Weekly Summary – 157 miles in 14 runs. A HUGE week with two GREAT workouts, especially Saturday’s 6x5k at sub 2h14 marathon pace. Really excited now. Less than 7 weeks to go!
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Lunes, 27 de Abril, 2015 – 10am: Slept late – very tired last night. Ran easy on Matt’s loop plus a mile on the towpath. Felt okay, a bit sore in calves and glutes but not too bad. Very easy run. Total run 12M+ in 1’30.
4pm: Ran out/back on mt vernon past Teddy Roosevelt Island and continued on the singletrack beyond that. Nice path, never gone up that way. Only went about 1km, will have to go more next time! Felt a bit gassy but otherwise okay. Finished at Costco to get veggies. Total run 11M++ in 80’.
XT: Core, 12’.
Martes, 28 de Abril, 2015 – 10am: Delayed getting out the door with some work this morning. Ran longer single on Matt’s loop with 4M extra on the canal path. Felt pretty good. Nice day, just windy. Total run 15M in 1h46.
4pm: Easy/moderate run out/back on Mt vernon. Felt okay, running quicker ~3’50/km by the end. Finished with drills and then 2km of 200m quick, 200m jog in about 6’50. 200s started out pretty easy ~MP and finished quicker ~31. Total run 7M+ in 45’.
XT: Legs at the gym. NO WEIGHT – glutes still a bit sore. 3 sets of [15x each leg step ups, 20x overhead lunge, 24x static lunge, 8x squat (bar)].
Miercoles, 29 de Abril, 2015 – 11am: Workout wednesday: 32km (20M) with first half moderate (16km in 57min) and second half fartlek of 4’ at MP (3’08-15/km), 1’ moderate (3’30-4’00+/km). Second half covered 16km in 51’57. Total was 32km (20M-) in 1’49’35.
Did this workout late in the morning and with just a nature valley bar and coffee. First 10M felt very easy at about 3’30-40/km. Already a bit hot, though, close to 70F. Switching gears to MP felt a bit tougher than I expected. Aerobically felt okay but legs were just a bit heavy. I think just a combo of heat, being quite depleted already, and not quite recovered from Sunday’s long run.
I had hoped to max out at 20km of fartlek for 36km total, but was feeling that that probably was aggressive after 6-8km of fartlek. I had not brought gels or liquids and so I was quite tired. My “on” segments were staying ok, but my 1min recovery felt very short and I was getting slower (from about 3’30 at the beginning to 4’00 by the end).
I was struggling a bit but got to 30k and then it was just over 1 rep more to get to 32km, which seemed like a good spot to stop, so I did.
Finished in 1h49 for 32km (20M-) which is pretty good overall, especially split 57’xx, 51’xx and given I didn’t feel 100%. I’ll take some easier days before a big effort on Saturday or Sunday.
Cooled down 1M very short home.
Total run 21M+.
Splits:
16 km 57’38.0 (57’38.0)
17 km 1’00’47.8 (3’09.8)
18 km 1’04’02.9 (3’15.1)
19 km 1’07’16.8 (3’13.9)
20 km 1’10’27.8 (3’11.0)
21 km 1’13’40.6 (3’12.8) – (16’02.6)
22 km 1’16’52.8 (3’12.2)
23 km 1’20’14.8 (3’22.0)
24 km 1’23’32.8 (3’18.0)
25 km 1’26’43.7 (3’10.9)
26 km 1’29’58.6 (3’14.9) – (16’18.0)
27 km 1’33’23.2 (3’24.6)
28 km 1’36’37.7 (3’14.5)
29 km 1’39’59.1 (3’21.4)
30 km 1’43’13.2 (3’14.1)
31 km 1’46’29.8 (3’16.6) – (16’31.2)
32 km 1’49’35.9 (3’06.1) (last 16km 51’57)
5pm: Very easy shakeout first solo then with Mariana. Felt surprisingly decent. Super nice out, like 80F. Finished at Costco. Total run 4M+, NT.
Jueves, 30 Abril, 2015 – 9am: Very easy run on Matt’s loop with 1M on the canal path. Felt pretty tired this morning, warm in the upper 60s. Total run 20km+, 12.5M in 1’33.
4pm: Easy run – loops around CC because huge thunder clouds were hanging out just north of town. Just a threat though and never actually came our way… Finshed at CCS to pick up my brand new CUSTOM HOKA FLATSSSSS. Pumped to give ‘em a whirl this weekend. Total run 9M in 60’.
XT: Core, 12’.
Viernes, 1 Mayo, 2015 – 9am: Slept super well. Ran easy on Matt’s loop with 2M on the canal path. Cooler this morning in the 50s which was nice. Total run 13M+ in 1h29.
5pm: Ran very easy solo and with Mar to the airport field and then strides and a bunch of drills. Felt pretty good. Did strides in new Hoka Clifton flats, which felt great. Big workout tomorrow, so short afternoon. Total run 7M, NT.
XT: Hips.
Sabado, 2 Mayo, 2015 – 8am: Big marathon specific workout today. 5-6 x 5k @ goal MP with 1km easy/moderate recovery. 30-36km total. Killed it. Ran 6x in: 16’09, 15’57, 15’56,15’57,15’49, 15’23 (avg 15’52, 2’13’52 marathon pace). Recovery was 1km in 3’58 (avg). Total 36km (22.4M) in 1’58’59 (5’19/M, 3’18/km).
