Weekly Summary – 149 miles in 14 runs. My first very high week of the season. Two great workouts, including a 2’34 marathon on Sunday. A bit chaotic as I was still moving in, but overall a solid week and a step in the right direction.

Lunes, 18 Agosto, 2014 – 11am: Slept late and then packed the car before running. Ran easy on Emerson loop. Felt okay once I got going. Total run 8M in 61’.

5pm: Ran from Mariana’s family’s house back to Somerville. Longer loop to the river to science museum and then back through Harvard Square. Felt surprisingly good despite being really tired in the afternoon from moving. Total run 12M+ in 1’24.

XT: OFF. Busy day with lots of lugging as we moved into Somerville.

Martes, 19 Agosto, 2014 – 5:30am: Super early run to get something in before jury duty – ugh. Ran 5M very easy on ex-lakes to c-loop. Total run 5M in 37.

4pm: Ran with Malcolm who was visiting Tufts. Mid res and then a loop around campus. Beautiful day! Good thing I got out of jury duty early! The Fells is so gorgeous!

XT: Core, 10’.

Miercoles, 20 Agosto, 2014 – 7am: Another early morning workout to beat the summer heat. Workout was 18-22km at 90-94% of MP (3’24-3’32/km). Did 5km warmup and then right into with no drills or strides or anything.

Started out feeling a bit tired. A few busy days this week between Falmouth and moving and jury duty. Wanted to start out right around 3’30, which was doable but didn’t feel as easy as I’d hoped. Ran 17’28 first 5km, so right on pace.

Picked up the pace around 8km a bit, trying to run ~3’25-27, as my legs were actually feeling beter at this point. Passed 8km in 27’56 and 10km in 34’51. I was pretty sure I had another 10km in me, so I decided to keep it consistent and then try to surge around the 60’ point for 1-2km. This went well, passing 10M in 55-mid and then running 3’12 and 3’10/km for the 2km between 58-65’. Eased up for 1km and then decided to run the last km quicker again to finish at 21km (last km was 3’13, last 5km was 16’24).

Total work was 21km in 71’50 (3’25/km, 5’30/mile).
Finished this workout feeling like I could have kept going or closed harder, which I think is a good way to finishing.

Cooled down on the field and then around campus. Total run 19M.

Split
1 (3’27.6)
2 (3’30.4) 6’58.0
3 (3’30.8) 10’28.8
4 (3’33.0) 14’01.8
5 (3’26.9) 17’28.7 17’28.7
6 (3’30.3) 20’59
7 (3’27.8) 24’26.8
8 (3’29.7) 27’56.5
9 (3’28.4) 31’24.9
10 (3’26.5) 34’51.4 17’22.7
11 (3’28.4) 38’19.8
12 (3’25.3) 41’45.1
13 (3’23.4) 45’08.5
14 (3’26.5) 48’35
15 (3’25.2) 52’00.2 17’08.8
16 (3’23.9) 55’24.1
17 (3’23.4) 58’47.5
18 (3’12.1) 61’59.6
19 (3’10.2) 65’09.8
20 (3’28.0) 68’37.8 16’37.6
21 (3’12.8) 71’50.6

4pm: Very easy shakeout down to fields and 6 big loops. Nice to have all that grass to run on so close by. Felt better than I expected and probably ran a bit too fast. Total run 6M++, 10km+ in 47’.

XT: Hips. Ice bath after.

Jueves, 21 Agosto, 2014 – 11am: Slept late finally. A bit sore and tired this morning, ran VERY easy through the fells to 1500m pond. Beautiful day. Felt good to run very slow. Nice big loop, came back on mid res. Total run 11.5M+ in 1’33.

4pm: Ran easy on field and then with Mariana a good bit slower for about 3M and then back to the fields to finish quicker. Felt much better. Total run 9.5M.

XT: Upper.

Viernes, 22 Agosto, 2014 – 10am: Ran mid-res with David, fun and beautiful run. Finished solo on fields. Total run 10M+ in 77’.

4pm: Speed day. Ran to the fields, 5km warm up finishing at base of packard hill. Stopped and did drills and then 5x300m hills, very hard effort. Walk/jog down recovery.

