Average Training Log/Thread - Just Keeping Track

February 3rd - February 9th
Miles: 123
Two track sessions, one treadmill workout, and a hilly long run with time on feet. Wanted to get as much running outside this week since we finally got good weather. Next week looks to be a wash with freezing rain or snow. Ran most sessions in the Adizero Pro 3's I picked up from a warehouse sale. I like them better than vaporflys.

1) 14.5 Miles = 2 Up -> 10.5 (6:16) = 14 x 1k (5:56, 5:55,5:57, 5:55, 5:58, 5:55, 5:52, 5:54, 5:57, 5:56, 5:57, 5:56, 5:58, 5:54) w/ 200j -> 2 Down

2) AM:12 Miles = 3 Up -> 5 Miles HMP (5:50) -> 4 Down, PM: 6.5 Miles = 2 Up -> 2.5 Miles (6:24) = 5 x 300m FAST / 500j (4:48, 4:45, 4:32, 4:38, 4:37) -> 2 Down.

3) Long Run: 19 Miles (7:24) 1019 ft of gain, rolling hills. No breakfast or gels. Felt good.

February 10th - February 16th
Miles: 122

two workouts. One track session, one long run. Both done early at 5:30-7 am because of life.

Averaged 5:4x per mile on the track for the 2k repeats. Was told to leave feeling like I could do 1-2 more. Saturday had 400 calories. Definitely not enough. Felt tired, very bonky when trying to do core after the run.

busy work week as usual, multiple events with my girlfriend and my father turning 60 and having his birthday party. Still trying to managed part time work to pay for a wedding, making me extra tired.

1) 13 miles = 2 up -> 9 miles - 6:10 = 6 x 2k / 2 min jog -> 2 down

2) 22.3 miles = 10 min up -> 20.3 Miles - 6:24 = 60 min steady in 6:30 low -> 10 x 1’ on / off’ (5:27/7:30) -> 30 min steady high 6:20s -> 10 x 1’ on/off (5:27/7:30) -> 5 min down.

February 17th - February 23rd

Miles: 90

One session inside because of single digit temps. Saturday on the track, but the real feel of 18 made me want to be on the treadmill. Racing a half in one week, time to really taper.

Hoping to take the week or two very chill or off after the half and see my girlfriend, then get back to it for Grandmas

1) 3 x 2 mile / 600j - I5:49/5:45, 5:42/5:39, 5:33/5:30.

2) 10 x 3 min on (5:4x-5:3x) / 90” jog

This week looks simple enough. 4 x 1 mile on Tuesday, some hill strides Thursday, race, race Sunday.

we think a 1:15-1:16 range is realistic. I’d be really happy with 1:17 high or faster, that would be a big PR for me since 2022. Weather looks great with a strong tail wind. Just need to not get in my own head, destress, and race.

Next update will be Sunday then maybe end of March so I can be with my girlfriend for the rest of the month.

Pretty major blowup. My left hamstring did not work well after 7. Went out in 5:52 and got down to 5:45 before starting to hit 6. Then never came back, hobbling it in at the end, 1:28:18.

time to get healthy and be ready for grandmas

Well these two weeks were quite humbling. Managed 60 and about 70-75 ending this Sunday. One ‘workout’ where even trying to hit 6:40 for 6 miles was a stretch goal. Going to need to readjust my expectations a bit.

Not going to be a head case like I was after Boston last year or when Covid first started. I’ve read through my logs, that’s not somebody I want to be again.

March 17th - March 23rd
Miles: 86

No pain now. Been aggressive with PT exercises given to me. Had a pretty severe strain and pull or something according to my visit. I guess that’s something I can’t control. Left leg has forgotten how to move but gets coordination more and more throughout the month.

One 15 mile long run and 2 harder efforts. I wouldn’t even say they’re workouts.

Lots of club mates and friends did well at 13.1. I’m really happy for them. I’ve enjoyed seeing others achieve what they set out to do, keeps the fire lit for me to do the same.

