Weekly Summary – 131 miles in 14 runs. A great week and finally starting to “get my feet under me”! A solid 25 mile long run and a great speed workout on Sunday. Excited to keeping getting into it.
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Lunes, 24 de Agosto, 2015 – 10am: Slept well and long last night. Woke up quite sore in the glutes from the lift yesterday. Ran too late around 10am and it was quite hot, in the 80s and sunny. Ran to Alexandria past the big bridge. Felt quite good after 20-30 minutes and ran longer than planned. Total run 12M+ in 1h27.
XT: Back/hips.
5pm: Very easy run to the fields and then barefoot for 5km. Finished easy at Costco and walked home with like 400 pounds of groceries. Total run 5M+ in 40’.
Martes, 25 de Agosto, 2015 – 10am: Still pretty sore this morning but did a light workout. 5M easy to warm up and then stopped and did full drills and a couple short accelerations. Then did 10x 200m hills. These were very hard up a pretty steep grade ~5%. Didn’t time them or the rest, but just went for full recovery by feel (jogging).
After, did about 1km easy jogging and then did 3km progression in 9’21, from about 3’20 to 3’00. Planned 3-5km but I was pretty gassed after the hills and didn’t want to continue if I couldn’t accelerate and the 3’00 km felt pretty terminal.
Finished with about 1km very easy home. Total run 12M+.
5pm: Easy shakeout to fields and barefoot for 5km. Felt good, a bit tired from the morning and very hot, over 90F, but not bad. Total run 5M++ in 38’.
XT: Core, 12’.
Miercoles, 26 de Agosto, 2015 – 9am: Easy run on Matt’s loop plus a mile on the canal path. Super nice this morning, only about 70F. Legs felt much better today. Very good. Total run 12M+ in 1h23.
XT: Back/hip strength.
5pm: Very easy shakeout first with Mariana over to the fields and then solo about 5km barefoot. Felt great by the end – did 4 strides which felt very good. Jogged back. Total run 5M++, 8.5km in 39’.
Jueves, 27 de Agosto, 2015 – 9am: Got up early but left too late after stick around to watch the 200m final. Already a bit warm ~75F when I headed out.
Goal was 38-42km with a similar pattern to last week. 20km steady, 5km pickup around 90-95% of MP, then 5km steady and then 8-12km quicker again. Just went a bit too hard I think, especially with the heat. Out in 72’30 for 20k – almost 2 minutes faster than last week on much more tired legs. First 5km pickup felt way too hard and I knew it was going to be a struggle from there.
5k after that actually felt quite good to slow back down to 3’35-45/km (18’07 and 1’48’37 through 30k), but then just didn’t have the gas left to accelerate after that. Ran about 1km in the low 3’20s and then struggled to run much faster than I was on the rest sections. Really ate it in the last 3-4km and was running 3’40-50, yikes.
Glad to make it through 40km though without totally falling apart. I’ve done some early season long runs where I’ve ended up running over 5’00/km at the end, so this is a far cry from that. I think a more conservative (and early/cool) start would make this fine next week.
Total run was 40km in 2’23’19 (3’35/km, 5’45/M).
Splits
5 km 18’20.0 – (18’20.0)
10 km 36’34.0 – (18’14.0)
15 km 54’43.0 – (18’09.0)
20 km 1’12’30.0 – (18’05.0)
25 km 1’30’42.0 – (16’36.0)
30 km 1’48’37.0 – (18’07.0)
35 km 2’04’52.0 – (17’19.0)
40 km 2’23’19.0 – (18’25.0)
5pm: VERY easy shakeout to the fields with Mar. Quite tired. Nice soak in the pool this afternoon though. Total run 5km+ in 27’.
XT: OFF.
Viernes, 28 de Agosto, 2015 – 10am: Slept very late, super tired, but well. Ran solo on Matt’s loop plus canal path. Felt good, a bit hot by the end in the 80s, but not as bad as I expected. Pace was 5’00+ down to about 4’20. Felt decent. Total run 12M+ in 1h29.
