Weekly Summary – 111 miles in 13 runs. Finally seem to be fully recovered from car accident. A great week of training with two good workouts, despite getting food poisoning and missing a workout this weekend. Finally feeling like myself again and excited for the WORLD RECORD ATTEMPT in 2 weeks!! 9 Weeks to Boston!
| Day | AM Workout | PM Workout | Quality Miles | Total Miles | XT |
| Monday | 4M Reg | 11M EZ | 15.01 | Upper | |
| Tuesday | 3M Reg | 4x3k w/ kms at (MP/HMP/MP) w/1km EZ rec.16km tot work in 56’14 | 10 | 20.01 | Hips |
| Wednesday | 3M Reg | 13M EZ | 16.01 | Core | |
| Thursday | 6M Reg | 13M w (4×100, 2×200 (31/28), 1×400 (66) + 5km quick in 18′ | 3 | 19.01 | Legs |
| Friday | 10M Mod | 7M EZ | 17.01 | Hips | |
| Saturday | Botched Workout. Food poisoning. | OFF: SICK. | 12 | OFF, SICK | |
| Sunday | 5M reg | 7M Mod | 12.01 | core |
Lunes, 10 Febrero, 2014 – 9am: Easy regeneration around the park. A bit stiff again. Finished at gym for upper. Total run 4M+.
4pm: Easy-moderate run around the park. Felt very good today. Running much smoother and quicker. Legs and stride felt great. Very good run. Total run 11M in 80’.
XT: Upper body. Feeling good.
Martes, 11 Febrero, 2014 – 9am: pre-workout shakeout, very easy around park. Total run 5km, 3M+.
1pm: Workout day! Easy warmup around the park 5km+, drills, strides. Workout for today was 3-5x 3km paced (1km @MP, 1km @HMP, 1km @MP). Recovery between reps was 1km moderate to easy (so 4’-4’30/km).
Ended up being way harder than I expected. Probably a combination of a lot of things, but after the first two reps was really redlining. Was running the 3ks at about 9’40-45 (3’18/3’08/3’18) but that middle km was really killing me. The third km was so much harder than the first, as I was really trying to “recover” from the fast middle K. It was pretty rough. The rest before the last interval was more like a jog (4’4x) and the last rep was the slowest, but I made it through 4x, covering 16km (10M) in 56’14.
Cooled down around the park. Very tired.
Total run 17M.
Splits
|
1 |
4’12.4 | ‘ |
|
2 |
3’16.1 | 7’28.5 |
|
3 |
3’08.9 | 10’37.4 |
|
4 |
3’18.3 | 13’55.7 |
|
5 |
4’12.2 | 18’7.9 |
|
6 |
3’17.3 | 21’25.2 |
|
7 |
3’08.2 | 24’33.4 |
|
8 |
3’15.9 | 27’49.3 |
|
9 |
4’13.7 | 32’03 |
|
10 |
3’16.9 | 35’19.9 |
|
11 |
3’07.2 | 38’27.1 |
|
12 |
3’17.3 | 41’44.4 |
|
13 |
4’41.9 | 46’26.3 |
|
14 |
3’17.9 | 49’44.2 |
|
15 |
3’10.3 | 52’54.5 |
|
16 |
3’19.6 | 56’14.1 |
XT: Hips.
Miercoles, 12 Febrero, 2014 -9am: Easy shakeout around the park. Felt super stiff/sore. Not a good run. Very sore after. Total run 5km.
3pm: Felt way better by midday. Much better running. Ran around the park 4 big laps and then down to La Marin to finish and do some grocery shopping. Felt really good. Form felt smooth and legs felt okay, just a bit tired (understandably). Total run 21km, 13M+ in 1’39.
XT: Core, 15’.
Jueves, 13 Febrero 2014 -9am: Easy 10km around the park. Felt fine. Total run 6M++.
4pm: Ran around the park two big laps and then to the track to do some quicker running. Did full drills and then a couple strides and then 4x100m, 2x200m, 1x400m with equal jog rest. Didn’t time the 100s but ran 200s in 31 and 28 and then 400m in 66. Form felt okay but not perfect at high speed. Ran around the park but it was starting to rain so ran to the gym to finish on treadmill. Ran 5km progressive in 18’25. After did legs and then jogged home. Total run 13M+.
XT: Legs at the gym.
Viernes, 14 Febrero, 2014 – 9am: Easy run around the park and to the mall to pick up a new pair of headphones since mine broke. Total run 10M+ in 77’.
5pm: Travel down to Santo Domingo for tomorrow’s workout. Easy run in a pouring rain storm. Warm though, so felt okay. Total run 7M in 55’.
XT: Hips.
Sabado, 15 Febrero, 2014 – 6am: Woke up at 4am, had a cup of black coffee and some bread with Nutella and animal crackers. Left around 6am for workout. Goal was to run 1,2,3,4,3,2,1km with 3’ rest at HMP to MP to faster on the way down. Warmed up and felt okay form wise but tired. Also super crowded roads even at 6am, maybe cbecause I’m usually here on Sunday.
Anyways, stopped and did drills and a couple strides but didn’t feel great. Ran first km in 3’18 (goal of 3’05-08) and felt HORRIBLE. Decided to just call it off. Jogged back to the hotel feeling truly awful. Got back and started feeling really sick. Not a fun morning.
Total run 12M, NT.
PM: Travel back to Quito. Sick. Stomach, fever. No fun. Lying in bed all afternoon. Took ibuprofen which seemed to help. Awful day.
XT: Off. Sick.
Domingo, 16 Febrero, 2014 – 10am: Slept for like 13 hours. Still felt weak this morning but much better than yesterday. Very easy jog around the park to “test the waters” so to speak. Total 5M very slow.
4pm: Easy run around the park. Felt much better. Quicker pace and good form. Total run 7M, in 50’.
XT: Core
