Weekly Summary – 125 miles in 6 days.  A great week getting back to Quito and high miles at altitude. Good recovery from the Treadmill Half Marathon WORLD RECORD last week. A great long workout on Sunday and getting back to the swing of 20+ miles a day! Finally please don’t forget to support STRIVE and our projects if you haven’t yet. 6 weeks to Boston!

 

Day AM Workout PM Workout  Quality Miles Total Miles XT
Monday 4M Reg OFF, TRAVEL 4 Core
Tuesday 10M Reg 8M Reg 18.01 Hips
Wednesday 11M EZ 9M EZ w/ 6x STRIDES + 200m in 28 + 1600m in 5’16 2 20.01 Upper
Thursday 3M Reg/4M Reg PM 10km of 2′ @ MP/1′ @ EZ in 35’30 + 2x2km @ MP 9 22.01 Legs
Friday 10M EZ 9M Reg 19.01 Hips
Saturday 12M EZ 6M EZ 18.01 Core
Sunday 4-6x5k @96-100% (16’47 avg(, 1k rec @ EZ (~4’30). 40km in 2h26 3M Reg 18 28.01 OFF

Lunes, 3 Marzo, 2014 – 7am: Up early to run before my flight back to Quito! Ran with Mariana on ex-Lakes. Very cold and a bit icy but felt good to move. Total run 4M.

PM: OFF. Travel back to Quito.

XT: Core

Martes, 4 Marzo, 2014 – 11am: Slept super late for like 11 hours after getting in late and a long day of travel. Felt great and I needed it! Ran very easy 4 big laps around the park and then to the market to get some breakfast. Total run 10M+ in 80’.

5pm: Another easy run around the park. Felt fine. Total run 8M+ in 65’.

XT: Hips.

Miercoles, 5 Marzo, 2014 – 10am: Slept long again. Recovering from a fairly stressful last week of travel and racing, I guess. Ran around the park and then down to the South for groceries. Total run 11M+ in 85’.

5pm: Easy run around the park. Drizzle but not too bad. Ran 9km easy and then stopped at the track. Did drills and 6x ~150m strides on grass and then 1x200m in 28.5 on track (all in trainers). Felt really good to run fast. After jogged about 2km and then did 1600m at MP in 5’15 just to see how that pace felt (felt good).

Finished at the gym for upper body and then jogged home. Total run 9M++.

XT: Upper body – pretty tired.

Jueves, 6 Marzo, 2014 – 10am: Easy shakeout around the park, pre workout. Total run 5km, 3M+.

1pm: Workout today. Easy warm-up around the park 6km in 26’ and then stopped for drills and strides. Workout was 10km of fartlek (2’ @ MP, 1’ easy) and then some longer continuous MP work after.

Legs felt okay. Just about recovered from Saturday’s half. The 10km of fartlek felt pretty tough (I was averaging ~3’30/km with the on/off at about 3’16/4’10). Felt much better than earlier in the week, but definitely still felt my calves a bit. Ended up passing 10km of fartlek in 35’20 and then ran 1km easy (4’58) before starting the continuous stuff.

Planned to do 4-6km steady at MP, but ended up running 2x2km since my legs felt quite tired. Didn’t want to push it today with a bigger, more important workout on Sunday.

Ended up covering 15km in 53’25 all told. Cooled down short.

3’29.4
7’01.5 (3’32.1)
10’36.0 (3’35.3)
14’02.0 (3’26.0)
17’35.3 (3’32.3)
21’16.7 (3’41.4)
24’49.3 (3’32.6)
28’20.4 (3’31.1)
31’51.4 (3’31.0)
35’20.8 (3’29.4)

1km EZ

2km: 6’36.2 (3’17.6, 3’18.6)
60sec jog
2km: 6’33.5 (3’17.1, 3’16.4)

5pm: Ran very easy shakeout around the park. Ran into Antonio which was nice to have some company. Ran 1.5 big laps for 4M+.

Viernes, 7 Marzo, 2014 – 10am: Slept well. Easy run around the park. Good shakeout. Total run 10M++ in 85’.

4pm: Another easy shakeout around the park. Cut it shorter because feeling very tired. Total run 9M in 75’.

XT: Hips.

Sabado, 8 Marzo, 2014 – 9am: Happy birthday to Mr. C (my father)! Easy moderate run around the park. Felt much better today. Ran longer with travel to Sto Domingo this afternoon. Legs felt good. Last lap around 4’20 pace. Total run 20km, 12M++ in 1’33.

