Weekly Summary – 154 Miles in 15 runs. Another great week in this first big block. Two big, solid workouts and lots of good running in between. One more big week left in this block. Hopefully this heat and humidity doesn’t stick around too long!
Lunes, 25 Agosto, 2014 – 10am: Very easy run this morning, mid res to 1500m pond. Very tired at first, but better by the end. Total run 11M+ in 1h31.
4pm: Easy run on reverse long lakes to sam’s loop. Felt better than this morning, quicker. Total run 10M+.
XT: Upper – just bodyweight, pushups, dips, back raises
Martes, 26 Agosto, 2014 – 10am: Easy run on mid res/1500m pond loop again. Tacked on extra pond loop. Felt much better. Total run 12M+ in 1’30.
4pm: Easy/moderate run on long lakes. Felt fine. Total run 9M+ in 60’.
XT: Hips.
Miercoles, 27 Agosto, 2014 – 9am: Pre-workout shakeout with Dave on grass. Total run 4M+. Very hot
11am: Workout wednesday! VERY hot day. Close to 90F. Goal workout was 12-15x 1200m at 3’36->3’25. Hoped to average around 3’30, but adjusted expectations after the first couple reps.
Short warm-up and then drills and strides. Wanted to keep rest to 400m jog at a decent clip, but ended up needing much more. Not recovered at all after the first 2 reps or so and was redlining like 100m in. Oof. Took much longer rest and started feeling better.
Intervals 5-8 felt much better and at that point I was just hoping to make it through 10x. Once I got to 10x, I figured I had at least one more, and then one more again. Kept it faster at the end with only 1 rep sub-3’30 (3’27), but given the heat, I think that was fine.
Cooled down short to the gym for leg circuits and then back home. Long workout and very tired.
Total run 17M+.
Splits
400m: (1’29.8)
1200m: (3’38.8)
400m: (1’53.5)
1200m: (3’38.7)
400m: (1’58.8)
1200m: (3’37.0)
400m: (2’01.9)
1200m: (3’41.4)
400m: (2’26.7)
1200m: (3’33.2)
400m: (2’04.8)
1200m: (3’35.6)
400m: (2’01.3)
1200m: (3’39.4)
400m: (2’24.7)
1200m: (3’34.3)
400m: (4’16.5)
1200m: (3’33.8)
400m: (2’51.4)
1200m: (3’27.7)
400m: (2’40.6)
1200m: (3’34.9)
400m: (2’46.6)
1200m: (3’30.1)
5pm: Post workout shakeout on grass. Felt okay, good to shake out. Total run 3M+.
XT: Legs at gym.
Jueves, 28 Agosto, 2014 – 10am: Slept poorly, very hot last night. Ran with Dave on mid-res 6.5M easy and then solo on lakes. Felt good. Total run 10.5M in 80’.
4pm: Ran solo on rev. LL to sam’s. Felt much better, running quick actually. Last few miles under 4’00/km. Total run 10.5M+ in 72’.
XT: Core
Viernes, 29 Agosto, 2014 – 10am: Ran solo moderate on LL progressive with last 2km fast. Last 3km at 3’50, 3’06, 2’57. Jogged to sterling for short hills. Did 10x with full recovery. Felt good, some muscular fatigue at end. Finished with 2km fast again (1km MP, 1km at HMP->close) in 6’08 (3’12, 2’56). Jogged to gym for leg circuits and then home. Long workout.
Total run 12M-.
4pm: Ran from battle road into Concord and then out to Walden to finish off with a swim. Felt surprisingly decent. Total run 8.5M+ in 55’.
XT: Legs at the gym.
Sabado, 30 Agosto, 2014 – 9am: Easy run, solo. A bit sore muscularly from yesterday. Mid res, pond loop. Total run 11M++.
4pm: Ran easy solo out and back on long lakes, soft side. Felt good, better than this morning. Total run 8M+ in 60’.
XT: Hips.
Domingo, 31 Agosto, 2014 – 9am: Got up around 6am for long workout. Half a bagel and a black coffee around 7am and then relaxed until 9am.
Goal was to run 40km total with 20km moderate (3’50-4’10/km) and 20km about 90% of MP (~3’30/km).
Left with Mariana on bike for first half. Ran out and back on the bike path to lexington center. Felt good and running a decent clip from the start (under 4’00/km). Net uphill out (11km) and then net down back, so a bit quicker. Already quite warm (78F when I left) and humid. Felt very controlled, but the gear change I needed to make seemed tough. Took gatorade every 5km.
10km was 38’52 with the next two 5ks faster (18’57 and 18’44 to pass 20km in 76’34. Took about 1km to change gears but was rolling in the 3’30s by 22 and then 3’35-3’30 for a while. That first 5km of work was slower (17’47) than I’d wanted, but mostly in the first km. After that it was perfect, if a bit quick, 17’13-14 through 35km. The last 5km felt quite tough, but I maintained pace and actually had a bit left to increase intensity in the last 2km (3’18, 3’12). Last 5km was 16’50.
The total time was 2’25’40 for 40km (3’38/km avg), with the second half in 69’06 (3’27/km).
Overall, a very tough and tiring workout, but very good. In comparison, I ran this workout in my spring build-up and ran 40km in 2h32 (7 minutes slower) with the last 20km in 72’xx I believe. Feeling very strong and fit right now.
Jogged ~800m home to cool down. Total run 25M+.
Split
1 (3’53.6)
2 (3’51.5) 7’45.1
3 (3’43.3) 11’28.4
4 (3’56.1) 15’24.5
5 (3’56.4) 19’20.9 (19’20.9)
6 (3’54.1) 23’15
7 (3’54.9) 27’09.9
8 (3’57.6) 31’07.5
9 (3’55.7) 35’03.2
10 (3’48.9) 38’52.1 (19’31.2)
11 (3’54.9) 42’47
12 (3’51.6) 46’38.6
13 (3’41.6) 50’20.2
14 (3’48.1) 54’08.3
15 (3’41.7) 57’50 (18’57.9)
16 (3’42.9) 1’01’32.9
17 (3’41.5) 1’05’14.4
18 (3’45.8) 1’09’00.2
19 (3’45.3) 1’12’45.5
20 (3’49.1) 1’16’34.6 (18’44.6)
21 (3’42.4) 1’20’17
22 (3’37.0) 1’23’54
23 (3’28.3) 1’27’22.3
24 (3’30.9) 1’30’53.2
25 (3’28.7) 1’34’21.9 (17’47.3)
26 (3’26.5) 1’37’48.4
27 (3’26.3) 1’41’14.7
28 (3’27.2) 1’44’41.9
29 (3’28.1) 1’48’9.9
30 (3’25.4) 1’51’35.4 (17’13.5)
31 (3’27.7) 1’55’03.0
32 (3’25.3) 1’58’28.4
33 (3’27.7) 2’01’56.1
34 (3’26.5) 2’05’22.6
35 (3’27.6) 2’08’50.2 (17’14.8)
36 (3’27.0) 2’12’17.2
37 (3’25.1) 2’15’42.3
38 (3’27.2) 2’19’09.5
39 (3’18.1) 2’22’27.6
40 (3’12.7) 2’25’40.3 (16’50.1)
6pm: Jogged super slow into town and back. Total run 4km+, 2.5M+ in 23’.
XT: Core, short.
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