Before we get into the week’s training – I want to remind everyone that on Sunday, April 19, 2015, I will be attempting to break my own WORLD RECORD for treadmill half marathon at the Boston Marathon Expo! This event is first and foremost a FUNDRAISER for STRIVE’s charitable work including the development of a community center in Peru and the STRIVE scholarship program, so PLEASE donate and support the effort at www.youcaring.com/STRIVE. Every dollar counts and will go directly to our projects.
Finally, if you’re planning to be in Boston for the Marathon – come see me and support us in person! I’ll be running at 10:30am on Sunday, April 19 at the ProForm Fitness booth at the Boston Marathon Expo at Hynes Convention Center in Boston. I’ll be sticking around afterward to answer questions and talk to people, so it’ll definitely be a great event. Hope to see you there!
For all the details, visit the World Record page, here.
Now, onto the good stuff.
Weekly Summary – 92 miles in 12 runs. A great race at the Cherry Blossom 10 Miler (3’02/km 4’52/M pace and top 10 USA) and a workout leading up to it on Monday. Another down week coming up as I prepare for my WORLD RECORD attempt on Sunday at the Boston Marathon Expo!
Visit the World Record Attempt homepage for all the details.
And! Don’t forget to follow me on Instagram and Twitter @TylerCAndrews. And, of course, don’t forget to check out STRIVE’s programs for this summer, where you can come do service work and train with me in Peru! There’s still some spaces available in STRIVE’s second session (July 19 – August 8) for both High School AND College students, so be sure to take a look if you’re interested in an amazing summer experience! Finally – we also have a brand new program for ADULTS! Check out our 10-day Running to Machu Picchu trip and grab yourself a spot for that.
Lunes, 6 de Abril, 2015 – 10am: Ran late – no breakfast, just coffee because I wasn’t hungry.
Workout today was the last bigger effort before the Cherry Blossom 10 Miler in 6 days. Goal was to do a ladder of: 1km, 2km, 3km, 3km, 2km, 1km with 400m in between. 12km of work and 14km total. I’ve done this workout before with an additional 4km rep in the middle, but that was a VERY hard workout and Jon didn’t want me to do that this close to both last week’s special block and the race this Sunday. Goal pace was ~3’00/km (~10M race pace) and then quicker on the way back down the ladder if I felt good.
Warmed up on the Costco loop and then did drills and about 5 strides to make sure I was good and warm. Ran on mt. Vernon trail out/back. Weather was good, a bit warm ~65F and sunny, light wind (head on the first half of the workout, tail on the second half).
All in all, went super well. Up the ladder felt great. First two reps were very comfy. Went out way too fast in the first 1km in about 69 but then calmed down. Rest was not super slow (1’40-50/400m = ~6’40-7’40/M). 2k Felt fine (5’59, very consistent). First 3km felt tough at the end and I actually doubted whether I’d be able to do another one with just 400m between, but I actually felt okay and ran almost the exact same time (8’57.1 and 8’57.2).
Once I got through these last two reps, I knew the hardest part was over and focused on just increasing the tempo. The 2km, I ran comfortable through about 800m in 2’24 and then started to increase pace and ran much faster in the second km (2’51) to come to 2km in 5’49. The last 1km I really went for it at the beginning, went through 500m in about 1’25 and then the last 500m in 1’22. Felt great though – no straining – really just tried to focus on form.
The total with the rest was 43’24 for 14km, 8.7M (overall average of 3’10/km, 5’06/M).
Overall, this was a great workout. Definitely gives me a lot of confidence that I can run close to 3’00/km pace on Sunday, which would be ~48’20 IF the weather is good. I have been lucky with these workouts that it hasn’t been too windy as there have been a few super windy days. Right now, the forecast looks pretty good, though, so I’ll keep my fingers crossed.
Cooled down about 1M to the gym for leg circuit.
Total run 15M.
1km: 2’57.2
400m: (1’44.6)
2km: 5’59.3 (2’58.6, 3’00.7)
400m: 1’38.5
3km: 8’57.1 (2’58.9, 3’00.5, 2’57.7)
400m: 1’50.0
3km: 8’57.2 (2’59.2, 2’58.9, 2’59.1)
400m: 1’53.6
2km: 5’49.3 (2’58.1, 2’51.2)
400m: 1’49.9
1km: 2’47.3
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)].
