Weekly Summary – 137 miles in 14 runs. Good recovery from last week’s 26.2 mile tempo run. A moderate workout on Thursday and a good marathon-specific workout on Sunday. Less than 4 weeks to go!
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Lunes, 18 de Mayo, 2015 – 11am: Slept super late for like 12 hours. Didn’t feel too bad once I got up and started moving. Ran for one hour very easy shakeout on MV. Hot and humid 85F. Total run 8M+ in 60’.
5pm: Got PT work by Jeff Brannigan this afternoon and then easy shakeout with Mar first 3M then solo a bit quicker. Felt good. Hot and humid again, close to 90F wow! Total run 5M, NT.
XT: Core, 12’.
Martes, 19 de Mayo, 2015 – 10am: Slept late and busy with work so didn’t run until later again. Hot again, 85F by the time I left and humid. Welcome to DC summertime! Felt surprisingly good though, running 4’00/km pretty early which is surprising 48 hours after a 26.2 miler, even if it wasn’t a super hard effort. Ran Matt’s loop with 1 mile on the tow path. Total run was 12M in 1h21.
4pm: Wow, so hot today. 90F and very humid. Ran easy out/back on MV north. Felt surprisingly good again. Total run 8M in 54’.
XT: Core, 12’.
Miercoles, 20 de Mayo, 2015 – 10am: Slept well and for a while again. Really good recovery these days. Cooler this morning, only in the 60s, but very windy. Ran out/back on MV. Finished with change into flats for drills and 5x strides which felt good, then 1km in 3’11. Total run 10M+ in 68’.
4:30pm: Ran Matt’s loop. Nice afternoon – a bit windy still but not too bad. Felt fine. Total run 11M in 76’.
XT: Hips.
Jueves, 21 de Mayo, 2015 – 9am: Workout day. A moderate one today to test the legs after 42.2km on Sunday. Goal was a progression run of 15-20km starting moderate and finishing around MP. 5k splits were: 17’09, 16’39 (33’48 at 10k), 16’12 (50’01 at 15k), 15’53 (65’53 at 20k). Did 6x strides afterwards in flats, then legs circuit at the gym. Pretty tired by the end.
I felt okay but a bit depleted in terms of feeling a bit weak and like I was on the verge of running out of gas. Luckily, I’d brought a gel which I took around 11k. I didn’t feel too much better, but I didn’t feel any worse. I think it was a combination of the marathon probably really draining my fuel stores, even if the overall effort wasn’t that high, and then running a good amount in the few days since the race.
The total was 20k in 65’53 which is 3’18km (5’18/M). Last 10k was 3’12.5/km pace – just over 2h15 marathon pace.
I also did 6 strides afterwards in my flats just to open up the legs a bit. These felt pretty good. Also, weather was not a factor as it was only in the 50s and drizzly.
So, overall, the pace was right on – last 6k were all 3’08-3’13, which was right about where I wanted to end up. I just think I need to work on fueling a bit more, especially in the days after these really big efforts to make sure I’m not digging myself into a hole.
Finished at the gym for legs. Total run was 17M.
Splits
1 km 3’29.1 (3’29.1)
2 km 6’56.9 (3’27.8)
3 km 10’20.9 (3’24.0)
4 km 13’45.9 (3’25.0)
5 km 17’09.4 (3’23.5) – (17’09.4)
6 km 20’31.1 (3’21.7)
7 km 23’52.1 (3’21.0)
8 km 27’11.4 (3’19.3)
9 km 30’31.0 (3’19.6)
10 km 33’48.3 (3’17.3) – (16’38.9)
11 km 37’04.1 (3’15.8)
12 km 40’20.7 (3’16.6)
13 km 43’33.8 (3’13.1)
14 km 46’48.9 (3’15.1)
15 km 50’00.5 (3’11.6) – (16’12.2)
16 km 53’13.0 (3’12.5)
17 km 56’22.1 (3’09.1)
18 km 59’33.2 (3’11.1)
19 km 1’02’43.4 (3’10.2)
20 km 1’05’53.0 (3’09.6) – (15’52.5)
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)].
5pm: Very easy shakeout on MV and finishing at Costco, walked home. Felt okay – good to loosen up. Total run 7k, 4M++ in 32’.
