Average Training Log/Thread - Just Keeping Track

sorry that is actual 107 Miles

Major Log dump coming this week, playing catch up. First ultra in 4 weeks.

August 31 – September 6

This week was plagued by a stomach bug or something following insane heat index numbers in the 110f. Also had a broken down car, alot of anxiety, and overall insane life stress. Don't know how I managed this without the guidance of my coach who was support with not only the schedule, but flexible with what was going on in my personal life and mental health.

93.87 Miles 315 elevation

Monday

Rest

Tuesday

AM Run: 6 Miles – 8:17

PM Run: 12 Miles - 7:18

Wednesday

PM Workout: 12.3 Miles - 7:20 = 3 up -> 2 Miles @ 6:44 -> 8x2 min on and off -> 2 miles @ 6:40 -> 3 down

Thursday

AM Run: 4.39 Miles – 8:30

PM Run: 11 Miles - 7:47

Friday

AM Run: 4.49 Miles - 7:44

PM Run: 8 Miles - 7:31

Saturday

AM Long Run: 16 Miles - 8:10

PM Run: 4.67 Miles – 8:33

Sunday

AM Run: 7.2 Miles – 8:20

PM Run: 7.8 Miles – 7:42

For log updating purposes I'm going to jump straight ahead into last week's log.

Key things that happened in between. I had completed a 20 mile long run and 18 miles the day after. Many many doubles and 90+ weeks while starting fresh as a new teacher during Covid. I had fallen and taken a few spills, hit by some cyclist, and my nutrition has been on and off (beer, no beer, ice cream, etc.)

Not a ton of speed work, Some treadmill work mostly for tempo going between 6:50 (Goal MP) for a few miles with a mile float and then down to 6:30, floats, then 6:40s.

20 miler @ 8:20 pace with most in 8:00s and 7:50s. Some continuous climb workouts climbing 1100+ ft in 4-5 miles.

I start the taper now, race on the 17th.

89.9 miles 1,549 ft

Monday

Rest

Tuesday

Had open house, did two doubles of 6 miles. One in am and one between after school and open house

am: 6 - 7:43

pm: 6 - 7:05

Wednesday

am: 6 miles - 8:13

pm: 10.7 miles - 1:27:00 w/1180 ft. 3 up -> 40 min at 3% and up .5% every 5 minutes -> 3 down.

Thursday

pm: 12 miles - 8:28

Friday

am: 5 miles - 8:24

pm: 8miles - 7:41

Saturday

am: 8 miles - 7:44

pm: 10 miles - 7:37

Sunday

Supposed to be a 20 miler, i called it after 12. leg or butt started feeling weak/giving while on treadmill. not sure what it was, too tight of muscles? really really worn shoes (750-1000 miles in hoka clifton edges, i make my worn out shoes my treadmill shoes) Doubled in the mud for trail miles (the first set in a while, very rooty, typically the trails are closed or flooded recently).

am: 12 miles - 7:45 (was around 7:30-7:40 for most)

pm: 6.2 miles - 9:25 (playing in mud)

will be better about updating this week, it got real crazy real fast last week

09/28 - 10/04

84.32 miles 1,312 ft

This was a really tough week for me because of something hurting in my left butt area periodically. It would hurt and kind of catch or stop itself and get real tight, couldn't twist or turn the left leg. Almost like a sprained muscle or something. Goes away throughout the day but would show up in the longer runs. Showed up in the last few fast minutes for a workout but wasn't there too much when using the treadmill. Used that for a softer surface besides the sidewalk and concrete I've been running on. Legs aren't used to moving too fast and felt fine aerobically on the treadmill, but physically the legs have alot of trouble with turnover. I'm reassured this to be expected with what we're training for and what workouts I've been doing.

Two weight training session this week, Dead lifts included but did not do any leg presses. Continuing to do core and Jay Johnson's SAM and stretching for my body. Foam rolling helps a bit as well as using a lacrosse ball. Weight is stable but still lower than I'd like.

Monday

Rest

Tuesday

am: 9 miles: - 8:21

Wednesday

am: 6 miles - 8:22

pm: 12 miles - 7:53

Thursday

am: 5 miles - 8:35

pm workout: 10 miles - 8:22 pace (1003 ft elevation)

3 up - 22:42

1 mile @ 10% (11:08) -> .5 miles @ 1% -> 1 mile @ 5% (9:13) -> .5 miles @ 1% -> 1 mile @ 3% (7:23)

3 down - 25:09

Friday

pm: 10 miles - 7:52

Saturday

am long run: 16 miles - 10 miles easy/steady w/ last 6 picking up the pace. Practicing race day nutrition. 3 gels w/ 1@45 minutes, and 1 every 30 minutes after.

8 mile splits (due to treadmill limitations) = 8 miles - 61:16 (7:40s-7:30s) , 8 miles - 58:16 (7:30 @ mile 10 and progressing forward)

Sunday

am workout : 11.33 miles - 8:02 w/ 8x2 min fast 1 off.

