Weekly Summary – VICTORY and a PR at the Vermont City Marathon. Couldn’t think of a better way to end the season. THANK YOU to everyone for your support!

Lunes, 19 Mayo, 2014 – AM: OFF, rest and some nice deep flushing work from Sam Peck (www.soarbody.com). Actually, jogged about 1M to get to his office, but didn’t even think to count that.

5pm: Ran with Mariana on short-slut-bias (still Monday!) Felt good and was glad to have company to make me run a bit slower. Still ran under 8’00 pace which is very strong for her. Fun run! Total run 10km, 6M++, call it 7M for the day.

XT: OFF.

Martes, 20 Mayo, 2014 – 9am: Easy run on reverse long lakes. Ran out/back on the dirt part of the trail up to about the 3M mark. Felt fine, a bit groggy. Total run 12km, 7.5M in 48’.

4pm: Ran very easy with Mariana on Lakes plus a bit. Felt fine. Total run 6km, 4M- in 30’.

XT: Core, 11’.

Miercoles, 21 Mayo, 2014 – 9am: Very light final tuneup today. Jogged only about 1km to the track and did some light drills, no strides – to simulate the start of the marathon with very little warmup. Workout was the same as 4 days out from Boston: 5km continuous alternating 1km at MP (3’14-19), 500m moderate (1’50-2’00), with the last 500m quick.

Felt great and ran pretty quick. 1000s were all in range, if not a bit quick (3’16, 3’13, 3’12) but the “rest” 500s were all quite quick (1’44-1’48), still I felt very good recovering at this pace. The last 500m was very fast at 1’19 (63 second 400m pace!). Finished the 5km in 16’19 and didn’t feel too hard. A very good confidence booster with very little strain on the body.

Cooled down very short about 1M very easy back to the house.

Total run ~5M.

Splits
1km: 3’16.3
500m: 1’48.5 (1500m in 5’04.8)
1km: 3’13.0 (2500m in 8’17.8)
500m: 1’44.1 (3000m in 10’01.9)
1km: 3’12.2 (4000m in 13’14.1)
500m: 1’44.9 (4500m in 14’59.0)
500m: 1’19.9 (!!) (5000m in 16’19.0)

4:30pm: Ran easy solo on Lakes. Legs felt fine, as if nothing this morning. Total run 3M+ in 20’.

XT: OFF.

Jueves, 22 Mayo, 2014 – 9am: Easy run on Sam’s loop. Felt fine. Total run 5M+.

5pm: In Concord. Nasty out so ran on treadmill quicker. Started around 6:30 pace and worked down to last kilometer in ~3’15. Total run 4M in 23’.

Viernes, 25 Mayo, 2014 – 9am: Easy run with Mariana from Concord on Harrington loop. Felt fine, holding back. Total run 5M in 39’.

4pm: Traveled up to Burlington, VT this afternoon. Very easy shakeout around town with Mariana. Jogged around the waterfront. Burlington is lovely. About 3M total.

Sabado, 24 Mayo, 2014 – 8am: Ran easy from Burlington. Started with Mariana slow down to the waterfront but legs were feeling good so ran solo much quicker on the bike path (~3’30 for a few km out and back). Bike path is super fast and straight shot. Should be a good race finish. Cut it short because I didn’t want to run too much, too quick. Total run 4M in ~25’.

PM: OFF. Rest. Panel discussion with Joan Benoit which was pretty crazy to be a part of, tech meeting, bottle decorating, etc. Early dinner around 5pm. Very hungry and just kept eating. One whole bagel, a whole package of potato gnocchi with sauce, and a whole packet of galletas maria. Bed early around 9pm.

Domingo, 25 Mayo, 2014 – VERMONT CITY MARATHON. 1st place, 2’20’27 (PR). Full write-up coming soon. Splits below.

Split

1             (3’23.8)

2             (3’27.3)                6’51.1

3             (3’11.7)                10’02.8

4             (3’12.0)                13’14.8

5             (3’12.6)                16’27.4                                16’27.4

6             (3’10.5)                19’37.9

7             (3’10.7)                22’48.6

8             (3’18.2)                26’06.8

9             (3’20.4)                29’27.2

10           (3’13.5)                32’40.7                                16’13.3

11           (3’22.3)                36’03.0

12           (3’13.3)                39’16.3

13           (3’17.8)                42’34.1

14           (3’24.2)                45’58.3

15           (3’04.9)                49’03.2                                16’22.5

16           (3’10.4)                52’13.6

17           (3’15.6)                55’29.2

18           (3’19.5)                58’48.7

19           (3’19.1)                1’02’07.8

20           (3’11.2)                1’05’19                 16’15.8

21           (3’22.1)                1’08’41.1

22           (3’10.9)                1’11’52

23           (3’15.6)                1’15’07.6

24           (3’21.7)                1’18’29.3

25           (3’26.8)                1’21’56.1             16’37.1

26           (3’12.3)                1’25’08.4

27           (3’15.7)                1’28’24.1

28           (3’11.9)                1’31’36

29           (3’14.9)                1’34’50.9

30           (3’17.3)                1’38’08.2             16’12.1

31           (3’22.6)                1’41’30.8

32           (3’26.3)                1’44’57.1

33           (3’21.6)                1’48’18.7

34           (3’22.9)                1’51’41.6

35           (3’27.6)                1’55’09.2             17’01.0

36           (3’35.2)                1’58’44.4

37           (3’37.1)                2’02’21.5

38           (3’29.4)                2’05’50.9

39           (3’23.2)                2’09’14.1

40           (3’19.2)                2’12’33.3             17’24.1

41           (3’20.5)                2’15’53.8

42           (3’26.7)                2’19’20.5

42.36    (1’07.7)                2’20’28.2