Average Training Log/Thread - Just Keeping Track

May 1st - May 7th
Miles = 60 Miles
Easy runs, lingering soreness. Sunday will be the longest run but working immediately after. Slow return to running. Will run both Tracksmith races in DC in July and August.
Monday
PM Run - 8 Miles - 7:46
Tuesday
PM Run: 10 Miles - 7:26
Wednesday
PM Run: 10 Miles + Strides - 7:13; Strides = 5:29, 5:09, 5:07, 5:04, 4:54, 4:37, 5:00, 5:02, 5:04, 4:59
Thursday
10 Miles - 7:27
Friday
Rest (Drive Home)
Saturday
PM Run: 12 Miles + Strides - 7:15; Strides = 5:38, 5:25, 4:53, 5:05, 5:36, 5:32, 5:16
Sunday
AM Run: 10 Miles - 7:59

May 8th - May 14th
Miles = 66 Miles
Two workouts. Saturday hill session on a treadmill avoiding lightning in my area. Not too much excitement going on. Wednesday felt in control the entire time and was very happy about that, just laddering down
Monday
PM Run: Off
Tuesday
PM Run: 10 Miles - 7:30
Wednesday
PM Workout: 10 Miles = 3 Up - 7:23, 12 x 1 (5:31, 5:32, 5:27, 5:38, 5:17, 5:23, 5:15, 5:14, 5:16, 5:15, 5:10, 5:04) / 1 (Jog)- , 3.2 Down - 7:37
Thursday
10 Miles - 7:18
Friday
10 Miles - 7:50
Saturday
PM Workout: 10 Miles - 7:15 = 3 up -> 1 Mile (6:18) / 3 min jog -> 10 x 1 min on (9.5 mph; 5% incline) 1 min off -> 3 down
Sunday
AM Long Run: 16 Miles - 7:22

May 8th - May 14th
Miles = 80 Miles
Two workouts, all outside. Sunday long run with a friend. Did some extra workout stuff solo just to keep my mind off of a breakup this week. Back to nothing more nothing less running next week. Both workouts on the track felt effortless, the 'hill' repeats are brutal. Honestly, I suck at hills. I can run them slow but not fast and that just gives me something to consistently work on.
Monday
PM Run: Off
Tuesday
PM Run: 10 Miles - 7:21
Wednesday

AM Run: 4 Miles = 8:03

PM Workout: 10.2 Miles = 3 up - 7:34 , 6 x 2 min (5:53, 5:45, 5:43, 5:48, 5:49, 5:47, ) / 1 jog, 6 x 30 sec HARD (5:13, 4:57, 4:58, 4:59, 4:56, 4:46 ) / 30 sec Jog, 3 Down - 7:36
Thursday

AM Run:4 Miles - 8:03

PM Run:10 Miles - 7:29
Friday
PM Run: 10 Miles - 7:56
Saturday
AM Workout: 12 Miles = 3 Up - 7:31, 6 Miles = 3 @ MP (6:01, 6:01, 6:02) -> 1 Mile Easy -> 8 Hill Reps -> 3 Down - 7:40

PM Run: 4 Miles - 8:03
Sunday
AM Long Run: 16 Miles - 7:33

Big jump in miles.

I recover incredibly well and much faster than most people. Coach won't have me go into the higher mileage until the fall.

May 15th - May 28th
Miles = 81-82 Miles
Two workouts and tomorrow a long run with a friend again, no planned pace. Could be 9 minutes per mile up to 7 so I'm not bothering with looking at a watch. Two workouts on the track and treadmill. Double Threshold session on Wednesday and Track Work on Saturday with a hill session right next to the track.

