Weekly Summary – 140 miles in 13 runs. Great building week, moving towards the marathon from the HM training. Two great workouts and plenty of miles. Less than 6 weeks to the California International Marathon!!
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Lunes, 20 Octubre, 2014 – 10am: Ran solo on LL to Sam’s loop. Sunny but cold again, 40s. Felt much better than expected. Total run 11M in 80’.
4pm: Ran with Brookline HS team after a little talk about STRIVE. Did 8M with the team, quick at the end – they were showing off. Around 6’20-30 last couple miles. Tacked on 3M solo. Felt very good. Total run 11M+.
XT: Core, 12’.
Martes, 21 Octubre, 2014 – 10am: Ran at battle road with David on bike. Really awesome run. Beautiful, nice temp, really fun run. Took a powergel to practice and make sure my stomach didn’t reject it, felt good. Holding back after with the little caffeine bump. Did the ex 20km loop around great meadows, 20km in 1h21. Total run was 14M in 1’31.
5pm: Ran solo to marathon sports and back to buy powergels for tomorrow’s workout. Total run 5M in 36’.
XT: Hips.
Miercoles, 22 Octubre, 2014 – 10am: Long workout today. Goal was 5-6x 5km at MP with 1km EZ between each. I did this workout (at sea level) just about the same time out from Boston and my average for the 5ks was EXACTLY my average that I ran at Boston (16’47 per 5km).
Warmed up very short to mimic the start of the marathon (~1km in 5’). Did drills and a couple short strides.
Went into this very conservative on the first rep (going out in 3’18 and then running 16’21). Didn’t actually feel that good, but felt much better starting the second one and ended up running much faster. The next 4 all felt pretty good and I was running very consistent: 16’08, 16’05, 16’03, 16’05. The rest km were all between 4’00-4’20.
The last one I really tried to put the hammer down and ran 3’12, 3’08, 3’13, 3’09, 3’05 for 15’48.
The total run was 36km in 2h01 (3’21/km, 5’24/M average with rest). The 5ks were: 16’21, 16’09, 16’05, 16’04, 16’06, 15’48. The average for the 5ks was 16’06 (3’13.1/km, 5’10.9/M) which is 2’15’52 pace (!!).
Overall, a very strong workout. Much faster average than in the spring, which is a great booster. Really pumped to get into these next few big MP workouts and get back to the race.
The total, total run was 24M.
Split
1 (4’03.1) 4’03.1
2 (3’18.1) 7’21.2
3 (3’15.5) 10’36.7
4 (3’17.5) 13’54.2
5 (3’12.3) 17’6.5
6 (3’14.5) 20’21 (16’21.0)
7 (4’24.7) 24’45.7
8 (3’13.6) 27’59.3
9 (3’14) 31’13.3
10 (3’14.4) 34’27.7
11 (3’14.9) 37’42.6
12 (3’11.9) 40’54.5 (16’08.8)
13 (4’12.2) 45’6.7
14 (3’14.7) 48’21.4
15 (3’11.5) 51’32.9
16 (3’11.9) 54’44.8
17 (3’14) 57’58.8
18 (3’13.3) 61’12.1 (16’05.4)
19 (4’07.5) 65’19.6
20 (3’10.4) 68’30
21 (3’12.6) 71’42.6
22 (3’14.7) 74’57.3
23 (3’13.5) 78’10.8
24 (3’12.4) 81’23.2 (16’03.6)
25 (4’04.5) 85’27.7
26 (3’18.2) 88’45.9
27 (3’14) 91’59.9
28 (3’15.3) 95’15.2
29 (3’11.3) 98’26.5
30 (3’06.8) 101’33.3 (16’05.5)
31 (3’56.7) 105’30
32 (3’12.8) 108’42.8
33 (3’08.2) 111’51
34 (3’13.2) 115’4.2
35 (3’08.5) 118’12.7
36 (3’04.7) 121’17.4 (15’47.4)
3pm: Very easy shakeout. Total run 3M+.
XT: Off.
Jueves, 23 Octubre, 2014 – 9am: Ran with David 4M easy and then tacked on solo to 8M+ in 60’.
4pm: Ran solo on short LL to Sam’s loop. Nasty day – rainy and cold. Total run 8M in 56’.
XT: Core, 12’.
Viernes, 24 Octubre, 2014 – AM: OFF – sick. Mariana had a cold-bug and I think I picked it up. Might run later.
3pm: Ran with Belmont HS team around rock meadow. Nice run with the kids. Felt okay so tacked on after. Total run 14M in 1’45.
XT: Hips.
Sabado, 25 Octubre, 2014 – 10am: Felt better today so attempted workout as planned. Goal was to do a long run with a fartlek at the end. Did this workout depleted (no breakfast, just coffee).
Ran 10M mod first in 62’30 and then stopped quickly to change into flats. Did 10.5M of 4’ at ~MP and 1’ mod (~6’00-20/M, 3’45-4’00/km). Felt really good. MP felt very smooth at ~5’10/M, 3’13/km.
Splits in the work were 16’35 (5k), 26’39 (8k). 33’20 (10k), 53’18 (16k, 10M).
Finished with very easy jog back.
Total run was 21M in 1h59.
5pm: Ran VERY slow shakeout with Mariana. Tripped on a root and ate it hard. Ouch. Damn leaves… Total run 5km in 27’.
XT: Off
Domingo, 26 Octubre, 2014 – 8am: Ran solo longer before busy day. LL to Sam’s. Total run 14M.
6pm: Ran late solo easy once back at home on c-loop. Total run 4M in 30’.
XT: Core, 12’.
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