5:30pm: Travel down to Santo Domingo (1500 ft) mid day. Ran from hostel out and back on road. Easy run, felt good. Total run 6M+ in 40’.

XT: Core, light.

Domingo, 9 Marzo, 2014 – 6am: Woke up at 4am for workout today. First really long marathon specific workout in a while. Goal was to run 4-6x5km at 96-100% of marathon pace (3’18-3’25/km or 5’17-5’30/mile) with 1km easy (but not jogging between each one ~7’00-20/mile pace. The whole workout is continuous, so could be up to 36km (22.5miles) without warmup/cool-down.

Warmed up 4km easy in 18’ and then went into the workout. Started with 1km easy and then the first 5km. Wanted to be super conservative since this was my first longer workout in a while, but first 5k felt very easy at 17’00. From there, the rest were all under 17’ and got faster for the most part. After running the first 2 or 3, I was still feeling very good (taking Gatorade every 5km) and was pretty sure I would make it through all 6x.

The last two were slightly tougher, but I was also running quicker and didn’t feel any kind of bonking. I felt like I could have gone a lot harder but didn’t run anything quicker than MP until the very last rep (16’27). I ended up averaging 16’48 (avg 5’22/mile, 3’21.6/km) for the 6x 5k, covering the 36km (22.5M) with the recovery intervals in 2’08’04 (avg 5’43/mile, 3’33/km). Also worth noting was a new PR for 20M (1’54’57) passed en-route. Including the warmup, I covered 40km in 2’26 which is 5’52/mile or a 2’34’02 marathon if I’d run for another 8 minutes.

The best part of this workout was that I really felt like I could have kept going. I didn’t feel any kind of glycogen bonk nor any problems muscularly with weakness/cramping. I think I could have run another 1-2x5k or run the first ones closer to 16’30 (MP). Only issue was my feet got super chewed-up. Bleeding all over myself. Sheesh…

All in all, a really great workout and glad to be recovered from the half.

Total run 25M in 2’26.

Splits:
6x5k w/ 1km EZ (4’20-35): 17’05, 16’57, 16’49, 16’45, 16’47, 16’27

Int. splits were (after warmup):
10k: 36’12
15k: 54’14 (10M in 57’35)
20k: 1’12’15 (HM in ~1’16)
25k: 1’30’13
30k: 1’47’00 (20M in 1’54’57)
35k: 2’04’50
36k: 2’08’04 (total avg 5’43/3’33)

(With warm-up it was 40km in 2’26 which is 5’52 pace or 2’34’02 marathon pace)

Full Splits

1

 4’30.8

2

 3’24.9 7’55.7

3

 3’22.8 11’18.5

4

 3’27.3 14’45.8

5

 3’25.4 18’11.2 18’11.2

6

 3’25.1 21’36.3 17’05.5

7

 4’21.9 25’58.2

8

 3’26.2 29’24.4

9

 3’25 32’49.4

10

 3’23.4 36’12.8 18’01.5

11

 3’21.9 39’34.7

12

 3’21.1 42’55.8 16’57.6

13

 4’33.5 47’29.3

14

 3’24.1 50’53.4

15

 3’21 54’14.4 18’01.5

16

 3’21.2 57’35.6

17

 3’22 60’57.6

18

 3’21.4 1’04’19 16’49.7

19

 4’33.2 1’08’52.2

20

 3’22.8 1’12’15 18’00.5

21

 3’20.1 1’15’35.1

22

 3’21.6 1’18’56.7

23

 3’21.4 1’22’18.1

24

 3’20 1’25’38.1 16’45.9

25

 4’35.2 1’30’13.3 17’58.3

26

 3’22.6 1’33’35.9

27

 3’21.1 1’36’57

28

 3’20.8 1’40’17.8

29

 3’20.2 1’43’38

30

 3’22.4 1’47’00.3 16’47.1

31

 4’37.1 1’51’37.5

32

 3’20 1’54’57.5

33

 3’18.4 1’58’15.9

34

 3’17.7 2’01’33.6

35

 3’17.2 2’04’50.8 17’50.4

36

 3’14.1 2’08’04.8 16’27.4

 

 

4PM: Back in Quito, a very easy shakeout. 5.5km, 3M++ in 30’.