One of my favorite students gave me the cold from hell, so I've been drowing myself in Dayquil and naps.
Monday
PM Run: Off
Tuesday
10 Miles - 7:15
Wednesday
AM Workout: 6.4 Miles = 2 Miles Up - 7:23 --> 4.4 Miles = 5 x 2 min on (5:43) / 1 min off --> 2 Miles Down - 7:30
PM Workout: 9.2 Miles = 3 Up - , 5 x 800m (5:42, 5:40, 5:40, 5:41, 5:39) , 3 Down - 7:37
Thursday
AM Run:4 Miles - 8:02
PM Run:10 Miles - 7:29
Friday
PM Run: 10 Miles - 7:56
Saturday
AM Workout: 11 Miles = 3 Up - 7:38, 5 Miles = 5 Hill Reps (6:34, 6:16, 6:16, 6:08, 6:20) -> 5 x 400m (5:19, 5:13, 5:20, 5:24, 5:27) / 200j -> 5 Hill Reps (6:27, 6:23, 6:22, 6:12, 6:09), 3 Down - 7:52
PM Run: 5 Miles - 8:00
Sunday
AM Long Run: 16 Miles - 7:33

May 29th - June 4th
Miles = 91-92 Miles
Two workouts and long run on the CCT. Gatorlyte zero on the saturday workout and 3 gels on the long run. Legs were dead, had no water on the trail. Thought I'd grab some on the way back since there were buckets on the trail but it was cleaned up by the time I turned around. I'm paying for it now lol.

Since it was a holiday coach let me run on Monday. Double Threshold sessions got harder/longer which has made me really tone down my intensity and length of the runs afterwards. But the workouts themselves are going great. Saturday had 1 minute standing rest between each rep, and the 20 reps were broken into 5 sets of 4.
Monday
AM Run: 6 Miles - 8:03
Tuesday
10 Miles - 7:16
Wednesday
AM Workout: 6.5 Miles = 2 Up - 7:26 -> 2.5 Miles = (5:43, 5:39) w/ 2min jog -> 2 Down - 7:26
PM Workout: 11 Miles = 3 Up - 7:17 -> 8 x 800 (5:37, 5:43, 5:41, 5:44, 5:40, 5:44, 5:39, 5:41 ) / 200 jog -> 3 Down - 7:35
AM Run:4 Miles - 8:02
PM Run:8 Miles - 7:22
Friday
PM Run: 10 Miles - 7:47
Saturday
AM Workout: "12.5 Miles = 3 Up - 7:31 -> 6.5 Miles - 5:54 = 5 x 400m w/ 400 j (5:39, 5:39, 5:43, 5:36) 7:55 (5:34, 5:27, 5:27, 5:31) 7:52 (5:20, 5:18, 5:21, 5:22) 7:49 (5:12, 5:09, 5:13, 5:13) 7:49 (5:04, 5:05, 5:04, 4:51) -> 3 Down - 7:36
PM Run: 5 Miles - 7:52"
Sunday
AM Long Run: 18 Miles - 7:30

June 5th - June 11th
Miles = 89 Miles
Three workouts and a long run. With the school year ending coach has decided we can do three workouts on Tuesday, Thursday, and Saturday with a long run on Sunday.
Monday
Off
Tuesday
AM Workout: 6.6 Miles = 2 Up - 7:18 -> 2.6 Miles - 6:09 = 6 min (5:45, 5:42) / 2 min jog (8:00) -> 2 Down - 7:27

PM Workout: 9.6 Miles = 3 up - 7:28 -> 4.3 Miles - 6:05 = 6 x1k (5:40, 5:38, 5:38, 5:34, 5:40, 5:36) / 200 j (8:03, 8:20, 8:08, 7:50, 8:06, 8:59) -> 2.3 Down - 7:2210 Miles - 7:16
Wednesday
AM Run: 6 Miles - 8:00
PM Run: 8 Miles - 7:16

Thursday
AM Run: 6.5 Miles = 2 Up - 7:34 -> 2.5 Miles -15:00 = 3 x 4 min on (5:43,5:43,5:43) / 1 min off -> 2 min - 7:34
PM Run: 10 Miles = 3 Up - 7:37 -> 4 Miles - 6:15 = 10 x 1:30 on ( 5:35-5:33 ) / 1:00 off (8:00) -> 3 Down - 7:35
Friday
PM Run: 10 Miles - 7:52
Saturday
AM Workout: 11.5 Miles = 3 Up - 7:14 -> 5.3 Miles = 20 Hill reps -> 3 Down - 7:23
PM Run: 5 Miles - 7:44
Sunday
AM Long Run: 16 Miles - 7:12

