Weekly Summary – Well, I ran a race and won (the Baystate Half Marathon). And I did one quicker day of running leading up to it. Other than that it was way too much time in the gym on the elliptical. Can’t wait to be 100% healthy again. Patience.

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’s been crucial to helping me recover from my injury and I wouldn’t have been on the start line this week without him!

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 next year for the summer of 2019, when we’ll once again have programs for High School and College students, and even 10-day trips for adults and families.

 

 

Lunes, 15 de Octubre, 2018 – 10:30: Late start w/ a work call this morning. Did 90’ on elliptical. Good longer session and wore a lot of layers so got HR up (avg 142). Finished w/ good hard 7’ surge at 80’ w/ HR up to 183. Total 90’.

XT: Pedestal, 8’ w/ 10x rep, ankle weights x7

16:00: At my parents’ house. Did 60’ on their elliptical machine which has pedals that are a bit too widely spaced for my hips. Oh well. Got a good workout in. No surge. Total 60’ work.

Martes, 16 de Octubre, 2018 – 09:00: On the elliptical again. Thought about running but decided to take 2 days and just do a tuneup workout tomorrow. Felt like an awfully long time. Finished w/ surge but legs were doot, maybe too overheated. Total 80’.

XT: Heel drops, toes, glutes

16:45: On elliptical. Easy shorter session. Finished w/ 7’ surge which felt a lot better than the AM. Total 30’ work.

Miercoles, 17 de Octubre, 2018 – Sparknotes: 5000m in 16’14 w/ 3x 1K at 3’10, 3’04, 3’04, 500m rec @ 1’48-49, last 500m quicker 1’27.

09:00: Another day of running today! Grateful for any of these. Pretty nice out but very windy on the track. Warmed up around campus loop to the track about 2.5km and then strides and 200m in 36.

Workout was standard tuneup before a longer race: 5km total w/ 1K on, 500m off x3 and then last 500m quicker. Wanted to run these a bit bit quicker than the avg of the 5K I ran the other day (3’12s), and try to get quicker on each one.

Ran the first one in 3’10 and felt pretty relaxed. Turned around on the rec and ran the rest of the workout backward (since I did the whole 10K of work forward the other day).

Ran the next rep in 3’04, positive splitting a bit. Ran each rec 500m at 1’48-49 (3’36-38/km). Last rep I went out harder 71/1’29 @ 500m but then died a bit as I had to run the very windy back straight 3x on that rep and ended up at 3’04 again.

Last 500m I also had to run the windy back straight twice and so I was 50-51 at 300m but then ate it in the last 200m to run 1’27.x. The top end wheels are definitely lacking!

Finished in 16’14 for 5000m.

Usually, this workout is what I do before a marathon and the total time is a pretty good predictor of my A+ marathon fitness. This was definitely harder than it usually feels. But even if that’s half marathon pace right now, that’d be 68’xx which isn’t terrible given the last few weeks. We’ll see on Sunday.

Cooled down very short 1km on the turf and home.

XT: Pull-ups (10, 10, 8, 8, 8), Plank rows (15lb, 1,2,3,4,5,4,3,2,1), Pedestal (10x reps, ankle weights x7)

16:30: On elliptical. Felt pretty good w/ lighter session this AM. Achilles pretty good but no heel drops as it was a bit tender on those. 40’ w/ 7’ surge (RPM over 100, res 7) at 30’ mark. Total work 40’

XT: Toes

Jueves, 18 de Septiembre, 2018 – 09:00: On the elliptical today. One morning session only to rest up a bit before Sunday. Felt very good and good effort today, finished w/ surge at 50’ for 7’ hard RPM over 100, res 7, very strong today. Total work 60’.

XT: Glutes (no weight), toes. Heel Drops (3 x 10 each foot)

PM: OFF, visited CAXC practice and some rolling, toes, achilles a bit sore, but planned off.

Viernes, 19 de Septiembre, 2018 – 08:30: Woke up earlier naturally, good. First day doing some easier running today. Did 15’ on the elliptical to warm up and then ran on the treadmill – it was very cold outside and didn’t feel like changing for such a short run. Ran from 5’00->4’00/km over 20’ and then 5’ easy jog as cool-down. Achilles felt good on this. Total run was about 5.5km in 25’ and total work 40’.

XT: Pedestal (no weights) 8’, 10x reps
Toes
Eccentric drops (3×10)

XT2: Saw Sam Peck at SoarBody and got a good deep massage w/ a lot of loosening in the calves and hips. Felt very good – definitely the best I’ve felt on a day after I’ve run since I started up this most recent time.

16:30pm: Very easy PM session on elliptical. Did only 30’ and kept res at 5 until last 10’ and bumped it up to 6 (6 is normal res for moderate sessions after a few min at 5 to warm up). Wanted to really let the legs rest today and tomorrow. Total 30’.

Sabado, 20 de Octubre, 2018 – 08:30: Easy session this morning w/ the race tomorrow. On elliptical comfy w/ 3’30 surge hard (rpm >105, res 7) at 35’ mark. Legs feel very good. Total 40’ work.

XT: Toes

14:30: Easy and early workout to try and get on an earlier schedule today. On the elliptical all at res 5, very easy. Legs and achilles both feel great. Total work 30’.

XT: Toes

Domingo, 21 de Octubre, 2018 – Sparknotes: Baystate Half Marathon: 1st, 1’09’41. Windy, cold, solo, but damn it felt good to be running fast again.

Full-writeup to follow.

17:00: Very light shakeout on elliptical just to get some blood flowing. Res 5 entire time. Total 20’ work.