Weekly Summary – 142 miles in 13 runs. Good recovery from a huge Half Marathon PR of 63’38 last weekend and a GREAT long run on Sunday of 30k at 2’14 marathon pace! Feeling very fit and excited to get into the marathon-specific work!

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Lunes, 20 de Abril, 2015 – AM: Off, busy watching the Marathon with the TUXC crew and then headed to the airport.

7pm: Ran when I got home. First 3M very easy with Mar then solo. Legs didn’t feel too awful despite yesterday and a busy day of travel and cheering at the ‘thon. Total run 10M+.

XT: Core.

Martes, 21 de Abril, 2015 – 10am: Easy run on Matt’s loop plus a mile on the canal path. Felt good. Legs not too bad once I got moving. Nice day, just windy. Total run 12M in 81’.

4:30pm: Easy run to Alexandria and back. Felt fine again. Just some minor soreness left over. Another mile to Costco later. Total run 10M in 70’.

XT: Core, 12’.

Miercoles, 22 de Abril, 2015 – 9am: Easy run down past Alexandria to the other side of the big bridge and back. Felt good but really awful allergies today. Felt awful for like 2 hours post run. Ugh. This is probably the worst week. Total run 20km+, 12.5M in 1’27.

5pm: Ran Matt’s loop with Matt from DCA to his office. Nice run, good to have company. Super windy again. Some stomach discomfort because I ate too much between runs. Total run 11M+ in 1’16.

XT: Hips.

Jueves, 23 de Abril, 2015 – 9am: Moderate workout today as I’m still recovering from the half on Sunday. Didn’t have breakfast – just coffee – which ended up being a bold move as it was a long morning.

Warmed up longer about 5M moderate in 31’, since I’m trying to get the volume back up. Warmed up outside but allergies were just awful again so decided to change clothes and workout on the treadmill.

Workout was a fartlek, with 3’ at goal MP (3’10-12/km) and 1 min moderate recovery (~3’30-40/km). Legs felt a bit beat up still from Sunday, but once I got into I felt a bit better. Started out slow and did most “on” sections at 3’12/km and most “off” around 3’36/km. A bit quicker at the end down to 3’09-10 and then the very last rep ran much quicker down to 2’55, which felt okay.

16km seemed like a good place to stop though I probably could have kept going for another few km. Wanted to play it easy today. Total for the fartlek with rest was 16km in 52’39 (5’17/M, 3’17/km).

Jogged 2M after and then did legs at the gym.

Also worth noting I forgot gels, so I only took some powerade during this run. It was almost 1pm by the time I finished everything and got to eat breakfast having just had 20oz of powerade!

Total run 17M+.

Splits
1 km 03’21.8 (3’21.8)
2 km 06’44.2 (3’22.4)
3 km 10’04.0 (3’19.8)
4 km 13’23.1 (3’19.1)
5 km 16’43.4 (3’20.3) – (16’43.4)
6 km 19’53.6 (3’10.2)
7 km 23’12.9 (3’19.3)
8 km 26’31.8 (3’18.9)
9 km 29’51.4 (3’19.6)
10 km 33’08.2 (3’16.8) – (16’24.8)
11 km 36’24.0 (3’15.8)
12 km 39’42.9 (3’18.9)
13 km 43’02.0 (3’19.1)
14 km 46’20.0 (3’18.0)
15 km 49’38.7 (3’18.7) – (16’30.5)
16 km 52’39.1 (3’00.4)

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)].

5pm: Easy shakeout on mt vernon. Felt okay, just a bit tired. Total run 10km, 6M+ in 45’.

Viernes, 24 de Abril, 2015 – 10am: Easy run, mostly inside because pollen still awful. Finished with 3M to Pacers and back. Total run 11M+ in 75’.

4pm: Easy/moderate run. Legs felt weird – a bit rubbery and light-headed. Think I need to time my meals better as I just had breakfast between the two runs. Total run 10M in 62’.

XT: Core, 12’.

Sabado, 25 de Abril, 2015 – 10am: Easy run on Matt’s loop with 4M on the canal path. Felt a bit tired at first but much better by the middle/end. Total run 15M in 1’41.

4pm: Ran very easy with Mariana. Easy day today with a big workout tomorrow. Drills after to loosen up. A bit of drama afterward as there was a fire in the apartment above us and the whole building was evacuated and there were firehoses hanging down by our windows. Never a dull moment…

Total run 5M, NT.

XT: Hips

Domingo, 26 de Abril, 2015 – 8am: A bit nervous about this one this morning. This was my first longer marathon specific workout of this season. I knew I was in very good shape after the last few weeks and culminating in 63’38 for half marathon, but I didn’t know how that would translate to these much longer marathon paced workouts.