June 12th - June 18th
Miles = 92 Miles
Three workouts and a long run. School year ended, time for lots of running and naps.
Monday

Off
Tuesday
AM Workout: 6.6 Miles = 2 Up - 7:23 -> 2.6 Miles - 6:09 = 6 min (5:45, 5:42) / 2 min jog (8:00) -> 2 Down - 7:33
PM Workout: 10.3 Miles = 3 up - 7:23 -> 4.3 Miles - 6:04 = 6 x1k (5:40, 5:42, 5:38, 5:40, 5:40, 5:39) / 200 j (7:57, 7:41, 7:48, 7:59, 7:53, 8:23) -> 3 Down - 7:19
Wednesday
AM Run: 6 Miles - 7:53
PM Run: 8 Miles - 7:20
Thursday
AM Run: 7.35 Miles = 2 Up- 7:29 -> 3 x 5 min on (5:45) / 2 off (8:00) -> 2 Down - 7:30
PM Run: 10.2 Miles = 3 Up - 7:28 -> 11 x 400m (5:30, 5:32, 5:24, 5:33, 5:32, 5:30, 5:29, 5:33, 5:asas28, 5:24, 5:35) / 200j -> 3 Down - 7:36
Friday

AM Run: 6 Miles - 8:00

PM Run: 6 Miles - 7:45
Saturday
AM Workout: 10.6 Miles = 3 Up - 7:45, 10 Hill reps -> 10 1/2 Hill Reps -> 3 Down - 7:33
PM Run: 5 Miles - 7:52
Sunday
AM Long Run: 16 Miles - 7:30

June 19th - June 25th
Miles = 95Miles
Three workouts and a shorter long run. Starting to feel stiff but workouts and still going good. Messed up Sunday and did it backwards. A lot of rainy and humid conditions in the DMV, felt awful.
Monday
Off
Tuesday
AM Workout: 8.5 Miles = 2 Up - 7:23 -> 3 x 2km (5:49) w/ 400 j (8:00) -> 2 Down - 7:26
PM Workout: 10.3 Miles = 10.5 Miles = 3 Up - 7:34 -> 4.3 Miles 6:06 = 6 x 1k (5:42, 5:40, 5:42, 5:44, 5:41, 5:41) / 200j (7:40, 7:56, 7:57, 7:41, 7:48, 8:32) -> 3. 2 Down - 7:26
Wednesday
AM Run: 6 Miles - 7:48
PM Run: 8 Miles - 7:16
Thursday
AM Run: 7.35 Miles = 8 Miles = 2 Up - 7:25 -> 3.9 Miles - 6:09 = 3 x 6 min (5:49) / 2 min (8:00) -> 2.1 Down - 7:25
PM Run: 9.1 Miles = 3 Up - 7:36 -> 4.1 Miles - 7:19 = 6 x 1k (5:41, 5:37, 5:39, 5:41, 5:40, 5:39) / 90 sec walk -> 2 Down - 7:21
Friday
AM Run: 6 Miles - 7:20
PM Run: 6 Miles - 7:57
Saturday
AM Workout: 13.75 Miles = 3 Up - 7:36 -> 7.75 Miles = 10 x 400 (5:19, 5:29, 5:21, 5:18, 5:24, 5:22, 5:28, 5:27, 5:27, 5:26) / 200j -> 1 Mile - 7:03 -> 10 Hill Reps -> 3 Miles - 8:03
PM Run: 5 Miles - 7:48
Sunday
AM Long Run: 14 Miles - 7:20

June 26th - July 2nd
Miles = 96Miles
Three workouts and a long run. Two gels and a bottle of water. Cap at 7:20 pace. Thursday's workout was on the treadmill and changed from 12 x 400 to 15 x 1'/1' because of AQI.

Haven't had any alcohol this week. I've lost pretty much all desire for beer recently because of the humidity. Kind of sad since it would be great to have a drink with family this time of year too.

