Ty’s Training: Week of April 13, 2015

Weekly Summary – 80 Miles in 12 runs. HUGE run on Sunday with a 63’38 Half Marathon PR at the Boston Marathon Expo for the STRIVE Fundraiser! Full recap coming shortly. Super pumped for what’s to come.

Thanks so much to everyone who came out and supported me in person and to all those who gave their support from afar. One final reminder is that while I did get to run fast, this event was most-importantly a FUNDRAISER for STRIVE and the projects we do in Peru! If you enjoy reading the blog or came out and watched, please consider making a donation at www.youcaring.com/STRIVE or via venmo to @Strive-Trips. Any amount will help. Thanks in advance!

Lunes, 13 Abril, 2015 – 11am: Slept late and then worked a bit to let my legs wake up. Super nice out – close to 70F already. Easy run on Mt. Vernon south. Really over-dressing this week to get ready for the heat of running in the Expo on Sunday. Total run 10km in 43’.

4:30pm: Ran the same loop as this morning. Hot and sunny 78F! Legs felt good but heat training is brutal. Total run 10km in 42’.

XT: Core, 12’.

Martes, 14 Abril, 2015 – 10am: Busy morning, so ran a bit later. Heat training still in prep for Sunday, so wore sweats. About 65F outside. Felt good though and running quicker (~3’40/km) for most. Super dehydrated and tired at the very end though. Weighed myself after and lost 5lbs of water-weight. Yikes! Tota run 13M in 78’.

PM: Off with longer single this morning.

XT: Hips.

Miercoles, 15 de Abril, 2015 – 9:30am: Woke up early for workout wednesday today. Planned to start right at 10:30am as that’s the time of the World Record attempt on Sunday! I did this workout on the treadmill to get used to running fast on the machine. Beforehand, I measured the one I’d be using to make sure it was accurate – measured the belt and then counted RPM at various speeds. It was surprisingly spot on.

Warmed up 2M easy then drills, strides.

Workout was 3x1600m at goal Half Marathon pace to quicker with 400m quick jog recovery (~6’00/M, 3’45/km). Everything went fine. I just set the pace for each rep and they all felt quite comfortable. Rep 1 was 4’57.6 (3’06/km), rep 2 was 4’48 (3’00/km), and rep 3 was 4’38.3 (2’55/km). Rest was around 90sec for 400m. All three felt fine – even running 2’55/km at the end didn’t feel too hard – and the short rest wasn’t an issue. The total with rest was was 5600m (3.5M) in 17’23 (3’06/km, 5’00/M avg)

I did feel a bit warm. That will definitely be the biggest challenge on Sunday as I have heard it can be quite hot in the Expo building and we are very limited in terms of what we can do (we’re not allowed to bring any fans into the building). I think if I can effectively cool myself off, I should be able to run a good bit under the WR.

Cooled down short and then did legs at the gym. Felt good overall.

Total run was 8M+.

XT: Legs at the gym: 3 sets of [15x each leg step ups, 20x overhead lunge (10lb), 24x static lunge (20 lb), 12x squat (bar)].

4:30pm: Easy shakeout. Legs felt fine. No remnants of this morning. Total run 3M in 22’.

Jueves, 16 de Abril, 2015 – 9am: easy shakeout around CC. Felt okay, just a bit tired. Total run 6M+, NT.

5pm: Ran after a visit to the GW middle school – fun! Felt VERY good, ran quick around CC. Legs feeling great. Beautiful day. Total run 3M in 18’.

XT: Core, 12’.

Viernes, 17 de Abril, 2015 – 10am: Woke up very early around 4:30am for 6:30am flight to Boston! Uneventful trip and made it to Concord by 9am or so. Ran solo from my parents’ house on Harrington loop. Felt surprisingly good despite the early morning. Total run 6M+, 10km in 40’.

4pm: Went into the Boston Marathon Expo with David to appear at the ProForm booth and test out the treadmill. Did 2M easy at 6’30/M and then did 2M of 400m quick, 400m easy, with the quick from about 5’00/M down to about 4’30/M. Felt great. Temp was about 71F inside, so cooling will be critical on Sunday. Total run 4M+.

XT: Core, 12’. Also got a great flushing from massage therapist and PT Sam Peck of Somerville, MA (Soar-Body Therapeutics). Sam is an incredible resource and I’m sorry not to have him down in DC!

Sabado, 18 de Abril, 2015 – 8am: Woke up naturally and slept very well after a long day yesterday. Felt great. Ran with David for 1M easy and then 3 more solo much quicker. Legs feeling awesome. Ready to rock. Total run 4M+.

PM: Off – visited my grandfather with my mom which was emotionally exhausting. Dinner of gnocchi around 6:30pm. Relaxed and early to bed around 9:30pm.

XT: Off.

Domingo, 19 de Abril, 2015 – Domingo, 19 de Abril, 2015
TM Half Marathon. Crushed it. Felt amazing. Longer write-up to come. Full spits below, but sparknotes: 15’28 at 5k, 24’38 at 8k, 30’38 at 10k (15’10 second 5k), 45’38 at 15k, 48’53 at 10M, 60’24 at 20k (14’46 4th 5k). Last km 2’50, last mile 4’36, last 3k 8’42, last 5k 14’40, last 10k 29’35.

Total 63’38 (3’00.9/km, 4’51.2/M).

5pm: Easy shakeout. 4M Total.

Splits (imperial – official)
1 M 0’04’59 (4’59.0)
2 M 0’09’59 (5’00.0)
3 M 0’14’56 (4’57.0)
4 M 0’19’51 (4’55.0)
5 M 0’24’47 (4’56.0)
6 M 0’29’36 (4’49.0)
7 M 0’34’27 (4’51.0)
8 M 0’39’17 (4’50.0)
9 M 0’44’06 (4’49.0)
10 M 0’48’53 (4’47.0)
11 M 0’53’40 (4’47.0)
12 M 0’58’25 (4’45.0)
13 M 1’03’04 (4’39.0)
13.13 M 1’03’38 (0’34.0)

Metric Splits (interpolated)

1 km (3’05.8) (3’05.8)
2 km 0’06’12 (3’06.0)
3 km 0’09’18 (3’06.4)
4 km 0’12’23 (3’05.0)
5 km 0’15’28 (3’04.3) (15’27.5)
6 km 0’18’31 (3’03.3)
7 km 0’21’34 (3’03.7)
8 km 0’24’38 (3’03.9)
9 km 0’27’38 (2’59.8)
10 km 0’30’38 (3’00.0) (15’10.7)
11 km 0’33’39 (3’00.8)
12 km 0’36’39 (3’00.4)
13 km 0’39’39 (3’00.1)
14 km 0’42’39 (2’59.6)
15 km 0’45’38 (2’58.9) (14’59.8)
16 km 0’48’36 (2’58.3)
17 km 0’51’35 (2’58.3)
18 km 0’54’33 (2’58.0)
19 km 0’57’30 (2’57.1)
20 km 1’00’24 (2’54.5) (14’46.2)
21 km 1’03’18 (2’53.4)
21.13 km 1’03’37 (0’19.4)