Weekly Summary – 86 Miles in 11 runs. Most of that on Sunday for the USA 50km National Championship. A bit of a frustrating race after an injury in the early stages nearly knocked me out, but silver lining in getting 2nd and keeping the World Championship team a possibility.
Lunes, 23 de Febrero, 2015 – 11am: Only one run today, so ran later in the morning. Roads/sidewalks super icy, so ran in crystal city shops. It’s about 2M from one end to the other and back with some decent gradients, so not so bad. Felt surprisingly good after being pretty sore last night/this morning. Total run 12M in 1h22.
PM: OFF – rest. XT only.
XT: Core – 10’ mixed.
Martes, 24 de Febrero, 2015 – 9am: Easy run. Cold, 17F. Mt. Vernon still iced over so ran on main streets. Felt a bit weak from starting carb depletion yesterday but to be expected. Total run 6M in 42’.
4pm: Easy run outside – warmer, 28F. Finished with 2 quicker surges and then 1km in 3’24. Total run 4M+ in 26’.
XT: Hips.
Miercoles, 25 de Febrero, 2015 – 10am: Last tuneup workout before the US 50km Championships on Sunday! Goal was to simulate the start of the race. Ran a very short warmup ~1km, did drills and 1 stride and then went right into it and just ran 5km at race pace.
Body definitely felt a bit weak as this is Day 3 of carb depletion, but this is to be expected and matches what I’ve felt before. I noticed again that it took me a few km to really “get into it” and I think Jon is wise in saying that we should treat the first 5km even as an extended warm up.
Anyway, felt fine, just a bit tired. Definitely better as I warmed up into it. I decided to throw one strong surge of about a minute into the last kilometer and then settle back in for the last minute to try to make the race pace feel slower – and that seemed to work well. The last few minutes felt the most relaxed of the run.
Overall, it was 5km in 16’48 – a bit ahead of schedule but I probably made up 15 seconds on that surge, so 17’0x effort which is what I wanted. 17’0x will be the goal for Sunday (times 10!). That would be a very solid time and hopefully put me in contention for the win.
Cooled down 2M easy to the gym for legs.
Total run 6M+.
XT: Legs at the gym: 2 sets of [15x each leg step ups, 20x overhead lunge (10lb), 24x static lunge (20 lb), 12x squat (bar)]. Only 2 sets. Felt a bit weak/fatigued which was expected.
3:30pm: Ran a bit earlier since it was really nice out – in the 40s. Felt very good. Body still felt a bit weak but legs/form felt the best I’ve felt in a while. Very good. Total run 4M in 27’.
Jueves, 26 Febrero, 2015 – 9am: Ran in Crystal City Shops again because it was an icy mess outside. Felt very good. Running fast with no effort. Total run 4M in 23’.
4pm: Ran outside, finishing at Costco. Felt very good again. Holding back to run over 6’00 pace. Total run 6M+ in 37’.
XT: Upper body circuit. 5 sets of [20x pushup, 30x flutter (x2), 20x dips]
Viernes, 27 Febrero, 2015 – 9am: Easy run (3M) then stopped and did drills and 4x short hills just to open the legs up a bit. Felt quite good. Jogged home after. Total run 5M+.
4pm: Easy run – still quicker than planned. Legs feeling good! Total run 3M in 19’.
XT: Core
PM: Travel to NYC – arrived late (11pm) due to flight delay.
Sabado, 28 Febrero, 2015 – 10am: Ran at the Caumsett State Park course for the 50km. Ran one of the 5km loops. Course is okay – rolling but good road for about 4km but then the last 1km is pretty bad with some very icy parts and a poorly placed hair-pin. Will be a slow km. Total run 4M, NT.
PM: OFF. XT only. Rest.
XT: Hips.
Domingo, 1 Marzo, 2015 – 8:30am: USA 50km National Championships – 2nd Place. 3’05’33 (3’42/km, 5’58/M). Sustained a pretty serious hamstring injury after stepping in a pothole that was covered in slush around 14km. Held on for another 5km and then could not maintain pace due to pain and form problems from the injury. Was about to drop out at 30km but then passed 3rd place. Caught 2nd place in the last mile. Super brutal last 35km… Very disappointed and frustrated but 2nd place is a nice silver lining.
Full writeup to come.
Official 5km splits from results
00:17:49.13
00:17:28.11
00:17:23.58
00:17:25.70
00:18:00.26
00:18:44.55
00:19:56.41
00:19:46.33
00:20:23.23 (marathon ~2h35)
00:18:35.85
PM: Off.
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