1) 2 Up (7:30) -> 8 (6:29) -> 2 Down (7:26)

2) 12 (7:14) w/ 2 sets of 10 x 20 sec pickups (5:2x-5:00) / 400 sec jog

March 24th - March 30th
Miles: 112.4

Finally nice weather and no pain. Body definitely feels tired from less treadmill during the winter and more outdoors. About 2500ft of elevation compared to the previous 1000.

Finally get to leave my part time jobs now that I’ve saved enough money for a ring and other wedding necessities. Won’t have to be sleep deprived and exhausted as much now.

Sunday long run had two gels, no water. And I paid the price for it this weekend with the temps in the 70s at the end. Hot weather struck the DMV.

1) 3 Up (7:44) -> 6 x 1 mile w/ 90" walk rest (6:05, 6:06, 6:07, 6:09, 5:49, 5:34) -> 3 Down (8:04)

2) 3 Up (7:46) -> 4.25 (7:27) = 16 x 1'/1' @ 5% grade (9.0-9.3mph) -> 3 Down (7:54), 4 (7:56)

3) 17 Mile long run - 7:00

March 31st - April 6th
Miles: 118.4
Good weather all week. Two decent workouts, and a long run on Sunday after failing horribly the first try that morning. TBF, I had volunteered at a local road race and waking at 4:30 am to take the metro after working a bit on the weekend had me crash after trying to run maybe 40 min in. Napped, calories, 18 miles felt amazing afterward.

Sunday was bad. Maybe the too little sleep, or the 3-500mg of caffeine to try and power through, I played the game of FAFO and I FO. But I still FA and felt great running after a short power nap.

Mileage is good, progressions to goal MP are good, but wow the speed is lacking. Got none of it since pulling the hammy.

Super happy with a great week and getting more studying and coursework done.

1) 2 Up (7:30) -> 6 Steady (6:31) -> 2 Down (7:37), 2 Up (7:51) -> 4.7 (6:09) = 4 x 1 mile (5:48, 5:53, 5:52, 5:48) / 75" Jog -> 2 Down (8:02

2) 7.4 (7:44), 10.67 miles = 8 mile progression (7:33, 7:11, 7:06, 6:57, 6:40, 6:27, 6:18, 6:11) -> 4' recovery -> 10 x straights / jog back -> 2 down (8:12)

3) 5.3 (7:29), 18 (7:28)

April 7th - April 13th
Miles: 120

Nothing exciting this week. Over time work made the week drag out. Majority of this week’s workouts were just into brutal headwinds. If it wasn’t 15mph steady it was 30+ gusts.
Trying to get better at nutrition during workouts and that’s hard. I used to be able to take 4-6 gels no problem and now I’m struggling to keep down 2. Going to have to get back to basics and work on that pretty hard.

1) Am - 3x2 mile (12:28, 12:19, 12:12) w/ 2-2.5 minutes rest, Pm - 7 x 1200m (5:51-5:46 pace average)

2) MLR 14 miles - 7:06

3) 20 mile long run - 2 up -> 8 miles - 53:15 w/ 5 minutes rest into 4 x 1 mile (6:07, 6:06, 6:03, 5:58) w/ 2 minutes rest and down to 20

April 14th - April 20th
Miles: 92

Down week due to work obligations and Easter Holiday with the family. Moved some things around to be with my parents. Happy holidays to those who celebrate.

workouts were okay. Friday felt controlled, but stupid of me to read the rest wrong and only have 100m recovery. 3 gels on the long run and a practice race morning breakfast. Think I am getting better at what I want to eat and what works with Gu now.

1) 10 miles steady - 6:37

2) 2 miles (5:36) w/ 5 min rest into 12 x 300/100 j at mile effort (5:10-5:0x)

3) 16 long - 7:15

honestly wtf even is this thread? lol nobody cares

April 21st - April 27th
Miles: 118

One Day of workouts during the work week, signed up for a half for a steady effort with a friend.

