Average Training Log/Thread - Just Keeping Track

April 27 – May 3r

93.3 Miles, 12 Hours 13 Minutes Ran, 440 Ft Elevation Gain

Ran another marathon for fun this week, got a new/official coach to help me with my running goals. Only did 3 doubles and did 3 weight training sessions (Upper, Lower/Legs, Upper). Legs feel incredible, I’m on top of the world atm. Will be completing the YETI 24 Hour Challenge on Monday 5/04/2020 starting at 4pm until 5/05/2020 at 4am.

Monday

AM Run: 7.3 Miles (7:38) – Purposely went on a hillier route around town, took the back roads.

PM Run: 8 Miles (7:40) – Ran along side my mom while she biked, talked the entire time. Began to notice conversational pace for me is around 140-150 bpm and that my pace for that can go from 7:10 or so and up.

Tuesday

AM Run: 7.2 Miles (8:19) – pickups 6 x 30 seconds (6:06, 6:34, 6:55, 6:14, 6:14, 6:04) w/ 1 minute recovery (8:49,8:35,7:42,8:38,8:36,8:27)

PM Workout: 6 Mile Progression Run [not planned] 7:38, 7:15, 7:16, 7:16, 7:11, 6:59

Wednesday

AM Run: 11.1 Miles (8:02)

Thursday

AM: 11 Miles (7:38)

PM Workout: 9.5 Miles = 1 Up (8:04) 3 x 2 Miles (7:05,7:04) (6:58,6:54) (6:55, 6:52) w/ 2:00 Recovery (8:36, 8:26, 8:30) Down back to car 1.81 Miles (8:05, 7:57)

Evening Run: 3.2 Miles (8:53)

Friday

AM: 8 Miles (7:51)

Saturday

AM Marathon: 26.2 Miles (7:39) Conversational pace the entire time, negative split, only had 1 pack of chews and 8 oz of water because I got lost in conversation and forgot all about it. Never hit the wall, found some mushrooms along our route/trail too.

Sunday

AM: 6.6 Miles (9:03) Forced recovery pace/jog for an hour. Definitely could have gone faster but I felt like I should keep it very very slow/to a shuffle. Felt awkward and wrong to go this slow, but perhaps this is what recovery is supposed to feel like? Felt like I was twerking while moving forward at the same time, maybe bad form.

May 4 – May 10

79.9 Miles, 10 Hours 23 Minutes Ran, 285 Ft Elevation Gain

Monday and Tuesday are my off days from work, so my new coach has decided that these will be my longer run days. I took Monday and Tuesday to complete the Yeti 24 hour challenge: Run 5 miles every 4 hours for 24 hours. Besides that, I got in 3 quality weight training sessions, 2 legs and 1 upper body lift with all dumbbell weights going up. I’ve got an official coach to work with now and we are not doubling everyday like I did previously. Mileage will go down but singles will be longer, I’ll only be doubling 2 times or so a week. With a recovery day of running maybe a 5k at the most (very slow). I’ve personally used that day as a date night where I ran with the cute girl from work.

If anybody wants to hear about the Yeti challenge please feel free to ask, I’d love to share my fun experience with it. Otherwise, I’ll keep it to my Instagram and self.

Monday

Yeti 24 Hour Challenge: Loop 1 – 5 Miles (7:23), Loop 2 – 5 Miles (7:31), Loop 3 – 5 Miles (8:04)

Tuesday

Yeti 24 Hour Challenge: Loop 4 – 5 Miles (7:33), Loop 5 – 5 Miles (7:22), Loop 6 – 5 Miles (8:04)

Wednesday

PM Run: 3.2 Miles (8:52)

Thursday

AM: 10 Miles (7:38)

Friday

AM Workout: 12 Miles (7:42) w/ 4x30 Seconds on (5:58, 6:04, 5:54, 5:57) 1 min off (7:32, 7:45, 7:47, 8:01)

Saturday

AM: 10 Miles (7:54)

PM: 5 Miles (8:39)

Sunday

AM Workout: 9.4 Miles (7:37) 3 Miles Up --> 8 x 1 min on (6:27,6:43,6:20,6:25,6:09,6:20,6:09,6:17)/2min easy (7:52,7:45,7:51,7:48,8:03,7:48,7:49,7:41), 3 Mile Down

May 11 – May 17

81.7 Miles, 10 Hours 35 Minutes Ran, 581 Ft Elevation Gain

Another solid week of training with very few times I doubled (twice) and one day of relatively low mileage jogging around. My weight has gone down sadly, but all my weighted lifts have gone up (3 times a week with dumbbells and kettle bells), general pace has gone up, and mileage is still about the same.

