Weekly Summary – 89 Miles in 14 runs. A great race at the Broad Street 10 Miler (Sub 5’00 mile pace) is a great addition to this end-of-season racing. Excited for two more races in the next 3 weeks!

Don’t forget to follow me on Instagram and Twitter (@TylerCAndrews). And, of course, don’t forget to check out STRIVE’s 2016 Programs! 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! Finally, I have a few spots open for athletes looking for custom training plans and online coaching. Check out my site and email me if you’re interested!

 

Lunes, 25 de Abril, 2016 – 9am: Short run around CC before getting treatment from Jeff Brannigan. Legs felt surprisingly good. Total run, 4M+, NT.

XT: Long massage session from Jeff Brannigan. Very good loosening up of right ITB near hip and knee joints which were super tight and causing some tenderness. Very positive session.

XT: Core

3pm: Beautiful day! Spring is here! Close to 80F and sunny. Ran around CC hilly loop and then on MVS. Legs a bit tired still but nice to be outside. Total run 10M in 70’.

XT: Back/hips

Martes, 26 de Abril, 2016 – 10am: Slept very long last night. Really tired. I think still recovering a bit from a crazy last week. Felt good once I woke up and got going though. Very warm out, already over 80F at 10am. Ran on MVS to Alexandria loop. Felt pretty good but way overdressed so very dehydrated by the end. Much sweat. Didn’t time it but got the last 5k in about 20’. Total run 9M+.

XT: Back/hips

4pm: Heat is here! 86F and sunny. Felt great to be outside. Ran quicker around Costco loop and finished with 4x strides which also felt good. Total run 3M++.

XT: Hips.

Miercoles, 27 de Abril, 2016 – 9am: Slept well and finally feeling better this morning. Ran easy on CC loop and was pretty effortlessly running 4’00/km out the door. Finished up closer to 3’40 and then jogged home and did 4x strides. Total run 10M in 64’.

XT: Back/hips

3pm: Easy run on CC loop again. Legs still felt great and running quicker again without trying. Very happy to be feeling much better than a few days ago. Probably helps that it’s in the 50s today instead of the 80s! Total run 5km, 3M+ in 19’.

XT: Core.

Jueves, 28 de Abril, 2016 – Sparknotes: 3x1600m in 5’06, 5’01, 4’59 with 200m jog rest in 50-55sec. Pouring rain, effort felt good despite slow splits.

8:30am: Metro and then jogged to the track. Started raining basically right as I left and then pouring basically exactly for the hour or so I was outside. Not timed well.

Jogged about 3M warm up in heavy rain. Totally soaked already and cool in the 50s so having trouble staying/getting warm. Did drills under the parking garage and then did a few strides and 2x200m in 35/34. Did one 200 in cliftons and one in tracers and opted for cliftons for this workout based on how they felt.

Legs felt okay on first rep and ran very even 5’06, which felt more like 5’00. Took short 200m jog in about 50 sec and then into the second one. Went out in 73 but then slowed and ran 5’01 which again felt much quicker. 200m short jog again and then the last one about the same – more even and ran 4’59.

Legs felt okay but weather was just brutal. Never got warm and shoes and clothes were soaked and heavy and track was wet. Probably good practice for Sunday as it’s supposed to be rainy and cool again there. I think I should definitely temper my expectations in terms of pace if the weather is similar to what it was today.

Cooled down back to metro station. Very cold so just tried to keep moving. Didn’t get warm until I got home and changed and dried off. Pretty miserable.

Total run 10M.

4pm: Very easy short shakeout around CC. Felt fine. Still a bit miserable out. Total run 2M, NT.

Viernes, 29 de Abril, 2016 – 9am: Ran around CC loop. Legs felt fantastic today for some reason. Really springy and fresh. Stride felt great. Running in the 3’40s for a bunch and last 1km quicker about 3’30. Finished with 4x strides. Ethio cooldown. Total run 10M in 64’.

XT: Back/hips

4pm: Easy run around costco loop. Legs again feeling very good. Total run 5km, 3M+, NT.

XT: Core.

Sabado, 30 de Abril, 2016 – 9am: Very easy shakeout around CC with Mar. Very slow first 5km and then 1M quicker solo. Legs feeling good still! Total run 4M+, NT.

3pm: Took the train to Philly and got here around 2:30pm. Got my number and then did a very short shakeout just to move the legs a bit. Too bad we weren’t racing today as weather has been great! Tomorrow looks to be rainy and cold and head-windy. Oh well. Low expectations and just tuck in and forget about the pace. Total run ~2M, NT.

Domingo, 1 de Mayo, 2016 – Sparknotes: Broad Street Run 10 Miler. 49’55 (4’59/mile, 3’06/km), 7th overall, 5th USA. Great run in awful conditions (headwind on a point-to-point course, rain, 50F). Very pleased, especially after disaster last weekend.

Total run 15M+.

4pm: Very easy shakeout on Philly river path before late train home. Total run 5km, 3M+ in 23’.