4 up -> 8x2 (6:44,6:31,6:56,6:33,6:38,6:50,6:54,7:07) w/ 1 off (7:40,8:07,8:04,8:07,8:09,8:43,8:42) 4-> down.

pm: 5 miles - 8:42 (playing in mud)

forgot to delete (playing in mud). I did not play in mud. Weight lifting and treadmill. All weekday morning runs on treadmill due to area I live in and needing a shower before work

09/28 - 10/04

Taper week, Racing on the 17th. Paris Mountain 50km. First 50km ever. Been upping my sodium and caloric intake with only running 2 times on the treadmill this week. Been weighing in more in the 128s instead of where I was a week or two ago at 122s-124s. I'm glad my body is repairing itself and holding water/glycogen much better.

Primarily for turnover. Aerobically nothing is a problem but I've been having trouble getting my legs to move fast enough. Climbed much more than I have done with any speed work.

If anybody reads this, please tell me. What is it like completing a trail ultra? What to expect for Paris Mountain 50km? 8000+ feet of elevation, I'm making a weird first big jump from flat road marathon to this.

Monday

Rest

Tuesday

10 miles - 8:26

Wednesday

4.15 miles - 8:00,

9.63 miles workout - 7:40

22:30 - 3 miles ->

8 % - .84

1% - .23

6 % - .68

1% - .26

4 % - .52

1% - .24

2 % - 0.59

1% - 0.25

28 minutes 3.61 miles 570.4 ft

23:07 - 3 miles

Thursday

8 miles - 8:13

Friday

10 miles - 7:31

Saturday

3.6 miles - 8:10 w/ 3.1 miles - 9:19

9.3 miles - 7:21

Sunday

14 miles long run - 7:39

Love it! For many reasons, but I have one reason that has proven itself many times over:

Now, years after my retirement from racing or any ambition in running I look at my running journal from 1970-1990, at my race course descriptions, basic training, vital stats, weather, location and the occasional quip, and take great pleasure!

It's personal and sometimes useful history. And it's a wonderful record of an achievement, however modest in the vast scheme of the sport, that is intrinsically interesting and reminiscent of a journey well travelled.

I agree, I'm really enjoying looking back at my logs recently from where I started writing to now. Thinking of each thing that happened during that week with each day's training. Looking at a date and thinking "Dang, that was the time schools started shutting down" or "I remember that! It was time I met _____".

It has been fun, I wonder what it will feel like in 16 years when I'm 40 and look at my life.

Race was complete, I'll be posting updates on the log soon.

Been taking a few days off as told to by my coach and eating a good excess amount of calories. Getting back into easy mileage tomorrow and probably going to stick to the treadmill for a majority of the rest of the week for easy mileage. Soft surface and flat/low impact.

loved every minute of what I id and although I'm not fast by any means I had the time of my life running and up down this mountain.

October 05 – October 11

The week before my first 50km, not quite a taper week but one with final workouts. Crazy time in life also, with stuff going all over the place. I persevered.

80.93 Miles 921ft elevation

Monday

Rest

Tuesday

AM Run: 4 Miles – 8:12

PM Run: 10 Miles - 8:26 Crazy storms, long day at work

Wednesday

AM Run: 4.02 miles – 8:00

PM Workout: 9.6 Miles – 7:40 = 22:30 - 3 miles up

8 % - .84

1% - .23

6 % - .68

1% - .26

4 % - .52

1% - .24

2 % - 0.59

1% - 0.25

28 minutes 3.61 miles 570.4 ft

23:07 - 3 miles down

Thursday

PM Run: 8 Miles – 8:13

Friday

AM Run: 5 Miles – 8:14

PM Run: 10 Miles - 7:31

Saturday

AM Run: 3.57 Miles - 8:10 -> 3.1 Miles – 9:19

PM Run: 9.3 Miles – 7:21

Sunday

AM Long Run: 14 Miles – 7:39

October 12 – October 18

Race Weekend. Ran my first trail 50km. Ran the first half a bit over 3 hours and the next about 4 hours. Needed a bit of medical attention to my hands and legs were pretty cut up from falling. Broke my nose and put it back in place. I loved every minute of it. Going to ask my coach if I can do the same course for a 25k in December

63.5 Miles 8000+ft elevation

Monday

Rest

Tuesday

PM Run: 10 Miles - 7:53

Wednesday

AM Run: 4.02 miles – 8:00

PM Workout: 10.55 Miles – 7:52 = 15 min tempo w/ 5 x 1 on 1:30 off. Ons around mid 6’s or low.

Thursday

PM Run: 8 Miles – 8:02 Ran from my highschool for the first time, think it would be fun to run with some of the students some time if they run XC

Friday

AM Run: 4 Miles – 7:17

Saturday

AM Race: 50km w/ 5-8500 Ft of elevation – 7:11:26

Sunday

Rest

October 26 – November 1

Skipped a week of tracking because of being busy with other life things. Forgive me LRC.

Solid week of building back up the mileage and listening to my coach. Felt in control of every pace and everything that I wanted to do. Two weight training sessions as well. I feel indestructible. Can’t wait to build back up too 100mpw.

We've set our sights on trying to sub 3 in Toledo for the GCM.