Viernes, 22 de Mayo, 2015 – 9:30am: Slept long again last night. Very well rested. Ran solo on Matt’s loop with 1M on canal path. Felt ok once I got moving – kept it very slow though. Windy and not too hot ~70F. Total run 12M in 1h27
3:30pm: Easy run out/back on MV north. Felt good. Super nice out, in the 70s and sunny. Finished with drills and 8x very easy strides just to open up the legs a bit. Felt good. Total run 9M in 62’.
XT: Core, 12’.
Sabado, 23 de Mayo, 2015 – 9am: Finally starting to wake up earlier naturally! This is good with a VERY hot/humid week coming up. Ran easy on Matt’s loop with 1M on towpath. Felt fine again. Kept it very easy with workout tomorrow. Total run 12M in 1h25.
4pm: Easy shakeout on MV south – felt good, running quicker. Very nice out – in the 70s. Total run 4M++ in 28’.
XT: Hips.
Domingo, 24 de Mayo, 2015 – 9:30am: Sparknotes: Slept late by accident so started workout too late when it was already warm in the 70s. Goal was 8x3k @ MP with 1k moderate between. Averaged 9’31 (3’10/km, 5’06/M) for 3ks and 3’38 (5’50/M) for 1k recovery. Did 7x only + 1k for 30k total in 1’38’54 (5’18/M, 3’17/km avg), as I was really out of gas at that point. Not sure if it was just heat or also fueling/depletion problems. A bit disappointed. Still faster than I did this workout last year through 30k and faster averages on the 3Ks but not as much as I’d like.
Longer version: Woke up late at 7:30am. Breakfast of half bagel, black coffee and some animal crackers. Headed out around 9:30am and was already quite warm. Ran 1M very easy to bike path and then did drills, no strides. Workout today was 8x3k at ~MP (3’10-12/km) to a bit quicker with 1km moderate between (3’35-45/km). Total would be 32k.
Felt okay at first, but always felt a bit tougher than it should have. Started slow as we’ve talked about doing (9’38) and then sped up a bit over the next few. First 3 or so felt okay and then next 3 felt much tougher at about 9’30. Recovery felt ok, but it was tough to get back into that quicker pace. Took gels at 10k, 20k, and 28k as well as gatorade every 4k loop.
By #7, I was feeling very tired and wasn’t sure I’d finish. I started #8 and was really bonking/redlining to run 3’11, so stopped after 1k and jogged home. Very frustrating.
Anyway, not really how I wanted this to go, but you can’t knock ‘em all out of the park. I ran a lot this week – the last big week of volume I’ll do – and am looking forward to bringing it down and focusing on really hitting these last few big workouts. Next Sunday is real heavy, so I want to make sure I’m very well rested.
Total run 21M+.
1 km 3’38.6 (3’38.6)
2 km 6’52.3 (3’13.7)
3 km 10’08.2 (3’15.9)
4 km 13’17.4 (3’09.2) – (9’38.8)
5 km 16’57.9 (3’40.5)
6 km 20’12.5 (3’14.6)
7 km 23’23.5 (3’11.0)
8 km 26’31.0 (3’07.5) – (9’33.1)
9 km 30’12.1 (3’41.1)
10 km 33’23.0 (3’10.9)
11 km 36’34.7 (3’11.7)
12 km 39’42.8 (3’08.1) – (9’30.7)
13 km 43’24.3 (3’41.5)
14 km 46’34.2 (3’09.9)
15 km 49’45.1 (3’10.9)
16 km 52’55.1 (3’10.0) – (9’30.8)
17 km 56’35.1 (3’40.0)
18 km 59’45.7 (3’10.6)
19 km 1’02’56.6 (3’10.9)
20 km 1’06’03.5 (3’06.9) – (9’28.4)
21 km 1’09’47.2 (3’43.7)
22 km 1’12’56.1 (3’08.9)
23 km 1’16’07.1 (3’11.0)
24 km 1’19’13.6 (3’06.5) – (9’26.4)
25 km 1’22’44.0 (3’30.4)
26 km 1’25’54.2 (3’10.2)
27 km 1’29’02.0 (3’07.8)
28 km 1’32’10.6 (3’08.6) – (9’26.6)
29 km 1’35’43.9 (3’33.3)
30 km 1’38’54.6 (3’10.7)
5pm: Very easy shakeout around CC. felt better. Total run 4M, NT.
XT: OFF, got PT work from Jeff Brannigan.
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