Average Training Log/Thread - Just Keeping Track

October 21st - October 27th
Miles: 107
Everything was good this week until Friday. 3 hours of sleep and cigars all night did not mean for a good morning run on Saturday. Sunday off. Tuesday was windy with steady 11mph and 20+ gusts. Thursday much better.
Monday
AM Run: 12.6 Miles - 7:21
PM Run: 6 Miles + Strides - 7:35
Tuesday
AM Workout: 3.8 Up - 7:54 -> 4.7 Miles - 6:23 = 5 x 4' on (5:56-5:45) / 2' off (8:00) -> 3.9 Down - 7:42
PM Workout: 2 Up - 7:31 -> 4.7 Miles - 6:23 = 10 x 2' on (5:42, 5:47, 5:44, 5:51, 5:48, 5:51, 5:45, 5:54, 5:37, 5:34) / 1' off -> 2 Down - 7:41
Wednesday
AM Run: 12.6 Miles - 7:28
PM Run: 6 Miles - 7:44
Thursday
AM Workout: 3.9 Up - 7:42 -> 4.7 Miles - 6:23 = 5 x 4' on (5:56-5:45) / 2' off (8:00) -> 3.9 Down - 7:42
PM Run: 2 Up - 7:19 -> 4.82 Miles - 6:13 = 10 x 2' on (5:39, 5:39, 5:38, 5:41, 5:43, 5:41, 5:43, 5:42, 5:38, 5:41) / 1' off -> 2 Down - 7:32
Friday
AM Run: 12 Miles - 7:22
PM Run: 6 Miles - 7:41
Saturday
AM Run: 10 Miles - 7:13 + strides (4:50, 4:44, 4:42, 4:35, 4:45)
Sunday
Off

October 21st - October 27th
Miles: 144
Just kind of did whatever this week and wanted to get the same Tuesday Thursday workout schedule in. Pacing duties on Sunday and tried to feel out faster running at the end of Saturday's 'long run'. We climbed about 600ft of rolling hills but closed the last mile in 5:39 and felt comfortably hard. Makes me think trying to shoot for a 1:15 half might not be all that unrealistic.

A couple of ultra and FKT runs I have lined up to help out at which will be fun.
Monday
AM Run: 13 Miles - 7:23
PM Run: 7.6 Miles - 7:47
Tuesday
AM Workout: 13.5 Miles = 3.9 Up - 7:42 -> 5.5 Miles - 6:22 = 5 x 5 min on (6:00-5:49) / 2 min off (8:00-7:5x) -> 4.1 Down - 7:19
PM Workout: 9 Miles = 2 Up - 7:34 -> 4.93 miles - 6:05 = 3 x (3 min (5:32, 5:36, 5:32) - 2 min (5:33, 5:36, 5:31 ) - 1 min ( 5:36, 5:30, 5:29 ) ) / 1 min off -> 4 x 30 sec HARD (5:08, 4:55, 4:35, 4:58) / 30 sec off -> 2. 07 Down - 7:47

Wednesday
AM Run: 13 Miles - 7:32
PM Run: 7 Miles - 7:49
Thursday
AM Workout: 13.5 Miles = 3.9 Up - 7:42 -> 5.6 Miles - 6:15 = 5 x 5 min on (6:00-5:45) / 2 off -> 4 Down - 7:30
PM Run: 9 Miles = 2 Up - 7:37 -> 10 x 2min on (5:35, 5:37, 5:35, 5:35, 5:33, 5:37, 5:34, 5:33, 5:35, 5:34) / 1min off -> 2.15 Down - 7:56
Friday
AM Run: 11 Miles - 7:43
PM Run: 7.3 Miles - 7:30
Saturday
AM Workout: 13.6 Miles - 7:18 = 600ft of gain, last mile 5:39

PM Run: 6.5 Miles - 7:31
Sunday
AM Race: 13.1 Half Pacing duties - 1:29:58

PM Run: 7.26 Miles - 7:46

WTF is this?! what are you trying to achieve> whats the point of banging out such massive mileage if youre barely sleeping and wasting your life smoking cigars.

Sounds like you need to step back, sort out your bigger issues then return with some direction and purpose

Not sure I’d consider spending a night with a sibling for a bachelor party having cigars together would be wasting my life, but we all got our own opinions

About the same as the other week for the last two weeks.

