Weekly Summary – 106 miles in 12 runs. A real recovery week after feeling super wrecked following the monster day in DC last weekend. Finally got my legs back under me by the weekend and had a good session on Saturday. Back at sea level now and ready to put in some serious work!

One more thing – for all my local Greater-Boston readers – if you’re an athlete looking for an exceptional sports-massage therapist who specializes in runners and injury prevention and recovery, go visit Sam Peck at SoarBody Theraputics in Davis Square (Somerville). He was crucial to helping me recover from my injury during the fall and I’m looking forward to working w/ him again to keep me healthy now that I’m back in town!

Don’t forget, you can follow me day to day on Instagram and Twitter (@TylerCAndrews) and my daily training log on Strava. Oh and hey if you’re reading this and don’t know about STRIVE, you should probably check ’em out. I lead groups through the mountains of Peru on a  journey of running, service learning, and adventure. If you’re interested, join us this summer, when we’ll once again have programs for High School and College students, and even 10-day trips for adults and families.


Lunes, 11 de Marzo, 2019 – AM: OFF, planned.

12:30pm: Ran solo down towards Davis to finish at SoarBody. Felt really stiff and bad out the door, 5’20 first km. Felt much better as things went on. Down to 4’40s after 4 or 5km. Looped back around to behind teel sq and did drills and 4x strides VERY slowly. Overall much better and faster than yesterday but still pretty doot. Finished at Sam’s for massage. Jogged to the metro after. Total run 13km in 63’.

XT: Very good and deep massage from Sam Peck at SoarBody. Really helped get things loosened up.

Once home, did heel drops (10x), toes, good stretching.

Martes, 12 de Marzo, 2019 – 09:00: Still pretty sore but much better today. Ran down to the river and did sci museum loop. Still a decent amount of snow/ice/slush, so maybe about 50% soft surfaces were clear which is decent. Cold around 35F and windy. Looped back around past mass ave and stopped at TJ’s to get muffins for brunch w/ Jon. Finished easy back and then did drills and 6x strides on Landsdowne as the bike path was still iced over. Felt MUCH better on strides than yesterday. Probably need 1 more easy day. Total run 12km in 57’

XT: Heel drops (10x), toes, glutes (10x weights)

15:30: Good meeting w/ Jon this afternoon to work through some of the bigger workouts in the next 8 weeks. Ran right after down to the turf field next to the track which is luckily clear. Did about 4.5km on the turf and then over to the track. Legs felt much better and closer to normal today than any day since Saturday. Did drills and then 4x strides on track in 1’26. Jogged home. Total run 6km+ in 27’.

XT: Heel drops, toes

Miercoles, 13 de Marzo, 2019 – 09:00: Slept very long, really tired last night. Walked Mar to the office and then ran from there on ex-chuck loop. Felt okay but definitely more tired than expected. Weather was decent w/ very little wind but cool in the 30s still. Sun was out at least. Crossed back on Mass ave and then ran to the turf and did about 2km there before stopping at the track. Drills, 10x strides in 2’30, feeling better as they went on, and then 200m in 32. Easy jog home. Total run 20km in 1h27.

XT: heel drops, toes, glutes (10x weight)

15:45: Really deep nap and felt quite tired again this PM, worse than the morning. Body is still r-e-k-t from Saturday! Ran very slow on sci-museum loop. Tried not to push it but just running slowly. Track and field were both occupied by MIT teams. Need to get out earlier I guess. Did drills and strides on bike path, felt very slow, and then home. Total run 10km in 46’.

XT: Heel drops, toes

Jueves, 14 de Marzo, 2019 – Sparknotes: 15km EZ + 4x500m @ 1’33-1’24, 500m rec @ 1’46-50

09:00: Legs still didn’t feel great this AM. Ran medium chuck loop and stopped at the track after 13km and did drills and then 10x strides slow in 3’39 and then 200m in 33. Jogged over to 91 syd gym after and did very light session on treadmill just to shock the legs a bit into running faster. Did 4x500m mod, 500m quicker @ 1’46, 1’32, 1’50, 1’30, 1’47, 1’29, 1’50, 1’24. This actually felt quite good and left me feeling more positive despite the first hour feeling like a slog. Coole down 1km easy. Total run 20km in 1h25.

