Average Training Log/Thread - Just Keeping Track

July 31zt - August 6th
Miles = 91.5 Miles
Two speed sessions, a medium long run and a long run. MLR was supposed to be a cap at 7 but averaged pretty consistently high 6:50s, last mile at 6:20. Not smart of me, but enjoyed the first no humidity and cool day in VA. Wednesday Double T and Saturday a hill and track session. Sunday humidity and heat got to me even with 32oz of fluid. I had still sweated profusely and ended up weighing 125lbs after drinking on the metro home. That's dangerously low for me and I'll have to readjust incase it gets that bad again for me.

I got to see my parents, so this week was adjusted slightly but I love my old man. Would trade running or anything for that matter to spend the afternoon with him.
Monday

Off
Tuesday
AM Run: 14 Miles - 7:02
Wednesday
AM Workout: 7.6 Miles = 2 Up - 7:27 -> 3.6 Miles - 6:07 = 4 x 4 min (5:45) / 90 sec (8:00) -> 2 Down - 7:30
PM Workout: 10.5 Miles = 3 Up - 7:31 -> 6 x 1k (5:44, 5:45, 5:42, 5:41, 5:46, 5:45) / 200 Jog -> 3.15 Down - 7:49
Thursday
AM Run: 6 Miles - 7:54
PM Run: 8 Miles - 7:34
Friday
AM Run: 6 Miles - 7:28
PM Run: 6 Miles - 7:52
Saturday
AM Workout: 10.15 Miles = 3 Up - 7:25 -> 4.15 Miles - 7:59 = 10 Hills (5:58, 5:54, 5:50, 6:03, 5:53, 5:50, 5:58, 5:59, 6:07, 5:44) -> 5 x 1 min fast (5:13,5:13, 5:11, 5:10, 5:11) /1 min rest -> 3 Down - 8:04
PM Run: 5 Miles - 7:54
Sunday
AM Long Run: 18 Miles - 7:38

August 7th - August 13th
Miles = 97 Miles

I think this might be the last week of double T's on Tuesday and Thursday. School starting up soon, but I wish I could keep doing it because it feels like I've gained alot from doing it the last 3-4 months or so.

Tuesday controlled, a bit faster on everything but will be pulling it back to 5:45 again. Similar repeat on Thursday and Saturday's workout gave me some confidence moving forward.

First time hitting half marathon pace. This felt weird, like a controlled but still kinda hard pace that feels seconds slower than 10 mile. Probably because it technically is, but this was in stupid humid conditions on a wet track. Weeks ago I think I tried a similar workout without the miles and bailed after rep 8 because of sweating/dehydration. 3 sets of 4x400 at 5k pace into a mile at half marathon pace with 1 minute rest after each 5k rep and a 400j after the mile. 3 minute rest between each set. Goal was 5:55 for the miles but was a bit faster.

Signed up for Tracksmith 5000m in two weeks. Not sure what to expect but I am hoping to a 5k pr.
Monday
Off
Tuesday
AM Workout: 8 Miles = 2 Up - 7:30 -> 3.8 Miles = 4 x 4 min (5:42) / 2 min (7:52) -> 2.2 Down - 7:30

PM Workout: 10 Miles = 3 Up - 7:25 -> 4 Miles - 6:42 = 6 x 1k (5:40, 5:38, 5:34, 5:30, 5:37, 5:33) / 60" rest -> 3 Down - 7:47
Wednesday
AM Run: 8 Miles - 7:33
PM Run: 6 Miles - 7:48
Thursday
AM Run: 6 Miles - 7:30 + 4 x 30" (5:10) / 30" off,
PM Workout: 10 Miles = 3 Up - 7:36 -> 3.73 Miles - 6:43 = 5 x 1k (5:43, 5:39, 5:43, 5:43, 5:49) / 200j or 90" recovery -> 3 Down - 3.26 Down - 7:50
Friday
AM Run: 6 Miles - 7:53
PM Run: 7 Miles - 7:34
Saturday
AM Workout: 13 Miles = 3 Up - 7:38 -> 7 Miles = 3 x (4 x 400 / 1' Rest [5:27, 5:18, 5:20, 5:21] [5:24, 5:19, 5:23, 5:22] [5:17, 5:20, 5:16, 5:25] -> 1 Mile / 400j [5:49, 5:49, 5:50] ) 3' rest each set -> 3 Down - 8:20
PM Run: 5 Miles - 7:48
Sunday
AM Long Run: 18 Miles - 7:18

