Weekly Summary – 115 Miles in 14 runs. Last big week before a mini-taper for the WORLD RECORD ATTEMPT. Got in 3 very good workouts and plenty of running. Body is feeling great. Travel and racing next week! Excited! 1 week to Half Marathon, 8 Weeks to Boston!

 

Day AM Workout PM Workout  Quality Miles Total Miles XT
Monday 1k, 2k, 3k, 4k, 3k, 2k, 1k w/ 3′ jog @ HMP (5’00/mile) to MP (5’18/mile) 4M Reg 10 22.01 Hips
Tuesday 8M Reg 10M Reg 18.01 Core
Wednesday 10M Mod 6M EZ 16.01 Upper
Thursday 26km (16M+) at 95% of MP 5’35/mile (at altitude). Total 1’30. 4M Reg 16 20.01 Legs
Friday 8M reg 5M reg 13.01 Hips
Saturday 10x1000m in 3’01.9 avg – last 2’52 3M reg 6 16.01 Legs
Sunday 5M Reg 5M reg 10.01 Core

Lunes, 17 Febrero, 2014 – 11am: Woke up naturally at 9am feeling very good. Had a cup of yogurt and black coffee around 9am and then another cup of coffee around 10am. Left for workout (take 2) at 11am. Ran 6km warm up feeling fine around the park and then did drills and strides.

Workout was to be the same as Saturday’s. 1,2,3,4,3,2,1km with 3’00 rest (though maybe longer rest give the altitude. Mostly just wanted to get in some volume at HMP (~3’08-3’11) and MP (3’18).

The workout went super well. I was right in the range of paces I wanted for each section. Going up the ladder felt hard but manageable. The 4km at MP felt about the same as the 3k at HMP, so the 3k/4k/3k was definitely the hardest part. The end of the second 3k was the only point at which I really struggled. After that, the last two reps were very good and I was even able to close well in the last km, running 3’01 and splitting 2’30/31. Covered just under 20km in 1’11 including rest. 16km of work in 50’49.

Overall, a super positive workout, especially after being so sick the day or two before. Annoyed at that setback, but glad to still hit this hard – and in Quito where it was probably a much harder workout.

Cooled down short. Total run was 18M.

Splits (3’00-3’30 easy jog rest)
1K: 3’08.4
2K: 6’17.2 (3’08.1, 3’09.1)
3k: 9’26.8 (3’09.9, 3’09.0, 3’07.9)
4k: 13’06.6 (3’16.1, 3’17.1, 3’16.7, 3’16.7)
3k: 9’33.3 (3’09.9, 3’08.1, 3’15.3)
2k: 6’15.5 (3’08.3, 3’07.2)
1k: 3’01.5 (2’30.x/31.x)

5pm: Very easy shakeout around the park. Super tired from the workout. Legs felt looser but exhausted after. Didn’t eat enough post workout. Total run 4M+ in 34’.

XT: Hips.

Martes, 18 Febrero, 2014 – 9am: Pretty sore this morning. Very slow run around the park, 3 big laps. Total run 12km+, 7M++ in 63’.

4pm: Easy run around the park. Legs felt much better, though calves still a bit sore. 4 big laps plus some. Total run 10M++, 18M for the day.

XT: Core, 2×8’.

Miercoles, 19 Febrero, 2014 – 9am: Easy around the park. Still a bit tired from Monday, but better. Total run 10M, in 77’.

4pm: Easy run around the park 2 big laps and then to the gym for upper body. Total run 10km, 6M++.

XT: Upper body at the gym. Felt solid.

Jueves, 20 Febrero, 2014 – 10am: This was the last big workout before I head back to the USA and I wanted to use it as a bit of a dress rehearsal for the record attempt next weekend. So, I got up at 7am and planned to start the workout right at 10am as the run will be 9 days from now. I had a cup of coffee and some bread with Nutella and banana as I woke up and then another about 1 hour before I left (around 8:15am). I left right at 9:15am to warm up.

I ran an easy 2M on the grass to loosen my legs, but since this was a fairly long effort, I didn’t want to run too much beforehand. The run itself was a steady-state run at close to marathon pace (93-98% of MP or 3’21-31/km (5’23-39/mile) for a total of 20-30km. Since this was my first longer effort in a couple weeks, I wanted to make sure there was plenty of wiggle room in pace and distance. Also, I would normally do this workout at sea level, but work kept me in Quito so I was extra cautious.

I stopped and did drills and strides as normal and then went into the run. I was running around the park on the 3.8km gently rolling bike path and getting Gatorade once per lap. I was getting splits from my garmin.

