Weekly Summary – 109 miles in 13 runs. A bit of a weird week, recovering from Houston and then an injury scare on Saturday as something got tweaked in my left foot. Not ideal, but on the mend. Less than 7 weeks to Lake Biwa Marathon!
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, 16 de Enero, 2017 – 9am: Slept very well and long for like 11 hours last night. Legs felt fine this morning, but feet were a bit beat up. Easy run on Matt’s loop. Felt like I did a medium workout yesterday. Ugh. Total run 11M+ in 80’.
XT: Back/hips
4pm: Easy run out/back on MVN. Felt fine. Feet better than AM. Total run 5M++ in 40’.
XT: p90x.
Martes, 17 de Enero, 2017 – 9am: Ran easy inside to see how foot would feel. Did 1km in hallway and then on treadmill 6M in 43’ from 8’30->6’15/M. Felt pretty good once I got going. After, did 40 min on stationary bike, kept HR around 130. Total run 12M in 88’.
XT: Back/hips
4pm: Easy run out/back on MVS. Felt pretty good. Running comfortably 4’20s out, 3’50s back Finished with 5x very gradual strides. Left foot almost 100%. Total run 5M+ in 33’.
XT: Hips
Miercoles, 18 de Enero, 2017 – 9:30am: Easy run out/back on MVN. Warmer today, in the 50s already. Felt pretty good. Ground a bit sloppy from yesterday’s rain, still. Finished with a stop at USPS and then jog home. 5x strides which felt good. New shoes today! Starting the last big block before LBM tomorrow… Total run 10M+ in 69’.
XT: Back/hips
3pm: Easy run out/back on MVN. Felt good. Very nice out, almost 60F. Ran 5km in 21’ and then stopped and did drills and then 4x500m on/500m off getting quicker each one from about 3’30->3’00/km. Splits: 1’42, 1’58, 1’40, 1’57, 1’35, 1’56, 1’29 for 12’17 for 3.5km (3’30/km avg). Jogged home after. Total run 6M+ in 39’.
XT: p90x
Jueves, 19 de Enero, 2017 – Sparknotes: 12km progression run in 40’27 from ~3’40->3’10 + 6x200m @ 30-32.
Splits
5 km 17’35.2 (17’35.2) 159
10 km 34’07.7 (16’32.5) 166
12 km 40’27.6 (6’19.9) 176
6x200m: 32.6, 31.1, 31.3, 30.1, 30.6, 36.1
Total run 14M
XT: Legs
4pm: Easy shakeout around CC, to black squirrel, 4x strides, then stop at the post office. Felt surprisingly good after this morning. Total run 10km, 6M++ in 44’.
Viernes, 20 de Enero, 2017 – 10am: Slept a bit later after staying up to watch Dubai and then had a STRIVE interview. Warmed up slowly but felt pretty good after a few minutes. Running quicker second half, maybe 4’10s down to 4’0x at the end. Total run 12M in 1h26.
XT: Back/hips
3:30pm: Easy run down to longbridge and on the turf. Felt nice to run on turf. Ran 5km there in 21’ and then 8x strides which felt quite good. Warmer again today in the 50s. Total run 6M+ in 40’.
XT: p90x.
Sabado, 21 de Enero, 2017 – 9am: Ran into the city for the Women’s March on Washington. A lot of running around and trying to find Mariana at first and finally did and then lots of walking, standing, jogging around the event. Finally ran home around 1pm. Total run ~12M?.
5pm: Short turn around. Ran out to long bridge and on the turf. Legs felt quite good again! Maybe best they’ve felt in the last week. Did 5x strides and then jogged and then 1km in about 3’05 just to test the waters which felt good. Finished at the gym for ethio, hips, etc. as it was night time. Total run 6M+ in 39’.
XT: Hips
Domingo, 22 de Enero, 2017 – Sparknotes: Botched workout – felt pain in my left foot while doing strides in flats today and was then feeling a mechanical hitch in my gate so stopped the workout before it began.
PM: Very frustrated after this morning’s bailed workout. Ended up doing the workout by effort on the bike. Did the same basic structure of 6’ hard, 3’ easy, 3’ very hard, 3’ easy x 4 (so 1 hour total). Felt like I got a good workout out of it even if I was kind of depressed/despondent. Did full leg circuit after which felt good.
XT: Legs circuit. 3 sets of [step up (15x each leg), overhead lunge (24x), dynamic lunge (24x), squat (12x)]. 10 pounds on everything, bar on squat.