Took the Thursday morning to do a solo 5k for my birthday and ran 16:34. A nice 30 secondish or from doing absolutely nothing but bonker miles to see if I could. Happy birthday to myself.

Would I do this again? Probably not, it’s not worth it and I just wanted to see what it was like. Going to take the next month after this week and December to be more sensible in training and start a big block of training for a Spring half and Grandmas with a new coach in January.

November 18th - November 24th
Miles: 95
Holiday travel to Indianapolis and Ohio, a lot of treadmill workouts and running until back to DC. Managed the 5 miles at goal pace outside before everything got cold, rainy, and into the 20s. Got a little too fast at the end of it.

I don’t like standing rest, so I shuffled a 400 after every 400. Got a longer workout out of it before driving all day.

I forgot this winter I have Raynauds Syndrome. Worst part of the winter running is that if it’s 30s or colder my body turns off.

Monday
AM Run: 12.5 Miles - 7:28
Tuesday
AM Workout: 16 Miles - 6:55 = 3 up -> 5 miles at Goal Marathon Pace (6:05, 6:07, 6:04, 6:01, 5:54) -> Down to 16
PM Run: 6 Miles - 7:45
Wednesday
AM Run: 12.4 Miles - 7:19
Thursday
AM Workout: 12 Miles = 3 Up -> 20 minutes Threshold (5:53) -> down to 12,
PM Run: 6 Miles - 7:27 + strides (5:00-4:5x)
Friday
AM Run: 10.25 Miles - 7:24
PM Run: 6 Miles - 7:53
Saturday
AM Workout: 14 Miles = 3 Up - > 10 Miles - 6:43 = 20 x 400 (5:2x-5:1x) / 400 -> 1 Down
Sunday
Off

November 25th - Dec 1st
Miles: 94

nothing exciting. A ton of treadmill runs. Almost all. No warm clothes and having to wake up and run at 5 am before traveling and spending time with family.

one double workout day on Tuesday with 5 x 6 minutes on / 2 off and then 10 x 2 min on / 1 off . One long run split into 12 miles solo before doing a 2 mile loop a few times with my cousin.

definetly feel gross from the holiday food, ready to get back to a normal diet and less travel.

December 2nd - December 8th
Miles: 130
One workout day and one massive long run. Ran a 50k race at a moderate effort. 6 gels, real feel of 17 outside. I couldn’t feel my legs and nothing worked in the cold. No problems with HR, constantly in the 1:40s. Goal was to average 7:00 flat or faster and I did until a bathroom stop at miles 28-29 took longer than it should have.
Wednesday workout in the wind and cold, felt awful.
Monday
AM Run: 10 Miles - 7:36
PM Run: 4.2 Miles - 7:36
Tuesday
AM Run: 12 Miles - 7:26
PM Run: 6 Miles - 7:34
Wednesday
AM Workout: 13 Miles = 3 Up -> 5.9 Miles - 6:06 = 3 x 10 min (5:52-5:45) / 2 min jog -> 4.1 Down - 7:23
PM Workout: 8 Miles = 2 Up - 7:45 -> 5 x 2 min (5:42, 5:39, 5:38, 5:44, 5:45) - 1 min (5:28, 5:14, 5:19, 5:27, 5:19) - 30 sec (4:58, 4:52, 5:06, 5:09, 5:08) -> 1.5 Down - 8:02
Thursday
AM Run: 12.2 Miles 7:23
PM Run: 6.7 Miles - 7:46
Friday
AM Run: 12 Miles - 7:24
PM Run: 5 Miles - 7:04
Saturday
Race: 50km - 7:02
Sunday
AM Run: 8.5 Miles

December 9th - December 15th
Miles: 119
One treadmill workout and one track workout. Saturday's workout felt very smooth and ended up PRing in the 5k on the track (17:17) in the middle of the workout. Wednesday was harder than it should have been.