After, jogged to track and did 10x200m in 32-> 29.x (in trainers) with 200m jog recovery in ~70-80sec. Finished with 2km at MP to simulate late-race muscular fatigue. Planned to do more but had a bad side cramp.

Did leg circuits after (unweighted) and then cooled down. Total run 12M++.

Splits
5x300m Hills
10x200m (200m jog in 70-80s): 32.9, 31.0, 29.7, 30.5, 30.8, 31.4, 29.9, 30.1, 29.7, 30.5,
2km @MP+: 6’15.5 (3’06.5, 3’09.0)

XT: Legs (no weight)

Sabado, 23 Agosto, 2014 – 10am: Ran to Charles and science museum, finishing at M’s folks’ house in Brookline. Felt much better by end. Total run 11M in 1’22.

4pm: Ran from Brookline on Chuck. Felt good, windy. Total run 7M+ in 52’.

XT: OFF, busy.

Domingo, 24 Agosto, 2014 – 8am: Ran from Concord. Long special period workout today. Goal was to do a good amount of volume at special aerobic pace (~90% of MP). Started out with 2km easy and then ran 4x5km (~85%) with 1km easy between each. These were all faster than planned (supposed to be 18’20 and ended up 17’48-56). The rest km were ~4’10-20 (~6’45-7’00/mile pace).

This brought me to 25km in 1h33 (just under 6’00/mile avg). After one more “rest” km at 4’11, the last part of the run was to be 15km at ~90% of MP. This was quite tough but the pace was good and consistent (all a bit faster than planned again). These last 15km were covered in 51’38 (target was ~52’30), bringing us to 41km (25.5M) in 2h29. A short cooldown finished at the 42.2km (26.2M) marathon distance in 2h34.

Overall, a very strong workout and much better than last time I tried it in january where I bonked VERY hard in the last 15km segment and thought I was going to die. A tough day, but very consistent and didn’t feel like I left it all out there. A great first long run of this block.

Total run 26.2M in 2’34’57.

Split ‘
1 (4’43.6) ‘
2 (4’21.7) 9’05.3
3 (3’32.4) 12’37.7
4 (3’32.7) 16’10.4
5 (3’35.5) 19’45.9
6 (3’34.7) 23’20.6
7 (3’33.1) 26’53.7 (17’48.4 5k #1)
8 (4’17.9) 31’11.6
9 (3’33.8) 34’45.4
10 (3’37.8) 38’23.2
11 (3’38.6) 42’01.8
12 (3’32.6) 45’34.4
13 (3’33.6) 49’08.0 (17’56.4 5k #2)
14 (4’16.5) 53’24.5
15 (3’32.9) 56’57.4
16 (3’37.3) 1’00’34.7
17 (3’29.6) 1’04’04.2
18 (3’34.4) 1’07’38.7
19 (3’34.2) 1’11’12.9 (17’48.4 5k #3)
20 (4’21.1) 1’15’34
21 (3’34.3) 1’19’08.2
22 (3’37.9) 1’22’46.2
23 (3’35.5) 1’26’21.7
24 (3’31.7) 1’29’53.4
25 (3’31.5) 1’33’24.9 (17’50.9 5k #4)
26 (4’11.4) 1’37’36.3
27 (3’31.5) 1’41’07.8
28 (3’26.5) 1’44’34.3
29 (3’27.6) 1’48’01.9
30 (3’29.5) 1’51’31.4
31 (3’24.1) 1’54’55.5 (17’19.2 split)
32 (3’29.1) 1’58’24.6
33 (3’29.0) 2’01’53.6
34 (3’20.4) 2’05’14
35 (3’30.7) 2’08’44.7
36 (3’19.9) 2’12’4.6 (17’09.1, 34’28.3 10k split)
37 (3’31.9) 2’15’36.5
38 (3’28.4) 2’19’04.8
39 (3’28.5) 2’22’33.4
40 (3’27.2) 2’26’00.5
41 (3’14.2) 2’29’14.8 (17’10.2, 51’38.5 15k split)
42 (4’43.1) 2’33’57.9
42.2 (1’00.0) 2’34’57.9

6pm: VERY easy and slow shakeout on the grass to loosen up legs. Total run 2M+ in 20’.

XT: Core, short. Very tired.