August 14th - August 120th
Miles = 67 Miles
F, I tweaked something in my back of right gluteal region. Can barely twist my right side or jog on it but can bike. Did a 2-3 hour bike on Sunday and missed a weekend workout. Atleast Wednesday was one of my best workouts of the build so far.

I think in this whole threat this may be my third of second hiccup since running 3 years ago so I'm pretty fortunate there. But looking ahead I'm not going to be as self destructive and upset about it as I would have been in the beginning.

Going to hopefully be good by Friday and atleast pace others.
Monday
Off
Tuesday
AM Run: 6 Miles - 7:45

PM Run: 8 Miles - 7:29
Wednesday
AM Workout: 8 Miles = 2 Up - 7:30 -> 3.9 Miles - 6:09 = 3 x 6' on (5:45) / 2' off (8:00) -> 2.1 Down - 8:00
PM Workout - 11 Miles = 3 Up - 7:28 -> 4.77 Miles - 6:18 = 6 x 1k (5:40, 5:40, 5:39, 5:38, 5:36, 5:36) / 90" easy -> 3.23 Down - 7:40
Thursday
PM Run: 10 Miles - 7:23
Friday
AM Run: 6 Miles - 7:51
PM Run: 6 Miles - 7:38
Saturday
AM Run: 10 Miles - 7:18

PM Run: 4 Miles - 7:45
Sunday
Shut down

Pleasantly surprised with a PR and no pain. 17:22 for the last time I’ll race a 5k this summer. Next summer I’ll chase it again.

Name: Washington DC Twilight 5000
Date: August 25, 2023
Distance: 5 km
Location: Washington, DC
Time: 17:21.48
Goals
A - Have Fun Yes
B - Sub 17 No
C - PR Yes
Splits
1) 5:32
2) 5:37
3) 5:31
.1) 0:41

Training
Training for this race was not something I heavily focused on. I’ve been holding higher mileage throughout this summer in the 80-100+ mile range while training and trying to get ready for CIM in December. After a 2:44 in Boston I took a week off and started to build up quickly into high mileage again before the conclusion of the school year. Since then, we had a hard effort 5k on the 4th of July to give us a good gauge of where I was at. I typically struggle with the shorter distance and my PR’s in those are much slower than what my Marathon and Half Marathon PBs are. I ran a 17:30 and since then each week we’ve cycled double threshold sessions on Tuesdays and Thursdays with a Speed/Hill session on Saturday and easy long run on Sunday. All Double T days were working in the morning with about 4-6 minute sets at 5:45 pace on a treadmill and afternoon sessions on the track with 6-8 x 1km repeats from 5:45 to 5:3xs. Saturday would be repeats on a hill next to my track at the highschool and then immediately to the track for minutes or 400s. Some most notable workouts since the 4th of July 5k were:
3 sets of 4 x 400 at 5k pace (5:25) w/ 1 minute rest into a mile at HM pace (5:55-5:50) w/ 400j and 3 minutes between the sets
10 hill reps into 5 x 5 min on/off where the ons were sub 5:20
The last workout was the first week back to school where I was doing my cooldown after a double threshold day. The morning was 3 sets of 6 mins on 2 minutes off from 5:45 to 8:00 and a track session after school of 6 x 1km (5:45-5:35) with 90 seconds jogging. The day totaled to 19 miles but after unloading my car of bilingual dictionaries I pulled something. My back was tight but as the week went on I could barely twist and move. With talking to my coach we shut it down Sunday and Monday and took it super conservative Tuesday.
I was able to bike without pain and did that with my family for some hours until Tuesday. As the week went on we did all easy miles. No pain, played it really by ear.

