Weekly Summary – 70 miles in 11 runs. First week w/ the STRIVE intern gang! A great group and great week of running (except for one sick day). Got in a nice little fartlek, short hills day, and long run.

Don’t forget, you can follow me day to day on Instagram and Twitter (@TylerCAndrews) and my daily training log on Strava (GPS included!). Don’t forget to follow my adventures STRIVE – where (starting in less than a month!) I’ll be leading groups of students on a journey of running, service learning, and adventure in Peru. If you’re interested, join us next year for the summer of 2019, when we’ll once again have programs for High School and College students, and even 10-day trips for adults and families. Take a look if you’re interested in an amazing summer experience!

Lunes, 11 de Junio, 2018 – 6:30am: Easy run w/ the STRIVE Peru staff before getting the bubs at the airport. Very easy pace to keep the group together but lovely run and company out past Taray and back. Tacked on at the end to round up. Total run 7km in 35’.

PM: OFF – picking up STRIVE Interns from the airport and beginning orientation stuff

Martes, 12 de Junio, 2018 – Sparknotes: 8km fartlek in 28’20 w/ 10x 1’ on/1’ off + 9x 30” on/30” off.

8am: Ran warmup w/ Nick out 3km on the river road and then stopped for drills/strides. Felt good on the warmup and running 4’20s or faster. Workout was first quicker running of the summer. Fartlek w/ 10x 1min/1min and then 10x 30sec/30sec. Ran pretty much entirely by feel. Pace varied a bit due to hills but probably 3’00-20 on the “on reps” and 3’30-4’10 on the “off” reps. 30sec reps a bit quicker.

Kicked a dog in the head on one of my last on reps. Ran the last 400m or so continuous and stopped at 8km (28’20). Jogged over to stride road and did 4x strides after which felt good and then short cooldown based on time. Nice little first session.

Total run 12.5km.

5pm: First run w/ the college bubs. Ran very easy to start w/ everyone and quickly separated w/ Calvin and Will. Ran from maybe 5’30 down to about 4’45 on the way back. Easy 6km all on the dirt. No strides. Total run 6km in 30’.

Miercoles, 13 de Junio, 2018 – 8am: Solo run easy out/back on Taray Rd. 4’30 out the door and then 3’50-4’10. Nice morning, not too cold. Legs felt fine after yesterday. Finished w/ 4x strides, last one about 180m. Total run 11km in 44’30.

4pm: Ran w/ Calvin and Nick (to start) out/back on river road. Felt good but went a bit too quick probably for Cal. Out in 4’27 and then sub 4’20 the rest of the way w/ a few 3’58s on the way back. A bit much for day 2 and Cal was a bit smacked at the end. Finished w/ 4x strides w/ everyone. Total run 10km++ in 42’.

Jueves, 14 de Junio, 2018 – SICK DAY. Solanine poisoning from undercooked potatoes (I think). Woke up and felt okay but then pretty wrecked. Slept from like 8-11am and then again from about 13:00-17:00. Felt a bit better and woke up and ate a good dinner but still extremely tired and went to bed around 20:00. Brutal day.

Viernes, 15 de Junio, 2018 – 8am: Ran easy w/ Calvin. Felt about 98% today after being in bed like 18 hours yesterday. Resting HR was very high so taking it easy, but body felt pretty much good. Ran much easier out the door 4’55 first km but then quicker down to 4’10s-20s. Ran over to stride road and did 4x strides. Felt good there. Finished easy to the hostel and then market. Total run 12km in 53’.

4:30pm: Easy run solo out/back on river road. Felt good w/ a lot of caffeine this afternoon. 4’30 down to 3’58. Lovely afternoon. Not too much wind or gnats. Finished w/ 4x strides very good. Health 100% now. Total run 6km+ in 25’.

Sabado, 16 de Junio, 2018 – Sparknotes: 10km easy + 6x short hills

7am: Easy warmup with Calvin out/back on Taray road for first short hills day. Felt good and ran in Cavus for the first time. Felt nice. 10km in about 45’ and then stopped at hill and did drills and strides. 6x short hills w/ full recovery – probably 2-4’, but didn’t time. Felt pretty rusty/slow on these as expected. Calvin and I are a good match but got very much dusted by Scott. Cooled down short and very slow back w/ Scott, Sierra, and Calvin. Great morning. Total run 12.5km in 60’.

PM: OFF, full day in Cusco. Watched Peru sadly lose their first Copa Mundial game in 32 years and then got tatted up w/ Scott and Mar.

Domingo, 17 de Junio, 2018 – Sparknotes: 30km in 2’01’28 w/ last 5km 18’25.

7:40am: First long run of the block! Ran solo for 5km before and felt pretty good out the door running 4’05-> 3’37 for 19’15 first 5K. Met up w/ Calvin and then ran very comfy w/ him on Pisac-Calca road. Beautiful morning. Love this run and a great day for it. Stopped once for bathroom break but otherwise super consistent. First 2km @ 4’27 and then almost all around 4’00-10. Ran w/ Cal about 20km for his run and then last 5km solo past the Calca bridge out/back. Nice rolling hills on this stretch and closed well running 3’57 (first half of that km much slower w/ Cal), 3’42, 3’42, 3’31, 3’33. Last km uphill coming back into town.

Finished 30km in 2’01’28 (4’02 avg).

A great first long run and really nice that Cal is already running 4’10 pace so easily. Will be a great summer of training if we can keep this up.

XT: Waterfall hike from Arin. About 90’ total from the road, up to the waterfall overlook, chilling out up there a bit, and then coming back down. Nice to stretch the legs but very hot in the sun from like 11am-1p.

3:15pm: Easy shakeout solo on river rd out/back. Felt pretty good despite rolling out of bed for this one. First km 4’37 and then all under 4’30 down to 4’03 last km before strides. 4x strides and then easy jog around town to finish up. Total run 6km++ in 26’.