Weekly Summary – 104 miles in 12 runs. Two GREAT workouts with a HUGE 26.2M tempo run in a new PR of 2’20’03 at the Indianapolis Monumental Marathon on Saturday! Less than 5 weeks to CIM!

2014-11-03 tys training

Lunes, 27 Octubre, 2014 – 10am: Slept late – a lazy morning cuddling with the cat. Ran solo on LL. A nice, crisp, sunny fall day. Felt very good. Running ~4’00/km. Finished with 1M quick in 5’10. Total run 12km+, 7.5M+ in 48’.

5pm: Ran very slow with Mariana. Total run 5km+ in 26’.

XT: Hips.

Martes, 28 Octubre, 2014 – 10am: Lighter workout today. Another nice fall day – not too cool and sunny.

Short warm-up (~1M) and then stopped and did drills, no strides. Workout was a fartlek of 1’ on/ 1’ off with the “on” from MP down to quick (5k-10k pace) and the “off” at mod.

Ended up feeling great. Started out at MP for the first “on” (~5’10/M, 3’13/km) and then brought it down a good bit, until I was running under 3’00/km (4’50/M) for the majority. The last quarter or so were mostly 2’50-2’55/km (4’35-4’40/M) and felt very good. All of the “off” reps were 3’35-45 (5’45-50/M). Total was 8km in 26’07 (5’15/M, 3’16/km avg).

Finished with 5x short hill sprints on the train bridge. Felt great there as well.

Cooled down short back home.

Total run 8M.

Splits:
3’17.9
3’10.1 (6’28.0)
3’18.8 (9’46.8)
3’22.5 (13’09.3)
3’11.8 (16’21.1)
3’14.1 (19’35.2)
3’10.0 (22’45.2)
3’22.0 (26’07.2)

4pm: Very easy jog to Walden and back, with a quick dip. Total run 2M+.

Miercoles, 29 Octubre, 2014 – 9am: Easy run on LL to Sam’s. Felt great. Running quick at the end, under 4’00/km. Total run 10M+ in 65’.

4pm: Visited Pomfret school today to talk about running and STRIVE stuff. Did some drills with the team and then ran with Rachel very easy around their XC course. Very lovely area! Great foliage. Tacked on a bit. Total run 8M.

XT: Core, 12’.

Jueves, 30 Octubre, 2014 – 6am: Ran solo early before travel to Indy. A bit groggy and dark, but felt okay. Total run 4M in 30’.

4pm: Relatively smooth day of travel to Indy. Staying at Kyle’s house tonight – ran from his place on the roads around his house. Kind of nasty weather – drizzle and 50s. Total run 8M in 55’.

XT: Hips.

Viernes, 31 Octubre, 2014 – 9am: Slept very well and long last night. Ran again from Kyle’s before heading downtown to the hotel. Even grosser weather – 40s and very windy and rain. Yuck. Felt really good running, though. Ran in marathon shoes. Total run 6M in 40’.

PM: Travel to downtown indy, lazy afternoon hanging around the hotel and expo. Went to the elite meeting at 5pm. Very nice midwesterners all around. Had normal pre-race dinner of gnochi and some animal crackers around 6pm. Relaxed and then went to bed early before 9pm.

Sabado, 1 Noviembre, 2014 – 8am: Indianapolis Monumental Marathon – full recap and write-up available here. 

5k Splits:

5km: 16’15

10km: 32’31 (16’16)

15km: 48’49 (16’28)

20km: 1’05’23 (16’25) (HM: 1’09’03)

25km: 1’21’40 (16’17)

30km: 1’38’26 (16’46)

35km: 1’55’23 (16’57)

40km: 2’12’27 (17’04)

42.33km: 2’20’03 (7’33 – 16’18 pace)

XT: Off

PM: OFF, Travel back to Boston from Indy.

Domingo, 2 Noviembre, 2014 – AM: Off. Pretty sore and absolutely brutal day – 36F and sleeting. Good morning to lay in bed and hang out with Richard Parker.

4pm: Ran home from Mariana’s parents’ in Brookline with her and David. VERY slow at first ~ 10’00/mile down to about 8’00 by the end. Total run 6M in ~55’.

XT: Core