Weekly Summary – 111 miles in 12 runs. A GREAT effort at the Hartford Marathon, running a very controlled 2’19’36 for 3rd place (moving up from 8th at half-way) and running a big negative split (70’33/69’03). Otherwise, a light workout on Tuesday and moderate miles the rest of the week. Less than 8 weeks to the 50k World Championships and 18 weeks to the US Olympic Trials Marathon!

Don’t forget to follow me on Instagram and Twitter (@TylerCAndrews). And, of course, don’t forget to check out STRIVE’s 2016 Programs, including the newly announced STRIVE-Peru: Spring Break program! You can come do service work and train with me in Peru or Kenya and for 2016, we’ll once again have programs for High School and College students, and even a 10-day trip for adults and families, so be sure to take a look if you’re interested in an amazing summer experience!

IMG_9623

Lunes, 5 de Octubre, 2015 – 9am: Beautiful morning. Ran Matt’s loop. Legs a bit tired from depletion, but made it through. Total run 11M in 81’.

XT: Back/hips.

5pm: Easy shakeout to fields and barefoot. Felt pretty tired still. Total run 4M in 28’.

XT: Hips.

Martes, 6 de Octubre, 2015 – 9am: Sparknotes: 10km with first 5km at 50k RP and then accelerating each km second 5k. Splits: 5k at 16’44 then 3’18, 3’16, 3’10, 3’08, 3’07 for 15’58 second 5k. 32’43 total. Legs circuit after.

Light workout this morning with Hartford Marathon on Saturday (4 days away). Feeling very tired this morning, a bit depleted. Warmed up very short to mimic marathon/50K start ~8 minutes and light drills, no strides.

Goal was to practice pacing for Saturday, with the first half very under control at ~goal 50k RP (3’20-24/km) and second half accelerating GRADUALLY towards goal MP.

First 5km did feel pretty comfy and was able to keep the stride very relaxed, passing 5k in 16’44. After that tried to focus on increasing focus and turnover a bit and accelerated each of the next 3k 3’18/3’16/3’10 to the point where I felt like I was running a pretty good clip. Last 2km felt a bit tougher and were quicker at 3’07s, but didn’t try to kick it in or anything.

Finished in 32’43 (15’58 second 5k). Felt quite tired for a minute or so but then was pretty much fine once I caught my breath. Definitely a good yellow workout but shouldn’t feel it tomorrow or even this afternoon.

Cooled down around CC and finished at the gym for legs.

Total run 13M+.

Splits
1 km 3’20.8 (3’20.8)
2 km 6’43.2 (3’22.4)
3 km 10’05.1 (3’21.9)
4 km 13’23.9 (3’18.8)
5 km 16’44.6 (3’20.7) – (16’44.6)
6 km 20’02.1 (3’17.5)
7 km 23’17.6 (3’15.5)
8 km 26’27.8 (3’10.2)
9 km 29’35.7 (3’07.9)
10 km 32’43.1 (3’07.4) – (15’58.5)

XT: Legs at the gym. 3 sets of [15x step ups (10lb), 20x overhead lunge (10lb), 24x dynamic lung (10lb), 12x squat (bar)].

4pm: Easy shakeout around CC. Legs felt surprisingly decent. Beautiful day – looks like this is the real Fall – in the 70s and sunny! Total run 5M+, NT.

Miercoles, 7 de Octubre, 2015 – 9am: Easy run on MVN out/back. Felt much better. Beautiful day again. Total run 13M in 1h32.

XT: Back/hips

5pm: Testing out shoes for Sunday. Ran 1km easy and then 500m at goal race pace (~3’20/km) in each pair of shoes with 500m jog back. I think I’m going to go with the standard Clifton 2. Cooled down short. Total run 6M.

XT: Core, 12’.

Jueves, 8 de Octubre, 2015 – 8am: Up early to run longer before travel and busy day. Ran on MVN out/back again. Felt GREAT today. Ran quick out the door ~4’00/km and quicker on the way back. Total run 14M in 90’.

