Weekly Summary – 102 Miles in 13 runs. Good week with the last real long run. Starting to feel good and fresh. Less than 2 weeks to go!
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Lunes, 1 de Junio, 2015 – 8am: Ran early to try to run with Matt, but just missed him. Ended up running VERY slow, so it was probably good to be solo. Calves are pretty beat from yesterday. Total run 8M in 63’.
4:30pm: Ran solo on MV north. Felt pretty tired at first but better than the morning. Huge thunderstorm coming in on the way back. Almost made it home but got soaked and was terrified because really loud thunder/lightning was very close. Ended up running like 3’40/km at the end because I am a giant baby and afraid of storms. Made it back in one piece. Total run 7M in 50’.
XT: Core, 12’.
Martes, 2 de Junio, 2015 – 9am: Cooler today – 60s and rainy. Felt good running though. Ran moderate and quicker by the end. Total run 11M in 75’.
4pm: Nice nap this afternoon – ran easy but felt quite good by the end. Running very quick for no real reason. Finished with drills and short accelerations in flats.
XT: Core, 12’
Miercoles, 3 de Junio, 2015 – 8:30am: Woke up early and natural, feeling good. Ran easy on MV north again and then stopped to get yogurt on the way home. Felt fine. Cooler again in the 60s. Total run 8.5M in 60’.
3pm: Easy shakeout around CC. Finished with drills and a few strides. Felt good. Total run 4M.
XT: Hips.
Jueves, 4 de Junio, 2015 – 10am: Sparknotes: Last longer workout – not quite as tough as Sunday’s. Workout was 10k moderate (36’15) then 12x 1k “on”, 1k “off” with the “on” km at 2’57 avg, 4’44/M avg (2’52.7 to 3’00.6) and the “off at 3’25 avg, 5’30/M avg (3’23-3’27). Felt pretty fast, pretty fatigued by the end. Work was 23km in 1’13’06, (3’10.7/km, 5’06.9/M avg) Total run 33km in 1’49’22 (3’18.8/km, 5/19.9/M avg).
Longer Version: Woke up naturally around 7am. Had a plain bagel and black coffee. Left around 9am. Still unseasonably cool, in the upper 50s and light drizzle, little wind, so great weather.
Ran 1km very easy to bike path, then stopped and did drills and then 10k moderate in trainers. First 10k felt fine. Very easy. Finished in 36’15.
Changed into flats for fartlek portion and then started off WAY too fast. Ran the first minute or so and looked at my watch and passed 400m ~ 63sec. Yikes! Thought I was running 3’00 pace, but I guess I have a really bad sense of pace after running so slow for the first 10k and particularly after the short stop.
Slowed down to around 3’00 for the next two and then tried to accelerate but again had a hard time holding back and was running 2’54-55 for the next 4 or so reps, which was probably a bit aggressive. Started to feel quite muscularly tired around 27km and was thinking of stopping at 30k, but took an easier rep and felt better.
Tried to accelerate after 30k, but only had 2’58-59. Km 33 felt like borderline straining, so I decided to stop there (originally planned to go to 35k). I felt okay aerobically, but my legs were just quite muscularly fatigued.
I wonder if part of this is just that I haven’t touched that sub-3’00 pace that much in the last 5 weeks (just some of those shorter fartleks, but those were only reps of around 60sec). Recovery at ~3’25/km felt very easy and slow, but I felt a big difference between even 3’00 and 2’55. I wonder if there was a line crossed somewhere between those two paces where I started using different energy systems/fiber types, and maybe that put me into some sort of debt going into the last 6-10km.
Overall, the average “on” was 2’57.1 and the average “off” was 3’25.5, which is right where I wanted to be. The quality was 23k in 1’13’06 (3’10.7 avg), passing half marathon in 67’00, and the total run was 33k in 1’49’22 (3’18.8 avg). Obviously, it would have been nice to have a bit more self-control in the first 10k of the work, but that’s a good lesson on pacing (and a reinforcer of the danger of how easy 2’55 pace can feel for a few km before taking a big toll).
