Weekly Summary – 76 miles in 11 runs. Pretty boring week, running-wise. Not much to report. Lots of recovery and one light tune-up. Heading to Peru next week, where I’ll race 10km at sea level before heading back to the US!
PS: The awesome new STRIVE Racing singlets just came in yesterday, so I can’t help but post a photo. If you’re still interested in racing for STRIVE, check out our new website or email me with any questions!
Lunes, 11 Noviembre, 2013 – 8:30am: Super sore from the race and long car ride back to Quito yesterday afternoon. Easy shakeout around el ejido. Total run 5k, 3M+.
5:30pm: Easy run again to the park and back. Felt a lot better, but still pretty sore. Total run 10k, 6M++.
Martes, 12 Noviembre, 2013 – 9am: Easy shakeout to the park and back. Still a bit sore. Total run 10k, 6M+.
5:30pm: Same route. Still pretty sore. Total run 6M+, NT.
Miercoles, 13 Noviembre, 2013 –8:30am: Easy shakeout to the park and back. Legs feeling a bit better. Total run 10km, 6M+.
4pm: Ran to the park and then did full drills on the grass. Followed with 4x strides on the grass (in trainers). Felt pretty good. Finished with 200m in 29.1 (in trainers), felt quite good. Ran back felt fine. Total run 7M+.
Jueves, 14 Noviembre, 2013 – 6am: Early up (5am) and to the track for one last tuneup. A bit tired but legs felt okay. One cup of coffee, no breakfast.
6km warm up, drills, strides, 200m in ~34. Goal was to just get in some running at goal 10k pace (2’58-3’00/km, 4’48-50/mile) to get used to that quicker turnover for next week’s race. Workout was a 4x500s at goal pace and then 5x200m starting at 10k pace and getting quicker. Rest was all by feel. Just muscular and confidence today.
Legs still felt a bit tired. 500s felt a bit harder than I expected, but were all in range (1’27-1’30). 200s felt fine, but again legs a bit tired as only had speed for 28 on the fastest one. As usual, I like to bring the pace down and then back up on the last one, to make that race pace feel “slow.”
Felt decent overall. Legs not quite there yet, but good to get in a bit of quicker running. I’ll just do easy running from now until the race (next Wednesday for some reason), with some strides and hill sprints at some point if I feel antsy. I’ll be at sea level on Monday night which will give me about 36 hours before the race. If everything goes really well I think around 29’50 is possible, but at this point, any PR would be great!
Cooled down 6km back. Total run 10M+.
Splits:
4×500 (2’ jog): 1’29.8, 1’30.2, 1’29.1, 1’27. 9
5x400m (60-90sec jog): 35.7, 33.7, 32.1, 28.0, 35.6
9am: Took Marissa up Rucu Pichincha, about 3.5 hours of hiking at 4500m.
5:30pm: Passed out hard after hike for like two hours. Very easy shakeout around alameda. Total run 2M+.
Viernes, 15 Noviembre, 2013 – 9am: Easy shakeout around el ejido. Felt okay, a bit tired from yesterday still. Total run 5km, 3M+. NT.
5pm: Run to park and back, quicker. Felt very good on this run. Legs very light. Running at a good clip pretty much from the get-go. Total run 7M in 45’.
Sabado, 16 Noviembre, 2013 – 8am: Easy shakeout around el ejido. Legs felt okay. Tacked on a bit to go check on screen printing stuff. Total run 4M+, NT.
5pm: Easy run to the park. Again, felt much better than AM. Ran a bit quicker. Tacked on around el ejido on the way back. Total run 7M in 46’.
Domingo, 17 Noviembre, 2013 – 5:30am: Up at 5am to run before heading to Mindo for the wedding. Just getting light out as I left. Empty streets. Ran up to the park and 1.5 big laps. Felt pretty good, decent clip. Total run 10M+ in 70’.
PM: Off, wedding in Mindo.
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