 26’ and then drills, strides, and did 3km in about 9’20. Jogged over to the turf fields and did 8x diagonals after which felt alright but still pretty brutal in the heat and just from being super tired. Total run 10M+.

Miercoles, 17 de Agosto, 2016 – 10am: Slept late, so very hot for my morning run. Also wanted to make it back in time to watch Men’s Olympic Steeple Final, so ran only 60’ out/back on MVN. Felt okay but still struggling a lot with heat/humidity. Total run 8M++ in 60’ (4’26/km).

4:30pm: Easy run 5km and then 4km of 400m on, 400m off from 73->63 and ~90-94 for the off. Just wanted to get the legs moving. Finished with easy run with Mariana on bike into DC to meet up with Mr. C and Zinnia for dinner. Felt pretty brutal. Melting out there. Total run 10M+.

Jueves, 18 de Agosto, 2016 – 9:30am: Slept in again so still super hot when I left. Ran Matt’s loop. Felt okay at first but struggling at the end. Still managed to run a good bit quicker last few km, but didn’t feel very good. Total run 11M in 1h21.

5:30pm: Ran to CC loop for 8km and then over to turf field for strides. Running a bit quicker (4’30->3’40) and strides felt good. Stopped at Costco and jogged home. Total run 7M- in 47’.

Viernes, 19 de Agosto, 2016 – 7am: Ran early with Mar on bike to TC Williams track. Got kicked off after a few minutes as they had some kind of band practice but luckily there’s another track like .5M away (only in America!) and so we headed there. About 6M of warm up in total. Did some drills and strides there and then paced Mar’s workout for her (800 + 3x 1000m/200m). She did very well.

Did my own workout after of 200, 200, 400, 400, 200, 200. Legs were pretty fried and these didn’t feel as good as I expected. Definitely tired legs either from too much running already or just combination of bigger week, travel, heat, etc. Ran the first 3 reps in trainers and the last 3 in spikes but didn’t make a big difference on pace. 400s were particularly disappointing running like 29-30/33-34. Maybe these reps really are easier at altitude, even on dirt track, thanks to air resistance!

Jogged all the way home about 5M. Very hot and jello legs by the end. Total run 16M.

Splits (full recovery, walk/jog)
2x200m: 28.9, 29.2
2x400m: 64.3, 63.9
2x200m: 28.9, 29.1

4:15pm: Ran around CC to do some errands and then finished with 5km progression. Stopped for drills and a couple strides. Felt very good on this. First time I’ve felt quite good running fast. Very good sign. Started out around MP/50K pace and finished last 1km quick in 2’52 for 15’33. Good run. Cooled down very short. Total run 10km++.

Splits:
3’15
6’28 (3’13)
9’38 (3’10)
12’41 (3’03)
15’33 (2’52)

Sabado, 20 de Agosto, 2016 – 7:30am: Ran Mar’s long run with her. Started out very easy ~5’30/km but worked down to 5’00 by halfway and then a good bit quicker on the way back down to about 4’20-30/km. Very good. Stopped for minor meltdown but otherwise very nice run, if a bit quicker than I expected. Finished with 6km extra solo on CC loop quicker 4’10->3’55 which felt very relaxed. Jogged home. Total run 12M+ in 90’.

4pm: Easy run around CC loop and then to turf field for 6x strides. Felt very good on these. Hot but feeling better, even in track pants and long sleeve. Jogged home via CVS. Total run 5.5M in 40’.

Domingo, 21 de Agosto, 2016 – Sparknotes: 40km in 2’17’32 (3’26.3 avg) w 20km mod (3’33) + 5km RP (3’15) + 5km mod (3’33) + 10km on TM @ RP (3’14). 76-80F.

6am: Ran very early with Mar on bike for fluids. 1km solo to warm up first.

Felt very good first 20km out/back on MVS, taking fluids every 2-4km and gel at 10km. Running good pace in the 3’30s for the most part but felt very relaxed overall. Got to the 1km loop at 19km and got to 20km in 71’13 (3’34/km avg) with an avg HR of 163. Took gel #2 at 20km.

