Weekly Summary – 156 miles in 15 runs. Two solid workouts, great recovery from last week’s special block, and lots of miles. Probably the last full volume week before Hartford (less than 3 weeks away!). PS – don’t forget to follow STRIVE on Instagram (STRIVEtrips) and Twitter (@STRIVEtrips) for even more updates!
Lunes, 15 Septiembre, 2014 – 11am: Ran with Mariana to her work and back very slow and then tacked on. Very muscularly sore today from yesterday’s special block. Felt not dissimilar to a marathon. Total run 10M in 89’.
5pm: Ran solo on long lakes to sam’s loop. Felt better than this morning. Total run 11M in 88’.
XT: Core, 12’.
Martes, 16 Septiembre, 2014 – 9am: Easy run solo on mid-res-pond loop. Felt a bit stiff at first but much better by the end, running ~7’00. Total run 11.5M in 90’.
3:30pm: Ran solo on long lakes. Felt so much better! Wow! Running 4’30/km pace out the door and 3’50 by the end. Finished with 1600m on the track at HMP (4’54) to test the legs which felt surprisingly comfy. Jogged to the gym for upper and then home. Total run 11M+ in 77’.
XT: Upper at the gym: 3 sets of [Push-ups, curls, dips, shrugs, lat pull downs, rows, pull-ups, flutters. ]
Miercoles, 17 Septiembre, 2014 – 11am: Ran solo longish after a morning work call. Ran science museum. Beautiful early fall day on the charles. Very comfy run, legs feeling much better. Passed 15M in ~1’45. Finished with 1600m quick in 4’49 feeling pretty comfortable. Jogged 2M easy after that. Total run 17M++ in 1’59.
5pm: Easy run on the fields. Felt good, 7’30 -> 6’00 pace. Total run 5M+ in 36’.
XT: Hips.
Jueves, 18 Septiembre, 2014 – 9am: Easy shakeout, pre-workout, on the fields. Felt good, ran until I felt nice and loose. Total run 4M+ in 30’.
11:30am: Workout day. Had one bagel and a cup of black coffee between runs.
Warmed up 4M+ easy, grabbed a gatorade and stashed it. Workout was a fartlek – 2min on, 1min off, with the 2min segments at marathon pace and then working down to HM pace at the end and the “off” segments moderate (~3’45-55/km, 6’00-6’15/M).
Felt SUPER easy and relaxed at the beginning, which was great. Running comfortably 3’12-15/km on the on sections and 3’50 on the off sections. Brought the pace down after about 35’ and ran the last few on sections closer to HM pace (3’00-05/km), still felt great. A bit more focused, but never very hard. Total was 15km of work in 50’07 (3’20/km 5’22/M avg), last 5km was 16’13 (full splits below).
Finished and jogged to the train tracks hill and did 10x short hill sprints with walk/jog recovery.
Jogged to the gym after for leg circuits before heading back.
A very good workout – long (time-wise), but never too tough.
Total run 17M+
15km Fartlek splits
1 (3’20.0)
2 (3’27.2) 6’47.2
3 (3’21.8) 10’09
4 (3’25.0) 13’34.0
5 (3’22.9) 16’56.9 (16’56.9)
6 (3’22.1) 20’19.0
7 (3’23.3) 23’42.3
8 (3’24.5) 27’6.8
9 (3’19.5) 30’26.3
10 (3’26.9) 33’53.2 (16’56.3)
11 (3’16.2) 37’09.4
12 (3’15.3) 40’24.7
13 (3’15.0) 43’39.7
14 (3’13.7) 46’53.4
15 (3’13.3) 50’06.7 (16’13.5)
5pm: Ran with Dan V. very easy shakeout on the fields. A bit stiff but didn’t feel too bad. 25 mile day with 90 in the last 4 days… Ice bath tonight. Total run 4M+ in 29’.
XT: Legs (post workout) at the gym.
Viernes, 19 Septiembre, 2014 – 10am: Easy run solo on mid-res, 1500m pond. Felt pretty stiff at first but much better by the end. Total run 18km+, 11M++ in 1’30.
4pm: Ran solo on long lakes. Felt much better, running quicker 4’00-15 pace after the first few. Finished with 2M at HMP in 9’48. Good run. Total run 11M++ in 1’14.
XT: Core, 12’.
Sabado, 20 Septiembre, 2014 – 10am: Ran with David on mid-res/1500m pond. Felt really good, nice to have company. Beautiful morning. Total run 11M in 1’27.
4pm: Ran solo on rev long lakes. Felt great, running much quicker ~4’00-10/km. Ran 1600m quick on the last mile of LL (4’47) into strong wind. Felt good. Total run 11M+ in 1’12.
XT: Hips
Domingo, 21 Septiembre, 2014 – 7am: Easy pre-workout shakeout on lakes. Felt fine. Warm and humid today. Total run 4M+.
11am: Workout day! Hot out – 77F when I left and humid and sunny. Workout was to be: 2km, 4km, 6km, 4km, 2km at goal HM pace (~3’03/km). Rest was 1km moderate between reps to keep things continuous. 18km of work at HM pace and 22km total. I ran the workout on a 1km loop on the roads to keep things fairly flat and consistent..
Felt pretty good and first rep felt quite manageable and was too fast (6’01). Rest was fine and running about 4’00-4’10/km. Next rep felt a bit tougher, but still manageable and under pace (12’10).
During the 6km, things started to get really hard. I made it through 5km in 15’19 (4 sec slow) and managed to hang on with 3’05 last km for 18’24. This felt really hard though. The other problem was that the flats I was wearing had literally worn through and my right outside toes were just about touching the street. I was close enough to home that I decided to just run my rest back to the house and change shoes quickly rather than risk busting open my foot. This ended up being 2 km of rest including a minute or so totally stopped to change shoes.
The last two intervals were almost all out. The 4km felt okay for the first mile or so but then things started to really redline and the last 2km were slower and really hard.
In the last rep, I was basically going all out to try to accelerate, which I ended up taking too far in the other direction and actually running too fast.
I finished with a very short cool down.
This was much harder than I’d expected. Not a great feeling because I didn’t expect this to be such a big effort, but I made it through in one piece.
Total for the workout was 23km in 75’25 (3’16.5/km, 5’16/M avg), passed HM in 1h09. Total run 18M.
1 (3’02.1)
2 (3’01.0) 6’03.1 (2km: 6’03.1)
3 (4’08.9) 10’12
4 (3’02.4) 13’14.4
5 (3’02.7) 16’17.1
6 (3’03.1) 19’20.2
7 (3’01.9) 22’22.1 (4km: 12’10.1)
8 (4’10.7) 26’32.8
9 (3’03.7) 29’36.5
10 (3’04.1) 32’40.6
11 (3’04.9) 35’45.5
12 (3’04.1) 38’49.6
13 (3’02.2) 41’51.8
14 (3’05.6) 44’57.4 (6km: 18’24.6)
15 (3’55.4) 48’52.8
16 (4’00.7) 52’53.5
17 (3’03.0) 55’56.5
18 (3’03.2) 58’59.7
19 (3’08.5) 62’08.2
20 (3’09.9) 65’18.1 (4km: 12’24.6)
21 (4’06.1) 69’24.2
22 (2’59.6) 72’23.8
23 (3’01.2) 75’25 (2km: 6’00.8)
XT: OFF.
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