Training log

I'm choosing between the same plan or sticking with essentially the same training but much less structured. I'd be interested to hear how the low carb goes, especially with the long E/M runs.

You're going to confuse most people here with the metric unless you switch to miles or provide conversions. Or just write in German to avoid the problem ;)

The long run this week felt really good.

Looking forward to the M sessions as well.

On 1st December I actually did run following workout(from Daniels marathon 2Q):

7.54km (4.6miles) in 38:30min

9.98km(6.2miles) in 40min (M pace)

1.64km(1mile) in 6:20min (T pace)

7.99km(4.9miles) in 32:30 (M pace)

1.62km(1mile) in 8:30min

I did this run early in the morning without fuel but I suspect I ate a lot of carb rich foods the night before. So might be a reference for later.

Probably I can afford some time to convert to miles :)

13.01.-19.01.2020

Mo:

10.8 km (6.7mi) @ 5:41min/km (9:08 min/mile) with 9 uphill strides

Tue:

(4x 200m R + 4x 400m R + 4x 200m R)

headwind during 200m, tailwind during 400m(don't have track, run in straight lines)

Warm-up: 3.3 km (2mi) @ 5:17min/km (8:30 min/mile)

200m @40.6s - 200m @1:18min

200m @42.5s - 200m @1:23min

200m @40.4s - 200m @1:24min

200m @41.6s - 200m @1:27min

400m @74.3s - 400m @2:31min

400m @74.8s - 400m @2:39min

400m @73.8s - 400m @2:40min

400m @75.2s - 400m @2:42min

200m @39.9s - 200m @1:30min

200m @42.2s - 200m @1:27min

200m @42.0s - 200m @1:36min

200m @42.8s

Cooldown: 2.95 km (1.8mi) @ 5:45 min/km (9:15 min/mile)

Wed.:

10.1 km (6.2mi) @5:16 km/min (8:28 min/mile) with 8 slightly uphill strides

Thu:

(3x 1.6km (1mi) T + 6x 200m R)

headwind during 200m

Warm-up: 3.2 km (2mi) @ 5:43 min/km (9:12 min/mile)

1.62 km @6:15min - 190m @1min

1.61m @6:08min - 200m @1min

1.61m @6:18s - 140m @50s

200m @39.2s - 200m @1:29min

200m @39.3s - 200m @1:23min

200m @39.6s - 200m @1:25min

200m @38.8s - 200m @1:33min

200m @39.7s - 200m @1:30min

200m @38.8s

Cooldown: 2.7km (1.6mi) @ 5:57 min/km (9:34 min/mile)

Fr:

10km (6.2mi) @ 5:40min/km (9:07 min/mile) with 8 slightly uphill strides

Sat:

(14.4km M Pace)

1.6km (1mi) @ 5:42min/km

14.4km (9mi) @ 4:07min/km (6:37 min/mile) (M Pace)

2.6km (1.6mi) @ 6:19min/km with 6 slightly uphill strides

Sun:

rest

Week summary:

75.4km (46.9mi) , 533m elev, 5:10 min/km (8:18 min/mile)

I'm satisfied with the week.

Long run felt quite hard and even pacing would make it easier. Wish that I would concentrate more on running than on thoughts on quitting the workout. Need to improve mental toughness.

Maybe it's interesting to note, that I didn't eat about 20 hours prior to this workout, as well as very little carbs the day before, and I believe it's more psychological problem, because I thought that I need fuel and that I will bonk soon.

Also had some pain around left knee whole week but only if cycling, running uphill or during stair climbing. Hope its nothing.

20.01.-26.01.2020

Mo:

11.5 km (7.1mi) @ 5:42min/km (9:10 min/mile) with 10 uphill strides

Tue:

Warmup + 4x(2x 200m R \w 200m E + 400m R \w 400m E) + Cooldown

Warm-up: 3.3 km (2mi) @ 4:55min/km (7:54 min/mile)

200m @38.3s - 200m @1:21min

200m @39.2s - 200m @1:26min

400m @76.9s - 400m @2:36min

200m @39.6s - 200m @1:24min

200m @39.2s - 200m @1:32min

400m @78.5s - 400m @2:44min

200m @39.6s - 200m @1:30min

200m @39.6s - 200m @1:32min

400m @76.4s - 400m @2:42min

200m @39.2s - 200m @1:31min

200m @39.2s - 200m @1:32min

400m @77.6s

Cooldown: 3.06 km (1.9mi) @ 5:56 min/km (9:32 min/mile)

Wed.:

10.2 km (6.3mi) @5:40 km/min (9:07 min/mile) with 8 slightly uphill strides

Thu:

