Training Run

Distance: 5.6 kilometers (3.47 miles)
Time: 25.04 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 60s, noon run
Location: Miraflores/Barranco, Lima, Peru

Comments: A solid if short run. 

The speed work on Thursday took a bit more out of me than I expected. I was planning on running Friday but felt a bit lagging all day so I made it the rest day. Good thing. I slept 12 hours last night.

So I wanted to push a bit harder today but cut it shorter than normal. While I wanted to kind of take advantage of the speed workout I also don't want to wear myself out for my long run tomorrow.

So, even though I did only 25 minutes, I think I can hold this pace for a full 10K. Maybe a hair faster. That's pretty much my training goal for right now.

Interval Run

Distance: 2400 meters (1.5 miles)
Time: 8.58 minutes
Surface: dirt track
Weather Conditions: cool, overcast, 60s, morning run
Location: Barranco, Lima, Peru

Comments: This was my first day doing speed work. Instead of intense workouts focusing on speed I have decided to implement "long repeats." 

These are interval workouts done at race pace or a bit faster. I am going to begin doing a limited number at a faster pace and then extend the distance (and repetions) while trying to fix the speed on my race pace. After I implememnt a few races, I will be better able to guage that and fix my workouts with better accuracy.

So I got up and did a mile warmup jog to the track in Barranco. It's a dirt oval track and cost just one sole, or about 30 cents, for an hour workout. I then did my stretching routine in the infield.

For the workout, I jogged one circut then ran three 800 meter intervals with a 200 meter rest/walk between them. My splits were 3:01, 2:56 and 3:01. In each case, instead of shooting for my 'race pace' I was pushing about as hard as I could for the distance. 

I then jogged the mile back home. While it was nice to push myself with some speedwork but the experience was not pleasant. It is clear this is a part of my running I need a LOT of work on.

A couple of local schools use the facility for their gym workouts so there were a lot of kids there. I was worried at first but it turned out good - really took me back to those old track workouts in high school.

Training Run

Distance: 9 kilometers (5.58 miles)
Time: 47.26 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 60s, noon run
Location: Miraflores, Lima, Peru

Comments: And thus endeth the joyus interlude. Lima's grey winter skies were back in force today - but that's OK. The one thing this crappy weather is perfect for is running.

Needless to say, I am still dealing with the impact of my long run. I still felt a bit sore heading out and my knees were tender as well. I started slow and never got into the type of groove I had yesterday. This one was work, the whole way.

Which isn't to say it was a bad run. Unlike six months ago where I would not have the strength or energy to do the run, I knew I could get through the whole thing perfectly well. It just took a concentrated effort that isn't needed on really good days.

Recovery Run

Distance: 6.43 kilometers (4 miles)
Time: 33.47 minutes
Surface: asphalt/concrete
Weather Conditions: cool, sunny, 60s, noon run
Location: Miraflores, Lima, Peru

Comments: Sun! Glorious sun! 

I got out of the door a little later than usual and just as I got into the groove of the run, the mist dissipated and the sun poured onto the streets of Lima. Luckily, I wore my short-sleeved shirt cause it got nicely warm.

Not a crazy effort today, more of a recovery run in the wake of Sunday's herculean effort. But it turned into a nice solid run. I felt strong the whole way. 

Which isn't to say I had completely recovered from the long run this weekend. My legs, particularly my calves, were pretty sore heading out. No real pain, though, and no problems at all kneewise.

Week Wrapup

Distance: 71.5 kilometers (44.40 miles)
Time: 6 hours 17 minutes

Comments: Attack of the monster distance runner. By far the greatest effort I have put in since I was a teenager and, very likely, the longest weekly run total I have ever accumulated.

Which is all well and good but I need to keep it in perspective. Trying to crank out this type of mileage weekly is asking a bit too much of my body at this point. I got through this week with a minimum of pain and injury. I doubt I would be as lucky if I kept up this regimen another seven days.

Where it helps me is knowing that by cutting back when I formally start my 'training' in a few weeks, getting up to the mileage levels I want to hit in December or so is a completely realistic goal.

So I am going to head out and get some seriously carb loaded soup for lunch, sit down at the bar with satellite TV on Larco and watch football for an afternoon. And feel completely justified doing it.

I had played around with starting the training in two weeks or so but, looking at my still-incomplete schedule, it made sense to kick it off next week as I originally intended.

At the present time it looks like I am going to lose two weeks from traveling so I will get my 15-week schedule anyway by starting now. And how am I going to inaugurate my four-month odyssey? 

With a rest day. 

But, after the super long run yesterday, that's the only option that makes sense. I'll shoot for a realistic 30 miles this week but I am more than ready to call it off if I develop any problems.

So next week is pretty much the same as my usual routine over the last few months with a priority on getting the long repeats in that I keep putting off. In fact, that's the only true 'priority' for this seven-day stretch.

Long Run

Distance: 26 kilometers (16.14 miles)
Time: 140 minutes
Surface: asphalt/concrete
Weather Conditions: cool, misty, overcast, 60s, morning run
Location: Miraflores/Barranco/Chorrillos/San Isidro/Magdalena de Mar, Lima, Peru

Comments: I wanted to put in a huge run today and 'lo' that is what I did. I took it easy yesterday, carbed up pretty well and got in the mindset. Felt rested this morning so had a bannana and an energy bar with lots of water to get ready. Then I hit the road with two gel packs and two bottles of Gatorade.

Started very slow and deliberate. My knees were achy and I focused on taking smaller steps to get going. I went a slightly different route through the streets of Barranco and Chorrillos to cut out at least two big hills... and for the slight change of pace.

I was able to pick it up again when I came back from Playa Herradura and kept to the beachfront. Going out a bit early kept me from the sidewalk congestion of the Sunday morning walkers on this section. 

Humped it up the hill to the San Isidro exit and back down to Magdalena de Mar - further that way than I have ever gone. Heading up the cliffs there was the toughest part of the run. When I got back up onto the street level I was running badly.

But, when I got back on the Malecon, the Pixies came up on the iPod and I said "screw it" and decided to feel some real pain. I picked up my stride the whole final 20 minutes and ran full out on the last kilometer when the Nine Inch Nails song came on.

Tough effort but worth it. I don't plan on running this far again for several months but it was nice to get a personal best under the belt.

The gels today were Clif Shots which tasted of overly salted cookie dough. The vanilla was putrid but the chocolate wasn't too bad.