Weekly Summary – 105 miles in 13 runs. First week of lower mileage with two solid workouts including 15.5 miles at 2h15 marathon pace! Getting pumped for CIM in less than 3 weeks!!
Lunes, 10 Noviembre, 2014 – 9am: Easy run on LL. Felt surprisingly good after 25 mile day yesterday. Legs felt okay. Pace was not an issue. Total run 8M in 61’.
3pm: Ran solo from Concord. Felt much better, running quicker. Total run 7M in 45’.
XT: Legs at the gym. Felt good. 3 sets of [step ups (15x each leg, 20 lb bar), walking overhead lunge (20x, 5lb plate), dynamic lunge (12x each leg, 20lb bar), deep squat (12x, 30 lb bar).
Martes, 11 Noviembre, 2014 – 8am: Woke up naturally early, feeling good. Easy run on LL, solo. Total run 10km, 6M+ in 45’.
3:30pm: Felt very good this afternoon. Nice day too, 60F. Quick under 4’00/km at the end. Ran on LL and finished at the grocery store. Total run 8M+ in 53’.
XT: Hips
Miercoles, 12 Noviembre, 2014 – 9am: Workout Wednesday! Goal today was to do some quicker running at 105-110% of MP (between HM and 10km pace). The workout was 7-8x2km @ 5’50-6’00 with 400m jog between reps.
This ended up feeling a lot harder than I’d expected. The pace just felt quite fast from the get-go. This makes sense because I haven’t run this pace hardly at all recently and I’m still 11 days out from a 42.2km tempo run and 3 days out from a very strong 8x3km workout. Overall, the legs just felt tired.
About 3 reps in, I did not think I was going to finish. Running ~5’55 seemed to be the max I could handle and even that felt harder than it should have. I ended up stopping at 7x.
Overall, the average was 5’56.8, so in the range I wanted to be, just harder than I wanted it to feel. Quickest was #2 (5’55), slowest was #6 (5’58). Rest was consistent 400m jog in ~2’00.
Cooled down short and to the gym for legs.
Total run 16M+.
7x2000m. 400m jog in ~2’00
(5’59.0)
(5’54.3)
(5’58.2)
(5’57.9)
(5’55.4)
(5’57.6)
(5’55.5)
AVG: 5’56.8
XT: Legs at the gym. Felt good. 3 sets of [step ups (15x each leg, 20 lb bar), walking overhead lunge (20x, 5lb plate), dynamic lunge (12x each leg, 20lb bar), deep squat (12x, 30 lb bar).
5pm: Very easy shakeout. Legs pretty tired. Total run 5km, 3M+ in 27’.
Jueves, 13 Noviembre, 2014 – 9am: Very easy run with David on Sam’s loop. Felt okay, a bit tired still. Total run 5.5M+ in 43’.
4pm: Ran from CA in Concord on great meadows loop. Beautiful run and feeling really good for some reason. Legs felt snappy. Running ~4’00/km out the door and finished around 3’40 with a lap around CA. Total run 6.5M in 42’ (10km in 38’).
XT: Off.
Viernes, 14 Noviembre, 2014 – 9am Ran with David first 5km easy on lakes and then on LL to bike path solo much quicker. Longer single this morning with the afternoon off. Felt quite good. Total run 13M+ in 1’30.
PM: OFF, XT only.
XT: Core, 12’.
Sabado, 15 Noviembre, 2014 – 9am: Ran solo on LL. Felt very good, smooth and quick. Cold again. Total run 8.5M in 56’.
4pm: Ran in Concord solo. Easy. Total run 3.5M in 25’.
XT: Hips.
Domingo, 16 Noviembre, 2014 – 10am: Up at 6:30am for 10am workout start. Keeping all my longer runs on this schedule since CIM is 10am (EST) – 7am PST. Had 1 cup black coffee, half plain bagel around 7am, then worked until 9:20am. Half cup of coffee around 8:45am.
