Weekly Summary – 145 miles in 14 runs. Great recovery from a 2’20’03 marathon – definitely not all out given how good I felt this week. Two solid workouts including 8x3km at 2h15 marathon pace! Less than 4 weeks to CIM!!
Lunes, 3 Noviembre, 2014 – 9am: Easy run on LL. A bit stiff to start but ended up feeling MUCH better today. Running close to 7’00 pace by the end. Total run 9.5M in 70’.
3:30: Trying to run a bit earlier in the afternoon now that it’s getting dark really early. Another easy run on LL. Felt good but had some stomach cramps so ran very slow. Total run 8.5M in 66’.
XT: Core, 12’.
Martes, 4 Noviembre, 2014 – 9am: Easy run on LL to Sam’s. Tacked on to make it a bit longer with a shorter PM run. Total run 14M in 1’40.
4pm: Ran solo in Concord. A bit sore from deep massage work mid-day. Took it easy. Total run 6M+ in 48’.
XT: Very deep massage from Sam Peck (www.soarbody.com). Good to flush out the legs after the marathon effort on Saturday.
Miercoles, 5 Noviembre, 2014 – 9am: Felt MUCH better this morning! Work yesterday seems to really have helped. Ran easy/moderate on LL to Sam’s. Total run 11M+.
4pm: Ran solo on LL out and back. Finished with 2km at MP on the road loop (6’25) and then 5x very hard short hills on the rail-road hill. Finished with 1km at MP (3’12) back on the road loop post-hills. Jogged home after. Legs feeling very good! Total run 9M+.
XT: Hips
Jueves, 6 Noviembre, 2014 – 10am: Light workout today. Ugly morning – 40s F and raining. Ran progression run on LL. Goal was about 60’ of work. Started just under 6’00/M (~3’40/km) and worked down to ~MP for 12-17km (16’06). Finished with 1km quick to close in 2’55.4. Last 5km was 15’48. Total was 18km in 60’53.
Cooled down short to the gym for legs and then jog home. Total run 14M+.
5k prog splits:
5k: 17’56
10k: 35’01 (17’05)
15k: 51’22 (16’21)
18k: 60’42 (9’20 3k)
Full splits
Full km splits
- 1 (3’38.8)
- 2 (3’37.1) 7’15.9
- 3 (3’34.5) 10’50.4
- 4 (3’34.7) 14’25.1
- 5 (3’30.8) 17’55.9 (17’55.9)
- 6 (3’28.4) 21’24.3
- 7 (3’27.6) 24’51.9
- 8 (3’24.5) 28’16.4
- 9 (3’23.2) 31’39.6
- 10 (3’21.7) 35’01.3 (17’05.4)
- 11 (3’19.7) 38’21
- 12 (3’19.7) 41’40.7
- 13 (3’14.5) 44’55.2
- 14 (3’14.4) 48’09.6
- 15 (3’12.5) 51’22.1 (16’20.8)
- 16 (3’12.5) 54’34.6
- 17 (3’13.0) 57’47.6
- 18 (2’55.4) 60’43.0 (15’47.8 last 5km)
XT: Legs at the gym. Felt good. 3 sets of [step ups (15x each leg, 20 lb bar), walking overhead lunge (20x, 5lb plate), dynamic lunge (12x each leg, 20lb bar), deep squat (12x, 30 lb bar).
7pm: Ran solo in Concord after a busy afternoon visiting schools. Felt good, running pretty quick mostly because I wanted to have dinner. Total run 6M+ in 40’.
Viernes, 7 Noviembre, 2014 – 9am: Ran with Mariana very slow first 4M (34’) to Arlington and then continued solo on the bike path out and back on Sam’s loop. Felt very good once I got moving. Form great. Legs/butt a bit sore from gym work yesterday, but all good. Total run 13M+ in 1’38.
4pm: Easy run solo on LL. Very dark by the time I got back. Gotta start running earlier… Total run 12km, 7.5M in 55’.
XT: Core, 12’.
