Weekly Summary – 114 miles in 13 runs. Mostly just recovery this week from last weekend’s big marathon PR. Starting to really train for the conditions (running in heat and later in the day) as I ease back into one last block of moderate mileage. Less than 4 weeks to go!
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Lunes, 10 de Octubre, 2016 – 9am: Very slow run, starting with Mariana for first 4km or so and then solo. Ran first km in like 6’00 and then down to about 4’50 over the course of the run. Legs pretty beat but not too awful. Cool, around 48F but sunny and clear. Total run 11.5km, 7M+ in 60’.
XT: Back/hips, no weight. Hip flexors quite sore.
4:30pm: Easy shakeout very slow again out/back on MVN. Short as still a bit sore and being very cautious. Ethio, stretching, XT, ice bath. Felt much better after. Total run 5km, 3M+ in 25’.
XT: Hips
Martes, 11 de Octubre, 2016 – AM: OFF from running. Lots of walking on the walking desk and to costco and back. Legs feeling way better.
5:30pm: Ran later after strive call. On the treadmill in sweats both for starting heat acclimating and to give the legs a bit of a gentler ride still less than 72 hours post marathon. Felt infinitely better than yesterday. Started around 8’30/M and worked down to 6’40/M at the end (1% incline). Wore sweat pants, two long sleeves and track jacket, wool hat. VERY sweaty. Also the AC in the gym is messed up so it was 75F – lucky me! Total run 8M in 60’
XT: P90x.
Miercoles, 12 de Octubre, 2016 – 10am: Feeling just about back to normal after 3 nights post-marathon. Skewing my second runs later in the afternoon, so staying up later and waking up later as well. This is also good because it’s getting cool in the early mornings, so my morning runs are later and a bit warmer. Ran over to the 1km loop and did 9km there from 4’25->4’15/km. Felt very comfortable today. Legs felt good. Range of motion much better. Beautiful day, 60s and sunny. Finished with a lap around the building to round up. Total run 7M+, 11.4km in 49’.
XT: Back/hips
5pm: Ran out/back on MVS to Alexandria and back. Legs felt pretty good again, running comfortably in the 4’10s to 30 range. Wore tights, tech long sleeve with heavy cotton long sleeve over and then track jacket on top. Wool hat and gloves as well. This makes for very hot running, even with temps only in the 60s. Finished with 4x strides on the grass. First quicker running since Marathon 3.5 days ago and felt pretty good. Total run 9M+ in 65’.
XT: Hips
Jueves, 13 de Octubre, 2016 – 11am: Ran late as I was waiting for Mariana. Ran with her very easy out/back on MVN. Felt very good running super easy ~5’00/km. A bit quicker on the way back. Nice and relaxed. Total run 10km+, 6M++ in 50’.
5pm: Sparknotes: 16km in 58’50 (3’40/km) on treadmill. NB – HOT CONDITIONS.
Ran 1M easy and then on treadmill. Lucky (for me – not for everyone else) the gym AC is broken. I bought a small indoor thermometer and it was 77-79F and 60-65% humidity. I started out wearing tights, long sleeve, thermal gloves and hat. The plan was to try to do 20km progressing from moderate to maybe 50k-ish effort/pace? That ended up being totally unrealistic. Way too hot in these layers given the temp and humidity in the gym. Started out at 4’00/km and brought it down to about 3’30 by 5km but felt like I was totally redlining and HR was in the 170s, so stopped and caught my breath and took off tights/hat/gloves and then got back on. Now wearing just long sleeve and shorts, still felt pretty bad running 3’40-45/km and HR was still super high given this pace (170ish). Went to 15km at the same pace just to get data on constant pace and see what the HR did and then increased to about 3’30-3’25 last 1km to get to 16km which felt extremely hard.
I think a lot of this was probably due to my legs still being a bit fried from Sunday, so it was probably a double whammy of sorts. Turnover wasn’t there and the hot conditions were obviously tougher than I expected. Good thing I have 29 days to figure this shit out!
Cooled down very short on TM 1M and then leg circuit. Drank a LOT 4x 18 oz bottles over the whole workout and immediately after!
Total run 12M+
XT: Legs at the gym. 3 sets of [15x each leg step up, 20x overhead lunge, 24x dynamic lunge, 12x squat (bar)]. 10 pounds on everything for 1st set, 2nd and 3rd no weight.
