Weekly Summary – 131 miles in 14 runs. It’s been quite a month (and a bit)! I’ve been super AWOL because a lot of amazing adventure and change has been happening in my life. I’ll write more on that soon, but for now, here’s the first (of many) training posts for this year!
Lunes, 19 de Enero, 2015 – 11am: Slept late. Very tired. Legs felt good once I started running though. Ran out/back on mt vernon north. Felt great. 50F! Total run 10M in 62’.
10pm: Ran back from uhaul drop off through super sketchy part of DC with Mariana. Not fun. Total run 6M in 55’.
XT: OFF. Another super long moving day.
Martes, 20 de Enero, 2015 – 10am: Slept well again. Ran mt vernon south to Alexandria and back. Total run 10M in 72’.
5pm: Ran to grocery store and back with Mar and then solo on mt vernon quicker. Total run 6M in 45’.
XT: Hips.
Miercoles, 21 de Enero, 2015 – 9am: Woke up at 6am for long run today. Light breakfast of half bagel and black coffee around 6:20am.
Workout was 38-42km with 5km pickup from 20-25km and then finishing quick from 30km to the finish.
Felt okay – a bit sluggish first 8M or so getting into it, but not bad. Kept the effort very under control for first 20km.
Felt very good for the first 5km pick-up (17’12). Pace did not feel fast, just a bit more focused than the moderate pace. Next 5km was very easy and relaxed to get to 30km in 1’49 (18’22 5k).
Started to feel tougher in the next 3-4km. Actively tried to accelerate through the discomfort around 35km and was running about 3’20-21 from 35-40km. Had a couple weak moments, but all in all, I was never really in doubt that I’d finish.
Last 2.2km was the fastest of the day at 7’14 (3’17.2/km) which was great. Hard, but not all out.
Came into the 42.2km (26.2M) marathon distance at 2’30’46, an overall average of 3’34/km (5’45/M).
Overall, a super strong workout and continuing a trend of increasingly strong long runs. AND (best news) I finished this with no bathroom breaks! I think I’ve had some trouble with that on all my long runs up to this one.
No cool-down, just some light walking back. Total run 26.2M
Splits
20km: 1’14’11 (3’42.5/km, 5’58/M)
25km: 1’31’23 (17’12 – 3’26.4/km)
30km: 1’49’45 (18’22 – 3’40.4/km)
35km: 2’06’53 (17’08 – 3’25/km)
40km: 2’23’32 (16’39 – 3’19.9/km)
42.2km: 2’30’46 (7’14 – 3’17.2/km) (TOTAL AVG: 3’34.4/km, 5’45/M)
6pm: Very easy shakeout with Mariana. Felt surprisingly not too bad. Total run 3M+ in 28’.
XT: Core (12’).
Jueves, 22 de Enero, 2015 – 11am: Slept late and then lazy morning. Ran on mt vernon to 4-mile run and WnOD. Not too bad after yesterday. Split 38’/35’. Total run 10M in 73’.
5pm: Ran late after nice nap. Ran 10km outside and then it was super dark so finished on treadmill 3M. Total run 9M+ in 68’.
XT: Upper body at the gym 3 sets of [12x lat pulldowns (60lbs), 12x seated row (60lb), 12x bicep curl (15lb), 30x pushup, 30x flutter both ways, 20x dip]
Viernes, 23 de Enero, 2015 – 11am: Lazy morning again and late getting out the door. Ran over to the turf fields and did 6km total warm up and then drills and strides. Workout was 15x short hills. Ran them on the grass hill by the park. Not super steep, but the best thing I’ve found so far. Good effort. Got pretty tired after about 10x. Rest was jog down and around until I felt ready. Took forever.
Jogged easy back to the bike path and then ran 4km progression in 12’52 (3’28, 3’18, 3’10, 2’56). Felt very good and 2’56 didn’t feel too hard at the end despite being pretty muscularly fatigued. Finished at the gym for legs. Long morning.
6pm: Easy run on treadmill because it was dark and like 36F and raining. Total run 7M in 52’.
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)]. Quite tired.
Sabado, 24 de Enero, 2015 – 9:30am: Ran mt vernon to 4 mile run and met Matt for a nice long run down to Alexandria and then back to his place. Didn’t feel too bad after yesterday, pace was comfortable. Good to have company. Total run 15M in 1’46.
5:30pm: Easy shakeout. Total run 3M in 22’.
XT: Hips.
Domingo, 25 de Enero, 2015 – 10am: Woke up and had black coffee, no breakfast. Workout was a fartlek building off last week’s. Last week was 1min on, 1 min off and this week, the plan was to alternate between 1 and 2 minutes “on”, with 1 minute “off”. The paces were to stay the same at 2’50-55/km for the “on” and 3’40-50 for the “off”. The goal was again to run about 40’ which would end up being about 25’ of “on” pace (compared to about 21’ last week).
Warmed up 5km in 23’ to mt vernon north. Did the workout out/back.
The workout went very well. I tried to think of each 5 minute chunk (1’off, 1’ on, 1’ off, 2’ on) as a little section, where the 2’ chunks were really the only hard part. The 1’ “on” sections felt more just like a break in my recovery as opposed to real work. So, I was able to think of it really as only 8x harder sections. This made it much easier to break up mentally.
As expected, the first half felt quite manageable. The last 3-4 were tougher, with the last 2 particularly tough. This workout felt “just right”, in that I think I did just the right amount – a bit more would have been too demanding for what I wanted and any less would have been too easy.
On the last rep, I basically started right at 12km, so the last 2’ section I ran as a full km to get to 13km total, which is why it’s the fastest of the day (2’54). Overall, though, the average paces were right where I wanted them to be (2’54/km or 4’39/M avg for the “on” and 3’43/km or 6’00/M avg for the “off”). The total fartlek was 13km in 40’55 (3’08.8/km, 5’03.9/M avg).
I finished with about 1km very easy jog back to the gym for legs. Tired!
Total run 12M+.
Splits:
- 3’16.5
- 3’10.7 (6’27.2)
- 3’00.5 (9’27.7)
- 3’17.1 (12’44.8)
- 3’08.9 (15’53.8)
- 3’05.8 (18’59.5)
- 3’07.4 (22’06.9)
- 3’07.8 (25’14.8)
- 3’14.5 (28’29.3)
- 3’05.3 (31’34.6)
- 3’06.2 (34’40.8)
- 3’20.2 (38’01.0)
- 2’54.2 (40’55.3)
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)].
5pm: Very easy shakeout around town. Total run 3M+, NT.
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