Woke up at 5am to watch the London Marathon which was great and got me super amped. Left around 8am for an 8:45am start time (to mimic Grandma’s). Goal was 20-30km at goal MP (a big range obviously), but I wanted to keep it relatively up in the air depending on how I felt. I wasn’t sure if I would still feel last weekend’s half in my legs and I also ran a lot this week (108 miles in the previous 5 days).

Weather was great – pollen was low and it was cool in the upper 40s and very light wind. I stashed a bottle with powerade and gels and did a 5k loop North on Mt. Vernon.

I tried to break the workout up into 5ks. I started out slower on purpose, running a bit slower than goal pace ~3’15/km at first, to come through the first 5k in 16’10 feeling decent. I accelerated a bit in the next 5k running right around 3’12/km for 16’00.

At this point, I was not feeling that good. I wasn’t really relaxed or in the zone and each kilometer seemed to be taking forever. It really wasn’t until 15k (48’09, 15’59 3rd 5k) that I actually started to feel a bit better.

I was trying to think of this whole run as the last 30km of a marathon, so at 15k, I thought of myself as having 15km to go. Suddenly, not feeling that good actually kind of made sense in that context and I thought “wow, only 15k to go! that’s not so bad!”

For some reason – whether mental or physical – this was a real turning point and accelerating after 15k felt very good and natural. I ran the fastest km of the day so far at 20k (3’06) to come to 20k at 63’55 (15’45 4th 5k) and then to HM in about 67’25.

At that point, I was able to really get into a solid rhythm running about 3’10/km for the last 10km. In the last 10k I left the bike path because I wanted to include a long hill climb similar to the one big hill at grandma’s which comes around 35km. This was about a 1km length climb heading west out/back. I felt surprisingly good seeing that I’ve been mostly running on the flat bike path. But this will definitely become a part of my workouts from now on.

Finished with 5km loop around CS and felt the best that I did the whole run. Right around 27km (3k to go), I started feeling some really painful achiness/cramping in my glutes, but I seemed to be able to just get through it. Last 2km were fastest of the day in 3’07/3’01. Great finish and totally not destroyed after.

Overall – this was a fantastic workout. 30k in 1’35’21 is 3’11/km, 5’07/M or 2’14’06 marathon pace. It was a big negative split, basically 48’10, 47’10. That second half is 2h12 pace!

Also worth noting – I took powerade every 5km and 1 gel at both 10k and 20k. Felt no fueling problems, but this makes sense as it was only 30k.

I’m super fit right now, both absolutely compared to my previous self and relative to where I am in my build-up compared with previous build-ups. Very exciting – this bodes well for some of the very big workouts on the calendar in the next 5 weeks.

Cooled down very short ~1km home. Total run 20M+.

Splits:
30km in 1’35’21 (3’10.7/km, 5’06.9 – 2’14’06 marathon pace)

1 km 03’16.4 (3’16.4)
2 km 06’30.0 (3’13.6)
3 km 09’44.8 (3’14.8)
4 km 12’57.7 (3’12.9)
5 km 16’10.2 (3’12.5) – (16’10.2)
6 km 19’23.2 (3’13.0)
7 km 22’35.4 (3’12.2)
8 km 25’48.3 (3’12.9)
9 km 28’59.3 (3’11.0)
10 km 32’10.1 (3’10.8) – (15’59.9)
11 km 35’20.1 (3’10.0)
12 km 38’30.7 (3’10.6)
13 km 41’45.8 (3’15.1)
14 km 44’55.7 (3’09.9)
15 km 48’09.7 (3’14.0) – (15’59.6)
16 km 51’20.2 (3’10.5)
17 km 54’31.2 (3’11.0)
18 km 57’40.3 (3’09.1)
19 km 1’00’49.3 (3’09.0)
20 km 1’03’55.3 (3’06.0) – (15’45.6)
21 km 1’07’06.1 (3’10.8) (HM: ~1’07’25)
22 km 1’10’15.1 (3’09.0)
23 km 1’13’26.0 (3’10.9)
24 km 1’16’35.1 (3’09.1)
25 km 1’19’45.6 (3’10.5) – (15’50.3)
26 km 1’22’53.8 (3’08.2)
27 km 1’26’05.3 (3’11.5)
28 km 1’29’13.6 (3’08.3)
29 km 1’32’20.4 (3’06.8)
30 km 1’35’21.4 (3’01.0) – (15’35.8)

7pm: Late shakeout with Mariana after a lazy Sunday. Total run 3M, NT but very slow.

XT: Core 12’.