Pre-race
Pre-race I messaged my coach about how I was feeling the night before. It was the first day I woke up and was able to move out of bed/twist and turn without any cracking or feeling like I needed my muscle relaxer and advil. I’d asked him the night previously what our plan for Friday was and he said to pace the 23:00 group and if the body felt okay to try and go under 17. No shakeout the morning of but just go for it. Later on, it turned out there was no 17 minute pacer but a 17:30 and a 16:45, he gave me the confidence to try and just hang on.
After teaching all day and moving (I travel for teaching and love every minute of it) I went to my apartment for an early dinner. Just a couple of school provided bagels and took a 2 hour metro commute to the new site for the 5k to pace at 7:00 pm. It was hot and humid with a heat wave hitting DC and the humidity was in the 80% range with a feels like 96-80. After the heat I paced it started to pour so all heats afterwards were combined due to a one hour lightning delay.
I didn’t warm up too much as I felt relatively loose from pacing 7:25’s an hour before and wanted to be safe just trying to get to the line. I’m a nervous guy and when things get intense for me I tend to emotionally shut down. So to combat that I found some people to just stand around with and dance to whatever the DJ was playing, just have fun, and remember that we’re all here for a good time.
An hour later after combined heats I made my way to the starting line where I found two pacers who were running 81’s.

Race
Behind a few people the race immedately took off and I was keeping the pacer in eye sight, my heart rate shot up but it wasn’t to the point where I wasn’t controlled but I could tell my legs were sore/stiff still. Not like I’d run a race or done a hard workout or too much mileage before, but that I was still not 100% from the week of 28 miles and avoiding injury. We ticked off each lap and it was within the 80-82 second range, but I could feel my legs fatiguing before my lungs were. I couldn’t lift them up as high as I wanted, like a restricted range of motion was keeping them down more than my aerobic system. No matter, I was here and I was committed to it.
The first mile passed at 5:32 and I knew that was pretty accurate from pacing early and the autolap being spot on with the clock. I could hang, but I was beginning to get closed in and passed by faster runners. I’d try to swing my arms a bit or flick my legs but they weren’t moving at the cadence I know I’ve ran before in workouts. The pacer was still in sight but easily 100 meters ahead, if I could keep him in my sight I could still possibly break 17, maybe a strong finish or something. No iron or blood taste in my mouth yet (someone that night told me that was the first sign of it getting hard in a 5k) so I knew I could keep going. I ticked off a 5:37 and thought to myself, damnit. . . I’m not gonna let this slip away.
A final mile and there isn’t much left to say. I began to push myself a bit more with my arms and legs and could start to feel some snap in my cadence. I’d looked ahead at the runners in lead and they were flicking their legs back instead of me swinging mine out infront, so I tried to mimic it and it was starting to work. A bit faster, I ran 5:31 and saw the clock. I couldn’t run the rest to get below 17:00 but I knew I was still in it for a PR.
I just ran, really really hard. It came out to 5:11 and supposedly my HR was in the 180s. I know others have held that heart rate or higher for a whole 5k and I don’t want to know that pain.
17:21

Post-race
I grabbed a NA seltzer and began the 2 hour metro home. I was exhausted, a full day of work and about 4 hours of travel left me with a PR, a free tracksmith singlet, and alot of smiles from some new friends.
Still AverageForFun and still having fun.

August 21st - August 27th
Miles = 66-67 Miles
A nerve wracking week. Coach had me take it super conservatively this whole week and we missed about a week of workouts. Race report is already posted and I had my day to be excited about a PR but avoiding a potentially serious injury was something I didn't expect I'd be doing. So not much to say about this week, but he thinks we can be back up to full swing next week. Double threshold must be working for me because I felt like I could actually take control back of pace during the 5k (aerobically) but muscularly my body was still tight from whatever happened. Noticed on some runs recently that uphill feels easier and downhill is where my legs/problems start to arise. Probably just need to work on running downhill a bit more and keep doing what has been working so far.

