Weekly Summary – 112 miles in 14 runs. Continuing great recovery from the Boston Marathon and starting to do some light workouts this week. Feeling very good and feeling hopeful about a second race!  

 

Day AM Workout PM Workout XT Total Miles
Monday 10M EZ/mod 5M reg Core 15.01
Tuesday Light fartlek (1km on/500m off) @ 3’17 -> 3’02 and moderate. Total 8km in 26’49 5M reg OFF 16.01
Wednesday 13M EZ-mod 5M EZ hips 18.01
Thursday 10M EZ/mod 6M EZ OFF 16.01
Friday Prog run 12km from 3’28-2’58 in 38’43 (avg 3’14) 5M reg OFF 17.01
Saturday 10M EZ to fast 5M mod Core 15.01
Sunday 10M reg 5M reg Hips 15.01

 

Lunes, 28 Abril, 2014 – 11am: Slow morning getting out the door but felt good once I did. A bit tired, but warmed up quickly, much quicker on the way back. Ran slut-bias – it’s Monday after all! Finished on grass to round up. Total run 10M+ in 65’.

5pm: Ran very easy shakeout with Mariana on Sam’s loop. Total run 5M+ in 42’.

XT: Core, 14’.

Martes, 29 Abril, 2014 – 10am: Light workout today. First structured fast running since the marathon (8 days). Very cold and windy today. Ugh. Around 45F.

Ran easy warmup around the fields, 5km+ in 21’ and then stopped and changed into marathon shoes, did drills and 1x stride (just to make sure it didn’t feel too terrible to run quick).

Workout was 1000m quick (from MP to faster), 500m moderate (by feel, but not slow). Started out right at MP (3’17) and got faster each rep. 500m recovery were consistent between ~1’50-55. The last couple reps were the quickest (3’10, 3’02, and finishing with 500m in 1’29). Total work was 8km in 26’49.

Felt pretty good. A bit rusty a first, but very good by the 4th rep or so. Finished feeling like I had much more and could keep going easily.

Cooled down quick 5km in 20’. Ice bath after.

Total run was 18km 67’.

Splits:
5km warm up in 21’, drills, 1x stride
1km: 3’17.3
1.5km: 5’13.6 (1’56.6)
2.5km: 8’30.2 (3’16.2)
3km: 10’19.7 (1’49.5)
4km: 13’35.2 (3’15.5)
4.5km: 15’26.2 (1’51.0)
5.5km: 18’36.7 (3’10.5)
6km: 20’28.7 (1’52.0)
7km: 23’31.6 (3’02.8)
7.5km: 25’19.9 (1’48.4)
8km: 26’49.3 (1’29.4)
5km cool down in 20’09

5:30pm: Ran easy shakeout, first 5.5km slow with Mariana and then quicker on grass solo. Felt very good. Total run 5M+ in 40’.

XT: Off

Miercoles, 30 Abril, 2014 – 10am: Easy longer run at battle rd. Another brutal day, 43F and windy. Felt pretty good, kept pace very relaxed. Ran loop around great meadows. Not too bad once warmed up. Total run 13M+ in 1’30.

4pm: Ran to Porter with a mile around Fletcher field to start. So windy again. Ugh. So cold. I hate it. When will it be warm?? Ran back with Mari on bike from Porter, quicker. Total run 5M+ in 34’.

XT: Hips.

Jueves, 1 Mayo, 2014 – 10:30am: In Concord for the day. Another awful day outside, so ran on the treadmill and watched The Big Lebowski. Total run 10M+ in 66’.

5pm: Ran with Jon from CA. Somehow the day got way better and was 70F and sunny. Wow. Ran out and back on Battle Rd. Felt very good, pace felt easy. Total run 10km+, 6M++ in 44’.

XT: OFF

Viernes, 2 Mayo, 2014 – 10am: Moderate workout – progression run – today. Ran it on the tufts road loop which is 8km with no lights and gentle rolling hills. Went pretty much as planned. Started around 3’30/km and worked down to the “meat” at about 3’15/km (goal MP) between 4-8km. Felt really good at 8km (26’31) and shifted from MP to faster and accelerated every km from there to the end. Penultimate was 2’58 (downhill) and the last one was 3’00 (flat). These felt pretty hard but definitely not top gear. I didn’t kick at all, but just maintained the steady aerobic pace.

Finished in 38’43 for 12km (3’14 pace avg), which is just about what I was shooting for. Halves were 20’02, 18’41. The last 5k was 15’26.

Short cool-down and ice-bath after. Whole run was kept continuous – no stopping for drills or strides or anything – and was 12 miles in 1’09.

Splits (all continuous, no stop between warm-up/progression):
5k warm-up: 20’00
12k Progression Run
1k: 3’29 (3’28.7)
2k: 6’55 (3’26.0)
3k: 10’15 (3’20.0)
4k: 13’32 (3’16.9)
5k: 16’48 (3’16.5)
6k: 20’02 (3’14.0)
7k: 23’17 (3’15.1)
8k: 26’31 (3’14.0)
9k: 29’40 (3’08.9)
10k: 32’43 (3’03.6) (15’55)
11k: 35’42 (2’58.9)
12k: 38’43 (3’00.4) (15’25.8 last 5k)

Total prog run avg: 3’13.6/km

Short cooldown to 12M (1’09’19 total – 3’35/km overall avg)

5pm: Easy regeneration with Mariana on Sam’s loop. Total run 5M+.

XT: OFF

Sabado, 3 Mayo, 2014 – 12pm: Ran late with Shap on Mid-res. Very relaxed, pace was easy. Beautiful day. Finished with some extra on grass while Shap did strides and then ran 2M quick (~10’) around campus to get to 10M total. 8M in ~57’ and 10M in 67’. Total run 10M++ in 70’.

4pm: Easy-moderate run on Sam’s loop (solo). Felt good. Total run 5M+ in 32’.

XT: Core 14’.

Domingo, 4 Mayo, 2014 – 9am: Happy birthday to me! Ran from Battle Rd. with the CSU gang. Very fun run. Slow, but great company. Ran with Terry and Jon et al for about 10M out/back. Nice day again. Total run 10M++ in 78’.

6pm: Back at Tufts – ran very easy late with Mariana on Sam’s loop. Finished with two short accelerations ~200m the hill on Winthrop, which felt good. Total run 5M+ in 38’.

XT: Hips