3/29/2015 to 4/4/2015: Big Soup Run

Back to back hundred mile weeks again. Though this felt a bit more exhausting...

The week started off very well. I ran a hard workout on Sunday during the soup run. The plan was to get down to about 95% of marathon pace and hold that for a big chunk of mileage.  Elizabeth drove me out to the start of the marathon course where a handful of CSU runners were getting in a dress rehearsal for Boston.  I used the first ~3.5 miles as a warm up before getting started and lowering the pace to ~6:35 or so.  Eli was waiting for me at 10 miles, where I felt fine and simply kept going, asking her to park another few miles up the road.  The next time around, I grabbed a quick sip of water before quickly moving a long, and asking her to stop again at about 19 miles.  I threw some layers by the car and had her wait a bit so I could touch the Johnny Kelly statue and turn back.  I was working hard during those later miles, but I basically ran 2 of the 3 Newton Hills, then turned around and ran the opposite side of those hills. All in a all, a very productive run.  Great weather (finally) to be able to put in a solid effort.  I have no doubt I could have ran 5 more miles at whatever pace necessary to run under 3 hours, and likely well under 3 hours at that.

Tuesday was actually another tough workout with a 1200 alternation for 4.5 miles before meeting up with Terry for another 5.5 of tempo mileage - 10 total at 6:20.

Here it is:

29-Mar		Soup Run		0:06:50		21.01		Really happy with this run. At 3.5m in, I picked up the pace and averaged around 6:35 for ~17m before jogging in the last half mile or so back to the Soup Run headquarters.
30-Mar		Easy/Easy		0:07:40		12.32		AM: 4+ commute at 7:40. PM: 8+ commute and then some at 7:40.
31-Mar		Easy/MP Tempo				16.28		AM: 4m commute at 7:30. PM: 1200 alternation 90%/110%mp for 4.5m, then progression run with Terry. 10tot avg 6:20. 2m cool down.
1-Apr		Easy/Easy		0:07:35		12.2		AM: 4m commute at 7:30. PM: 8m commute at 7:40.
2-Apr		Easy/Intervals		0:07:40		19.56		AM: 4m commute at 7:40. PM: (1000, 600, 600, 400) x 2 (5200) 1000@5K pace, 600@<5K pace, 400@mile pace
3-Apr		Easy/Easy		0:08:00		10.09		AM: 5m on Long Island, 4 with Raleigh and Eli at an easy pace. PM: 5m around the same route. Felt totally wiped 3m in…
4-Apr		Easy		0:08:00		8.67		AM: 6+ with Eli, then a couple quicker miles on my own. Left achilles has been sore since Thursday night.

Sunday Splits:

0:08:01

0:08:05

0:07:58

0:07:11

0:06:46

0:06:43

0:06:43

0:06:42

0:06:46

0:06:42

0:06:42

0:06:35

0:06:33

0:06:55

0:06:29

0:06:23

0:06:32

0:06:27

0:06:02

0:06:11

0:06:58 (I guess this was a bit of a progression run...)

Thursday Splits:

1000-3:24.47

600-1:57.41

600-1:59.01

400-1:13.77

1000-3:22.38

600-1:58.74

600-1:57.78

400-1:13.47

Total: 100.13