Weekly Summary – 133 miles in 13 runs. A great first week of training back home here in my winter build-up (really 6 days). A solid tempo run, some short hills, and a great long run. Getting back into it!
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Lunes, 5 de Diciembre, 2016 – 9am: Slept very well and super long last night after a few late nights in a row. Ran very easy shakeout with Mariana just to Inaquito and stopped because her ankle was bothering her. Walked back after. Total run 2M.
4:30pm: Ran solo to inaquito and back to pick up my shorts (which I didn’t get because the lady didn’t come in today. Bummer). Felt very good and running a lot faster out the door. Legs felt good. Total run 4M.
Martes, 6 de Diciembre, 2016 – 6am: Smooth sailing but a brutal, short red-eye from UIO to FLL last night (only 3h45, not enough to get very much sleep!). Traveling with Mariana which is always nice and she watched our stuff while I went and ran the length of the FLL terminal for a little under an hour. Finished with Ethio. Very tired but some strong coffee got me going and felt very good to move once I got into it. Total run ?? we’ll call it 10km+ in 50’.
12pm: Ran as soon as I got home as I knew if I waited any longer I’d get too tired. Felt surprisingly decent, though my welcome home weather was pretty awful: 43F and rain. Ran Matt’s loop and pace was surprisingly quick – probably a combo of descent to sea level and relatively fresh legs after a light weekend. Saw a very tall great blue heron in the river next to the lincoln memorial stretch. Very cool. Finished with 1M of float/stride in ~ 5’55. Total run 12M in 79’.
XT: Hips.
Miercoles, 7 de Diciembre, 2016 – Sparknotes: 10km tempo in 30’38 + 3x200m in 31, 32, 29.
8:30am: Slept for 12+ hours last night! Wow! Really needed that after a tough red-eye flight last night and a few late nights this past weekend.
Wanted to “test the waters” with a pretty white-bread workout this morning: just a steady tempo run of 8-10km. I was a bit short on time since I woke up late and had a doctor’s appointment, so was a bit rushed and cut the legs circuit from this one.
Warmed up 5km on MVN out/back – cool, around 45F but sunny and not too windy. Stopped and did drills and strides + 200m in 32.x. Workout on the 1km road loop which is wheeled and mark so I have a good amount of feedback.
Started out purposefully a bit aggressive ~68 for the first 400m and then settled down. I figured I should be able to run in the 5’00/M range (3’06/km) and settled right around there. Definitely felt interesting as legs were working much harder than lungs, especially in the first 5K (which makes sense due to altitude where this effort might have been 3’20/km), but got into a good rhythm. Had to stop briefly at 8km to fix my shoe but otherwise all good. Last km felt very good to accelerate and closed well in the last 500m or so to close in 2’55.6.
Caught my breath and then did 3x200m in 31, 32, 29 on the road and then a very short cooldown back home because I was tight for time. Ethio, etc.
Total run 12M.
Splits:
10km tempo:
Time Split HR
1 km 3’00.8 (3’00.8) 162
2 km 6’07.1 (3’06.3) 180
3 km 9’12.4 (3’05.3) 183
4 km 12’18.2 (3’05.8) 186
5 km 15’24.6 (3’06.4) 186
6 km 18’28.5 (3’03.9) 186
7 km 21’33.6 (3’05.1) 187
8 km 24’38.1 (3’04.5) 188
9 km 27’42.9 (3’04.8) 189
10 km 30’38.5 (2’55.6) 191
3x200m: 31, 32, 29
3pm: Easy run out/back on MVN. Legs felt pretty good after this morning’s session and wasn’t pushing at all. Surprised to see I was running ~ 4’20/km most of the time (28’ out/27’xx back). Felt quite comfortable. Total run 8M in 55’.
XT: Legs circuit. 3 sets of [step up (15x each leg), overhead lunge (24x), dynamic lunge (24x), squat (12x)]. No weight.
Jueves, 8 de Diciembre, 2016 – 10am: Slept long again and a bit sore this morning, so ran later. Easy run on Matt’s loop with 1M extra on the towpath. Felt okay, cool in the 40s, but clear and not too windy. Finished with 4x strides on grass and 200m in ~37. Total run 13M+ in 1h35.
XT: Back/hips
3:30pm: Deep nap – really tired today. Easy run out/back on MVN. Very cold due to strong headwind so turned back early and stopped by the house to get extra layers. Finshed around CC and costco fields loop with 4x strides on the fields. Felt okay just quite cold with the wind. Finished at Costco and walked home. Total run 9M in 66’.
XT: p90x.
Viernes, 9 de Diciembre, 2016 – Sparknotes: 6M + 10x Short hills + 4km prog 11’47 (3’05->2’47).