At this point, did 5km pickup at ~goal race pace and ran right in the range I wanted in the 3’10s for 16’15 (avg HR 175).

Another 5km moderate around the loop (17’45) and then back to the gym where I planned to do the last 10km on the treadmill as I was really starting to overheat (it was over 80F at this point). Interesting to note that HR was much higher on that moderate 5K after the pickup than the first 20km. Could be due to increased ambient heat or increased body temp due to intensity of pickup.

Last 10km on the treadmill (1.5%) was tough but manageable. Definitely needed to trust myself that I’d be able to maintain as it felt quite hard after like 2-3km, but I just knew that I should be able to do it. I think I’m not used to this level of perceived effort, so it takes a bit of time to get used to dealing with such a prolonged discomfort. I really haven’t done anything that hard for a sustained period since May, other than a handful of long-runs (and those were hard in a different way). Very pleased with how I managed this mentally and physically.

Negative split that last 10km with the last km fast in 3’00 to run 16’25/15’54 for 32’20 last 10k.

The total run was 40km in 2’17’32 (3’26.3/km avg).

This is a fantastic first long-run at sea level. I am running significantly faster for very similar workouts to what I did at this time last year. All my segments were consistently ~5sec/km faster than last year’s workouts at this time. This is a great place to be and I owe much of it to Paul, Alejandro, Sarah, et al for being there to push me all summer. Extremely pleased with where I am

Splits:
20km mod 1’11’13 (3’33.7/km) (avg HR 163)
5km pickup 16’15 (3’15/km) (avg HR 175)
5km mod 17’45 (3’33/km) (avg HR 170)
10km pickup 32’20 (3’14/km) (avg HR 175)

Full splits
1 km 3’20.0 (3’20.0) 145
2 km 6’59.0 (3’39.0) 165
3 km 10’31.0 (3’32.0) 164
4 km 14’07.0 (3’36.0) 160
5 km 17’46.0 (3’39.0) 161 (17’46.0)
6 km 21’27.0 (3’41.0) 163
7 km 24’55.0 (3’28.0) 162
8 km 28’27.0 (3’32.0) 164
9 km 32’15.0 (3’48.0) 164
10 km 35’45.0 (3’30.0) 158 (17’59.0)
11 km 39’04.0 (3’19.0) 168
12 km 42’36.0 (3’32.0) 169
13 km 46’08.0 (3’32.0) 169
14 km 49’42.0 (3’34.0) 164
15 km 53’21.0 (3’39.0) 166 (17’36.0)
16 km 56’51.0 (3’30.0) 165
17 km 1’00’28.0 (3’37.0) 165
18 km 1’04’10.0 (3’42.0) 163
19 km 1’07’46.0 (3’36.0) 161
20 km 1’11’13.0 (3’27.0) 162 (17’52.0)
21 km 1’14’28.0 (3’15.0) 172
22 km 1’17’46.0 (3’18.0) 173
23 km 1’21’03.0 (3’17.0) 175
24 km 1’24’13.0 (3’10.0) 177
25 km 1’27’28.0 (3’15.0) 178 (16’15.0)
26 km 1’31’03.0 (3’35.0) 174
27 km 1’34’34.0 (3’31.0) 173
28 km 1’38’07.0 (3’33.0) 173
29 km 1’41’41.0 (3’34.0) 169
30 km 1’45’13.0 (3’32.0) 165 (17’45.0)
31 km 1’48’33.0 (3’20.0) 167
32 km 1’51’51.0 (3’18.0) 169
33 km 1’55’08.0 (3’17.0) 172
34 km 1’58’23.0 (3’15.0) 174
35 km 2’01’38.0 (3’15.0) 174 (16’25.0)
36 km 2’04’51.0 (3’13.0) 176
37 km 2’08’05.0 (3’14.0) 177
38 km 2’11’19.0 (3’14.0) 177
39 km 2’14’32.0 (3’13.0) 177
40 km 2’17’32.0 (3’00.0) 179 (15’54.0)

5:30pm: Good shakeout solo around fields loop. Very hot. Legs didn’t feel too bad. Total run 4.4km in 20’.