Woke up at 5am, pretty groggy but not too bad once I got up and had some coffee. Not super hungry so just nibbled on some animal crackers. Jogged 1km very easy shakeout around 6am just to wake up the legs.
Left to workout around 8am. Same loop as last week – mostly on Mt. Vernon with the end up/down the 23rd st hill with about 8km to go. Did normal marathon warm up, about 1km very easy, some light drills, no strides. Took a gel about 5 minutes before I started.
Weather was ok – not too hot around 50F and cloudy to start, light wind was headwind on reps 1 and 3.
Felt kind of heavy-legged at the beginning. Started with an easy km (4’00) to make the workout a full 36k then went into the first MP 5k. Felt pretty lousy. I’m not sure if this is just normal now with all the mileage (155 miles in the last 7 days) or what, but it’s a bit tough mentally to get through. The rest felt extremely slow and generous, especially after the fartlek this week with 60sec rest at ~3’30/km.
The second rep felt about the same and I ran 10+ seconds faster, so I figured I’d just need to let myself warm up. By the third rep, I felt pretty good and figured I would be able to maintain ~15’55 for the remainder of the workout.
Three and four were very solid and in a good zone. Rest still felt super comfortable. Very consistent here on both reps (15’56, 15’57) and recovery (3’55-4’00).
On #5, I left the bike path and headed up towards the big hill. Ran up in km 27/28 (3’11/3’15) and then back down in 29 (3’04). I was working VERY hard to try to maintain pace up the hill at around 3’12/km and felt super beat for the last 2km of that rep. Probably a good lesson not to push too hard at that point in the race to save something for the last 7km of the race.
I did feel recovered after the slow km, though, and really went hard on the last rep from the beginning. I made a big gear change around 1500m in and was afraid I might have been too aggressive, but I was actually able to sustain it until the end and had at least one more gear to run the last km even faster in 2’58 (without kicking, just a long push from about 1200m out). Last 5k was 15’23 (!!).
Fueling: Took 1 gel 5min before start, took watered down powerade after each rep (every 6k) through 32k and gels at 12k and 24k.
The total was 36km in 1’58’59 – 3’18/km avg. The avg for the 5ks was 15’51.6, which is 2’13’52 marathon pace (!!). This workout has always proven to be a pretty good indicator of my marathon ability (when I did it before Boston, I averaged 16’47 and ran EXACTLY 16’47. Before CIM, I did this workout and averaged 16’12 and averaged 16’14). So, this gives me great confidence that I can run in the 2h14-15 range.
I’m in a really great spot in my buildup and just in really great shape overall. My body is pretty tired – this is my second week over 150 miles – and I always respond really well to a heavy taper, so I can’t wait to finish this big block and see what I can do with some fresh legs.
Cooled down 1km very slow in like 7 minutes back home.
Total run 39km, 24M++.
Splits
1 km 3’59.8 (3’59.8)
2 km 7’15.2 (3’15.4)
3 km 10’27.3 (3’12.1)
4 km 13’44.2 (3’16.9)
5 km 16’56.9 (3’12.7)
6 km 20’08.7 (3’11.8) – (16’08.9)
7 km 24’07.2 (3’58.5)
8 km 27’19.7 (3’12.5)
9 km 30’33.0 (3’13.3)
10 km 33’43.8 (3’10.8)
11 km 36’54.3 (3’10.5)
12 km 40’04.3 (3’10.0) – (15’57.1)
13 km 43’59.7 (3’55.4)
14 km 47’12.0 (3’12.3)
15 km 50’25.1 (3’13.1)
16 km 53’34.3 (3’09.2)
17 km 56’46.0 (3’11.7)
18 km 59’55.2 (3’09.2) – (15’55.5)
19 km 1’03’52.7 (3’57.5)
20 km 1’07’05.5 (3’12.8)
21 km 1’10’16.0 (3’10.5)
22 km 1’13’26.3 (3’10.3)
23 km 1’16’39.5 (3’13.2)
24 km 1’19’49.2 (3’09.7) – (15’56.5)
25 km 1’23’48.4 (3’59.2)
26 km 1’26’55.5 (3’07.1)
27 km 1’30’06.8 (3’11.3)
28 km 1’33’21.7 (3’14.9)
29 km 1’36’26.5 (3’04.8)
30 km 1’39’37.2 (3’10.7) – (15’48.8)
31 km 1’43’36.2 (3’59.0)
32 km 1’46’44.5 (3’08.3)
33 km 1’49’50.0 (3’05.5)
34 km 1’52’56.1 (3’06.1)
35 km 1’56’01.4 (3’05.3)
36 km 1’58’59.1 (2’57.7) – (15’22.9)
6pm: Very easy shakeout with Mar to the fields. Finished at Costco. Pretty tired. Total run 2M++.
XT: OFF.
Domingo, 3 de Mayo, 2015 – 11am: Rough night, pretty achy from yesterday. Lazy morning and then ran solo on Matt’s loop with 1M on canal path. Felt surprisingly decent once I got going. Super nice out, like 80F and sunny. Total run 12M in 1h25.
4pm: Ran very easy first 2M with Mar and then solo on mt vernon north. Felt very good surprisingly. Running quicker on the way back down to about 3’30/km. Super nice again, over 80F and sunny! Total run 8M in 57’.
XT: Core, 12’.
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