Weekly Summary – 141 miles in 14 runs. A big week with a hard “Special Block” workout on Wednesday and two moderate workouts on Monday and Sunday. Last big week before USAs (2 weeks away)!
Lunes, 9 de Febrero, 2015 – 11am: Slept late again and late start to the workout. Need to get on a better sleep schedule!
Workout was a light one today with a big effort coming up on Wednesday. Goal was to do about 10km total of fartlek at ~10k pace (2’55-3’00/km) and 50k pace (~3’25/km). I ended up doing 1k, 1k, 2k, 1k, 500m @ 2’54-59/km with the recovery for all as 1km at 3’22-25/km.
The workout ended up feeling pretty decent. I definitely did not feel 100% yet, but it was good to move my legs a bit more after three days of jogging. I did actually feel fine on the 2km rep which was good as that’s the longest rep I’ve done at this pace up til now.
Cooled down short back to the gym for legs.
Total run 12M+.
Splits:
1k: 3’22.4
2k: 2’59.5 (6’22.0)
3k: 3’23.4 (9’45.3)
4k: 2’57.1 (12’42.4)
5k: 3’24.6 (16’07.0)
6k: 2’59.7 (19’06.7)
7k: 2’56.3 (22’02.9) (2k in 5’56.0)
8k: 3’24.9 (25’27.9)
9k: 2’54.1 (28’22.0)
9.5k: 1’41.7 (30’03.8)
10k: 1’25.1 (31’28.9)
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 run solo. Felt okay once I got moving a bit hungry/weak feeling at the end. Total run 8M in 61’.
Martes, 10 de Febrero, 2015 – 10am: Easy run with a big day tomorrow. Felt fine. Total run 10M+ in 76’.
4pm: Easy run solo. Felt fine, pace very easy to rest up for tomorrow. Total run 5M in 38’.
XT: Hips
Miercoles, 11 de Febrero, 2015 – 8:30am: Woke up around 5:30am, had black coffee and a bagel and some pretzels.
Last big workout today before the race was a special blocks. Goal was to run ~50km total split between two workouts. First workout was a progression run of 25km starting a bit slower than 50k RP and getting to around MP (goal was to average right around MP). Workout #2 was to be completed 2.5 hours after the end of workout #1 and was to be a steady continuous run at 50k RP, trying to run 15-25k.
Workout 1 did not feel as good as I was hoping. I expected the first 10k or so to feel quite easy, as the pace was not fast at that point. My legs just felt a bit heavy and my stomach was bothering me, so the whole workout felt like a bit of a slog. Just never really felt good for the first half.
Actually felt better in the last 5km or so. Not sure if I was just getting to a more comfortable pace relative to my stride at this point or if it was the placebo of almost being finished, but the last few kilometers probably felt the best of any.
Also worth noting that I only took water during the workout. I took 1 powergel 10 minutes before starting, but nothing during the run.
The splits were fine – each 5k was faster than the one before – I just wish it had felt a bit easier.
The last 5k was 16’17, last 10k was 32’47, and the last half marathon must have been about 70’xx’ if my math is right. The total run was 25km in 1’24’29 (3’22.7/km, 5’26/M).
Splits:
5k: 17’34
10k: 17’10 (34’44)
15k: 16’56 (51’40)
20k: 16’30 (1’08’11)
25k: 16’17 (1’24’29)
(3’22.7/km avg)
12:30pm: 2.5 hours of rest between the end of workout #1 and the start of workout #2. Took only 32 oz of gatorade (50g carb, 200 Kcal) and some peanut butter – tried to limit carb intake to stimulate depletion.
Started off feeling very stiff. Goal for this run was to just maintain pace for as long as possible to simulate the end of the race. Took a few km to get into the rhythm. Felt a bit better stomach wise, but legs were definitely tired and overall body was not 100% (to be expected).
Second 10k was too fast (16’46, 10k in 33’41) which probably doomed me from finishing the full 25km (shooting for 16’55-17’00). I slowed down each 5k after that and got to 15k with the goal of just getting to 20.