Sabado, 8 Noviembre, 2014 – 9am: Ran solo on LL to Sam’s. Okay, butt still a bit sore. Loosened up by the end. Total run 10M+ in 75’.
3pm: Ran earlier to avoid hitting the darkness again. Ran ex LL to Sam’s loop. Felt a bit groggy at first. Was in a deep nap right before heading out, but woke up a bit as it went. Cold again in the 40s. Total run 12M+.
XT: Hips.
Domingo, 9 Noviembre, 2014 – 10am: Woke up early ~6:30am, had breakfast of black coffee and plain bagel. Headed to Concord for the workout today.
Goal was 8x3km @ around marathon pace with 1km mod in between. Same workout as this point before Boston (in fact, most of these workouts at this point are pretty much the same as the last build-up, just a bit quicker).
Warmed up easy 2km. Workout was done on a 4km loop (run 8x) near my parents’ house.
Started out with 1km easy (4’10) and then went into it. Overall, this workout felt surprisingly easy. I kept waiting for it to get hard and it really didn’t until I started accelerating. Still, I told myself that I was going to be patient and didn’t accelerate until the end of rep #6 (running the last km in ~3’07).
The last 2x I ran more focused but still not really all out until the last km of the last rep (3’03). Pretty cool how manageable running ~5’00/mile pace felt.
Also notable was how quick the recovery Ks were. First one was very slow (4’10), but after that they were all under 3’50 (~6’00/M) with a few around 3’30. This pace felt very easy and I was able to recover well.
In total, I covered 32km (just under 20M) in 1’46’12 (5’20/M, 3’19/km). The work was 24km in 1’16’46 (5’08.9/M, 3’11.9/km). This is 2’14’57 marathon pace!
A VERY strong workout. About 5 minutes faster overall than in the spring. Feeling very fit.
Total run was 22M.
8x [1km mod, 3km MP -> MP+]
4’10.0
9’38.8
3’48.2
9’41.1
3’44.3
9’37.6
3’34.9
9’39.0
3’42.3
9’37.7
3’35.6
9’30.2
3’38.8
9’24.7
3’32.7
9’17.1
AVERAGE 3km: 9’33.3
AVERAGE 1km mod: 3’43.3
Full km splits:
- 1 (4’10)
- 2 (3’12.6) 7’22.6
- 3 (3’14.0) 10’36.6
- 4 (3’12.2) 13’48.8 (9’38.8)
- 5 (3’48.2) 17’37
- 6 (3’15.9) 20’52.9
- 7 (3’14.3) 24’7.2
- 8 (3’10.9) 27’18.1 (9’41.1)
- 9 (3’44.3) 31’2.4
- 10 (3’13.8) 34’16.2
- 11 (3’10.7) 37’26.9
- 12 (3’13.1) 40’40.0 (9’37.6)
- 13 (3’34.8) 44’14.8
- 14 (3’13.2) 47’28
- 15 (3’14.9) 50’42.9
- 16 (3’10.9) 53’53.8 (9’39.0)
- 17 (3’42.3) 57’36.1
- 18 (3’12.0) 1’00’48.1
- 19 (3’15.1) 1’04’03.2
- 20 (3’10.6) 1’07’13.8 (9’37.7)
- 21 (3’35.6) 1’10’49.4
- 22 (3’12.1) 1’14’1.5
- 23 (3’10.7) 1’17’12.2
- 24 (3’07.4) 1’20’19.6 (9’30.2)
- 25 (3’38.8) 1’23’58.4
- 26 (3’08.5) 1’27’06.9
- 27 (3’08.6) 1’30’15.5
- 28 (3’07.6) 1’33’23.1 (9’24.7)
- 29 (3’32.7) 1’36’55.8
- 30 (3’06.5) 1’40’02.2
- 31 (3’07.5) 1’43’09.8
- 32 (3’03.1) 1’46’12.9 (9’17.1)
4pm: Very easy shakeout on lakes. No watch. Nice sunset over the water. Dark when I got home. Total run 3M+.
XT: Off
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