Weekly Summary – 86 miles in 6 days. Mostly recovery from last weekend’s great race at the Mad City 50K, but somehow managed to feel good by the weekend and got in a solid workout on Sunday. Time to get back to the grindstone for a few more weeks of racing!

Don’t forget to follow me on Instagram and Twitter (@TylerCAndrews). And, of course, don’t forget to check out STRIVE’s 2016 Programs! You can come do service work and train with me in Peru or Kenya and for 2016, we’ll once again have programs for High School and College students, and even a 10-day trip for adults and families, so be sure to take a look if you’re interested in an amazing summer experience! Finally, I have a few spots open for athletes looking for custom training plans and online coaching. Check out my site and email me if you’re interested!

Lunes, 11 de Abril, 2016 – AM: Long dog-walk with Erin (maybe 2.5 hours), no run.

PM: Busy day traveling so no running.

Martes, 12 de Abril, 2016 – 9am: Very easy shakeout around CC. Quads still pretty sore. Very slow. Total run 7M in 60’.

4pm: Easy run again around CC loop. Felt a bit better. Legs recovering. Total run 7.5M in 60’.

Miercoles, 13 de Abril, 2016 – 10am: Ran later after strive call. Easy shakeout on MVN out/back. Felt pretty good. Total run 5M, NT.

XT: Back/hips

4pm: Nice nap and then ran solo on MVN. Felt good, running much quicker by the end ~3’40 last 3-4km. First time running quicker since Saturday. Finished with ethio cooldown and then jog to Costco and walk back. Total run 8M in 55’.

XT: Core.

Jueves, 14 de Abril, 2016 – 8:30am: Slept well and ran easy on potomac park loop. Legs finally feeling pretty good. Nice stretch of weather here – sunny, crisp, and not too windy. Ethio cooldown. Total run 10M++ in 71’.

XT: Back/hips

4pm: Easy run on Costco loop and then 3km of 200m quick, 200m mod with the quick 200s around 34-36 and the easy ones around 45-50. Total was about 10’20 for 3k. Felt pretty good on these. Total run 5M+, NT.

XT: Hips.

Viernes, 15 de Abril, 2016 – Sparknotes: 10km in 32’54 with 7x1km @ 2’59.8 avg (3’06->2’54), 500m jog in ~2’00.

8am: Early workout this morning with a busy day. Felt a bit sluggish on the warm-up ~5km around CC and then drills and a few strides and 200m in about 34.

Workout was light – a shortish fartlek with 1km quick and 500m easy. Wanted to start very comfortable around 3’05-07 and finish a bit quicker, but had no idea how that would feel 6 days after the 50k.

Ended up feeling pretty good. First one felt a bit rough, but after that, felt much better. Most around 3’00 after 3’06 first rep. Finished with one harder rep at 2’53.9, closing well, which felt very good.

Didn’t feel too hard overall. Cooled down 1M home and was running 4’0x/km by the end, so definitely didn’t take too much out of me. Legs are just getting used to running fast again.

Finished at the gym for leg circuits.

Total run 11M+.

Splits
1 km 3’05.9 (3’05.9)
1.5 km 5’05.9 (2’00.0)
2.5 km 8’09.7 (3’03.8)
3 km 10’07.3 (1’57.6)
4 km 13’10.4 (3’03.1)
4.5 km 15’11.0 (2’00.6)
5.5 km 18’07.7 (2’56.7)
6 km 20’05.6 (1’57.9)
7 km 23’04.9 (2’59.3)
7.5 km 25’05.0 (2’00.1)
8.5 km 28’01.2 (2’56.2)
9 km 30’00.4 (1’59.2)
10 km 32’54.3 (2’53.9)

XT: Legs at the gym, no weights.

4pm: Drove down to the southern tip of Maryland with Mariana to see David Sedaris tonight. Did a nice shakeout around the Lookout Point State park (right on the point jutting out into the Ocean). Pretty stiff at first, but ended up feeling quite good by the end, running probably 4’0x. Total run 4M in 29’.

Sabado, 16 de Abril, 2016 – 11am: Slept late after a later night yesterday. Ran easy on Matt’s loop – beautiful day and my first time on the loop in quite a while! Felt pretty good, butt a bit sore from leg circuit yesterday, but not bad. Running quicker last few miles. Total run 11M+ in 75’.

XT: Back/hips.

5pm: Ran solo 5km in about 20’ on CC loop with 5x strides to finish. Then met Mariana and jogged very slow 2M to Mom’s Organic Market and then walked back. Very nice evening. Total run 5M++.

Domingo, 17 de Abril, 2016 – Sparknotes: 6km steady in 18’12, 5 min rest, 4x1600m @ 4’50->4’44 w/ 60-75 sec jog, 2x200m in 31.x.

8am: Early workout with travel in the PM. This was the first bigger workout since the 50k (8 days ago) and I was a bit hesitant as I wasn’t sure how it’d feel to do any real sustained running at a decent pace. Goal was to do 4-6km steady and then 4-6km of intervals.

Nice morning – cool and windless and dry. Warmed up to the track, did the entire workout in trainers. About 5km and then drills, a few strides, and then 200m in 35 and then 500m in 1’32 or so to try to really warm myself up.

Goal was to run under 5’00/mile pace (3’06/km). Started out just slow of that (3’07) and felt all right, accelerating a bit over the net 1km until I was running 72.x for most laps. Felt pretty good the middle km. Picked it up on the last km with 2 laps to go and closed well in maybe 68. Total time was 18’12 (3’02/km avg) which was right about where I wanted to be. Definitely felt out of breath from the quicker last lap but nothing terminal.

Took 5 min of rest, first just standing/walking and then jogged 1 lap. Felt pretty good at that point, so goal was to run 4x1600m at about the same effort. First one felt pretty good and ran very even, 72.x every lap. Took 200m jog in just over a minute and then went again, basically exactly the same (4’50). Third one same (4’49). Last one, I ran a bit more aggressive just to see how that would feel and ran 4’44. Felt pretty hard but I kind of expected that.

Finished with 2x200m just to open up the legs a bit, really just like long strides. Didn’t push too much and ran both in 31.x.

Overall, this was a very solid workout. Significantly better than I would have hoped for a few days ago based on how I felt then. Recovery from the 50K is definitely going well, better than expected even.

Finished with cool down home to the gym and then legs circuit.

Total run 13M+.

Splits – 6km Steady
1 km 3’07.4 (3’07.4)
2 km 6’11.8 (3’04.4)
3 km 9’13.2 (3’01.4)
4 km 12’15.7 (3’02.5)
5 km 15’16.3 (3’00.6)
6 km 18’12.8 (2’56.5)

5 minutes jog

4x1600m (200m in 60-75sec recovery): 4’50.6, 4’50.5, 4’49.2, 4’44.1

2x200m (200 jog): 31.7, 31.2

XT: Legs at the gym, no weights.

PM: Lots of walking (to the airport and around while waiting for flight), but no more running as I flew up to BOS and then drove 2 hours to NH. Thought about running after dinner with the fam but it was like 9pm by then and I had to get up early and run the next morning.