57 Miles 141 ft elevation

Monday

Rest

Tuesday

PM Run: 8 Miles – 7:36

Wednesday

AM Workout: 8.7 miles – 7:39

3 up

6 x 1 min on (6:00-5:52) 2 min off (7:30-7:19)

3 down

Thursday

PM Run: 10 Miles – 7:42

Friday

AM Run: 6 Miles – 8:26

Saturday

AM Workout: 12 Miles – 7:25

5 Up- 38::48

6 Progression to Goal Pace- 41:33 (@2.5 = 6:48 , @ 4.5 = 6:44)

1 Down - 8:25

Sunday

AM Run – 13.2 = 7:41

November 2nd – November 8th

One weight training session in jeans, strength is up but weight is down. Not much treadmill work this work but slight GI issues on Saturday. Chose a Half Marathon in February and a Full in April.

81.36 Miles 266 ft elevation

Monday

Rest

Tuesday

AM Run: 4 Miles – 8:21

PM Run: 10.3 Miles – 7:28

Wednesday

AM Workout: 9 miles – 7:47

Guessed mileage and pace mostly on this one, watch broke and used the track. 3 easy -> 4x2 min @ 6:20-6:30 w/2 min jog, 4x30 sec @ 5:50-6:00 w/ 1 min jog -> 3 down

Thursday

AM Run: 5 Miles – 8:20

PM Run: 10 Miles – 7:35

Friday

AM Run: 8 Miles – 7:24

Saturday

AM Runt: 8.5 Miles – 8:05 = failed long run, GI issues from mile 4 and onward every mile. Stopped it less than half way through and went back home.

Sunday

AM Long Run: 16 Miles – 7:47 = 1st half at 8:00’s, then rest mostly at 7:30 or faster.

November 9th – November 15th

82.9 Miles

Monday

Rest

Tuesday

AM Run: 10 Miles - 7:37

Wednesday

AM Run: 4 Miles - 8:26

PM Workout: 9.6 miles - 7:32 = Treadmill workout - 3 up, 6x1min on@6:05-6:13 with 1min jog, 1mi jog, uptempo mile@6:30-6:40, 3 miles down

Thursday

AM Run: 10 Miles - 7:58

Friday

AM Run: 6 Miles - 8:21

PM Run: 8 Miles - 7:30

Saturday

AM Long Run Workout: 12.8 Miles – 7:48 = 3 up, 3x1mi @6:45-6:50 w/1mi “float” recovery between @7:35-7:45, then 4x30sec fast/1min easy, 3 miles down

Sunday

AM Long Run: 14 Miles - 7:56

how to build mileage from about 40-50 to 70ish and what mileage do your recommend for marathon training?

Slowly and safely, add in 1-2 extra miles at the end of 1-2 of your single runs each week and build up slowly your long run. No need for doubles until you get to 60-70 .

Best to consult a coach if you have one. My recommendation for mileage in marathon training is the mileage that you can sustain consistently and healthily while following either a training plan or your coaches plan.

I thrive off of high mileage, some people thrive off of lower mileage. I am faster than others with my mileage, and others are faster than me on lower mileage. No right or wrong answer, it just depends on you

November 16th – November 22nd

Having fun with this week, was also my birthday week. Just wanted to put in the work for turning 25 instead of trying to do something stupid like run 25 miles.

75.3 Miles

Monday

Rest

Tuesday

PM Run: 12 Miles - 7:26

Wednesday

AM Run: 7.2 Miles - 8:20

PM Workout: 9.4 miles - 7:37 = 3 up, 12x1 @ HM Pace w/ 1 Min easy, 3 Down

Thursday

AM Run: 5 Miles – 8:19

PM Run: 10 Miles – 7:37

Friday

PM Run: 6 Miles – 6:52 Vaporfly Test Run (7:26, 6:59, 6:53, 6:44, 6:36, 6:28, 6:58 (for .26) )

Saturday

AM – 1 hour spin

PM Long Run Workout: 13.6 Miles = 3 Up -> 1 Power Hour - 7:17, 7:07, 6:58, 6:57, 6:48, 6:49, 6:57, 6:45, 6:37 (.65) -> 2 Down

Sunday

AM Long Run: 12 Miles - 7:38

November 23rd – November 29th

Lots of miles for Thanksgiving Break and scattered jogs and plans. Not too much structure. Loved running with my visiting family.

95.6 Miles

Monday

Rest

Tuesday

AM Run: 5 Miles - 8:16

PM Run: 12 Miles - 7:29

Wednesday

AM Run: 7.3 Miles - 8:13

PM Workout: 12.7 miles = 3 up, 6x2min on/1min easy, then 6x30sec on/1min easy. 3 down.

Thursday

AM Run: 6 Miles – 8:16

PM Run: 12 Miles – 7:35

Friday

AM Run: 5 Miles - 8:29

PM Run: 6 Miles – 8:00

Saturday

AM Long Run Workout: 14.5 Miles = 3 miles easy, 20-20-20. 20min @6:40-6:50, 20min @7:05-7:15, 20min @6:40-6:50, 3mi cooldown

Sunday

AM Long Run: 15 Miles - 7:41