Weekly Summary – 76 miles in 13 runs. Two good workouts with some good maintenance days in between. Feeling good now and less than 1 week to go until the Vermont City Marathon! Can’t wait to compete again!

Sunday 5M EZ 3M reg Core 8.01
Monday 8M EZ 3M reg + drills + 5x200m @ 38-31 OFF 11.01
Tuesday 5k [with 4k @ MP (12’50), 1k quick (2’56)] + 3x1km @ 2’57-59. 90sec jog rest. All on roads. 3M reg-EZ hips 13.01
Wednesday 6M reg to EZ 5M reg to mod OFF 11.01
Thursday 5M reg to EZ Mod + drills, strides, + 1 mile (1km MP (3’13) + 400m quick (69) + 200m hard (30)) = 4’52 Core 11.01
Friday 5M reg to mod OFF OFF 5
Saturday Bedford 12km (6km MP (20’10)/6km race (18’40) = 38’50. Last 5km 15’20 2M reg OFF 16.01
Sunday 4M reg 5M reg to mod Hips 9.01

 

Lunes, 12 Mayo, 2014 – 8am: Ran earlier before physical. Very warm again today, already in the 70s. Ran slut biased. Felt pretty good. Total run 8M+ in 52’.

5pm: Ran on the grass around the track. Legs felt good after a morning in Walden. After, did full drills and then ran 5x200m with 200m moderate between. Started at MP first two (37, 39) then half MP/half 10k (36), then 10k (35), then half 10k/half hard (31.5 = 17.5/14.0). Felt pretty good even in trainers. Jogged short after. Total run 3M+ in 22’.

Martes, 13 Mayo, 2014 – 10am: A moderate workout today. Easy 5km warm up to long lakes and then drills/strides. Workout was 5km continuous with first 4km at MP and then 1km quicker to practice shifting gears down. After was to be 3xKm quick (~10km pace). All on the road. 90 sec jog between everything.

Went well. I had trouble holding back on the MP work, going too fast for the most part. 3’09 first km. Passed 4km in 12’49 and then ran the last km in 2’56. Felt great closing hard.

90 sec jog rest was fine and then the 3 km were all 2’58-59. Felt a bit quicker than expected, but short rest and on the road. Overall, a very good workout. Finished feeling like I hadn’t gone too deep.

Jogged home short cool-down.

Total run 10M+.

Splits:

5km:
3’09.6
6’21.2 (3’11.6)
9’38.1 (3’16.9)
12’49.7 (3’11.6)
15’45.9 (2’56.2)
90 sec jog
3x1km (90 sec jog): 2’59.0, 2’58.9, 2’59.1

4pm: Easy shakeout on grass. Felt fine. Good regeneration. Total run 5km, NT.

XT: Hips

Miercoles, 14 May, 2014 – 8am: Easy run on Sam’s loop. Felt fine. Tacked on to get 10km. Total run 6M++ in 44’.

5pm: Ran back to Emery from Brookline. Easy run, felt fine. Total run 5M++.

Jueves, 15 Mayo, 2014 – 8am: Easy shakeout on Sam’s loop. Felt good. Finished quicker. Total run 5M+ in 34’.

4pm: Ran moderate/quick on Lakes and then to the track (~5k in 19’). Did full strides and drills and then ran 1 mile on the track. First 1000m was MP, next 400m was quick (~10k), last 200m hard. Ran a bit quick for MP (3’13), but then accelerated super well (69.x) and closed very well (30.x) for 4’52. Wow! And I felt very relaxed up until the last fast 200m. A very good confidence booster!

XT: Core (14’)

Viernes, 16 Mayo, 2014 – 9am: Easy shakeout on Sam’s loop. Felt fine. Held back purposefully with pace. Total run 5M+ in 34’.

PM: OFF. About 2.5 hours of pretty strenuous yard work (digging/clearing brush with a shovel), so didn’t run.

Sabado, 17 Mayo, 2014 – 9am: Ran at the Bedford Rotary Memorial 12k this morning. Used the race as a workout and a chance to make some money. Plan was to run first half easy (~MP) and then close hard in the second half. I figured I might win but also knew there were a few guys who could show up and trounce me if they wanted.

Turned out one of them did (Amos Sang of MA and originally Kenya). He’s a training partner of Galarious Rop and a 63’ half guy, so it would have been tough to beat him even if I was really racing.

Warmed up 5km easy/moderate and then drills and strides. My race/workout went fine – he took off in the first mile (he was 4’50, I was about 5’20), so I never saw him much again. I ran the first 6km in 20’10 (a bit slower than I’d planned, but I felt a bit tired), and then picked it up. The 7th km is a steep uphill for almost the whole km, so that km was still about the same pace (3’22), but effort was much greater. Next km was 3’02 (downhill) and then around 3’05 til the end.

Finished in 38’50 (2nd overall by about 80 seconds). Last 5km was in 15’20 which was good.

Cooled down short about 4km.

Total run 14M+.

4pm: Easy shakeout from Brookline. Legs a bit stiff but felt good to flush out.

Domingo, 18 Mayo, 2014 – 8am: Happy graduation day, Tufts! Ran early on Lakes and then stopped at the grocery store for bread and ran home. Total run 4M+ in 28’.

4pm: Ran with Mariana for about 1.5M very slow and then she turned back as she was not feeling very well. Finished solo and felt very good. Legs nice and light. Ran quick on bike path under 6’00 pace for a couple miles and then eased up on purpose. Total run 5M+.

XT: Hips