Weekly Summary – 138 miles in 14 runs. Another great week. Very good recovery from last week’s huge long-run and two solid workouts, including 20 miles at 5’38 pace with 8x3K @ marathon pace. Feeling great! 4 weeks to Boston!
| Day | AM Workout | PM Workout | XT | Total Miles |
| Monday | 8M Reg | 5M reg | Core | 12.01 |
| Tuesday | 11M Reg | 9M EZ/reg | Hips | 20.01 |
| Wednesday | 10M mod + 3M reg | 20km Prog Run mod to MP to fast splits: 18’16, 17’15 (35’31), 16’41 (52’12), 16’11 (68’23), avg 5’30/3’25 | Legs | 27.01 |
| Thursday | 10M reg | 10M reg to EZ | Upper | 20.01 |
| Friday | 10M reg to mod | 10M reg to Mod | Hips | 20.01 |
| Saturday | 8x3k @ 9’38-9’50 w/ 1km rec @ 4’00-4’15. Total 32k (20M-) in 1’52’11 (5’38/3’30 avg) | 3M reg | Core | 24.01 |
| Sunday | 7M reg | 8M mod | Hips | 15.01 |
Lunes, 17 Marzo, 2014 – 10am: Very easy shakeout solo, still at sea level in Atacames. Total run 7M in 60’.
7pm: Flew back to Quito. Late shakeout solo around the park. Total run 5M+ in 42’.
Martes, 18 Marzo, 2014 – 10am: Easy run solo around the park. Feeling better. 11M+ in 86’.
5pm: Easy run solo again. A bit quicker. Total run 9M in 68’.
Miercoles, 19 Marzo, 2014 – 10am: Felt very good this morning. Ran 10M solo in about 70’ and then ran 5km with Mariana very easy into the South. Total run 13M in 1’35.
4pm: Decided to work out this afternoon as opposed to tomorrow since I was feeling very good leg-wise and well recovered from Sunday’s hard 25 miler. Workout was not too hard – a progression run of 15-20km starting moderate and working up to marathon pace (and a bit quicker if possible at the very end.)
Went very well Negative split every 5km section: 18’16, 17’15 (35’31), 16’41 (52’12), 16’11 (68’23) for an avg of 5’30/mile 3’25/km overall. Last 2km were quicker 3’15 and 3’04.
Cooled down short to the gym for legs after and then jogged back.
Total run 14M.
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Splits |
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1 |
3’58 |
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2 |
3’37.2 |
7’35.2 |
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3 |
3’35.2 |
11’10.4 |
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4 |
3’34.9 |
14’45.3 |
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5 |
3’31.3 |
18’16.6 |
18’16.6 |
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6 |
3’31 |
21’47.6 |
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7 |
3’29.5 |
25’17.1 |
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8 |
3’25.8 |
28’42.9 |
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9 |
3’25.2 |
32’08.1 |
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10 |
3’23 |
35’31.1 |
17’14.5 |
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11 |
3’23.1 |
38’54.2 |
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12 |
3’21.9 |
42’16.1 |
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13 |
3’19.6 |
45’35.7 |
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14 |
3’19 |
48’54.7 |
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15 |
3’17.4 |
52’12.1 |
16’41.0 |
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16 |
3’16.9 |
55’29 |
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17 |
3’17 |
58’46 |
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18 |
3’17.1 |
62’03.1 |
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19 |
3’15.8 |
65’18.9 |
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20 |
3’04.3 |
68’23.2 |
16’11.1 |
XT: Legs at the gym.
Jueves, 20 Marzo, 2014 – 10am: Easy run around the park. Felt quite good again. Finished much quicker around 4’00/km. Total run 10M+ in 72’.
4pm: Easy run around the park. Felt fine again. Didn’t feel yesterday. Finished around moderate again. Total run 10M+.
XT: Upper
Viernes, 21 Marzo, 2014 – 10am: Easy run solo around the park. Quicker again. Feeling much better on these normal runs. Total run 10M+ in 70’.
5pm: Fun afternoon up at the Teleferiqo. Some light walking. Came back and ran easy around the park, first with Mariana very easy and then quicker. Total run 10M+.
XT: Hips
Sabado, 22 Marzo, 2014 – 9am: Up at 6am, had some bread with Nutella and banana and black coffee. Left around 9am for workout.
Plan was to run 8x3km at close to marathon pace with 1km in between each moderate (~4’00-4’15). This would be 32km (20M) total.
I ran 1km very easy to warm up and then went right into the workout. I ran on the road (in Quito, 9300ft), starting near the park and running to the North where I ran mostly on a loop which gave me some good hills to work with.
This was the first time that MP felt pretty comfy even at altitude. I was very pleased with the consistency of the splits (all between 3’15-3’20, even with the hills), making the 3Ks about 9’50 (or about a 10’30 2-mile).
I felt very much recovered between each one, running my recovery kilometers at about 4’15 for the most part (about 6’50/mile pace). This ended up making the total run quite fast (32km in 1’52’11 – 5’38/mile avg), though it didn’t feel as hard as it looked on paper given how it was broken up.
I felt very good still on the last rep and closed hard for the last km, running 3’06 for a 9’37 last 3k.
Cooled down very short (1km+) back to the house very easy. Total run was 21M+ with 20M of work in 1’52’11 (15M at marathon pace 1’18’22).
Splits:
1k: 4’18.4
4k: 14’08.5 – 9’50.1 (3’17.0, 3’19.9, 3’13.2)
5k: 18’22.5 (4’14.0)
8k: 28’12 – 9’50.2 (3’16.7, 3’15.9, 3’17.6)
9k: 32’36.5 (4’13.8)
12k: 42’15.9 – 9’49.4 (3’16.8, 3’18.7, 3’13.9)
13k: 46’32.3 (4’16.4)
16k: 56’19.9 – 9’47.6 (3’15.6, 3’16.8, 3’15.2)
17k: 60’33.3 (4’13.4)
20k: 1’10’23 – 9’50.1 (3’17.4, 3’16.6, 3’16.1)
21k: 1’14’37.6 (4’14.2)
24k: 1’24’26.9 – 9’49.3 (3’16.5, 3’16.6, 3’16.2)
25k: 1’28’40.1 (4’13.2)
28k: 1’38’28.4 – 9’48.3 (3’17.3, 3’15.5, 3’15.5)
29k: 1’42’33.7 (4’05.3)
32k: 1’52’11 – 9’37.9 (3’15.9, 3’16.0, 3’06.0)
5pm: Very slow shakeout with Mariana down to La Marin. Total run 5km, 3M+.
XT: Core
Domingo, 23 Marzo, 2014 – 11am: Slept late. Ran with Mariana very easy shakeout on the cilcopaseo. Ran to the top of the hill and back. Finished at Mercado. Total run 7M in 65’.
5pm: Ran with Mariana to start 3km or so and then solo quick ~4’00 to 3’40. Felt very good for some reason. Finished tacking on around the track 800m in ~2’50 very relaxed. Total run 8M+ in 55’.
XT: Hips.
Wow! You are crushing these workouts…! What is your goal for Boston? Your 8x3k Workout is sub 2:18 pace. Does that mean your shooting for OT qualifier?
Hi Alan!
Thanks for the comment and question! I think that an OT qualifier would probably be my goal if I were running a flatter course (Chicago, London, etc…), but with Boston, it’s a kind of a crap shoot – both in terms of weather and the course.
While I don’t think it’s totally out of the question, I don’t hold that as my only merit of success.