Training log. Road to ???

Monday: 60 minute easy on grass + 8x20 second strides
Tuesday: 3x10 minutes at LT off 2 minutes - 75 minutes total. 6:10/mi
Wednesday: OFF
Thursday: 100 minute easy/moderate long run. road
Friday: 60 minutes easy. treadmill
Saturday: 80 minutes moderate. grass
Sunday: 75 minutes easy/moderate hilly. sand

7:30/60 miles total. Felt really good. Want to do this volume for a while, but add a second workout instead of the Saturday moderate run. Highest volume ever by 30 minutes.

Monday: 60 minutes easy on trails +6x15-20 seconds uphill, jog down
Tuesday: 30 minute easy tempo - 75 min total. 6:18/mi
Wednesday: OFF
Thursday:8x200 speed economy with 2:30 jog. 34,4 average. - 80 min total
Friday: 60 minutes easy on grass
Saturday: 75 minutes easy + 4x20 second strides
Sunday: 100 minute long run on trails.

7:32/~60 miles total. Good week. Did my Tuesday tempo at 10pm so I was a little tired but it was okay. Progressed from 6:25/mi at the start down to 6:07/mi. About ~2 hour race pace I'd say. 200's where mostly for turnover and retaining speed. Not sure what race pace but probably between 800 and mile pace. Didn't get lactic acid building up.

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Timothayy wrote:
I've been building base and am going to keep doing that the coming months. Past few weeks have been
2:50, 4:18, 5:32, 6:31, 7:00 and I ran 5:32 this past week as a downweek. I train by time, not mileage btw. Goals are just getting as fast as I can. Maybe 16:30, I don't really know where my limits are since I've never ran high volume consistently or periodized my training.

Last week was an easy down week.
Monday: 31 min ez + 4x20 seconds strides
Tuesday: 20 minute tempo @6:10/mile - 60 minutes total
Wednesday: OFF
Thursday: 8x200m speed economy with 200 jog and 1 minute standing rest in 35,3 average. - 70 minutes total
Friday: 45 min ez
Saturday: 90 min ez long run over hills. Faster last 2 miles.
Sunday: 35 min ez

5:32 total

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Monday: 60 easy grass + 8x20 second strides
Tuesday: 3x10 minutes LT off 2 minutes. 5:57/mi avg
Wednesday: OFF
Thursday: 100 minutes on the treadmill. 8:17/mi with 3700ft of elevation
Friday: 60 minutes easy grass
Saturday: 75 minutes easy grass
Sunday: 80 minutes easy

7:30/60 miles total

First four days were probably my best days of training ever. LT workout wasn't even hard at all, and the very hilly, basically mountain long run felt like easier than marathon effort, even with that big elevation. Didn't really plan on doing that, but I found running flat on a treadmill for 100 minutes too boring, and I had to get on the treadmill that day.

The problem was that my biggest elevation in a run thus far was about 1500 feet, so this was over double of my pr without building up to it. Felt fine on Friday, but on Saturday and today my calf was nagging a bit so I didn't do the tempo workout I had planned just to be sure. I already had a big down week planned for this next week so the timing is good I guess. I am probably going to do 5 hours for this next week, but maybe a bit less depending on how I feel. I had pre-planned this big down week because I started building in October and will be racing or time trialing in April, so a big down week seemed like a good idea

Monday: OFF
Tuesday: OFF
Wednesday: OFF
Thursday: 30 easy grass
Friday: 45 easy grass
Saturday: 60 easy
Sunday: 45 progression grass

3:00/25 miles total

Took 3 days off at the start of the week just to get my calf issue sorted out even if it was kind of fine after one day off. Since I started building base in October and track ends in late May for me, I had planned to take 3 days off in December or January at the start of the block, so this felt like the perfect timing for that. No calf pain anymore. Hope I can now keep training until May. Also a learning experience to not try to climb half a mountain in a run without building up to it.

