Weekly Summary – 105 Miles in 12 runs. One GREAT and BIG workout on Wednesday featuring a sub-30-minute 10km and another 10km at marathon pace. Otherwise, just recovery. 1 week to Cherry Blossom 10 Miler!
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Lunes, 30 Marzo, 2015 – 8am: Easy shakeout around Bayfront Park in Hamilton before heading home! Total run 13M+.
7pm: Made it home – so much warmer! Ran out/back on windy Mt. vernon. Total run 8M.
XT: Core.
Martes, 31 de Marzo, 2015 – 9am: Another windy day. Ran Alexandria loop. Felt much better. Total run 20km, 12M++ in 1’32.
4pm: Windy and a bit rainy. Warm, though 70F. Ran Mt Vernon North. VERY low flying planes landing – wow. Legs felt okay. Stomach a bit wonky. Total run 8M+ in 60’.
XT: Upper body circuit. 5 sets of [20x pushup, 30x flutter (x2), 20x dips]
Miercoles, 1 de Abril, 2015 – 9am: Easy/moderate run on Matt’s loop. Felt great. Nice weather and little wind (finally). Running quicker (under 4’00/km) by the end. Total run 11M+ in 77’.
4pm: Easy shakeout to the fields and then drills and 4x strides. Felt pretty good. Nice day still. Short today with a big one tomorrow. Total run 5M+ in 34’.
XT: Hips
Jueves, 2 de Abril, 2015 – 10am: Special Block today. Last big workout of this 3-week block of training. Goal was two workouts over the course of about 6 hours with very little refueling in between (as usual). This Special Block was focused on 3 paces: 90% of Marathon Pace (a moderate aerobic pace and about 3’30/km), marathon pace (3’10-12/km), and 105% of MP (around 10M-Half marathon race pace and about 3’00/km).
The plan was to run a continuous run in the morning at about 3’00/km for 8-10km. I had done a run of 8km last week in 24’00 (3’00/km avg), so this was building off of that.
I warmed up 5km in 22’ and then did drills and strides. The day was great – very little wind and about 55F when I started. I ran in the HOKA Cliftons out/back on Mt. Vernon from ~12-15M.
I started out a bit faster than pace for the first 90 sec or so to simulate a fast race start and then settled into what was a very comfortable rhythm of right around 3’00/km. I came through 3k in 9’00 and then 5k in 14’59 and was feeling pretty good.
I think that those middle kilometers actually felt the best. After about 4km, I really got into a groove and was running very comfortably, no strain at all to maintain pace. I would just glance at my watch every couple minutes and it would say 2’59/km, 3’00/km and that was like a positive reinforcer that it was going well.
I really never had doubt that I would make it to 10km. Mostly, I just wanted to sneak under 30’00 since I’ve only done that once before, so I ran the last 1km a bit harder (2’56), which did bring me under.
The total time was 29’54 for 10km (4’48.7/M, 2’59.4/km). Full splits below
Honestly, though, this was a good effort but not 100% at all. I was thinking about my workout in the afternoon and didn’t really close or push at all in the second half. I think I easily could have gone another 2km today which makes me very hopeful that I could run close to this pace for 10M at Cherry Blossom (if there’s decent weather, of course).
Cooled down very short.
Total run 11M.
Splits:
1 km 02’57.6 (2’57.6)
2 km 05’59.7 (3’02.1)
3 km 08’59.8 (3’00.1)
4 km 12’00.4 (3’00.6)
5 km 14’59.0 (2’58.6) – (14’59.0)
6 km 18’00.0 (3’01.0)
7 km 20’57.8 (2’57.8)
8 km 23’58.2 (3’00.4)
9 km 26’58.1 (2’59.9)
10 km 29’54.1 (2’56.0) – (14’55.1)
1pm: Rest and only two nature valley bars (180 kCal) and water between workouts. Was feeling quite hungry when I started this and was pretty nervous since it was the longer of the two workouts.
Goal was to run 2x10km, with the first 10k pretty easy at 90% of MP (~3’30/km) and the second 10k at goal MP (~3’10-12/km). I knew I was starting this workout super depleted and that the last 10k would be very tough (similar to the last 10k of a marathon race), but I tried not to think about it all at once.
Weather was a bit warmed (~65F and sunny), still light wind. Ran the whole thing on the bike path.
I got through the first 10km in 34’40 without too much trouble. I mostly just tried to zone out but the last few kilometers were actually harder than I’d hoped for. I took 2min rest after the first 10k.
When I started the last 10k at marathon pace, I went out pretty hard (3’09s for the first 2km) and pretty much immediately felt very tired and weak. I slowed down to about 3’12 and was really working hard to maintain that pace even as early as 3-4km into the run.
At that point, I thought I might make it to 5km and stop there. Or maybe 6km. But I kept managing to trick myself into one more kilometer and somehow the wheels never entirely fell off. I only slowed to 3’12-14 in the second 5km and somehow I managed to make it through.
Unlike the morning, this did NOT feel smooth and easy and cruise-y, but I felt like I really had to work for every stride. I guess this is good because it reminds me how tough that last 10-12km is going to be and how much you have to INCREASE EFFORT to just MAINTAIN pace after 30km in the marathon. I think part of the reason it’s so easy to slow down is because we try to keep our effort constant. But one thing that these workouts show me is that not only do you need to actively put yourself into a zone of discomfort, but the body can tolerate that discomfort for MUCH longer than we might think. At 2km into this run, I thought I was just about finished, but then I ran for another 8km at almost the same pace. That would be the difference between making it through 34km and 42km. I feel like I’m really learning a lot about how to run the marathon from a mental perspective in addition to training my body to put up with the absurd stress of running 26 miles.
Anyway, the total time for the second 10k was 31’55 (3’11.5/km, 5’08/M, 2’14’40 marathon pace).
Cool down back home
Total run 13M+. 24M for the day.
Splits:
10km mod (~90% of MP): 34’40 (17’29,17’11)
2’ jog
10km @ MP: 31’55
1 km 03’09.3 (3’09.3)
2 km 06’18.4 (3’09.1)
3 km 09’30.2 (3’11.8)
4 km 12’41.8 (3’11.6)
5 km 15’51.7 (3’09.9) – (15’51.7)
6 km 19’05.6 (3’13.9)
7 km 22’18.2 (3’12.6)
8 km 25’30.4 (3’12.2)
9 km 28’43.7 (3’13.3)
10 km 31’54.6 (3’10.9) – (16’02.9)
Viernes, 3 de Abril, 2015 – 1pm: Recovery block! 3 days of very light running after a big 24 days up. Very easy shakeout around Crystal City. Total run 7M, NT.
XT: Core, 12’
Sabado, 4 Abril, 2015 – 11am: Ran very easy with Mariana first 4M or so on Mt. Vernon. SUPER windy! 30MPH according to the weather app. Finished solo around Crystal City. Total run 7M+ in 60’
XT: OFF.
Domingo, 5 de Abril, 2015 – 9am: Easy run out/back on Mt. Vernon. Nice out and not too windy. Felt great. Recovery block seems to be doing the trick. Workout tomorrow. Total run 5M+ in 35’.
5:30pm: Easy shakeout solo. A bit tired after walking around the air and space hanger all afternoon. Very cool, though! End of the recovery block today. Total run 5M, NT.
XT: Hips
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