Weekly Total – 79 miles in 10 runs. Beginning of a taper towards the end of the season. Three races coming up in the next three weeks! One great workout this week on Thursday – 5km time trial at 15’27, equivalent to 14’19 at sea level!! The fitness is there; time to go race.
 
Lunes, 14 Octubre, 2013 – 10:30am: Slept in late. Felt very good. Easy shakeout to the park and back. Total run 10km, 6M+, NT.

5:30pm: Easy run to the park and around to servientrega to register for media marathon de Portoviejo. Took the bus back since it was far and wanted to keep short. Total run 10km, 6M+, NT.

Martes, 15 Octubre, 2013 – 10am: Slept for a long time again. Still needed it. Good recovery from a few late nights last week and Sunday’s big effort. Easy run around the park, one big lap. Total run 15km, 9M+.

PM: Off, planned

Miercoles, 16 Octubre, 2013 – AM: Off, planned.

5:30pm: Easy run solo to the park, one big lap plus. Total run 15km, 9M+.

Jueves, 17 Octubre, 2013 – 9am: Easy run around el ejido. 5km, NT.

5:30pm: Two cups of coffee this afternoon and feeling. Ran 5km+ warm up to the track and did light drills and strides before working out with the UIO elite guys.

Workout was 5km timed trial for the group (4 of us). Goal was to run negative splits, ending up around 15’30-40. Started out conservative (3’10) and felt very comfortable in the group. Picked up the pace for next two around 3’07 pace, passing 3000m in 9’26 still together. Last 2km worked, dropping juan carlos and miguel. Hard running ~72s , closing in 3’02/2’59, with last 200m quite fast with miguel angel, finished together.

Felt super good and definitely could have held on longer or gone faster. Not all out for sure. Pretty pumped with the time as NCAA altitude tables convert it to 14’19 (!!).

Took about 3’ rest and then ran 5km uptempo to tempo on the roads with miguel angel. Felt very good still. Started out over 6’00 pace and finished quite quick. 18’00 overall.

Super strong workout.

Cooled down very easy and short around 2km.

Total run 18km, 11M+.

Splits
5000m TT:
3’10.6
3’07.7 (6’18.3)
3’06.5 (9’26.3)
3’02.1 (12’27.4)
2’59.9 (15’27.3)

5km Uptempo
18’00

Viernes, 18 Octubre, 2013 – 10:30am: Easy 5km shakeout around el ejido. Total 5km, 3M+, NT.

5:30pm: Easy run to the park and short loop. A bit tired. Total run 12km, 7M++.

Sabado, 19 Octubre, 2013 – 10:30am: Slept surprisingly late again. Easy run just to the park and back. Felt pretty decent by the end. Total run 10km, 6M+, NT.

5:30pm: Easy run. Same route. Felt very good though. Not sure why. Total run 10km, 6M+, NT.

Domingo, 20 Octubre, 2013 – 8am: Easy longer single today. Up early to get it out of the way before work. Ran on the ciclovia up all the way past bicentennial and then back. Felt okay once I got moving, a bit groggy at first. Coming up on some dude on the way back and as I moved to go past him (he was going slower than me) he would speed up. I didn’t care and continued running my pace (on his shoulder now as he ignored me). Curious after a few minutes, I accelerated to see what he would do and he kept half a stride in front of me, ignoring me. Finally, I kept gradually accelerating until I was running at a decent clip (maybe about 6’00 pace) and this guy was just about sprinting. Some people…

Held that pace for a bit because it felt pretty good and then took it easy the rest of the way.  Negative split 46’ out/41’ back.

Total run 13M in 1’27

 

PM: Off, planned.