My goal to become decent; a training log

2/10 7mi @ 7:35/mi

2/11 7mi @ 7:36/mi

2/12 1mi wu 3x800, 2x600 w/3min rest

2/13 3mi @ 8:07/mi

2/14 3mi @ 7:40/mi

2/15 5mi @ 7:36/mi

2/16 1.25mi wu 1600m race 5:41 1mi CD

I've been sick this week and I pretty much feel fine when I'm not running but when I'm running I feel awful and weak it just feels like I'm super out of breath and tired. The workout wasn't good at all this week and I don't even think I need to explain how abysmal this race was, I came through 1k in 3:20 and basically gave up and jogged it in the last 400 because I felt like absolute garbage and knew I wasn't going to even break 5:20 anyway also this track is terrible it's a crappy flat 200m track that is basically the Sahara desert inside. I already had the slowest seed time in my heat, granted it was very closely packed but I was lapped by almost everyone and it was just embarrassing.

Don't beat yourself up about it too much. This is probably the worst race you'll have all season, so it's all uphill from here at least. Don't forget to get some sleep and maybe take a few more days off/very light to fully recover in order to stay in shape for spring (hopefully your coach will be understanding about it).

Keep the ball rolling!

Posting this a couple days late

2/17 5mi @ 7:48/mi

2/18 AM 5mi @ 7:26/mi PM 3mi @ 8;00/mi

2/19 5mi @ 7;30/mi

2/20 AM 6mi @ 7:34/mi PM 3mi @ 8:05/mi

2/21 5 @ 7:32/mi

2/22 8 @ 7:38/mi

2/23 6 @ 7:45/mi

Total 46mi

Good week I'm racing this Sunday and my achilles has been feeling really good ironically expect for the day I'm posting where I basically took a day off cause it flared up again but it's pretty much under control. I'm feeling a lot better but still coming back from being sick

2/24 AM 5mi @ 7:38/mi PM 3mi @ 7:19/mi

2/25 5mi @ 7:24/mi

2/26 5mi @ 6:41/mi

2/27 1mi Achilles sore

2/28 5.5mi @ 7:34/mi

2/29 4mi @ 7:29/mi

3/1 1mi 1600 in 5:10, 1.5mi CD

Total 32mi

Finally almost but to full strength. Not quite cause I could still feel my breathing wasn't great in the 1600, but I'll be completely back in a week or two. This wraps up indoor season and now I have 5 weeks with no races to just put my nose to the grindstone with a lot of mileage and do some specific work.

3/2 6mi @ 7:23/mi kinda progressive

3/3 7mi @ 7:38/mi

3/4 1mi wu 2mi crappy tempo 12:47 2mi cd

3/5 7mi @ 7:50/mi

3/6 5mi @ 7:19/mi

3/7 7mi @ 7:45/mi

3/8 5mi @ 7:37/mi

Total 42miles

Pretty good week except the tempo I felt like garbage, I tried out Vaporflys on friday and they're awesome I think Im gonna race in them. Gonna grind out the next 4 weeks and gonna start doubling, this next week is gonna be 50-55

I enjoy your training logs. I'm trying to get down to 1:30 this year for 13.1 and 3:15 for 26.2.

Right now my base pace is 8:30 but I am running EZ. Haven't done any speedwork or tempos yet, but trying to get the base pace below 8:15 or 8 even.

your consistency is solid man, good work. take this advice with a grain of salt, but why double? none of your runs last week were over 60 minutes, let alone a long run. i got big gains when i started doing singles consistently over 60 minutes and a long run.

I mostly did it because it made it easier for me to get my mileage in when my Achilles was hurting, but now I'm going to start doing it again because im upping my mileage to around 60 and our coach only lets us run 50-55min per day at most so I'm gonna have to start doing some doubles

Lol posting this like 4 days late cause I'm lazy but whatever

3/9 1mi Wu 7mi @ 7:38/mi PM 3mi @ 7:58/mi

3/10 1mi wu 6.5mi @ 7:56/mi

3/11 1mi wu 4x1200 Easy 800 Hard PM 4mi @ 7:31/mi

3/12 .5mi wu 5mi @ 7:59/mi

3/13 8.25mi @ 7:40/mi

3/14 4mi @ 7:47/mi

3/15 13.1mi @ 7:45/mi

Total 60.7mi

Really good week of training first time hitting 60 miles in a week and I'm track to do it again this week but in singles. Things are finally looking up again so that's cool, body feels pretty good overall.