Met some really cool people that made me feel really connected when I'm usually alone in this running thing, so that was a great experience. Love tracksmith events.
Monday
Off
Tuesday
PM Run: 6.2 Miles - 7:18
Wednesday
AM Run: 6 Miles - 7:56
PM Run: 8 Miles - 7:30
Thursday
PM Run: 8 Miles - 7:52
Friday
PM Race & Pace: 1 Miles - 8:12 -> 3.1 Miles - 7:16, Tracksmith 5000m - 17:21 (5:31, 5:37, 5:31, 5:11 / 41 seconds)-> 1 Miles - 8:59
Saturday
AM Run: 10 Miles - 7:23
PM Run: 4 Miles - 8:00
Sunday
PM Long Run: 16 Miles - 7:16

August 28st - September 3rd
Miles = 90
I'm back to my usual mileage and two workouts a week. One month or so out until the Columbus half to we're working within the HM pace range now. Two strength sessions (bodyweight / kettle bell) and two workouts on the track and a flat bike path. Drove home to Ohio Friday morning and will be going back to NoVa tomorrow. No pain in my back or leg anymore, but it definetly feels like there is a disconnect between what I want it to do and how I actually move. Small neuromuscular stuff I'm assuming which will work it's way out on it's on.
Monday
Off
Tuesday
AM Run: 6 Miles - 7:43

PM Run: 8 Miles - 7:28
Wednesday
AM Run: 5 Miles - 7:39
PM Workout: 11 Miles = 3 Up - 7:21 -> 5 Miles - 6:15 = 8 x 800 (5:42, 5:46, 5:41, 5:44, 5:41, 5:47, 5:46, 5:39) / 200j -> 3 Down - 7:46
Thursday
AM Run: 6 Miles - 7:53,

PM Run: 8 Miles - 7:21
Friday

AM Run: 10 Miles - 7:47
PM Run: 4 Miles - 7:57
Saturday
AM Run: 10.2 Miles - 7:12
PM Run: 6 Miles - 7:59
Sunday
AM Long Run: 16 Miles - 7:05 = 2 Up -> 4 x 1 HMP (6:00, 6:00, 5:56, 5:52) / 1 Mile Float (7:08, 7:07, 7:11, 6:58) -> Down to 16.

September 4th - September 10th
Miles = 89.4
Monday
Off
Tuesday
AM Run: 8 Miles - 7:39
PM Run: 6 Miles - 7:18
Wednesday
AM Run: 6 Miles - 7:44
PM Workout: 11 Miles = 3 Up - 7:52 -> 4.8 Miles - 6:15 = 10 x 2 on (6:00, 5:52, 5:56, 5:51, 5:50, 5:47, 5:53, 5:54, 5:52, 5:53 ) / 1 off (7:07, 7:04, 7:17, 6:58, 7:03, 7:04, 6:47, 6:56, 7:06, 6:56) -> 3.2 Down - 8:01
Thursday
AM Run: 6 Miles - 6 Miles - 7:47
PM Run: 8 Miles - 7:29 + Strides (5:16, 4:45, 4:49, 4:50)
Friday
PM Run: 10 Miles - 7:29
Saturday
AM Run: 3 Up - 7:25 -> 3.9 Miles = 10 x Hills (5:50, 6:07, 6:01, 6:03, 5:58, 6:00, 6:01, 5:55, 5:56, 5:51) -> 5 x Half Hills (5:22, 5:19, 5:15, 5:24, 5:41) -> 3.1 Down - 8:00
PM Run: 6 Miles - 7:43
Sunday
AM Long Run: 18 Miles - 7:12