Weekday workout on the track and then volunteer a bit so the kids sharpened up for Penn Relays. Sunday a local half sandwiched between a 4 mile warmup and cooldown to make it 20 with my best friend. Wednesday warm but comfortable but Sunday windy. 15mph headwinds that felt like it went the whole race straight into us with 35mph gusts.

1) Am: 4 x 2400 @ 6:00 pace w/ 400j , Pm: 12 x 400 around 80seconds give or take a few.

2) 20 mile Long Run w/ 13.2 Steady in the middle (6:29 average).

April 28th - May 4th
Miles: 120

Two workout days. Double T on Saturday and a pivot from running hill repeats to a hard 5k . Set a new best of 16:34. How ridiculous that I pull a groin and strain a glute in the cold running 5:40s for a half but can rip in the middle of marathon training.

no long run this week, how sad. Seeing Sinners twice in a week, how great.

1) 5k - 16:34

2) Am: 5 x 1 mile w/ 75” rest (5:55-5:50), Pm: 8 x 1k w/ 60” rest (5:45-40)

May 5th - May 11th
Miles: 126.5
Again, two workout days. Wednesday morning with a tempo cutting from Marathon effort to half marathon effort. 300s on the track that afternoon before watching some former students have their senior night. A few grad parties to goto this summer now.
Sunday solo for 22 miles. Training partner was running late and told me he'd meet me mid-workout. Never saw him sadly. Alone for the whole thing, that was mentally taxing. Felt much better than the half marathon together two weeks ago as a workout.

Lots of energy still throughout this week. Work, family, relationships are going good. Making sure none of these ever go south due to this last month left before tapering.

1) AM: 13 Miles = 4 Up -> 5 Mile Tempo (6:01) -> 4 Down (7:51), PM: 8 Miles = 1 Up -> 8 x 300 (4:50, 4:53, 4:55,5:03,4:56, 4:54, 4:53, 4:44) / 500j -> 3 Down (8:18)

2) 22 Miles (6:48) = 4.25 Up -> 8 x 1 On (6:09,6:07,6:05,6:06,6:07,6:07,6:05,6:05) / 1 Off (6:45, 6:48, 6:48, 6:46, 6:44, 6:47, 6:50, 6:48) -> Down to 22

May 12th - May 18th
Miles: Too many
Just one real workout this week. A mid-week progression from easy to about 5:4x for 9-10 miles then 4 x 200. One very long run of 26+ miles. Touched MP a bit at the end and felt like a switch being flipped. Body knows what that feels like on a moment's notice now.

Running felt fun again this week, like the way it felt during covid when I first started running in the summer. Would love to try some longer longer distances this fall or next year.

May 19th - May 25th
Miles: Too many

Another week down and experimenting with incredibly high mileage. Two workouts. One medium long run and one long run workout.

1) 3-2-1 w/ 2 min jog going from 6:07-6:00-5:49 then coming back that afternoon for 10 x 1k w/ 75” rest.

2) 20 miles with 1 hour steady 6:4x into 10 x 1 on 1 off into 30’ steady 6:30 into 10 x 1 on 1 off. Averaging 5:3x-2x for the ons.

I think after this next marathon I will stop with this thread. It’s been a great accountability tool for me and an introduction into marathoning. But it’s not anything I need anymore to continue running the way and for the reasons I want. So I guess to myself and the last 4 years here, thank you. I’ll see you one last time in the end of June.

Excited for Grandmas this week. A couple of good workouts since then. Incredibly busy with life and work, but most notably:

3-2-1 w/ 600m jogs again going (5:49,5:51,5:53) - (5:40,5:42) - (5:21)

20 miles w/ 10 easy into 10 at a 6:04 average

4-1-2 averaging 6:20s for the 4 into a mile float around 6:50 then 2 around MP (6:02, 6:05)

just need some decent weather and have some fun with my friends. Good luck to anyone else racing.

whats the goal for Grandmas