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Weekly Summary – 142 miles in 14 runs. Good 28 miler Wednesday and solid fartlek on Sunday. A few longer singles as well. Feeling fit!
Lunes, 26 de Enero, 2015 – 10am: Easy longer single – trying to do more of these for the next month. Started outside for 30’ but it was miserable (30s and raining), so finished with 90’ on treadmill. Total run 16M+ in 2’02.
5pm: Easy shakeout. Felt fine. First 20M easy day! Total run 4M in 29’.
XT: Core, 12’
Martes, 27 de Enero, 2015 – 10am: A bit snowy – just some slippery spots. Ran Mt. Vernon north. Felt good, just cold. Finished at Costco and then walked home which was way farther than I thought. Total run 10M+, NT (forgot my watch).
5pm: Very easy shakeout with big longrun tomorrow. Total run 6M in 46’.
XT: Hips.
Miercoles, 28 de Enero, 2015 – 8:30am: Woke up around 6am, felt pretty bad. Groggy and just not a great morning.
Workout was a continuing progression of the last 4 long-runs. Goal was a bit more than last week (42.2km) in the 42-48km range. The pace was to be similar – 20km moderate, 5km pickup at ~90%, 5km moderate, and then quicker until the end (again around 90%).
Ran on Mt. Vernon Southbound out/back. Weather not too bad – 30s and little wind. Most of the snow is gone.
Ended up not feeling great for the most part, but times were still good. First 20km in particular felt like more work than in previous long runs. Maybe I’m just a bit more tired from putting in a couple big weeks now. Anyway, 1h14 through 20km (3’42/km, 5’58/M).
First pickup was fine, as expected. 17’00 for 25km in 1h31.
Felt pretty good after that slowing back down to moderate pace and was feeling much more confident about the rest of the workout. But started feeling pretty tired fairly quickly into the final pickup.
Ran 30-35km in 16’54 (2h06 at 35km) and figured I had at least enough to get me to the marathon point. Hit 40km in 2h23 (16’59 5k) – it’s quite a mind-f*ck getting to 40km and thinking “okay, only 10k to go” instead of “almost done!”. At that point, I was pretty sure I could get to 45km. Decided to hang on until 46km since I wasn’t slowing down and that’s now the longest run I’ve ever done.
Finish was 46km (28.6M) in 2’43’58 (3’33.8/km, 5’44/M). Last 16km was 54’10 (3’23/km, 5’26/M). Marathon passed in ~2h31.
Overall, a good workout. I’ll definitely rest up a bit more before next week’s long run. That will be the last very long single until the race.
Splits
20km: 1’14’11
25km: 1’31’11 (17’00)
30km: 1’49’48 (18’37)
35km: 2’06’43 (16’54)
40km: 2’23’43 (16’59)
45km: 2’40’36 (16’53) (marathon ~2h31)
46km: 2’43’58 (3’21)
5pm: VERY easy shakeout down to the turf and 2 big laps. Total run 2M+ in 19’.
XT: Core (5’ only). Tired.
Jueves, 29 de Enero, 2015 – 9am: Very easy run after a big effort yesterday. Legs took a bit to get warmed up but okay. Total run 10M in 79’.
4pm Another easy run. Felt better, a bit quicker. Finished at the gym for upper body. Total run 6M in 45’.
XT: Upper body circuit (pushups, dips, curls, shrugs, pull ups, chin ups, flutter).
Viernes, 30 de Enero, 2015 – 7:30am: Ran early with Matt. Met at Mt. Vernon north of the airport and ran South towards Alexandria and then back up, over into DC, along the River. Split at his office and ran about 6M solo back across to Rosslyn and then down Mt. Vernon. Very nice run. Total run 27km (16M+++) in 1’57.
5pm: Easy run solo. Total 4M+ in 29’.
XT: Core (15’)
Sabado, 31 de Enero, 2015 -10am: Ran 3M EZ in 22’ and then stopped, did drills and 8x 200m hills very hard with full recovery (3-4’) – ~4M of work. Finished with 8M moderate with last mile in ~5’30. Continuing these longer singles in the morning with no breakfast to work on slow energy systems. Total run 15M in 1’42.
5pm: Easy run – nice day! Total run 5M in 35’.
XT: Hips
Domingo, 1 de Febrero, 2015 – 9:30am: Workout today! Another progression from the fartleks of the last few weeks, working on running at 105-110% of MP (~2’50-3’00/km, 4’33-4’50/M). This week, we decided to also incorporate recovering at about 90% of MP (or ~50k RP). So, the goal was to do a fartlek of 8-10 sets of 1km quick (starting around 3’00 and getting quicker) and 1km of recovery at ~3’25/km (~5’30/M). This would end up being 16-20km total with 8-10km of fast running.
I warmed up 3M EZ in 22’, stopped and did drills and strides and then into it. Weather was not bad, ~40F and light wind.
As I’ve noticed in the last few workouts, the first rep felt by far the worst. Just getting into that faster rhythm seemed to take some time to really warm up. Recovering at 3’25 pace seemed to be fine and I was very much ready to go. After that first rep, I felt much better on the next 3 reps, which all got faster (2’59, 2’58, 2’57, 2’54 were the first 4).
In my mind, I broke the workout into two sets of 4 and then maybe another 1 or 2. I felt very much in control after the first 4, so picked up the effort a bit. These were quick – 2’53, 2’55, 2’55, 2’49 (!!). I felt very good on all of these and figured I had at least one more, but didn’t want to go overboard, so dialed it back and finished with 2’57.
The total for the fartlek was 18km in 56’57 (3’09.8/km, 5’05.5/M avg). The average of the fast km were 2’55.3 (4’42/M) and the average recovery km were 3’24.4 (5’28.9/M).
Overall, a very strong workout. I’m feeling very good running under 3’00 pace which makes me excited to run a 10k and HM later in the season. It also did a great job of making that 50km pace feel very slow and like true recovery pace. Very promising.
Cooled down short to gym for legs.
Total run 15M.
1 (3’25.4)
2 (2’59.3) 6’24.7
3 (3’24.9) 9’49.6
4 (2’58.0) 12’47.6
5 (3’23.9) 16’11.5
6 (2’57.2) 19’08.7
7 (3’25.8) 22’34.5
8 (2’54.2) 25’28.7
9 (3’24.0) 28’52.7
10 (2’53.2) 31’45.9
11 (3’23.3) 35’09.2
12 (2’54.7) 38’03.9
13 (3’23.1) 41’27.0
14 (2’55.0) 44’22.0
15 (3’24.9) 47’46.9
16 (2’49.3) 50’36.2
17 (3’24.7) 54’00.8
18 (2’56.9) 56’57.8
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 with Mariana on Mt. Vernon South. Saw a GIANT BEAVER (or small bear??) on the bank of the river getting into the water right south of the airport… crazy! Total run 4M+, NT.
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