Warmup + (7x2min H \w 1min E) + Cooldown

Warm-up: 3.3 km (2mi) @ 5:25 min/km (8:43 min/mile)

0.54 km @2min (3:41 min\km) - 0.19km @1min

0.55 km @2min (3:38 min\km) - 0.2km @1min

0.54 km @2min (3:41 min\km) - 0.2km @1min

0.56 km @2min (3:35 min\km) - 0.21km @1min

0.56 km @2min (3:35 min\km) - 0.21km @1min

0.55 km @2min (3:39 min\km) - 0.19km @1min

0.57 km @2min (3:30 min\km) - 0.17km @1min

Cooldown: 3.12km (1.9mi) @ 5:46 min/km (9:16 min/mile)

Fr:

10.03km (6.2mi) @ 5:29min/km (8:49 min/mile) with 8 slightly uphill strides

Sat:

19.08km (11.9mi) @ 4:51min/km (7:48 min/mile) with 8 slightly uphill strides

Sun:

rest

Week summary:

75.1km (46.7mi) , 665m elev, 5:13 min/km (8:23 min/mile)

No pain this week but legs felt tired on workouts.

A bit disappointed with how slow I was on Thursday (goal is 3:34 min/km). Legs were quite tired and seems like I didn't digest my breakfast fully.

Good stuff, keep posting. I'm 1 week behind you on the same plan so it's interesting to see the same workouts posted, albeit at faster paces.

Also interesting to see the interaction between workouts and low carb, e.g. on the M pace 14K. It looks like you suffered a bit on that one.

27.01.-02.02.2020

Mo:

10.45 km (6.5mi) @ 5:25min/km (8:43 min/mile) with 10 slightly uphill strides

Tue:

Warmup + 4x(400m R \w 400m E) + 1E + 4x(400m R \w 400m E) + Cooldown

(very windy weather, fast times = tailwind)

Warm-up: 3.3 km (2mi) @ 5:31min/km (8:52 min/mile)

400m @75.6s - 400m @2:32min

400m @74.7s - 400m @2:41min

400m @75.4s - 400m @2:44min

400m @76.8s

1.7km E in 10:39min

400m @81.2s - 400m @2:40min

400m @78.0s - 400m @2:59min

400m @82.2s - 400m @2:53min

400m @82.2s - 400m @2:36min

Cooldown: 2.91 km (1.8mi) @ 6:31 min/km (10:29 min/mile)

Wed.:

10.3 km (6.4mi) @5:26 km/min (8:44 min/mile) with 8 slightly uphill strides

Thu:

Warmup + 4x(200m R \w 200m E) + 3T + 2x(200m R \w 200m E) + Cooldown

(windy - very windy)

Warm-up: 3.08 km (1.9mi) @ 5:30 min/km (8:51 min/mile)

200m @40.0s - 200m @1:24min

200m @41.8s - 200m @1:23min

200m @40.7s - 200m @1:20min

200m @41.2s - 200m @1:20min

4.71 km in 18:45

1st km in 3:50

2nd km in 4:02

3rd km in 4:02

4th km in 4:02

rest @ 3:59 min/km

26s break

200m @39.9s - 200m @1:32min

200m @41.2s - 200m @1:24min

200m @40.7s - 200m @1:31min

200m @38.7s

Cooldown: 2.59km (1.6mi) @ 6:11 min/km (9:57 min/mile)

Fr:

9.44 km (5.8mi) @ 5:49min/km (9:21 min/mile) with 8 slightly uphill strides

Sat:

19.13km (11.9mi) @ 5:25min/km (8:43 min/mile)

Sun:

rest

Week summary:

76.3km (47.4 mi) , 597m elev, 5:25 min/km (8:43 min/mile)

Tue felt too hard, guess because my pacing is really bad. Will eventually have time to go to a track and learn to run certain paces.

Also planning on entering a club and compete in track events in the next few weeks.

If you believe Garmin I have segments where I sometimes (rather always) run around 3:00 min/km and then slow down towards the end. Very costly and not as effective as it could be I think.

Thu tempo was slow, but was a very windy day. (rather all week was windy) Nevertheless I felt too good at the end of the tempo so should have pushed more.

Since friday I have light cold which probably affected the long run + bad hydration.

@usr2518:

Thanks for the encouraging words and I hope you have success!

I hope that I can stay a week ahead and not get sick.

I might have suffered and may suffer. But there also has been a sharp increase in intensity overall.

Sadly can't say what a typical improvement would have been on a carb rich diet but I'll be honest I can't

say I've improved in the last weeks. However I'm more productive overall.

What's thy vDOT?

