Weekly Summary – 130 miles in 14 runs. Feeling better every week with the heat and workout. Super solid fartlek with some very fast running. Slightly lower mileage due to long-run falling on Monday.

Don’t forget to follow me on Instagram and Twitter (@TylerCAndrews). And, of course, don’t forget to check out STRIVE’s 2017 Programs! You can come do service work and train with me in Peru or Kenya and for 2017, 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, 29 de Agosto, 2016 – 9:30am: Slept late and ran easy on Matt’s loop. Surprisingly good run. Started very slowly, over 5’00/km, 40’xx at 8km and then picked it up on the way back on the river down to about 4’25/km last 4-6km feeling good. Warm in the mid-upper 80s already and humid/sunny. Trackies and long sleeve as always. Total run 11M+ in 1h24.

XT: Back/hips

5pm: Ran with Mariana to start very slow out/back to DCA park bridge and then quicker around CC to fields. Did 8x strides which felt very good – surprisingly so after feeling a bit sluggish on the run. Probably heat again, in the mid 90s, very humid, sunny, trackies and long sleeve. Jogged back after. Total run 12km+, 7.5M in 60’.

XT: P90x with mar.

Martes, 30 de Agosto, 2016 – 9:45am: Ran late after talking with Mar. Ran together for first 2M very slow (17’) on Matt’s loop, then solo. Quite hot, upper 80s and sunny already, but felt okay. Did 2M+ extra on towpath to make it 13. Running quicker by the end 4’20ish last 6M or so and closer to 4’00 last 15’ or so. Total run 13M in 1h33.

XT: Back/hips.

3:40pm: Ran earlier so I could spend some family time this evening. Easy shakeout around CC and big 1km grass loop near costco fields. Felt quite bad, very hot 90s and sunny/humid. Did strides and first one felt awful but after that felt pretty good. Drank a lot of water between reps which seemed to help. 6x strides and then jog home. Total run 10km, 6M+ in 48’.

XT: Hips.

RIP RA

Miercoles, 31 de Agosto, 2016 – Sparknotes: Fartlek with 18.2km in 57’14 (3’08.7/km) with: 2x [2000m, 1600m, 1200m, 800m] with 1km moderate (3’25-3’47) between each.

8am: Ran very easy with Mar to Harris Teeter and the solo on MV to the track. Felt okay but not great. Not great attitude as well as I wasn’t even sure if I was going to attempt a workout today. A bit emotionally distraught thanks to the passing of my uncle yesterday and also logistically questioning when the best time would be to run hard this week (i.e. considering recovery from the long run on Sunday and an upcoming trip to Boston tomorrow).

Ended up going to the track, doing drills and few strides and 200m in 35.x. Did the workout in Cliftons and the whole thing on the track, switching directions after set 1.

Goal was to do two sets of 2km, 1600, 1200, 800m (i.e. one lap shorter and getting a bit faster each rep) with 1km recovery between everything. First rep felt tough as always and HR was characteristically low. Second km of the first rep felt much better and was over 1s/lap faster.

Felt good to have that long rep out of the way and I figured I’d be able to make it through at least one set. That first 1600 didn’t feel too long and then the 1200 and 800 both felt quite short. Both of these, I was able to close quite quickly. The 800 was split probably like 68.x/66.x

The middle 1km I actively took much easier and ran about 20sec/km slower than I had been running, partly just to catch my breath from the fast finish on the 800 and also just to break the workout up a bit.

The second set felt much harder and was only a tiny bit faster. My legs just started feeling really shot. After the first 2km, I wasn’t sure I’d be able to finish, but I figured even making it through one more rep would be a great accomplishment today. The 2nd 1600 was definitely the hardest rep of the day, but after finishing that and catching my breath, I was sure I’d be able to finish. The last 1200 was fine and then the 800, I went out stupidly balls hard and ran the first 400m in like 63-64 and then ate it pretty hard from about 500m on. Still finished with 2’10 which is quite fast for me, but not the best way to run that!

All told, it was 18.2km in 57’15 (3’08.7/km), which is almost exactly the same average I had last week, running 1km/1km. Kind of amazing actually. The fast work ended up averaging right aroudn 2’55/km (again very similar to last week which is – again – kind of amazing because this workout was quite different and featured a variety of paces).

Short cooldown about 1km.

Total run 16M.

Went to the gym when I got home for legs circuit. Very tired but good one!