XT: Back/hip strength.
5pm: Easy shakeout to the fields and barefoot for 5km. Did 6x strides as well which felt pretty good. Total run 5M++ in 37’.
Sabado, 29 de Agosto, 2015 – 9am: Woke up to watch the men’s 5k final and then lazed around for a while. Beautiful day but warm in the 80s already. Felt quite good and running 4’20->3’50. Ran Alexandria loop. Saw a very large great blue heron outside old town. Wonderful run. Total run 12M+ in 1h21.
XT: Back/Hip strength.
4pm: Easy shakeout down to the fields and 5km barefoot on the grass including 8x strides. Felt good just very hot (90F).
Domingo, 30 de Agosto, 2015 – 9am: Workout day! Slept through my alarm so left a bit later than I’d planned but wasn’t too hot ~70F.
Workout for today was fartlek with sections at 105-110% of MP (2’50-3’00/km) and recovery around 90% (3’30/km). The workout was sets of [500/500, 500/500, 1k/1k]. The goal was to do 3 or 4 sets which would be 12-16km total and 6-8km of fast running.
Did the whole run continuous, so did 5km of warmup in 22’ and then right into the first rep with no break, drills, strides. Ran the quality on the 1km road loop around CC which I had wheel measured last week to give myself splits.
Felt quite good – much better than last weekends 1000s. Maybe my body just likes these fartlek workouts better than typical interval workouts, but I found the longer, faster, recovery and more subtle shift in pace suited me better.
I tried to get faster each set and I did for the most part. The 500s I as running a bit quicker ~ 1’27-29 for the first 2-3 sets. These all felt quite manageable and it didn’t feel like a fast interval, especially after the long 1km recovery.
The last set I tried to actively pick it up and ran the first 500 in 1’26 and the second in 1’23. This last one felt quite hard and left me a bit gassed for the last 1km which I ran in 2’55 and had nothing left to accelerate in the second half as I’d hoped. I think I just need to have more restraint on when I’m going to try to run faster in a workout or put the shorter intervals at the end.
A very good workout overall, though. Felt much better than last week and ran what I think was a stronger workout. Excited to progress with this quicker running and hopefully run some shorter, faster races in the next few months.
Cooled down very short to the gym for leg strength after.
Total run 13M+.
Avg on (500/1000): 1’27.6, 2’56.3
Avg off (500/1000): 1’43.8, 3’30.3
5 km (21’44.0) 21’44.0
500 m (1’28.9) 23’12.9
500 m (1’44.4) 24’57.3
500 m (1’28.2) 26’25.5
500 m (1’44.6) 28’10.1
1000 m (2’58.7) 31’08.8
1000 m (3’30.6) 34’39.4 – (12’55.4)
500 m (1’29.3) 36’08.7
500 m (1’42.3) 37’51.0
500 m (1’29.8) 39’20.8
500 m (1’42.6) 41’03.4
1000 m (2’56.9) 44’00.3
1000 m (3’30.9) 47’31.2 – (12’51.8)
500 m (1’27.8) 48’59.0
500 m (1’44.9) 50’43.9
500 m (1’27.1) 52’29.7
500 m (1’45.8) 55’23.9
1000 m (2’54.2) 58’53.2
1000 m (3’29.3) 1’00’19.5 – (12’49.1)
500 m (1’26.3) 1’02’02.2
500 m (1’42.7) 1’03’25.8
500 m (1’23.6) 1’05’08.7
500 m (1’42.9) 1’08’04.1
500 m (2’55.4) 1’12’41.1 – (12’40.2)
XT: Legs at the gym. 3 sets of [15x step ups, 20x overhead lunge, 24x dynamic lung, 12x squat (bar)]. Still no weight other than bar for squats to get muscularly used to these again.
4pm: Very easy shakeout, first with Mar 2km, then solo. Felt surprisingly decent and was running quicker once solo. Finished at Costco and walked back. Total run 5M in 37’.
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