Weekly Summary – 105 miles of running (139 “miles” of work including cross training). A huge step in the right direction, building and feeling healthy. 3 good workouts. Very happy to be getting back into it!
Don’t forget to follow me on Instagram and Twitter @TylerCAndrews. And, of course, don’t forget to check out STRIVE’s programs for this summer, where you can come do service work and train with me in Peru!
Lunes, 9 de Marzo, 2015 – 10am: Woke up late, felt good. Did 25min on bike to warm up, then lunge matrix and then ran 3km on treadmill quick to “test things out”. Ran 9’03 (3’03, 3’00, 3’00). Definitely could have kept going aerobically but felt a hint of a pain in left hamstring so cut it to be super conservative. Ran outside after for about 5km and then finished with another 15’ on bike. Felt very good. Total run 5M+, total “miles” 10M+.
4pm: Biked for 40’ and then ran outside for 5M. Felt quite good. Form was smooth and no pain in hamstring. Pace was comfortable ~7’00/M. Total run 5M+, total “miles” 10M+.
XT: Lunge matrix 2x.
Martes, 10 de Marzo, 2015 – 10am: Ran later, no breakfast, just coffee. Warmed up 30min on bike then did lunge matrix. Goal was to do some quicker running in a progression run of 5-8km. Did no real running warm-up (no strides or anything), just went into it. Started out moderate at about 90% (3’28 first km), and got faster to about MP for a few km in the middle where I held pace (12’41 for 4km in the middle). Finished with 2km quicker in 2’59, 2’56, which felt quite fast. Total was 8km in 25’23 (avg 3’10.5/km, 5’06.4/M).
Overall quite good. Aerobically didn’t feel too bad, mostly just need to get mechanically used to running faster and opening up my stride a bit. But very pleased given where I was a week ago.
Cooled down 1M easy running to the gym for legs and then bike for another 15’ or so after.
Total run 6M+, total “miles” was 12M+.
4pm: Did 30’ on bike and then lunge matrix and ran outside 5M easy in 36’. Legs felt fine – better than the morning if anything. Total run 5M+, Total “miles” 9M+.
XT: Legs at the gym: 3 sets of [15x each leg step ups, 20x overhead lunge (10lb), 24x static lunge (20 lb), 12x squat (bar)].
Miercoles, 11 de Marzo, 2015 – 10am: Longer effort this morning. Did 45’ on bike and then ran outside 8M. Very nice day – almost 60F already! Felt very good – last few miles around 6’00 and then ran quicker last 1M in 4’56 (split 2’33/2’23). Very exciting! Total run 8M+ (longest run since injury) and total “miles” 14M+.
4:30pm: Ran solo out and back on Mt. Vernon. Super nice out again – upper 60s! So glad to be back to running right as spring seems to be coming to DC (knock, knock)! Total run 10km, 6M+ in 43’.
XT: Upper body circuit. 5 sets of [20x pushup, 30x flutter (x2), 20x dips]
Jueves, 12 de Marzo, 2015 – 10:30am: Slept late – really feeling it now that I’m running more. Goal today was a longer run plus a bit of faster running. Ran 9M on Mt Vernon in 57’ finishing at the fields. Did drills on the turf and then 5x short hills. These felt very awkward at first but much better by the end. Definitely need to do some more strides/hills to open my the stride and turn my legs over a bit. Jogged about 1M back to the trail and then did 5km out/back in 15’20 – starting comfortable around 3’10/km and working down to 2’58. Overall felt quite good, much better than a few days ago even. Definitely getting my legs back under me.
Jogged short back to the gym for legs.
Total run 13M++.
1 km 03’08.9 (3’08.9)
2 km 06’18.5 (3’09.6)
3 km 09’24.1 (3’05.6)
4 km 12’22.2 (2’58.1)
5 km 15’20.4 (2’58.2)
XT: Legs at the gym: 3 sets of [15x each leg step ups, 20x overhead lunge (10lb), 24x static lunge (20 lb), 12x squat (bar)].
4pm: 30min bike and then 3M easy in 20’. Felt fine. Total run 3M, Total “miles” 7M.
Viernes, 13 de Marzo, 2015 – 7:30am: Ran to DCA park and then met up with Matt and ran back over the first bridge up the DC side of the river. Left him at his office and then crossed over the Key bridge and ran back down the VA side on Mt Vernon. Tacked on a bit around crystal city – felt very good at the end, a bit wonky at first. Pace was 8’00->6’00/M at the end. Total run 13M in 1’30.
5pm: Easy run and then bike. A bit shorter run than I’d planned because form felt a bit wonky and want to run faster tomorrow. Total run 3M, total “miles” 7M+.
XT: Hips
Sabado, 14 de Marzo, 2015 – 11am: Slept late before a workout. Half a bagel and 1 cup of black coffee. Goal was 6-8x 1600m with 400m jog. Rainy and about 50F, a bit of a headwind on the first 4 and then tailwind on the second 4x. Warmed up on bike and then ran to bike path.
Started out slowish at 5’03.8 and then worked down a bit quicker for each one. Felt pretty rough at first, but never really got worse than that. Got down to about 4’50 by the middle and then held that for a few which was feeling pretty good. Ran hard on the penultimate one and ran 4’39 before actively slowing down a lot to try to run similar to the first rep at 5’03. That felt quite easy which was a nice change from the first rep (despite being the same pace).
The average 1600m was 4’52.9 (3’03/km), the average 400m recovery was 1’53.9 (4’44/km, 7’38/M). The total was 16km in 54’14 (3’23/km, 5’27/M).
Overall, a very good workout. I was a bit nervous about this as it was the most substantial thing I’ve done yet, but ended up going quite well. More work coming up…
Cooled down short 1M+ to the gym for legs. Total run 15M.
1600 m (5’03.8)
400 m (2’03.0)
1600 m (4’57.5)
400 m (1’52.5)
1600 m (4’52.6)
400 m (1’53.0)
1600 m (4’50.1)
400 m (1’52.8)
1600 m (4’48.1)
400 m (1’50.1)
1600 m (4’49.4)
400 m (1’59.1)
1600 m (4’39.1)
400 m (1’46.8)
1600 m (5’02.8)
400 m (1’53.8)
XT: Legs at the gym. 3 sets of [15x each leg step ups, 20x overhead lunge (10lb), 24x static lunge (20 lb), 12x squat (bar)]. Quite tired by the end of this.
5pm: Easy shakeout on the bike and then run. Last mile with Mariana very easy to Costco. Didn’t feel so bad. Total run 5M+.
Domingo, 15 Marzo, 2015 – 11am: Slept for like 12 hours – wtf. Ran 12M loop to Georgetown. Super windy! 25mph – yikes! At least got the tailwind on the way back. Almost got blown off the bridge though. Total run 12M in 1h20.
5pm: Ran 1M very easy with Mariana and then out/back on Mt vernon. Felt fine. Ran 1km on the way back in 3’00 for no reason other than I had a nice tailwind and wanted to get home. Total run 6M in 41’.
XT: Core, 12’.
Great week. What are you training for right now? Any spring marathons in your sights?
Thanks, Dan! The long term goal is Grandma’s Marathon in June. I’ll be running a few shorter races as prep which I’ll announce in the coming weeks. Stay tuned!