Workout was kind of a dress rehearsal – 25km steady at MP. Jon and I had talked about running slightly progressive splits, as we hope to do at CIM. Starting around 2h18 pace, settling into 2h16 pace, and then closing hard in the last 5-7km.
Another thing we wanted to do was practice some long, downhill running. To do this, I jerry-rigged the treadmill to about a 1% negative incline and planned to run the first 5-8km on this before finishing outside (there’s a door right next to it, so essentially no transition time).
Everything went pretty much perfectly.
The initial pace felt very relaxed on the machine and 1% grade was enough to feel like I was running downhill (most of the downhill at CIM as relatively gentle, as far as I can tell.) I actively kept the pace very conservative, coming through 5km in 16’22, just over 2h18 pace.
After 5km, I was feeling antsy and brought the pace down to what has been my goal MP this whole season (3’12-14/km – about 5’10/mile). I ran the next 3km very consistent at this pace, passing 8km in 25’57. The pace change didn’t feel very significant and I still felt quite relaxed.
Finally, I left the machine and headed outside. My pace was still super consistent and the effort felt about the same as on the machine, with some variability due to the terrain outside.
I kept the pace around 3’12-13/km, passing 10k in 32’23 (16’01 second 5k) and maintained through 15km 48’28 (16’06 3rd 5k). This all felt super calm and I was sure I would be able to finish at this point.
I passed 10M under 52 minutes but told myself to be patient and wait until the last 5-7km. At this point, I was thinking as if I was XX kilometers away from the end of a marathon (so, 18km in my mind was 35km – 7km to go).
At this point, I picked it up a bit but really accelerated on the next km, bringing me to 20km in 64’25 (15’56 4th 5k). I ran one sub-3’10 km and it didn’t feel that bad. I thought I could probably keep that pace.
I passed the HM in under 68 minute (67’54) and then had less than 4km to go. I was running quicker now, still under 3’10, but felt under control. Finally, with about a mile to go, I started running much harder – feeling the finish.
I ran quite quick, running a 3’06 km (5’00/M pace), but really only running the second half of that rep hard. The last km is almost all uphill back to my folks house and I was running very hard the whole time to finish in 3’07 (5’01/M). The last 5km was 15’43 – the total time was 1’20’07.
So, 1’20’07 for 25km is 5’09.4/M and 3’12.2/km avg. This is 2’15’13 marathon pace (!!) and it didn’t feel anywhere near as hard as when I did this workout in the spring.
Overall, this was a very, very strong workout. A great confidence booster as I dial back the mileage now. I don’t really need to get any fitter at this point. I just need to arrive at race day healthy and with fresh legs.
Cooled down very short ~1km. Total run 17M.
1 (3’16.1)
2 (3’15.3) 6’31.4
3 (3’16.1) 9’47.5
4 (3’16.7) 13’4.2
5 (3’17.7) 16’21.9 (16’21.9)
6 (3’10.4) 19’32.3
7 (3’12.8) 22’45.1
8 (3’12.2) 25’57.3
9 (3’12.4) 29’09.7
10 (3’13.4) 32’23.1 (16’01.2)
11 (3’13.1) 35’36.2
12 (3’12.4) 38’48.6
13 (3’14.7) 42’03.3
14 (3’11.8) 45’15.1
15 (3’13.6) 48’28.7 (16’05.6)
16 (3’11.7) 51’40.4
17 (3’12.9) 54’53.3
18 (3’12.6) 58’05.9
19 (3’11.9) 1’01’17.8
20 (3’07.2) 1’04’25.0 (15’56.3)
21 (3’10.4) 1’07’35.4 (HM: 67’54)
22 (3’09.0) 1’10’44.4
23 (3’09.4) 1’13’53.8
24 (3’06.5) 1’17’00.3
25 (3’07.6) 1’20’07.9 (15’42.9)
4pm: Solo very easy shakeout on lakes. Total run 3M+, NT.
XT: Core, 12’.
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