9am: A bit tired and sore this morning (still). Also very cold and windy (28F and 20mph winds). Still managed to drag myself out the door. 8km easy (~4’25-30/km) on the CC loop and then grabbed tracer flats and over to the hills. Stopped and did drills and 1 acceleration on the grass and then up to the hill. Did 10x short hills which all felt pretty good. Full recovery by HR
After, jogged to track and did 4km progression starting fairly comfortable at ~75/lap and finishing very hard (2’46/km). Felt quite tough but good to make it through this. Finished with easy run home to the gym. Was going to do legs circuit but muscularly totally worked, so called it off.
Total run 12M+.
Splits
Time Split HR
1 km 3’04.8 (3’04.8) 155
2 km 6’03.8 (2’59.0) 175
3 km 9’01.2 (2’57.4) 181
4 km 11’47.6 (2’46.4) 185
3:30pm: Easy run around CC for errands and then out/back on MVN. Pretty brutal with a lot of wind and chilly around 30F. Not ideal. Felt okay and nice to have a tailwind on the way back. Finished with a lap around the block to get to an hour. Total run 8M+ in 60’.
Sabado, 10 de Diciembre, 2016 – 9:30am: Slept super long and late again. Body is really soaking in the miles right now. Run felt very good though. Easy miles on Matt’s loop with 5x strides after. Felt very good for the most part and holding back. Cool around 30F with a stiff headwind on the way out, especially on the bridge. Nice tailwind last few miles though. Strides felt markedly much better than the last few days and muscular soreness is way down, even with a harder day yesterday. Think I’m rounding a corner here! Total run 11.5M+ in 1h23.
XT: Back/hips
4pm: Easy shorter run on out/back on MVN. Windy and cold on the way out again and kind of brutal but nicer once I turned around. Did 4x strides on the grass which felt great again. Jogged home. Total run 6M- in 42’.
XT: Hips
Domingo, 11 de Diciembre, 2016 – Sparknotes: 40km in 2’26’31 (3’39/km) with 5km @ HMP (14’59), 10km mod (40’50), 10km at 90% (35’00), 10km mod (40’27), 5km @ HMP (15’11)
9:30am: Slept well and finally woke up naturally a bit earlier and with RHR a good bit lower (43). First longer workout back here in the US for this training block. Goal was to do 40km total with 5km @ HMP, then 30km moderate (with a 10km pickup in the middle), then 5km at HMP at the end. Idea is for the first 5K to feel pretty comfortable and then the last 5K to feel quite hard, similar to the end of a race, as it’s run on tired legs.
Did 1km of warmup over to the 1k loop and some drills, no strides, and then into the first 5km. Very consistent right around 3’00/km every lap. Felt like a bit of a shock to the system at first but after 2km, I seemed to be able to relax and then it was just a manageable grind.
After that, jogged easy out/back on MVS for 10km and then back to the 1km loop where I did 10km at about 90% of MP (~3’30/km), a bit aggressive in the first 5km and slower in the second half as I wasn’t really focused on hitting any particular splits, just effort. Legs were already a bit tired from the quick start and a lot of running on pavement.
After, jogged another 10km out/back on MVS in 40’xx to come back to the loop for the last 5km. Took a minute to take off a few sweaty layers and change into Claytons and then started out. First km was really hard at 3’00 and I had to back off a bit after that, but running more comfortably second lap and came through 3’06 which seemed reasonable. After that, each lap got faster, 3’06, ‘05, ‘04 and then went pretty hard on the last one to run 2’56 for 15’11.
Very tough muscularly last 5km as my legs were pretty worked from 35km, 2+ hours of running at that point, but a very good first long run and very good to be able to run that second 5K within 12 seconds of the first one. Definitely way harder (as HR data show), but that’s how it’s supposed to be.
Jogged short home after. Very thirsty! A bit sore after this one. Ethio, etc.
Total work 40km in 2’26’31 (3’39/km). Total run 26M.
Splits
Time Split HR
1 km 2’59.4 (2’59.4) 185
2 km 6’00.0 (3’00.6) 176
3 km 8’59.8 (2’59.8) 177
4 km 11’59.3 (2’59.5) 180
5 km 14’59.3 (3’00.0) 181
10 km 35’47.5 (20’48.2) 149
15 km 55’50.4 (20’02.9) 155
20 km 13’03.1 (17’12.7) 170
25 km 30’51.1 (17’48.0) 168
30 km 51’17.7 (20’26.6) 156
35 km 2’11’19.5 (20’01.8) 159
36 km 2’14’18.8 (2’59.3) 159
37 km 2’17’25.2 (3’06.4) 168
38 km 2’20’30.7 (3’05.5) 182
39 km 2’23’34.9 (3’04.2) 185
40 km 2’26’31.2 (2’56.3) 187
4:30pm: Easy shakeout out/back on MVN. Easy shuffle to start down to about 4’30/km on the way back. Felt much better after this. Total run 4M in 31’.