Jumped into as many run clubs around my new job's HQ as I could. Alot of exploring and trying to find new loops. Only one weekday workout a week for the foreseeable future. I can't be good at work and do much more than that.
Monday
AM Run: 11 Miles - 7:26
PM Run: 4 Miles - 7:34
Tuesday
AM Run: 12 Miles - 7:32
PM Run: 6 Miles - 7:47
Wednesday
AM Workout: 12 Miles = 3 Up -> 5.8 Miles - 6:00 = 2 x 2 mile (5:49-5:45) -> 1 Mile (5:3x) / 400j -> 3.1 Down
PM Workout: 6 Miles - 7:52
Thursday
AM Run: 12 Miles - 7:21
PM Run: 6 Miles - 7:53
Friday
PM Run: 13.3 Miles - 7:10
Saturday
AM Workout: 14.15 Miles - 7:28 [1000 ft of gain]
PM Workout: 6 Miles = 1 Up -> 20 min comfortably hard effort - 5:35 (5:37, 5:36, 5:33, 5:32) -> Down
Sunday
AM Long Run: 16.5 Miles - 7:53

December 16th - December 22nd

Miles: 130
Three good workouts. One LR workout. No updates and just easy and strides to reset next week during Christmas travel and a wedding.
Monday
AM Run: 12 Miles - 7:20, 5.3 Miles - 7:34
PM Run: 5.3 Miles - 7:34
Tuesday
AM Run: 12 Miles -7:21
PM Run: 8 Miles - 7:16
Wednesday
AM Workout: 13 Miles = 4 Up -> 6 Miles - 6:00 = 3 x 10 min on (5:49-5:42) / 2 min off -> 3 Down
PM Workout: 8 Miles = 2 Up -> 4.6 Miles - 6:48 = 8 x 3 min on (5:33, 5:35, 5:36, 5:37, 5:32, 5:34, 5:38, 5:28 / 1 min rest -> Down
Thursday
AM Run:12 Miles - 7:24
PM Run: 8 Miles - 7:30
Friday

AM Run: 12 Miles - 7:30

PM Run: 5.3 Miles - 7:40
Saturday
AM Run: 16 Miles - 7:09
Sunday
AM Long Run: 18 Miles = 4 up -> 10 Miles GMP - 6:07 -> 4 Down

December 23rd - December 29th
Miles: 98

One Christmas, one wedding. 5k on the track Xmas morning for 16:54 before spending the day driving 8 hours to see my parents with my girlfriend. Saturday my siblings wedding. Just one solo race effort for the week to see what I could do on very tired legs.
splits: 5:20, 5:32, 5:28, 5:13 to finish.

cold and wet with some pretty used super shoes. Nice to get a new track personal best without focusing on it.
2024 is about done, 2025 is coming. Goals are to keep doing the marathon and eventually try a 50 miler.

You really love running.

All the best in 2025.

BR

thanks man! Wishing you the best as well.

I do. If it wasn’t this, I’d dedicate myself with the same amount of time to studying languages again. Or weight lifting, or some other hobby. So I find it well spent.

December 30th - January 5th
Miles: 115
More travel, some snow storms, lots of treadmill. Two good days worth of workouts. Off Wednesday, EDM concert for NYE with my girlfriend and Zoo day and SPA the next. Starting with a coach, so now I can stop winging it every day. Glad to have somebody help me.
Monday
AM Run:9 Miles - 7:26
PM Run: 10.1 Miles - 7:16
Tuesday
AM Workout: 12 Miles = 3 Up - 7:45 -> 6.8 Miles = 3 x 2 miles (5:49-5:42) / 400j -> 2.2 Down - 7:37
PM Workout: 8.35 Miles = 2 Up - 7:38 -> 4.35 Miles - 7:21 = 16 x 400 (5:32, 5:29, 5:26, 5:26, 5:28, 5:29, 5:28, 5:25, 5:23, 5:23, 5:26, 5:18, 5:24, 5:19, 5:19, 5:18) w/ walk rest until nextminute -> 2 Down - 7:46
Wednesday
Off
Thursday
AM Run: 12 Miles - 7:22
PM Run: 6 Miles - 7:16
Friday
AM Run: 12 Miles - 7:19
PM Run: 7.3 Miles - 7:46
Saturday
AM Long Run: 16.5 Miles - 7:03 950-100ft of elevation gain

PM Workout: 6 Miles = 1 Up - 8:00 -> 3.6 Miles - 5:33 = 20 min hardish effort -> 1.4 Down - 7:51
Sunday
AM Run: 8.4 Miles - 7:44

PM Run: 7.3 Miles - 7:22

January 6th - January 12

Miles: 128

Major winter storm from Monday til basically Friday, impacting all trails, sidewalks, and public transit. Offices closed until Friday. Morning workouts and fast stuff on a treadmill, afternoons outside when things could melt over and roads were runnable.