I think one thing I really need to get used to is how to adjust pace VERY gradually – like going from 3’15 to 3’12 instead of 3’15 to 3’05. If I do the former in the race, I think I’ll have a great race but if I do the latter, I’ll be in a lot of trouble pretty quickly…
This all makes me very interested to see what I can do in the 10k tuneup next week. I think finding the right side of that “line” in the first 5km will be crucial, which I think means ~14’45 at fastest.
Avg “on”: 2’57.1 (2’52.7-3’00.6)
Avg “off”: 3’25.5 (3’23.4 – 3’27.5)
23km in 1’13’06 (3’10.7 avg)
Total: 33km in 1’49’22 (3’18.8/km)
Splits
5 km 18’18.2 (18’18.2)
10 km 36’15.9 (17’57.7)
(~1min break to change shoes)
11 km 39’08.6 (2’52.7)
12 km 42’32.0 (3’23.4)
13 km 45’32.6 (3’00.6)
14 km 48’57.3 (3’24.7)
15 km 51’56.9 (2’59.6) – (15’41.0)
16 km 55’24.1 (3’27.2)
17 km 58’18.2 (2’54.1)
18 km 1’01’44.6 (3’26.4)
19 km 1’04’40.3 (2’55.7)
20 km 1’08’05.2 (3’24.9) – (16’08.3)
21 km 1’11’02.0 (2’56.8)
22 km 1’14’26.4 (3’24.4)
23 km 1’17’22.1 (2’55.7)
24 km 1’20’47.5 (3’25.4)
25 km 1’23’44.3 (2’56.8) – (15’39.1)
26 km 1’27’10.1 (3’25.8)
27 km 1’30’09.7 (2’59.6)
28 km 1’33’35.1 (3’25.4)
29 km 1’36’31.6 (2’56.5)
30 km 1’39’59.1 (3’27.5) – (16’14.8)
31 km 1’42’58.4 (2’59.3) (HM: 67’00)
32 km 1’46’24.2 (3’25.8)
33 km 1’49’22.4 (2’58.2)
4pm: Lazy afternoon watching the Rome DL meet. Very easy shakeout around CC. Felt okay, better than expected. Total run 3M+.
XT: Off, ice bath.
Viernes, 5 de Junio, 2015 – 10am: Slept late and long. Felt good this morning. Much better recovery than after the MP 20 miler on Sunday. Ran easy around CC. Finished with 2M on the treadmill because it started raining and I was underdressed and cold and I’m a huge baby. Total run 8M in 54’.
4pm: Very easy run, first 1M solo then with Mar 3M easy. Finished at Costco and walked home. Nice day – getting warmer. Total run 4M+.
XT: Core, 12’.
Sabado, 6 de Junio, 2015 – 9am: Ran longer single today. Super nice again, in the 70s and sunny. Winter has finally passed! Ran Matt’s loop with a mile on the towpath. Felt great, running quicker ~3’40 by the end. Total run 12M in 1h20.
PM: OFF
Domingo, 7 de Junio, 2015 – 9am: Sparknotes: Tuneup workout today with the 10k on Wednesday. 3x[800m @ 10k pace, 800m @ marathon pace]. Felt very easy/relaxed. Ran 2’19-22 for 10k pace and 2’30-33 for MP. 4800m (3M-) in 14’39.
Longer Version: Woke up naturally, no breakfast, just coffee and then headed out. Nice day, around 75F and sunny, not very windy.
Felt great. Warmed up 3M easy, drills and plenty of strides.
Workout was continuous. 4800m with alternating 800s at 10k pace and MP. Goal was around 2’22/2’32.
First one felt like a bit of a strain, but once I got into it, it felt fine. Never felt hard. Felt like I could have run this workout for an hour.
Finished in 14’39. Splits were:2’21/2’33/2’21/2’33/2’19/2’30.
Felt great.
Finished with 2M and then to the gym for legs. Total run 9M+.
Splits
0.8 km 2’21.5 (2’21.5)
1.6 km 4’55.3 (2’33.8)
2.4 km 7’16.2 (2’20.9)
3.2 km 9’49.3 (2’33.1)
4 km 12’09.0 (2’19.7)
4.8 km 14’39.5 (2’30.5)
XT: Legs at the gym: No weights – just to keep in with routine. 3 sets of [15x each leg step ups, 20x overhead lunge, 24x static lunge, 12x squat (bar)].
4pm: Easy shakeout solo around CC. Total run 3M, NT.
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