Probably 55-56, but I do my runs by feel since I have no track.

Awesome.

Check out my log -

https://www.letsrun.com/forum/flat_read.php?thread=9827329#9827329

So, training mostly on roads?

Wish you best success.

Training in a park and forest. Avoid roads as much as possible.

Why is that?

I think concrete is unnecessary stress on joints.

Why no track?:

The university's track has been under construction for many years. It seems they are finally doing something.

Now that I have two months no lectures I can visit local tracks and I will. Hope that I will find someone who has decent pacing so I can get a feeling where I am.

03.02..01.-09.02.2020

Mo:

10.56 km (6.5mi) @ 5:25min/km (8:43 min/mile) with 10 slightly uphill strides

Tue:

Warmup + 5x(200m R \w 200m E + 200m R \w 400m E + 400m R \w 200m E) + Cooldown

(tailwind 400, headwind 200)

Warm-up: 3.1 km (2mi) @ 5:37min/km (9:02 min/mile)

200m @40.6s - 200m @1:18min 200m @40.2s - 400m @2:24min 400m @77.3s - 200m @1:20min

200m @40.2s - 200m @1:21min 200m @40.2s - 400m @2:27min 400m @75.3s - 200m @1:26min

200m @40.2s - 200m @1:27min 200m @42.2s - 400m @2:36min 400m @78.3s - 200m @1:27min

200m @41.8s - 200m @1:26min 200m @41.7s - 400m @2:38min 400m @78.3s - 200m @1:25min

200m @41.7s - 200m @1:27min 200m @41.6s - 400m @2:42min 400m @77.7s

Cooldown: 2.26 km (1.4mi) @ 6:17 min/km (10:06 min/mile)

Wed.:

10.42km (6.5mi) @5:23 km/min (8:39 min/mile) with 8 slightly uphill strides

Thu:

Warmup +( 4x 1Mi T \w 1min break + 4x 200m R \w 200m E ) + Cooldown

(windy - very windy, headwind 200)

Warm-up: 3.29 km (2mi) @ 5:19 min/km (8:33 min/mile)

1.57km @6:14min (3:58min/km, 6:23 min/mile) 0.2km @1min

1.61km @6:16min (3:53min/km , 6:14 min/mile) 0.18km @1min

1.60km @6:15min (3:55min/km , 6:18 min/mile) 0.19km @1min

1.57km @6:14min (3:58min/km , 6:23 min/mile) 0.2km @1min

200m @40.3s - 200m @1:22min

200m @41.5s - 200m @1:24min

200m @41.3s - 200m @1:30min

200m @37.8s

Cooldown: 2.49km (1.54mi) @ 5:50 min/km (9:23 min/mile)

Fr:

10.74 km (6.67mi) @ 5:32min/km (8:54 min/mile) with 8 slightly uphill strides

Sat:

AM:

(1 Mi E + 9 Mi M + 6 Strides)

1.6 km @5:40min/km (9:07 min/mile)

14.53 km @4:06 min/km (6:35 min/mile)

2.54 km @6:05 min/km (9:47 min/mile)

PM:

5.38 km @9:03min/km

Sun:

rest

Week summary:

83.7km (52 mi) , 508m elev, 5:08 min/km (8:15 min/mile)

Fine week.

Feeling something at my left ankle(that was broken due to an accident).

On the PM run yesterday I felt every few steps pain. When walking there is nothing. Worriesome but hopefully nothing fractured.

Planning on doing three doubles a week, with 30min very easy runs on workout days.

Also trying to cut down weight to 62kg.

Great! I hope the nag is nothing serious.

I, for one, busted on today's 10 mile MP run. I was sick yesterday and clearly haven't recovered.

Ye that sucks and I guess objectively we should rest.

Maybe I therefore will miss the next weeks workouts and do easy runs only and go to phase 3 afterwards. 10x 400m R might be too much if my ankle hurts.

No log is ever needed

LowCarbTestRunner wrote:

Ye that sucks and I guess objectively we should rest.

Maybe I therefore will miss the next weeks workouts and do easy runs only and go to phase 3 afterwards. 10x 400m R might be too much if my ankle hurts.

Exactly the same for me. The first 3 weeks of this plan were perfect, then I got some knee pain (patellofemoral syndrome) and am taking some days off, which is frustrating. You could replace the 400 R with 400 uphill at slower pace.

Well I forced it yesterday though I did the slower part due to headwind up to 62km/h. (38.525mp/h)

All I can say its not worse.

Hope you recover fast!

I'll be racing on March 1st, a 10k as I'd be entering phase IV of the daniels plan. Did you get any races planned on the radar?