Just going to be writing the workout days and the workouts. Not much reason to write out the easy miles for each day.

Old me would never have ran in this cold, wind, or Ice. I guess that's progress for myself.

Workouts
AM: 2 Up -> 8 Steady (6:25) ->2 Down, / PM: 2.5 Up -> 28 minutes hills (12 x 1' or so w/ jog down) -> 1.7 Down

AM: 3 Up -> 6 x 1 mile (5:45-5:40) -> 3.1 Down / PM: 2 Up -> 10 x 1km (5:36ish) / 200j -> 2 Down

Long Run: 18 Miles - 6:51

January 13th - January 19th
Miles: 125
Tuesday up and down a school drive. Saturday solo at Hains Point. Started before 8 and was warming up in freezing rain and did each set into a headwind. This sucked, but it builds character. Two real workouts, three if you include the medium long run.

Two gels, I honestly should be better about nutrition. Trouble keeping at 6:1x or a bit faster but once I need to get to low 6:00s it's easier. But that odd 6:10ish area is just a battle for some reason.

1) AM: 8 Miles (7:55), PM: 10.7 Miles = 5 x 90 (5:50s) /60 (5:40s) /30 (5:30-20s) About 300-400 ft of gain.
2) AM: 15 Miles (6:56), 5 Miles (7:23)
3) Long Run: 19 Miles = 3 Up -> 4 Miles (6:19, 6:17, 6:16, 6:20) / 1 Float 6:54, 3 Miles (6:12, 6:13, 6:11) / 1 Float 6:47, 2 Miles (6:02, 6:01) / 1 Float 6:48

January 20th - January 26th
Miles: 135
Alot of treadmill in the beginning of the week due to cold and ice. Later on I finally got to get outside for workouts. Busy week of work as well, doing a bit of overtime.

I'm not super confident in racing a half in 5 weeks from now, I feel like I'm way more 'in it' with the long run workouts at the moment. I've been hitting harder workouts there during the biggest weeks mileage I've ever consistently done, and I think being coached by my friend is going to set me up very well for racing at Grandmas, Chicago, and the next Ultra this year.

Friday had a wet and icy track, struggled on that one. Sunday had two gels, no breakfast before. Felt it at the end once we hit 18-20. Was not going to be going that long, but things happen.

1) AM: 4 (7:51), PM: 2 up -> 8 (6:11) = alternating 6:00 - 5:51 and 6:27-6:20 -> 2 down
2) AM: 15 Miles = 4 up -> 6.8 Miles (6:09) = 3 x 2 Miles (6:00, 5:56) (5:56, 5:53) (5:53, 5:50) / 400j -> 4.2 Down, PM: 9.44 Miles = 2 up -> 10 x 800 (5:33, 5:36, 5:36, 5:35, 5:33, 5:37, 5:34, 5:37, 5:44, 5:35) -> 2 Down
3) Long Run: 20.5 Miles - 7:15 w/ 3 mile surge (6:01, 6:05, 6:05)

January 27th - February 2nd
Miles: 101
Down week, still hit 100 somehow. Just one speed session and a steady long run. Long run was done on three hours of sleep, all Civil Servants I imagine struggled as much as I did this week. Friday night it hit me all at once and culminated into a very exhausting night with some panic attacks. Managed to get down some PB toast and a banana then knock 20 steady up and down rock creek. Limit at 6:35 but went a bit faster going down. Averaged about 8-900 ft on that run, 4 gels no fluids.

Mostly easy runs with strides at the end this week. 1 month until a half marathon then focus on Grandmas.

1) AM: 13.5 Miles = 3 Up -> 7.5 Miles (6:38) = 30 x 200 (5:21-5:12)/200 jog -> 3 Down, PM: 6 Miles - 7:38
2) Long Run: 20 Miles - 6:53 = 2 Up -> 16 - 6:40 (6:50-40 first half, 30s-20s the second) -> 2 Down.

This is pretty hardcore. Right on, man