Around 18km I had a tiny second wind and briefly considered trying to go for the whole 25km but it was short lived and probably “the-end-is-in-sight” syndrome, as I quickly determined that was not possible.
In hindsight, I probably could have finished the 25km distance, but I doubt I would have been able to run that close to 17’00, so I think it was a good call.
The total workout was 20km in 67’25 (3’22.2/km, 5’25/M avg).
For the day, it was a total of 45km (28 miles) of work 2’31’53 at (3’22/km, 5’25/M avg).
Total run for the day was 30M+.
Overall, a strong workout and a strong block of long runs over the last 6 weeks or so – really starting with my Christmas Eve long run in Bariloche, Argentina – sheesh that seems like a long time ago! Now, I’ll focus more on getting the legs back under me and a few more moderate workouts and long runs before the race in 18 days!
Splits
5k: 16’55
10k: 16’46 (33’41)
15k: 16’50 (50’31)
20k: 16’53 (67’25)
(3’22.2/km avg)
Jueves, 12 de Febrero, 2015 – 10am: Rough night, very achy sleep. Ran VERY slow shakeout. Quite stiff and sore from yesterday. Total run 8M in 66’.
4pm: Easy run, still pretty beat but better than the morning. Finished at Pentagon Row for meeting with Pacers folks. Total run 7M+ in 55’.
XT: Core, 12’.
Viernes, 13 de Febrero, 2015 – 10am: Much better this morning. Easy run solo. Felt fine. Total run 8M in 59’.
4pm: Easy run, much better again. Total run 12M+ in 1h24.
XT: Upper body circuit. 5 sets of [20x pushup, 30x flutter (x2), 20x dips]
Sabado, 14 de Febrero, 2015 – 10am: Ran with Matt on 4 mile run to Mt Vernon and back to his place. Nice run, not too cold and legs felt fine. Total run 14.5M in 1h39.
4pm: Easy run solo. Felt good, running quicker without really trying. Ready to work out tomorrow. Total run 6.5M in 45’.
XT: Hips
Domingo, 15 de Febrero, 2015 – 10am: Planned to get up early and work out, but felt very tired this morning so slept late and put workout off until the afternoon. EZ run only. Total run 5M in 38’.
4pm: Feeling much better this afternoon. Warmed up 5km in 24’ and then drills and strides. Workout was 3-4 sets of 2km @ 105-110% (2’50-3’00/km or 4’34-4’50/M) with 1km recovery at 50k RP ~3’22-25/km (5’25-30/M).
Felt very good once I got going. First rep was a bit stiff and went out a bit quicker than I intended, but settled. First set was 3’23/5’57, second was 3’22/5’58. On the third, I miss-counted and stopped my fast interval after just 1km so it was 3’23/2’56.5. I decided to take 1km rest and run the last rep as a 3km to get the total volume right.
The last 3km felt very good and I ran 2’56.9, 2’54.7m 2’49.6 for 8’41.2 (!!) which I think is the fastest I’ve ever run 3k. To do that at the end of a workout day in a 140+ mile week is pretty exciting, especially since I felt very good in the last 1km accelerating. Pretty sure I could sneak under 14’30 right now.
The total work was 12km in 37’05 (3’05/km, 4’58/M avg) with 8km of fast running in 23’32.
Cooled down short and then legs at the gym. Total run 15M+.
Splits
1 km 3’22.8 (3’22.8) – (3’22.8)
2 km 6’20.6 (2’57.8)
3 km 9’20.1 (2’59.5) – (5’57.3)
4 km 12’42.4 (3’22.3) – (3’22.3)
5 km 15’42.1 (2’59.7)
6 km 18’40.0 (2’57.9) – (5’57.6)
7 km 22’03.7 (3’23.7) – (3’23.7)
8 km 25’00.2 (2’56.5) – (2’56.5)
9 km 28’24.2 (3’24.0) – (3’24.0)
10 km 31’21.1 (2’56.9)
11 km 34’15.8 (2’54.7)
12 km 37’05.4 (2’49.6) – (8’41.2)
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)]. Felt very good.
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