Weekly Summary – 58 miles in 12 runs. Last week of training before the Marathon! Light workout on Monday, travel all day Tuesday, and a light tuneup on Thursday on the course. Felt great coming down to sea level. Ready to KILL IT! 1 DAY to MARATHON MONDAY!!

 

Day AM Workout PM Workout XT Total Miles
Monday 10km in 36’30 + drills + long strides (6x) 3M Reg Core 10.01
Tuesday 5M EZ OFF (TRAVEL) OFF 5
Wednesday 9M EZ-mod, last 500m @ MP 3M reg Core 12.01
Thursday Tuneup 5km (17’00) on course alternating 1000m @ MP (3’14,3’14, 3’20), 500m moderate (2’00) 3M reg OFF 10.01
Friday 3M reg 6M mod-quick Hips 9.01
Saturday 4.5M reg 4M EZ-mod + 4x strides OFF 8.01
Sunday 4M EZ OFF OFF 4

 

Lunes, 14 Abril, 2014 – 10am: Ran light progression run today. Started out easy and worked up to around 3’30/km around the park, passing 5M in ~30’. Ran last 2km on the track at MP in 6’30, so 36’30 for 10km.

After, did drills and then 4x long strides fast and then 2x200m very easy in ~37.

Cooled down short home. Total run 7M+.

3pm: Easy 5km shakeout around the park. Felt fine. Total run 5km+, 3M+ in 24’.

XT: Core, 10’.

Martes, 15 Abril, 2014 – 4am: Woke up early for travel, didn’t feel too bad. Last run in Quito (for a while…). Easy run around the park. Surprised to see a fair amount of cyclists and a couple of joggers out at 4am. Felt ok. No coffee and right out of bed, so a bit sluggish, but glad to get a run in. Total run 5M+ in 37’.

PM: Off, travel through Miami to Boston. Lots of walking around MIA airport with a long delay. Got into BOS around midnight. Long day.

Miercoles, 16 Abril, 2014 – 10am: Slept well. Drove to Battle road and ran with Mariana on bike out and back. Felt really good. A bit chilly, but nice by the end. Started slow but running pretty quick, low 6’00s on the way back. Tacked on a bit solo and finished with about 500m at MP. Felt very, very good today. Total run 9M+ in 60’.

5pm: Ran with Mariana from Concord, nice and slow. Legs felt fine. Total run 5km+, 3M++.

Jueves, 17 Abril, 2014 – 10am: Drove to Hopkinton for a last tuneup. Tried to simulate the start so just jogged about 300m from my car to the starting line and then went right into it. Workout was 5km continuous alternating 1km at MP and 500m moderate. Felt pretty good and was holding back, especially the first kilometer which is almost entirely downhill. The “rest” was also fairly quick around 6’00-6’20/mile pace. The second km was the same (3’13) and the last a bit slower as I was really holding back and had some uphill (3’20). The last rep was 500m to get to 5km total which I ran quicker, but nowhere near all at 1’31 (4’50/mile pace). Ended up around 17’00 for 5km. Turned around and ran back easy (uphill). Total was 10km++ (6M++) in about 38’.

5pm: Very easy shakeout with Mariana. Total run 5km+, 3M++.

Viernes, 18 Abril, 2014 – 10am: Ran with Mariana from her parents’ house down to the expo on the last 2M or so of the course. Tacked on a loop up to the common to add a bit of distance. A bit slow downtown with so many people. Total run 3M+.

5pm: Ran solo easy but quick around hood. Felt really good. Running pretty fast right out the door. Last km around marathon pace uphill in ~3’20. Total run 6M in 35’30.

XT: Hips

Sabado, 19 Abril, 2014 – 7am: Up early to meet Brian Harvey in Boston for a run. Ran from the Common around downtown very easy with him and his girlfriend. Stopped a few times to watch the BAA 5k which was exciting. Very nice guy, glad to have him on my team for Monday. Total run ~4.5M in about 35’.

4pm: Easy/moderate run around the hood, solo. Felt good and quick. Finished with full drills and then some long strides on the street to practice Dixie cup drinking. Total run 4M+.

XT: OFF

Domingo, 20 Abril, 2014 – 9am: Easy run with Matt around the hood. Felt good. Started out very easy with Mariana and then a bit quicker at the end. Total run 4M in 26’.

PM: OFF. Big pasta dinner around 6:30pm. Watched Captain Phillips with Matt and Mariana. Bed relatively early.

XT: OFF