Week 3/16 - 3/22

3/16 Rest

3/17 Hilly 11.4mi @ 7:25/mi with surges

3/18 8mi @ 8:02/mi

3/19 4mi Wu/cd 6x(400Hard, 400Recovery, 800 Moderate)

3/20 8mi @ 7:51/mi

3/21 9mi @ 7:33/mi

3/22 Hilly 15mi @ 7:40/mi

Total: 61.5mi

Good week of training highest ever volume again but this time it was in 6 days on singles. I feel good even after that long run which was the longest I've ever gone. I feel very aerobically fit right now and Im planning on bumping up to 65mi next week.

3/23 5mi @ 7:45/mi

3/24 2mi wu/cd 4mi @ 6:34/mi

3/25 1.5mi @ 7:29/mi Little bit of Quad tendonitis

3/26 6mi @ 7:47/mi

3/27 3.5mi wu/cd 3x2mi w/2min rest (12:13, 12:08, 12:20)

3/28 off

3/29 12mi @ 7:44/mi

Total: 43mi

Decent week 43mi on basically 5 days felt crappy in the beginning of the week but felt better as it went on, had a good threshold workout on Friday and it felt really smooth overall a down week on mileage but I had some Quadricep tendonitis so I took some days off. it feels good now though planning on hitting 60 this week.

Keep up the consistency.

I would like to recommend a couple tips that will go a long way:

- twice per week, preferably on days before workouts or races, do 4-8 x 100m strides at mile down to 400m race effort (FULL recovery) or 3-5 x 150m accelerations (50-50-50), focus on perfect and relaxed form, doing this consistently week after week will go a long run and only takes about 15 minutes a couple times per week, your economy/form/speed/durability will all improve

- look to add a hill workout of some sort every 10-14 days, 30-45s hills at a hard effort with jog down recovery for example, speed/power/economy/kick at the end of race will all improve

Thinking of doing hills as well, how many repeats do you recommend? 10? 8?

katdaddy wrote:

Keep up the consistency.

I would like to recommend a couple tips that will go a long way:

- twice per week, preferably on days before workouts or races, do 4-8 x 100m strides at mile down to 400m race effort (FULL recovery) or 3-5 x 150m accelerations (50-50-50), focus on perfect and relaxed form, doing this consistently week after week will go a long run and only takes about 15 minutes a couple times per week, your economy/form/speed/durability will all improve

- look to add a hill workout of some sort every 10-14 days, 30-45s hills at a hard effort with jog down recovery for example, speed/power/economy/kick at the end of race will all improve

I think he mentioned in an earlier post that he does strides every 5-7 days but just doesn't post it.

And Ballakingmod[/b, katdaddy literally just said 4-8x100m strides every day with full recovery.

Uh he was talking about strides not hills. Was I asking you? No.

katdaddy wrote:

Keep up the consistency.

I would like to recommend a couple tips that will go a long way:

- twice per week, preferably on days before workouts or races, do 4-8 x 100m strides at mile down to 400m race effort (FULL recovery) or 3-5 x 150m accelerations (50-50-50), focus on perfect and relaxed form, doing this consistently week after week will go a long run and only takes about 15 minutes a couple times per week, your economy/form/speed/durability will all improve

- look to add a hill workout of some sort every 10-14 days, 30-45s hills at a hard effort with jog down recovery for example, speed/power/economy/kick at the end of race will all improve

Yeah I'll pretty much do strides 4-5x times a week I just don't post them but they're basically only 40-50m so I might incorporate some more organized stuff like the 100s and 150s you mention. I'm also gonna add some hills once I adjust to the volume a little more because I did it in like december and I think it helped a lot so Ill probably add it back, thanks for the advice man!