Weekly Summary – 56 miles in 4 days of running. The week started off well, with good recovery from Sunday’s 28 miler, but then disaster struck Friday morning as I was hit by a car and stuck in the gym for the rest of the week. Decent aerobic work on the bike, but no running. Hope to be back soon…

Day AM Workout PM Workout Quality Miles Total Miles XT
Monday 8M reg REST 8 Core
Tuesday 10M reg REST 10 Hips
Wednesday REST 5M reg 5 Core
Thursday 3M Reg 20M w/ 9.3M @ 92% (5’44/mile)  9 23.01 Legs
Friday CAR ACCIDENT GYM: 2’20 Bike/Ellip 0 Upper
Saturday GYM: 90′ on bike Light Jogging on grass 1 Hips
Sunday REST REST 0 0 Core

 

Lunes, 20 Enero, 2014 – 11am: Slept super late after yesterday. Still in Banos. Ran with Mariana up the road across the bridge, very slow. Beautiful run though kind of brutal. I wish there were some flat roads around this town. Total run 8M, NT.

PM: Off. Travel back to Quito.

XT: Core

Martes, 21 Enero, 2014 – AM: Off. Back in Quito. Lots of walking around old town.

4pm: Ran with Mariana up to Parque Metropolitano. Beautiful area. Hilly again, though. Really nice day though with great view of the city! Loop around La Carolina after. Total run 10M.

XT: Hips

Miercoles, 22 Enero, 2014 – AM: Off. Long walk up to the Guayasamin museum.

5pm: Very easy run around the park – 2 big laps – with Mariana. More normal pace. Total run 5M+.

XT: Core

Jueves, 23 Enero, 2014 – 11am: Very easy pre-workout shakeout around the park. Total run 5km, 3M+.

2pm: Moderate workout today. Kept run continuous. 5M easy/moderate in about 35 minutes and then right into the work. Goal was 15km at 88-92% (5’45-5’57/mile or 3’34-3’47/km).

I felt a bit rusty at first, but got into it quickly and was running fine after a few kilometers. Definitely still felt a bit sore from Sunday’s ultra-marathon, but it actually felt good to turn the legs over.

As always, I tried to start out conservatively and relaxed (and I did – both the first km and the first 5km were the slowest, respectively). By 5km, I was consistently running 3’30-3’35/km (5’38-5’54/mile). I passed 10km in 35’53 (17’45 second 5k) and maintained pace right around 3’34/km from there on. I only picked up the pace slightly in the last km, trying to run about MP. This felt a bit faster than I wanted to, but I do have to remind myself that I’m over 9000 ft above sea level and I ran 28 hard miles 4 days ago… The last km was 3’16 for a 17’31 last 5km.

Ended up covering the 15km of work in 53’24 (5’44/mile, 3’34/km), actually just ahead of goal pace. I was pretty pleased with how this felt, especially given Sunday’s big, big effort. Good to get back in the swing.

I continued running with just over 5M to reach 20M total in 2’08. Finished at the gym for legs.

Splits

1

 3’40.8 ‘

2

 3’37.6 7’18.4

3

 3’37.5 10’55.9

4

 3’35.5 14’31.4

5

 3’37.2 18’08.6 18’08.6

6

 3’35.9 21’44.5

7

 3’33.2 25’17.7

8

 3’31.6 28’49.3

9

 3’34.2 32’23.5

10

 3’29.9 35’53.4 17’44.8

11

 3’34.5 39’27.9

12

 3’34.9 43’02.8

13

 3’32.1 46’34.9

14

 3’33.7 50’08.6

15

 3’16.1 53’24.7 17’31.3

XT: Legs – pretty tired after a long workout, but felt good.

Viernes, 24 Enero, 2014 – AM: Car morning. Walking across the street in front of my apartment to get to the park, I was clipped by a taxi who was running a red-light. Got spun around and knocked over. Pretty point tender on the upper-thigh/hip/lower-back. No run. Limping. Ugh.

PM Workout: At the gym

30 minutes stationary bike
400m jog (still limping)
20 minutes elliptical
90 minutes stationary bike

XT: Upper body. Felt good. Over 20 pull ups.

Sabado, 25 Enero, 2014 – 10am: Felt a lot better this morning. Hip and back still a bit tender but much better than yesterday. Walked to the gym and then did 90 minutes at a very good effort on the stationary bike. Afterwards, tried jogging a bit on the treadmill which felt okay. Able to run about 1km with no limping. Also jogged back home which was another 1km. All in all, a positive morning.

4pm: Walk/jogged over to the park but back/hip was bugging me.

XT: Hips at the park.

Domingo, 26 Enero, 2014 – OFF. No running today. Waiting until it’s 100% better.

XT: Lots of core. Couldn’t bike since the gym was closed.

Monday 1k, 2k, 3k, 4k, 3k, 2k, 1k @ MP to ~10k pace (by effort on bike) 10k mod, 12km @ MP (by effort on bike) 0 OFF
Tuesday 90′ bike 0 core
Wednesday 2 hour on bike 5M reg 5 Hips
Thursday 5M Reg On bike: 60′ of (2′ @MP, 1′ EZ), 2hr total 5 Upper
Friday 7M Reg 9M EZ 16.01 Legs
Saturday Fartlek (2’/1′) @MP/Mod 8km (28′) 5M reg 15.01 Hips
Sunday 5M reg 5M reg nm 10.01 Core