6pm: Ran very easy shakeout around CC with Mar. Total run 3M+.
Martes, 7 de Abril, 2015 – 9am: Easy longer single this morning. Ran south to Alexandria and past the big bridge. Felt good – a bit sore when I woke up but fine once I started moving. Running quicker by the end ~4’05/km. Total run 12M+ in 1’25.
XT: Core, 12’
PM: OFF.
Miercoles, 8 de Abril – 9am: Easy moderate run. Nasty morning, 45F and rainy. Felt good though and ran quicker under 4’00/km. Total run 8M in 48’.
5pm: Ran around CC and then to Harris Teeter to get more jew food. Total run 4M.
XT: Hips.
Jueves, 9 de Abril, 2014 – 10am: Light tuneup today with Cherry Blossom on Sunday. Warmed up 5km in 21’, legs felt very good. Did drills/strides then went into it.
Workout was 5km total with 3x1000m @ race pace (~3’00) with 500m recovery moderate. This is pretty similar to the tuneup I like to do before most bigger races, but for marathon I will run the 1000s slower (at MP) and the 500 recovery quicker.
Anyway, felt great. Ran out/back on Crystal Drive. A bit gusty wind, but cool in the 40s which felt nice. Started out relaxed (3’00, 2’59) on the first two. 3rd one I was fighting the wind a bit more and overcompensated to run 2’56. Finished with 500m fast running 1’17. Ran way too hard the first 200m or so – probably like 28.
Finished 5km total in 16’18. Full splits below.
Overall, a very solid workout. I like to finish this feeling like I could have done it again, and definitely felt that way today.
Cooled down ~1M home.
Total run 8M+.
Splits:
1km: (3’00.0) 03’00.0
500m: (1’58.8) 04’58.8
1km: (2’59.5) 07’58.3
500m: (1’58.5) 09’56.8
1km: (2’56.3) 12’53.1
500m: (2’06.6) 14’59.7
500m: (1’17.8) 16’17.5
4pm: Ran with the St. Albans School boys’ track team. A fun run around pretty Georgetown. Total run 5M in 34’.
XT: OFF.
Viernes, 10 de Abril, 2015 – 9am: Easy run out/back on Mt Vernon. Felt great. Legs felt really light and springy. Mini taper seems to be coming around just in time. Total run 10km, 6M+ in 40’.
4pm: Ran solo on Mt Vernon and finished at Costco. Felt very good again and holding back to run over 4’00/km. Did a bunch of grocery shopping and then lugged it all back after. Total run 4M+ in 27’.
XT: Core, 12’.
Sabado, 11 de Abril, 2015 – 10am: Good sleep. Ran very easy with Mariana on Mt. Vernon north. A couple longer strides on the way back. Felt good. Beautiful day! Total run 4M+, NT.
PM: OFF, XT only.
XT: Hips.
Domingo, 12 de Abril, 2015 – Cherry Blossom 10M. A bit odd since they altered the route at the last minute. Garmin read 15.51km, which seems about right based on what others ran. This is 48’51 for 10M (3’02/km, 4’53.M). Finished 9th American, 17th overall.
Longer write-up to come hopefully – busy day.
Splits:
1 km (2’57.8) 02’57.8
2 km (3’04.8) 06’02.6
3 km (3’01.1) 09’03.7
4 km (2’57.3) 12’01.0
5 km (3’01.3) 15’02.3
6 km (2’56.9) 17’59.2
7 km (3’06.4) 21’05.6
8 km (3’04.4) 24’10.0
9 km (3’02.4) 27’12.4
10 km (3’03.5) 30’15.9 – (15’13.6)
11 km (3’03.5) 33’19.4
12 km (3’04.3) 36’23.7
13 km (3’07.3) 39’31.0
14 km (3’04.2) 42’35.2
15 km (3’05.4) 45’40.6 – (15’24.7)
15.51 km (1’23.0) 47’03.6
Total run 23M (long cooldown, ran home).
XT: Off.
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