Monday: 60 easy on trails + 8x10-15m hills
Tuesday: 75 easy +4x20 second strides
Wednesday: OFF
Thursday: 100 minute long run. 30 easy - 60 ~ marathon pace (6:42/mi pace) - 10 easy
Friday: 60 easy grass
Saturday: 75 easy grass + 8x100m strides
Sunday: AM: 60 min of soccer. PM: 25 minute warm up - 40 minute easy tempo 6:20/mi - 15 minute cool down

Total: 7:30/60 miles or about 8:00/63 miles if you count the time spent running during soccer.

Good week. Was going to do a workout on Tuesday, but felt terrible. Because of that I made my Thursday long run into a bit of a workout. Both of my workouts went pretty well, didn't go into the pain cave or anything. I really like doing longer tempo's like these ones and I feel like I gain the most fitness from them too. Was a bit sore during my Sunday tempo because of the soccer in the morning but I didn't feel like it inhabited my run too much. But still, in the future I will try to do soccer after a workout if I play soccer.

Monday: 60 easy trails. Super sore from soccer and the tempo.
Tuesday: 5x6 min LT off 1 min. 5:57 avg. 75 min total including wu and cd.
Wednesday: OFF
Thursday: Long run. 20 min easy - 60 min progression 7:00/mi to 6:28. 6:40 avg. - 20 easy. 100 total
Friday: 60 easy trails
Saturday: 75 easy trails +2x20 flat + 2x20 hill @ mile effort. Then 4x10 seconds uphill HARD with full recovery jog.
Sunday: 7x200 in 35.3 avg, last one in 31.6. 80 min total.

7:38/62 mi/100k about.

Very good week. Felt great and hit basically everything from top speed to marathon pace. Basically 3 workouts with 60 minutes moderate during the long run, but the speed economy workout and that long run didn't really feel like full blown workouts. I'll back off on long runs when I have two other aerobic workouts in a week. Was supposed to do 8 200s but miscounted. Oh well, not the end of the world.

Monday: 60 easy trails
Tuesday: 100 minute easy long run
Wednesday: Hour bike ride
Thursday: 12 minute tempo - 65 total
Friday: 75 easy trails
Saturday: 70 easy trails + 5x20 second strides
Sunday: 40 minute easy tempo 6:08/mi avg - 80 total. Splits: 6:17 - 6:15 - 6:13 - 6:06 - 6:03 -6:00 - 5:56 last .5 - PM lift

Pretty decent week. Would've been a bad week if it weren't for the tempo this AM. Felt pretty bad on Thursdays workout, I've been experimenting with drinking coffee before workouts and that upset my stomach so bad I couldn't run faster than 8:00 pace after 12 minutes so I just started cooling down. This morning I didn't drink any coffee, and I felt really good on the tempo so I'll just ditch the coffee for the foreseeable future.

That tempo this morning felt really good and not too hard except for the last bit at sub 6 pace. The average pace is faster than I was doing my lactate threshold work at last month and 12 seconds per mile faster than 2 weeks ago. Happy with that, mileage isn't too hard and it seems to be paying off.

Going to take a down week now.

Monday: 30 easy trails
Tue: 75 easy long run
Wed: OFF
Thu: 15 easy tempo -10 LT - 5 hard with 2 min rest @ 6:15 - 5:53 - 5:20 with last minute at 5 minute pace
Fri: 30 easy trails
Sat: OFF
Sun: OFF

Total: 3:30

Really frustrating week. I had a down week planned and the first 3 days were fine. Thursdays workout was also great, maybe a bit too great. I did it on a (calibrated & at 1%) treadmill because it was storming outside, and I think that messed up my form when going 5:20 pace and gave me calf pain.

I ran on it the next day and I felt okay, but not great so I took Saturday off, didn't get better so took Sunday off. It's currently Monday and it's getting better. I need to strengthen my calves more because they seem to be weak. I mainly focus on hips and glutes right now. Also I am not going to do anything faster than lactate threshold work on the treadmill, it's just not good for my form it seems. I think I can start running again tomorrow but its just annoying how my plans got messed up and I ran so little this week.