September 11th - September 17th
Miles = 88.2
Monday Off
Tuesday
PM Run: 10 Miles - 7:20
Wednesday
AM Run: 6 Miles - 7:43
PM Workout: 11.13 Miles = 3 Up - 7:45 -> 6 (5:53) /5 (5:54) /4 (5:54)/3 (5:40) /2 (5:33) /1 (5:32) w/ 2min Jog -> 3 Down - 7:58
Thursday
AM Run: 6 Miles - 7:52,
PM Run: 11.1 Miles - 7:15
Friday
PM Run: 8.3 Miles - 7:47
Saturday
AM Run: 10 Miles - 7:23
PM Run: 6 Miles - 7:53
Sunday
AM Long Run: 19.5 Miles = 3 Up - 7:52 -> 13.25 Miles - 6:53 w/ last 6.25 (6:43,6:40,6:41,6:42,6:37,6:32,5:47) -> 3.2 Down - 7:55

September 18th - September 24th
Miles = 94
Monday Off
Tuesday
PM Run:10 Miles - 7:18
Wednesday
AM Run: 6 Miles - 7:33,
PM Workout: 13 Miles = 3 Up - 7:48 -> 7 Miles - 6:20 = 4 x (1000 [ 5:39,5:36,5:34,5:36] / 600 [5:34,5:31,5:31,5:34] / 200 [5:13,5:12,5:11,5:23]) w/ 200j, 400j each set) -> 3 Down - 8:11
Thursday
AM Run:6 Miles - 7:54
PM Run: 11 Miles - 7:24
Friday
PM Run: 8 Miles - 7:42
Saturday
AM Workout: 14 Miles - 6:43 = 2 up -> 5 x miles HMP (5:56,5:56,5:56,5:53,5:53) / Mile float (6:59, 6:59, 6:59, 6:54, 6:54) -> 2 down
PM Run: 6 Miles - 7:58
Sunday
AM Long Run: 20 Miles - 7:19

September 25th - October 1st
Miles = 92.4
Monday

Off
Tuesday
PM Run:10 Miles - 7:13
Wednesday
AM Run: 7.7 Miles - 7:48
PM Workout: 12.3 Miles = 3 Up - 7:33 -> 6.3 Miles - 6:16 = 6 x 1k (5:33, 5:32, 5:33, 5:35, 5:35, 5:36) / 400j -> 4 x 200 (4:54, 4:40, 4:43, 4;44 ) / 200j -> 3 Down - 7:48
Thursday
AM Run:6 Miles - 7:54
PM Run: 11 Miles - 7:18
Friday
PM Run: 8 Miles - 7:42
Saturday
AM Run: 12.4 Miles - 7:13
PM Run: 6 Miles - 7:52
Sunday
AM Long Run: 19 miles - 7:03 = up -> 2 x 3 mile (6:04,6:04,6:00) (5:55,5:58,5:57)

Playing around with new nutrition to get used to CIM stuff. Columbus in two weeks. A little nervous since the first set of 3 miles was a bit of a struggle to get under 6 comfortably. Hoping a taper and clean diet will pull out a 1:18 or so.

October 2nd - October 8th
Miles = 76.7 Miles

Last week, time to taper and race. Emotionally needed the treadmill Saturday for a workout. Family member got cancer, wasn't good, just didn't have the emotional energy that day to get through without a little more support. Sunday was rolling hills at the end of the day, ended getting 7-800 ft of rolling hills.

Monday
Off
Tuesday
PM Run:10 Miles - 7:12
Wednesday
AM Run: 7.7 Miles - 7:48
PM Workout: 10 Miles = 3 Up - 7:41 ->, 3 x 1 Mile (5:48, 5:52, 5:55) / 200j 4 x 200 (4:57, 5:15, 5:10, 4:54) / 200j -> 3 Down - 7:38
Thursday
AM Run6 Miles - 7:51
PM Run: 11 Miles - 7:17
Friday
PM Run: 8 Miles - 7:40
Saturday
AM Workout: 10 Miles = 3 Up - 7:25 -> 3.5 Miles - 6:27 = 1600 (5:57 ) / 1200 (5:57 ) / 800 (5:39 ) / 400 (5:27 ) / 400j -> 3.5 Down - 7:55
Sunday
AM Long Run: 14 Miles - 7:14

I'm sorry to hear about your family member's diagnosis. I recently read your entire log from the start in one sitting. Your strength through so many challenges and miles resonates over these 17 pages. Sending more strength and resolve as the race comes up. Hope you lean into the support around you.