1 km 3’00.7 (3’00.7) 165
2 km 5’56.6 (2’55.9) (5’56.6) 174
3 km 9’24.9 (3’28.3) 164
4 km 12’23.3 (2’58.4) 175
4.6 km 14’08.0 (1’44.7) (4’43.1) 176
5.6 km 17’33.7 (3’25.7) 171
6.6 km 20’30.4 (2’56.7) 176
6.8 km 21’03.5 (0’33.1) (3’29.8) 176
7.8 km 24’29.9 (3’26.4) 170
8.6 km 26’45.0 (2’15.1) (2’15.1) 177
9.6 km 30’32.0 (3’47.0) 159
10.6 km 33’30.2 (2’58.2) 172
11.6 km 36’26.9 (2’56.7) (5’54.9) 178
12.6 km 39’53.0 (3’26.1) 171
13.6 km 42’50.8 (2’57.8) 178
14.2 km 44’35.5 (1’44.7) (4’42.5) 180
15.2 km 48’09.3 (3’33.8) 163
16.2 km 51’03.5 (2’54.2) 176
16.4 km 51’38.2 (0’34.7) (3’28.9) 179
17.4 km 55’04.3 (3’26.1) 172
18.2 km 57’14.5 (2’10.2) (2’10.2) 179

XT: Legs at the gym. 2 sets of [15x each leg step up, 20x overhead lunge, 24x dynamic lunge, 12x squat (10 lb plate)]. No weight for the first set and then 10 pounds on everything for the second set, squatting the bar.

7pm: Ran late in Concord after traveling up here all afternoon. Easy shakeout around the hood. Very good. Felt pretty beat at first but much better by the end running in the 4’20s or quicker. Finished with 6x relaxed strides. Total run 4M+ in 30’.

XT: OFF

Jueves, 1 de Septiembre, 2016 – 7am: Early run in Concord before a busy day up in NH for family obligations. A bit tired – didn’t sleep well or very much last night and got up early – but felt surprisingly good once I got out. Significantly cooler and way less humid than I’m used to. Ran longer since I didn’t know when or if I’d be able to get a second run in. Did big loop from Harrington to Emerson to NAC to Powdermill and back. Felt very good once I got a few miles in. Lots of traffic, but not too bad. Much hillier than the runs I’ve been doing which felt nice. Finished much quicker ~4’00 or faster, last mile around 5’45. Total run 14M in 1h37.

XT: OFF

7pm: Very busy day up at the Lake with the fam. Had a few minutes waiting for Jon at CA after a long car-ride, so did about 15’ of jogging in jeans on the soccer field at CA. Total run 2M+.

XT: Off.

Viernes, 2 de Septiembre, 2016 – 8:30am: Slept much better last night. Easy run from the house, same loop as yesterday but turned up Williams St to make it shorter due to time constraints. Felt good after getting warmed up a bit. Ran the second half in the 4’10s or so. Nice and cool/dry again (by comparison). Total run 11M+ 79’.

XT: OFF – busy again.

4pm: Back in DC. Ran Matt’s loop solo. Felt pretty good despite a tough few days. Quicker running the last few miles. Nice day. Finished with 4x strides on road. Total run 11M in 76’.

XT: Hips

Sabado, 3 de Septiembre, 2016 – Sparknotes: 4M+ easy, 13x short hills with full recovery, 5km prog in 15’20 (3’17->2’47).

10am: Ran late with Mariana easy loop around CC to warm up, 4M++ in 34’. Stopped and did full drills and a few strides up in the park then jogged down for hills. Felt very good on these. Recovery based on HR when it went

Total run 12M+

5km Splits
1 km 3’16.5 (3’16.5)
2 km 6’28.8 (3’12.3)
3 km 9’34.4 (3’05.6)
4 km 12’32.6 (2’58.2)
5 km 15’20.1 (2’47.5)

XT: Legs at the gym. 3 sets of [15x each leg step up, 20x overhead lunge, 24x dynamic lunge, 12x squat (10 lb plate)]. No weight for the first set and then 10 pounds on everything for the second set, squatting the bar.

5pm: Easy run out/back on MVN. Felt good despite fast running this AM and short turnaround. Sub 4’20/km on the way back. Total run 8M in 58’.

XT: OFF.

Domingo, 4 de Septiember, 2016 – 8:45am: Ran Mariana’s long run with her on Potomac Park loop. Beautiful day and nice running on that route – haven’t done it this season yet. She ran well, from about 8’15/M down to ~7’45/M last few. Finished with 4x strides which felt good. Total run 10M++.

XT: Back/hips.

4pm: Easy shakeout around CC on the grass loop. Felt fine. Holding back with tomorrow’s long run in mind. Total run 4M++ in 29’.

XT: Core, short 5’.