Monday
Off
Tuesday
AM Workout: 8.5 Miles = 2 Up - 7:23 -> 4.5 Miles - 6:13 = 4 x 5 min (5:49) / 2 min Jog -> 2 Down - 7:25
PM Workout: 10 Miles = 3 Up - 7:18 -> 4 Miles - 6:55 = 6 x 1k (5:43, 5:41, 5:44, 5:39, 5:42, 5:41) / 1min walk -> 3 Down - 7:42
Wednesday
AM Run: 8 Miles - 7:21
PM Run: 6 Miles - 7:52
Thursday
AM Run: 8.5 Miles = 2 Up - 7:21 -> 4.5 Miles - 6:13 = 4 x 5 min (5:49, 5:49, 5:46, 5:46) / 2 min Jog -> 2 Down - 7:28
PM Run: 10.6 Miles = 3 Up - 7:26 -> 4.6 Miles - 6:31 = 15 x 1/1 (5:35-5:30) / 1min Jog (8:00) -> 3 Down - 7:35
Friday
AM Run: 6 Miles - 7:25
PM Run: 6 Miles - 8:00
Saturday
AM Workout: 11.3 Miles = 3 Up - 7:55 -> 5.3 Miles - 6:58 = 10 x Hill Reps -> 5 x 1 min on (5:20, 5:26, 5:30, 5:23, 5:22) / 1 min jog -> 5 x 30 sec fast (4:57, 5:27, 5:14, 4:48, 4:51) / 30 sec jog -> 3 Down - 7:30 sec jog -> 3 Down - 7:30

PM Run: 5 Miles - 7:47
Sunday
AM Long Run: 16.2 Miles - 7:23

Jumped into a 4th of July 5k race

17:30 guntime

GPS has 17:06

Hope everyone has/had a good 4th of July.

Impressive progress dude, looking forward to seeing what you do in xc.

Thanks man! I actually don’t do XC though! My students do and I’ll sometimes volunteer at practices but there aren’t really opportunities to try that kind of race for mid 20 year olds.

Wow, nice race!

Thanks man!

July 3rd - July 9th
Miles = 93Miles
Humidity starting to take its toll on me during the longer runs, broke up Sunday's long run into some outside and some indoors on the treadmill. Three bottles of water and three gels and I'm still only weighing 127lbs which is very light for me. Going to need to make a conscious effort to be safe and smart with this. Also been doing very chill extra workouts with a girl I'm seeing. She enjoys the gym and I like her, so I guess I go to the gym now a bit too.

Jumped into a 5k race on the 4th the day before, Coach let me shakeout Monday which we never do. Finished that week (if counting the week Tuesday to Monday) 101 miles and set a 5k race PR. Tried to workout afterwards but greatly adjusted it based on dead legs. Thursday went smooth and Saturday felt stronger on hills. Coach thinks 5k pace on a track is around 5:25 pace.

Taking Monday off as I've got to drive and play Uber tonight at 1:00 am and start summer school.
Monday
AM Run: 5 Miles - 8:10
Tuesday
AM Race: 10.1 Miles = 3 up - 8:08 -> 5k Race [3.16 Miles - 5:31 ~ 17:07 GPS / 17:30 Gun] -> 2.75 Miles = 1 Easy -> 5 x 1/2 (6:12, 6:13, 6:10, 5:58, 6:03 ) -> 1.16 Down - 8:14

Wednesday
AM Run: 8 Miles - 7:21
PM Run: 6 Miles - 7:50
Thursday
AM Workout: 7.2 Miles = 2 Up - 7:23 -> 3.2 Miles - 6:06 = 3 x 5min (5:49) / 90 sec off -> 2 Down - 7:30
PM Workout: 10.5 Miles = 3 Up - 7:25 -> 4.5 Miles - 6:21 = 12 x 400 (5:39, 5:37, 5:43, 5:37, 5:33, 5:33, 5:40, 5:42, 5:41, 5:31, 5:37, 5:39) / 200 j -> 3 Down - 7:33
Friday
AM Run: 6 Miles - 7:58
PM Run: 6 Miles - 7:46
Saturday
AM Workout: 11.5 Miles = 11.5 Miles = 3 Up - 7:24 -> 5.37 Miles - 7:07 = 10 x hills (5:50, 6:16, 6:08, 6:17, 6:01, 5:57, 6:00, 5:56, 5:51, 5:48) -> 4 x 400 (5:24, 5:22, 5:19, 5:21) / 200j -> 4 x 200 (5:00, 5:17, 4:50, 4:49) / 200j -> 3.13 Down - 7:58
PM Run: 5.5 Miles - 7:38
Sunday
AM Long Run: 17 Miles - 7:22