XT: Back/hips

5:30pm: Ran with Jon from CA after giving a talk there. Great run chasing the daylight out to great meadows tower and back. Really nice to be back in Concord and running with him! Total run 4M+ in 32’.

Viernes, 9 de Octubre, 2015 – 9am: Easy shakeout around the neighborhood/Harrington. Felt good this morning. Finished with drills and one acceleration. Total run 6M.

PM: OFF – drove down to Hartford around 11am. Tried to drive the course but there was absurd traffic and lots of one way streets, bike paths, etc. so we just gave up. Hung around in the hotel room. Ice bath/shower. Big dinner around 5pm. Bed before 9pm.

Sabado, 10 de Octubre – Sparknotes: Hartford Marathon, 3rd place, 2’19’36 (1’10’32/1’09’04). Ran the entire race solo. Perfectly executed. Ran goal 50k pace through 10 miles, picked it up gradually and picked people off the entire race. 8th at the half to 3rd at finish. Felt fantastic. No wall, no fade. km 42 in 3’09 and last 340m at 2’43/km pace (!!). By far my best “training marathon”.

Full writeup to come.

Splits
1 km 3’21.8 (3’21.8)
2 km 6’45.7 (3’23.9)
3 km 9’59.6 (3’13.9)
4 km 13’22.8 (3’23.2)
5 km 16’47.7 (3’24.9) – (16’47.7)
6 km 20’06.1 (3’18.4)
7 km 23’29.7 (3’23.6)
8 km 26’59.2 (3’29.5)
9 km 30’21.5 (3’22.3)
10 km 33’40.8 (3’19.3) – (16’53.1)
11 km 37’00.9 (3’20.1)
12 km 40’24.1 (3’23.2)
13 km 43’42.2 (3’18.1)
14 km 47’04.4 (3’22.2)
15 km 50’20.4 (3’16.0) – (16’39.6)
16 km 53’37.8 (3’17.4)
17 km 56’53.4 (3’15.6)
18 km 1’00’09.3 (3’15.9)
19 km 1’03’28.4 (3’19.1)
20 km 1’06’47.3 (3’18.9) – (16’26.9)
21 km 1’10’07.7 (3’20.4) – Half Marathon 1’10’32
22 km 1’13’23.0 (3’13.5)
23 km 1’16’36.2 (3’15.3)
24 km 1’19’48.7 (3’13.2)
25 km 1’23’03.2 (3’12.5) – (16’14.9)
26 km 1’26’27.6 (3’14.5)
27 km 1’29’45.8 (3’24.4)
28 km 1’32’49.8 (3’18.2)
29 km 1’36’06.1 (3’04.0)
30 km 1’39’21.4 (3’16.3) – (16’17.4)
31 km 1’42’35.9 (3’15.3)
32 km 1’45’48.6 (3’14.5) – 20 miles in 1’46’35
33 km 1’49’04.1 (3’12.7)
34 km 1’52’16.6 (3’15.5)
35 km 1’55’29.1 (3’12.5) – (16’10.5)
36 km 1’58’44.3 (3’15.2)
37 km 2’01’58.1 (3’13.8)
38 km 2’05’14.6 (3’16.5)
39 km 2’08’40.3 (3’25.7)
40 km 2’12’00.8 (3’20.5) – (16’31.7)
41 km 2’15’32.1 (3’31.3)
42 km 2’18’42.0 (3’09.9)
42.34 km 2’19’37.6 (0’55.6)
PM: OFF, travel back to Concord, a dip in Walden Pond, and rest.

Domingo, 11 de Octubre, 2015 – 8am: Very easy 20’ shakeout to test the waters. Pretty sore. Total run 2M++, 4km.

2pm: Another very easy shakeout at Minuteman Trail. Super slow out/back. Beautiful day, though. Total run 4M- in 32’.