Viernes, 14 de Octubre, 2016 – 10:30am: Ran on treadmill in sweats, hat, thermal gloves, track jacket. AC seemed to be working again as temp was down to 68 and gym was empty, so tested out space heater. With heater balanced on machine next to me I was able to get air temp near my torso consistently to 77F but no higher. Will need a more power unit or a second unit.
Run felt good – much better than yesterday. Ran from 8’30/M down to 6’20/M. Total run 10km, 6M++ in 44’.
XT: Back/hips.
4:30pm: Ran on Matt’s loop. Finally getting into the swing of these afternoon longer runs! Felt great today. Legs were really good and running 4’20/km out the door and quicker with no effort. New shoes day as well which always helps. Beautiful out, sunny (though setting by the end) and in the 60s. Wore tights, 2x long sleeve, jacket, hat, gloves. Finished over at Costco fields with 8x strides which felt very good and then to simon for a VGC stop and back home. Total run 14M in 1h37.
XT: p90x.
Sabado, 15 de Octubre, 2016 – 10:30am: Ran later on treadmill after call with Jon. Had the space heater going so up to about 75-77F again. Wore sweatpants, 2x long sleeve, cotton hoodie, track jacket, wool hat, gloves. Felt pretty good. Drank about 16 oz of nuun. Started easy first 1km and then most around 7’00/M to 6’30/M. Total run 10km, 6M+ in 42’.
XT: Back/hips.
4:30pm: Ran very easy with Mariana first 8km ~5’00/km and then solo on loop for 6km. Ran over to the costco fields after and did 6x strides on grass which felt good. Jogged home after. Very nice afternoon – got a heat wave coming up. In the upper 60s today and forecast is for 70s and 80s next 5 days. The weather gods are smiling upon me! Still wore tights, 2x long sleeve, jacket, hat, gloves and was pretty comfy. Total run 11.5M in 80’.
XT: Hips
Domingo, 16 de Octubre, 2016 – Sparknotes – 2h30 long run (36.5km, 22.7M – 6’34/M, 4’05/km). Warm and sunny ~73F and serious layering today. Very dehydrated last 30 minutes or so, didn’t bring enough fluids. No CHO – only nuun.
Schedule:
8am wake up (T-6 hours), black coffee, NV bar
9:30am shakeout
10am: stretching, some light snacking, drank about 1L of nuun
12pm: reading/very light nap
12:45: awake
1pm: about 80% of second cup of coffee
2pm: start workout
9:30am: Easy shakeout on treadmill with long single in the afternoon. 8’30/M to 6’20/M. In sweats as always, felt good by the end. Total run 2M in 14’.
2pm: Longer version – 2h30 moderate run with Mariana on bike for company/fluid support. Did combo of Potomac park loop, Matt’s loop, and a long out/back on the towpath. Very nice day – nice and warm and sunny, in the mid 70s. Ran in tights, hat, gloves, thermal longsleeve with cotton long sleeve over and track jacket on top. Very warm!
Felt very good first 90’ or so and then realized I wasn’t going to have enough fluids. Felt like I could have killed my nuun supply at 25km but I figured I’d rather save it for the last 50min of the run. Not ideal and struggled a bit last 30 minutes but this is to be expected.
Also very much worth noting that we had a nice 9-10mph tailwind from about 8km to 22km and then turned back into the wind with about an hour to go. This made the going quite tough the last 30 minutes on the river running into the wind. Still, very good effort 7 days post marathon. Very luck to have this October heat wave coming through this week!
Also note that I took no carbs during this run, only nuun. I also hadn’t eaten much today. Just a nature valley bar around 8am and some pretzels (maybe 300-400 cal worth) after my morning shakeout around 10am. This seemed fine and would have been very comfortable with some gels.
Finished in 2’29’00 for 36.5km door-to-door. Could have run another minute or another 500m to round up, but I was honestly pretty worked and really needed to drink.
Splits
5 20’25.0
10 40’54.0 (20’29.0)
15 1’00’56.0 (20’02.0)
20 1’21’08.0 (20’12.0)
25 1’41’01.0 (19’53.0)
30 2’01’51.0 (20’50.0)
35 2’22’56.0 (21’05.0)
36.5 2’29’00.0 (6’04.0)