XT: Glutes, toes, heel drops

14:30: Ran earlier as I was meeting my folks. Ran sci museum loop. Felt pretty rough to start but stopped to pee around 4km and felt much better after that. Finally running under 4’20/km and feeling comfortable. Stopped at the track and did 4x strides still quite slow in 1’28, just don’t have any pop in my legs still. Jogged home. Total run 10km+ in 43’.

XT: Toes, heel drops.

Viernes, 15 de Marzo, 2019 – 10:00: Felt pretty awful this morning. Really tired and heavy legs. Maybe spoke too soon yesterday. Ran first 2km in like 10’10 and decided to cut the morning short and just did short chuck. Stopped at the track but didn’t do drills or strides and just jogged back. Really frustrated. I understand that Saturday was a big day but it’s been a week now and I’m still running slower than my slowest runs at 10,000 ft. Ugh. Maybe I am cursed to never be able to train well here. Total run 11km in 53’.

XT: Heel drops, glutes, toes

XT: Pedestal (10x weights, 8’)

Sabado, 16 de Marzo, 2019 – 17km fartlek in 56’16 (3’18.6 avg) w/ 9x 1K @ 3’04.0, 1K @ 3’35.1

09:30: Jogged over to the gym as weather was nasty again and felt like running hard inside. Did easy warmup 5km in 22’ or so and then drills, 4x strides and 200m around 36.

Workout was 1K on, 1K off and I figured I’d go for max 1 hour. Wanted to purposefully start slow as I’ve been feeling like such garbage the last few days and hopefully accelerate as the run went on. Also wanted to use the “off” reps to practice recovering at race pace.

Both these ended up going well. Started very slow (3’11) and then increased pace each rep from 3’07 on rep 2 down to 3’01 on rep 8 and 2’57 on rep 9 (last one). Rec km were all in the 3’32-3’36 range which was perfect.

Workload felt manageable but tough, just what I wanted today, and still had plenty of gas to accelerate on the last rep. Probably could have done a few more at 3’0x but wanted to keep the effort moderate today.

Total work was 17km in 56’17 (3’18.6 avg).

Finished w/ 2km easy in 9’30.

Total run 20km+.

1 km 0’03’11.3 (3’11.3)
2 km 0’06’44.2 (3’32.9)
3 km 0’09’51.3 (3’07.1)
4 km 0’13’24.5 (3’33.2)
5 km 0’16’30.4 (3’05.9)
6 km 0’20’05.8 (3’35.4)
7 km 0’23’11.5 (3’05.7)
8 km 0’26’45.6 (3’34.1)
9 km 0’29’49.5 (3’03.9)
10 km 0’33’25.4 (3’35.9)
11 km 0’36’27.7 (3’02.3)
12 km 0’40’04.0 (3’36.3)
13 km 0’43’05.8 (3’01.8)
14 km 46’44.2 (3’38.4)
15 km 49’45.3 (3’01.1)
16 km 53’19.5 (3’34.2)
17 km 56’16.5 (2’57.0)

XT: Heel drops, toes.

14:30: Ran earlier and easy w/ Mar very slow on Chuck. ~5’00/km w/ her for the first 8K or so and then solo on the turf and then drills, 4x strides in 1’26. Total run 10km+ in 48’30.

XT: Heel drops, toes, glutes.

Domingo, 17 de Marzo, 2019 – 09:00: Cold and windy again – ugh! Ran on the river solo down to the 7K- loop and did 2 laps there (slightly different routes). Felt okay. Got really bad chafing on the way back. Planned to do a pickup and strides but chafing was so bad that once I stopped I couldn’t get going again. Ugh. Still a decently long single after a workout day. Total run 25km+ in 1h50.

XT: Toes, heel drops, glutes

XT: Climbing at BKB. Spent maybe 2-3 hours there and probably sent 8 routes or so up to 10b. Haven’t gym climbed since December and last time I climbed was on Cayambe, so a bit intense there but all good. Fun times w/ Scott.

16:00: Ran very easy w/ Scott out/back on Chuck after climbing. A bit tired so nice to run slow and w/ good company. Still cold but not as bad as the AM. Finished w/ Anna’s so all is well. Total run 7km in 33’.