Weekly Summary – 126 miles in 14 runs. Good recovery from last weekend’s half marathon and good continuing prep for the spring season. Very excited to see what’s in store!

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Lunes, 21 de Marzo, 2016 – 9am: Easy shakeout with right ITB/hamstring a bit tender still. Total run 7M+ in 60’.

3pm: Ran 60’ and then 60’ on elliptical to be cautious re right leg. Feeling better just want to be extra careful. Total run 8M in 60’.

XT: Back/hips

Martes, 22 de Marzo, 2016 – 10am: Slept late again today. Finally feeling caught up on rest! Right leg felt much better. Still did half of the morning’s run on elliptical, so 65’ outside and then 65 min on elliptical. Felt quite good actually. Ethio cooldown. Total run 9M+ in 65’ and 2h10 total.

XT: Back/hips

5:30pm: Late nap and then ran late. Got to skew my days earlier! Ran around CC loop and felt surprisingly good after a sluggish start. Running in the 3’40s by the last couple km. Total run 5M in 31’. Ethio cooldown.

XT: Core.

Miercoles, 23 de Marzo, 2016 – 9am: Woke up earlier today and feeling much better. Ran out/back on MVS past Alexandria. Quicker on the way back with last 5km or so in the 3’50-4’0x range and a few minutes around 3’3x. Total run 12M in 1h24.

XT: Back/hips.

4pm: Easy run around CC. Felt good. Super nice out, in the 70s and sunny. Finished with 3x strides and ethio cooldown. Total run 4M+ in 26’.

XT: Hips.

Jueves, 24 de Marzo, 2016 – Sparknotes: 35km total in 2h07 with basically a long warmup (10k in 39’) and cool-down (5k in 19’) around a 20km progression run (split: 18’00, 17’30, 16’41, 15’44).

9am: Up early for a workout today before it got too hot (high of 80F!). Goal was to do a fair amount of total volume (2+ hours) with the “meat” of that as a 20km progression run, mostly by feel, but hopefully going from fairly moderate to fairly quick.

Also NB, I had no breakfast and took no CHO during this workout. Just water and nuun.

Started out with an elongated warm up around CC loop for 10km in 39’. Added on a loop that goes up the big Arlington ridge hill (~5% grade and about 800m long).

Stopped quickly to change shoes and take off warm ups and then began the real focus of progression. Started off slow around 3’45/km and worked down to about 3’30/km in the first 5km (18’00) and then maintained that pace through the next 5k (17’30). At that point, I took another detour up the big hill which was a big slowdown (3’40ish) but still quicker than I was running at the start and up quite a significant hill. Picked it up a lot on the way down and then continued with that to accelerate into the last 8km. Felt pretty good, just a grind. Running in the 3’10s felt kind of fast, but still had a bit more room as last 5km was the fastest in 15’44, with a last 1km about 3’00.

I had wanted to hit two hours and was at about 1h47 at this point, so I decided to do an easy 5km cooldown which would bring me to 35km total and just over 2h. Still felt surprisingly decent and was running 4’00/km. Last km I picked it up (mostly out of curiosity) and ran 3’33, which was a great sign.

Definitely a rust buster after the half on Sunday. Legs are still feeling a bit tired muscular-wise. Aerobically it felt great, but legs were definitely more sore than I would have expected for a run like this. Still, very glad to finish this one as it was a bit of a grind and there were a few times where I wasn’t sure I’d finish.

Total run was 35km (21.75 miles) in 2’07’25 (3’38.4/km, 5’52/M). The prog was 20km in 67’55 (3’24/km, 5’28/M).

Unit Time Lap Pace Pace
10 km 39’46.0 (39’46.0) (3’58.6)
15 km 57’46.0 (18’00.0) (3’36.0)
20 km 1’15’16.0 (17’30.0) (3’30.0)
25 km 1’31’57.0 (16’41.0) (3’20.2)
30 km 1’47’41.0 (15’44.0) (3’08.8) 1’07’55.0
35 km 2’07’25.0 (19’44.0) (3’56.8)

6pm: Ran later after an important call this afternoon. Calves a bit sore but otherwise felt pretty good. Ran easy CC loop, finished with 3x very comfortable strides just to open up the legs. Total run 5km+, 3M++, NT.

Viernes, 25 de Marzo, 2016 – 9am: Easy run out/back on MVS. Longer single this morning. Felt pretty good, a bit tired from yesterday. Total run 16M+ in 2h01.

XT: Back/hips

4pm: Easy shakeout around CC. Finished at Costco and walked home with groceries. Total run 3M+, NT.

XT: Core.

Sabado, 26 de Marzo, 2016 – 10am: Slept late and then ran on the treadmill so I could watch live broadcast of World Half Marathon Champs which was a wild race. Definitely felt for them when they started getting blasted with pouring rain and wind in the last mile. Glad to see Geoffrey win -one of our first podcast interviewees and a genuine baller. Ran 13M total in 1h28’ with the majority around 6’40 and the last 2M or so a bit quicker, all at 1% inc.

XT: Back/hips.

4:30pm: Super nice day – ran on CC loop and felt very good this afternoon after a good powernap. Really enjoying this mid-day rest routine. Finished with 5x strides on the road, also felt good. Total run 8M+ in 52’.

XT: Hips

Domingo, 27 de Marzo, 2016 – Sparknotes: Light workout – 10km fartlek in 30’35 (3’03.5/km, 4’55/M overall average) w/ 1′ @ 2’45-55/km, 1′ @ 3’20-30/km

10am: Slept late again and ran late morning. Very good weather – cool in the 50s, cloudy, and little wind. Did 6km warm up with 5km in about 20’ – felt pretty good out the door – and then drills, strides, and 200m in 32.

Workout was fairly light – 8-10km of fartlek with 1min on, 1 min off. Pretty standard “yellow” workout that I’ve done before and with a big workout coming on Tuesday, it seemed to fit in well. Ran on CC road loop (pretty flat), splits from garmin.

Progressed through the workout as usual, starting around 3’00/3’25 and progressing down to 2’45/3’25 (I kept the recover km very similar in the 3’20-30 range as I wanted to practice recovering at that pace and let myself run a bit faster on the on sections). Everything felt good. No problems. Surprised to see how fast the last 5k was (15’02). A lot of that came in the last 1km which I ran the last 500m or so at “on” pace to finish out the 10km.

Definitely out of breath after that, but felt totally fine on my cooldown and ran one random km in 3’36 for no real reason other than to see what that would feel like – it still felt very relaxed.

Very pleased with this one and looking forward to a good one on Tuesday.

Total run 12M+.

Splits
1 km 3’10.5 (3’10.5)
2 km 6’16.0 (3’05.5)
3 km 9’25.2 (3’09.2)
4 km 12’28.7 (3’03.5)
5 km 15’33.5 (3’04.8) (15’33.5)
6 km 18’36.1 (3’02.6)
7 km 21’39.8 (3’03.7)
8 km 24’39.4 (2’59.6)
9 km 27’40.0 (3’00.6)
10 km 30’35.2 (2’55.2) (15’01.7)

4:30pm: Easy shakeout down to field and on grass for a bit. A couple very light strides just to open up the legs. Total run 4M+.