The good news was that I was super consistent. The bad news was that it felt very hard, but I think that was mostly due to the altitude. My pace for the most part was between 3’27-3’31/km (5’30-40/mile. 5k splits were 17’18, 17’24, 17’26, 17’25, 17’27 and then more one kilometer at 3’22 to round up to 1’30’25 for 26km (16.2 miles) (3’28.6/km, 5’35.7/mile avg). This was about as much as I had at this altitude. I think that I could have certainly run faster for the same time/distance at sea level or possibly run another 5km at that same pace.

Anyways, a very solid run and very tired after. Pleased with the effort. Total run 18M++.

Full Splits:

1

 3’27.4 ‘

2

 3’29.1 6’56.5

3

 3’28 10’24.5

4

 3’29 13’53.5

5

 3’25.1 17’18.6 17’18.6

6

 3’27.1 20’45.7

7

 3’29.6 24’15.3

8

 3’27.4 27’42.7

9

 3’30.1 31’12.8

10

 3’30.1 34’42.9 17’24.3

11

 3’29 38’11.9

12

 3’28.7 41’40.6

13

 3’30.3 45’10.9

14

 3’29.6 48’40.5

15

 3’28.8 52’9.3 17’26.4

16

 3’29.6 55’38.9

17

 3’30.3 59’9.2

18

 3’28.5 62’37.7

19

 3’28.5 66’6.2

20

 3’29 69’35.2 17’25.9

21

 3’29.8 73’5.0

22

 3’29.6 76’34.6

23

 3’29 80’3.6

24

 3’30.4 83’34

25

 3’28.6 87’2.6 17’27.4

26

 3’22.6 90’25.2

5pm: Went to chiro and then ran down to La Marin very slow and easy after. Good shakeout. Total run 4M+.

XT: Legs

Viernes, 21 Febrero, 2014 – 10am: Left a bit later after a lazy morning in bed. Felt very good today. Legs surprisingly didn’t feel too sore and stride felt very good. Ran 3 big laps and then to the market. Total run 8M+ in 60’.

4pm: Very easy shakeout with a workout tomorrow and a workout yesterday. Ran on the grass. Total run 5M+ in 39’.

XT: Hips

Sabado, 22 Febrero, 2014 – 9am: Last track workout today at altitude. Goal was 10-12x1000m with 400m jog rest. Pace was to be similar to the other track work I’ve done – starting off around goal HMP ~3’08-10 (5’00-04) and getting down to closer to 10k pace ~2’58-3’00.

Warmed up 6km easy with drills and strides. Actually felt pretty bad. Didn’t sleep well and tummy wasn’t feeling quite right. Went into it feeling kind of “ugh”.

Tried to relax through the first 2 or 3 and just get in to a rhythm but just wasn’t feeling great. Running okay 3’04-05, but pace felt pretty hard. Rest was consistent 400m in about 2’00.

After about 4x, I started to feel better and after number 5 I actually ran faster without even trying to accelerate (3’02). At this point, I was feeling good and I continued getting faster with the next two (3’02 and then 2’58 for #7-8). I decided I would just run 10x since I was feeling good and wanted to end feeling good. I ran one more in control in 2’59 and then tried to close very hard in the last rep, running comfy for the first 600m (1’47) and then changing gears and running the last 400m hard in 64.x for 2’52. This may be the fastest I’ve ever run a 1000m at altitude!

This was a great workout for a number of reasons. I ended up averaging 3’01.9 for the 10x1000m and covered 14km in 51’12 (5’50 pace) including rest. This is the fastest I’ve run 1000s (at least that many) at this altitude and is a very good sign looking forward. Also, I’m glad I cut the workout at 10x because I finished feeling like I could continue running another 5 reps at least. Very much looking forward to resting this week and crushing it again next Saturday!!

Cooled down very short to the gym for leg circuits. Felt great.

Splits
10x1000m with 400m jog in 2’00-10
3’05.4
3’04.1
3’04.2
3’06.1
3’04.1
3’02.6
3’02.2
2’58.8
2’59.6
2’52.3 (1’47/64.x)

Avg: 3’01.9
Total with rest: 14km in 51’12 (3’39/5’49 avg)

4pm: Very easy shakeout around the park. Felt fine. Short. Time to cut the mileage! Total run 3M+, in 25’.

XT: Leg weight at the gym in the AM after the workout. Felt good.

Domingo, 23 Febrero, 2014 – 9am: Very easy shakeout around the park. Felt yesterday a bit but not too bad. Total run 5M+.

5pm: Another easy shakeout. Good run. Felt fine. Total run 5M+.

XT: Core, 20’ total.