July 10th - July 16th
Miles = 100.1Miles
Got sick or something after my workout Saturday. Paces fell off and GPS went wonky, I believe I had over hydrated that day because I had all the signs of hyponatremia and feel very bloated. Somehow managed 100 miles on six days, very sore but aerobically this was not too taxing. Have been splitting longer runs into 2/3 or so outside and 1/3 inside the finish because of the heat and humidity. I personally don't feel safe or well otherwise and this has worked well for me in the past. Don't feel as strong endurance wise but need to keep in mind I'm not marathon training right now and it's also the middle of summer.
Monday
Off
Tuesday
AM Workout: 8 Miles = 2 Up - 7:22 -> 3.8 Miles - 6:19 = 4 x 4 min (5:49, 5:49, 5:45, 5:45) / 2 min (8:00s) -> 2.2 Down - 7:26

PM Workout: 10.5 Miles = 3 Up - 7:17 -> 4.3 Miles - 6:07 = 6 x 1k (5:38, 5:46, 5:40, 5:41, 5:44, 5:35) / 200 j -> 3.2 Down - 7:15
Wednesday
AM Run: 6 Miles - 7:55
PM Run: 8 Miles - 7:26
Thursday
AM Workout: 8 Miles = 2 Up - 7:30 -> Miles - 3.2 Miles - 6:15 = 5-4-3-2-1 (5:49-5:40) / 1 (8:00) -> 2.8 Miles - 7:30
PM Workout: 11.74 Miles = 3 Up - 7:31 -> 5.3 Miles - 6:13 = 6 x 1km (5:44, 5:43, 5:39, 5:42, 5:46, 5:41) / 200 -> 4 x 200 (5:12, 5:02, 5:08, 5:01) / 200 -> 3.4 Down - 7:51
Friday
AM Run: 6 Miles - 7:54
PM Run: 6.3 Miles - 7:20
Saturday
AM Workout: 13 Miles = 3 Up - 7:37 , 6.8 Miles - 7:17 = 5 x Hill (6:00-6:10s) -> 10 x 400 (5:2x until rep 7, fell off and died in the 3xs) / 200j -> 3.2 Down - 7:25
PM Run: 4.2 Miles - 7:59
Sunday
AM Long Run: 18.3 Miles = 12.3 Miles - 7:41, 6 Miles - 7:22

July 17th - July 23rd
Miles = 85 Miles
Down week. Two workouts and a long run. No double threshold this week. New medicine so this week was much less intensity and volume. Going to monitor how I feel and keep going.
Monday Off
Tuesday

AM Run6 Miles - 7:55
PM Run: 6.1 Miles - 7:20
Wednesday
AM Workout: 9.6 Miles = 3 Up - 7:24 -> 3.6 Miles - 6:40 = 12 x 1 (5:45-5:39) / 1 off (8:00) -> 3 Down - 7:26
PM Run: 5 Miles - 8:08
Thursday
AM Run: 6 Miles - 7:52
PM Run: 8 Miles - 7:25
Friday
AM Run: 6 Miles - 7:45
PM Run: 6.6 Miles - 8:00
Saturday
AM Workout: 10.5 Miles = 3 Up - 7:34 -> 10 x Hill (6:20, 6:03, 6:10, 6:05, 6:07, 6:07, 6:15, 5:54, 5:55, 6:11) -> 6 x 300 (5:16, 5:14, 5:12, 5:13, 5:13, 5:22) / 100 J -> 3 Down - 8:02
PM Run: 5 Miles - 7:35
Sunday
AM Long Run: 16 Miles - 7:32