1:18:08 Columbus half. More tomorrow but this next week will be hectic with a new job on the way and seeing family for the last time.

Thank you so much for your kind words. She isn’t going to make it but I got to just enjoy the few hours we had together yesterday before leaving. We are just going to try and stay happy while she’s got some time and just keep visiting her while she’s still here.

October 9th - October 15th
Miles = 53.1 Miles
Easy workout Wednesday and Sunday race. Plan was to go out in 6:05-6:00 for the first 10km and reassess from there. Fell into slightly faster than 6 and felt comfortable until the last 2 miles. Solo and into a headwind for a good majority of it. Very cold and couldn't get any water. One gel. Coach thinks after Sunday we can go out in 1:20 for the first half of CIM and negative split. Big next 6 weeks of heavy mileage and marathon pace work.

Monday
Off
Tuesday
PM Run:8 Miles - 7:43
Wednesday
PM Workout: 10 Miles = 3 Up - 7:26 -> 4 Miles - 6:58 = 8 x 400 (5:58, 6:00, 5:53, 5:56, 5:53, 5:56, 5:47, 5:52)/ 400 -> 3 Down - 7:56
Thursday
PM Run: 10 Miles - 7:12
Friday
PM Run: 8 Miles - 7:41
Saturday
PM Run: 4 Miles - 8:01
Sunday
Race: Columbus Half - 01:18:08 / 13.2 Miles = 5:59, 6:03, 5:56, 6:02, 5:50, 5:54, 6:02, 5:56, 5:51, 5:53, 5:52, 6:03, 5:44, 5:41

October 16th - October 22nd
Miles = 89 Miles
Two workouts and a medium effort long run. Spent the weekend with family and hanging with my dad.
Monday
Off
Tuesday
PM Run:8 Miles - 7:23
Wednesday

AM Run: 8 Miles - 7:45

PM Workout: 11.15 Miles = 3 Up - 7:28 -> 4.85 Miles - 6:13 = 6 x 800 (5:38, 5:35, 5:38, 5:39, 5:35, 5:36) / 200J -> 4 x 200 (4:49, 5:01, 5:04, 5:25) / 200j -> 3.3 Down - 7:51
Thursday

AM Run: 6 Miles - 7:43
PM Run:10 Miles - 7:09
Friday
PM Run: 10 Miles - 7:47
Saturday

AM Workout: 12 Miles = 3 up - 7:25 -> 3x1mi at HM (5:56, 5:52, 5:49) / 1 mile float (6:58, 6:58, 6:53) -> 3 down - 7:36
PM Run: 6 Miles - 7:46
Sunday
AM Long Run: 18 Miles - 7:07 Cap at 6:45 pace, 12 mile progression in the middle from 7-6:4x.

October 23rd - October 29th
Miles = 91 Miles
Monday
Off
Tuesday
PM Run:8 Miles - 7:08
Wednesday
AM Run: 7.7 Miles - 7:48
PM Workout: 12.3 Miles = 3 up - 7:37 -> 6.08 Miles - 6:08 = 8x800 (5:32, 5:35, 5:37, 5:33, 5:35, 5:35, 5:33, 5:38) @10k/200j, 4x200 (4:47, 4:52, 4:57, 4:50) fast/200j --> 3.22 Down - 7:48
Thursday
AM Run: 6 Miles - 7:48
PM Run: 10 Miles - 7:14
Friday
PM Run: 8.75 Miles - 7:39
Saturday
AM Run: 10 Miles - 7:32
PM Run: 4 Miles - 7:42
Sunday
AM Long Run: 24 Miles - 6:58 =24 Easy w/ 15 x 2 min HMP (5:54, 5:52, 5:49, 5:52, 5:49, 5:48, 5:50, 5:47, 5:50, 5:55, 5:47, 5:43, 5:49, 5:46, 5:44) / 2 min off after mile 10