Weekly Summary – 85 Miles in 6 days (12 runs). With another summer at STRIVE in the books, I finally have time to try to get back to my usual weekly training log posts. I’ll try to write something later this week to give a bit more context, but for now, I’ll just continue with the usual. This week was crazy as I traveled back from Peru to USA and then ran in the 2014 Falmouth Road Race on Sunday. Hopefully, next week will be a little calmer!

Lunes, 11 Agosto, 2014– AM: OFF. Traveled from Lima to Dallas – flight was late and didn’t leave until 3:30am – ugh. I’m tired. No problems with Richard Parker and customs – smooth sailing!

PM: Off.

Martes,12 Agosto, 2014 – 11am: Slept late and then took RP to the vet. Ran when I got back, felt surprisingly decent. Ran Emerson short loop 8M in 51’.

6pm: Super deep nap. Really tired this afternoon. Easy shakeout in the evening. Total run 5M in 37’

XT: Hips

Miercoles, 13 Agosto, 2014 – 10am: Slept late again, finally starting to feel recovered. Easy shakeout, pre-workout. Total run 4M in 30’.

2pm: Workout Wednesday! Ran indoors at Tufts because 30mph winds and downpour outside. Workout was a tuneup for Falmouth with 5x 1 mile at race pace with 400m moderate jog (10km total workout) recovery, keeping the effort relatively continuous. Each got quicker (4’58-> 4’54) and let it rip a bit on the last one (4’40). Rest was comfy and not extensive, about 1’45-55 for 400m (7’00-7’45/mile). 8km passed in 27’0x. Total continuous run was 10km in 33’34.

Overall a very solid workout considering I’m still a bit fatigued from the last week of craziness and travel and lack of sleep. Very pleased to feel that good at the end.

Total run was 11M+.

Splits:
400m: 1’51.1
1600m: 4’58.2 (6’49.3)
400m: 1’46.9 (8’35.3)
1600m: 4’56.9 (13’32.9)
400m: 1’46.9 (15’18.8)
1600m: 4’55.9 (20’14.7)
400m: 1’55.0 (22’09.7)
1600m: 4’54.6 (27’04.6)
400m: 1’49.5 (28’54.2)
1600m: 4’40.0 (33’34.2)

Jueves, 14 Agosto, 2014 – 9am: Easy run on Emerson loop. Felt pretty sore in the quads from yesterday’s workout. Total run 8M in 61’.

5pm: Easy 5M run at home. Total run 5M in 37’.

XT: Hips

Viernes, 15 Agosto, 2014 – 9am: Easy run from home before heading to Falmouth. Total run 10km, 6M+ in 45’.

4pm: In Falmouth. Ran from hotel on most of the course (excpet the first half mile or so). BEAUTIFUL day and course. Felt good. Ran with Mariana, very easy pace over 8’00. Finished with 1km fast over the last 1km of the hill in 2’57, with about 600m uphill and then 400m downhill to the finish. Felt good to open up the stride. Total run 8M+.

XT: Core

Sabado, 16 Agosto, 2014 – 9am: Easy run out and back on the course. Felt fine. Total run 6M+.

4:30pm: Easy shakeout out/back on the course. Weather looks good for tomorrow!

XT: Off

Domingo, 17 Agosto, 2014 – 8am: Woke up late – slept through my alarm. Jogged 1km to shakeout and then warmed up around 8:15am, 5km easy. Felt good. Sun came out during warm-up and got HOT – went from 65 to 75F++. Drils, strides. Cool to be hanging around all the super-elites.

Race went out fast. Big pack of 20 or so in front of me, hung off of them going out at sub 3’00 pace. First mile in 4’59, perfect but harder than I expected with all the hills. Second mile ~5’04, again hilly. Dialed back the effort a bit at that point and ran more by feel than splits through the end of the hills just after 5km (~15’45). At that point course flattened, but super exposed and really hot. Taking water every stop and dumping it. Picking some guys off at this point, but mostly in no-man’s land. Not much pack.

Felt pretty bad between 4-6M. Really, really hot and no shade out there. A couple guys caugh me around 5-6M and that helped regain focus. Passed 10km in about 31’30, so pretty even. Picked it up in the last 1-2km and actually felt really good with about 800m to go on a long uphill before the finish. Got to the top of the hill with about 350m to go and felt great running fast. Got passed with about 200m to go and passed back strongly and didn’t look back. I could see 35’5x on the finish clock and kicked in hard to break 36 (ended up 35’59).

Didn’t know place but ended up 21st. I thought top 30 was a good day and top 20 would be a very good day, so I was pretty pleased. Pace was 5’04/mile (3’08/km), which given the heat and hills was very strong. I’ve done almost no running at this pace so far this summer and it did feel quite tough. The idea now is to make that pace feel comfortable over the next month or so.

Cooled down easy with Daniel Njeri – very nice guy. Total run 14M.

Splits:
3’11.9
3’00.2 6’11.1
3’10.8 9’22.8
3’12.7 12’35.6
3’09.3 15’44.9
3’04.7 18’49.6
3’08.2 21’57.8
3’16.8 25’14.6
3’10.3 28’24.9
3’08.8 31’33.7
3’13.8 34’47.5
72.5 35’59.0 (.44km)

Total 11.44km avg 3’08.7

5pm: Easy shakeout after a long drive home. Felt surprisingly decent. Total run 6M+ (10km), in 46’.

XT: Core, 10’.