Monday

AM Run: 10.2 Miles (7:40)

PM Run: 5 Miles (8:37)

Tuesday

Long Run Workout: 16 Miles w/ 1 minute surges at the start of every mile (starting at mile 6)

Wednesday

AM Run: 4.1 Miles (8:21)

Thursday

AM: 8 Miles (7:28)

Friday

AM Workout: 12 Miles (7:42) w/ 6x30 Seconds on (6:17, 5:40, 6:21, 6:19, 6:30, 6:19) 1 min off (8:54, 7:58, 7: 56, 7:52, 8:07)

PM: 4 Miles (8:47)

Saturday

AM Workout: 12 Miles (7:25) = 3 Up --> Minute Ladders w/equal recovery time 1(6:41/7:52) 2(6:36/7:43) 3(6:22/7:50) 4(6:28/7:51) 3(6:26/7:46) 2(6:11/7:49) 1(6:06/8:14) --> Down back to the car

Sunday

AM Run: 10.2 (7:47)

May 18 – May 24

94.7 Miles, 12 Hours 37 Minutes Ran, 778 Ft Elevation Gain

Stupidly hot and humid as the week went on. Began taking water/fluids a bit more and a cowtail candy as a replacement for gels/chews during runs longer than 10 miles. Same old 3 days of weight training, upper body lifts went up and am now doing a PPL split instead of upper lower upper.

Monday

AM Run: 12. 5 Miles (7:56)

PM Run: 6 Miles (8:53)

Tuesday

Long Run Workout: 16.4 Miles – (7:35) w/ last 4.4 fast (7:11, 7:11, 6:55, 6:45, 6:44)

Wednesday

AM Run: 4.5 Miles (9:22)

Thursday

AM: 11 Miles (7:42)

Friday

AM Workout: 12 Miles (7:47) w/ 6x30 hills and 1 min rest (?, 7:21, 7:13, 7:06, 7:05, 6:54)

PM: 5 Miles (8:51)

Saturday

AM Workout: 10 Miles (7:31) = 3 Up --> Minute Ladders (5-4-3-2-1-30 sec) w/ 2 min jog time: 5(6:44/7:49) 4(6:30/7:49) 3(6:24/8:03) 2(6:09/8:06) 1(5:51/8:03) 30Sec(5:19/8:24) --> Down back to the car

PM: 4.1 Miles (8:47)

Sunday

AM: 12.1 Miles (7:34)

May 25 – May 31

91.42 Miles 12 Hours 7 Minutes 1,191 Ft

Busy week, lots going on in the world. I’m a week behind on posting.

Monday

AM Run: 10 Miles (8:04)

PM Run: 6.2 Miles (7:40)

Tuesday

Long Run (steady): 18 Miles – (7:46)

Wednesday

AM Run: 4.5 Miles (8:55)

Thursday

AM Run: 10.1 Miles (7:26)

Friday

AM Workout: 12 miles - 7:36, 8x30 seconds (6:05,5:55,6:01,6:03,6:12,5:51,5:54,6:00) w/1 min jog (9:05,7:53,8:06,8:18,8:09,7:48,7:51,7:46)

PM Run: 5.1 Miles - 8:50

Saturday

AM Run:3 x 5k loops (9:11,9:08,9:11)

PM Run: 4 Miles evening run - 7:33

Sunday

AM Run: 12 Miles - 7:34

June 1 – June 7

84.4 Miles 11 Hours 46 Minutes 1,742 Ft

With the 5k a day in May thing that I signed up for being over, I took my first rest day on Wednesday in probably. . . forever? I did cross train with biking and walking but no actual running. Focused on exploring national park/trails and actually venturing into the trail running scene a bit (atleast in terms of elevation gain). Weight train twice a week now and don’t do legs, instead just upper and lower body split. Run the hills hard for legs. . . which I've never actually done before (run hills)

Monday

AM Run: 10.1 Miles -7:41

PM Run: 4.5 Miles Trail Running - 14:36 Mile Pace w/ 919 ft climbed

Tuesday

Long Run Workout: 18 Miles: 7:50 pace = 6 Up -> 18.1 Miles - 7:50, 6 Tempo/Goal Pace (7:05,7:10,6:54,7:01,6:56,6:49) -> 6 Down

Wednesday

Crosstraining/Walking

Thursday

AM Run:10 Miles - 7:31

PM Run: 4 Miles - 9:07

Friday

AM Run:12 Miles - 7:54 6x30 Sec Fast (6:15, 6:08,5:59,5:46,5:54,5:59),

PM Run: 5 Mile Double - 8:34

Saturday

AM Run (Workout): 6 Miles - 7:44, 2.55 Miles (hills) - 27 minutes 36 seconds [694 ft elevation gain]

Sunday

AM Run: 12 Miles - 7:51

June 8 – June 14

95.6 Miles 13 Hours 19 Minutes 2,621 Ft

Two weight training sessions and lots of elevation and running on trails. I’m beginning to learn how to control paces from 9:00 – 7:00 based on feel. The long run workout on Tuesday was rough and really had me pushing at the end, but I think doing very long trail runs with a masters runner has not only made me appreciate his philosophy on teaching and future advice, but his stories on his ultras and tips for trail running. All of it was very technical and I’m beginning to learn and experiment with hydration and nutrition.

Monday

AM Run: 10.1 Miles - 7:38

PM Run: 9 Miles - 1:56:59 Trail w/ about 1500 ft elevation

Tuesday

Long Run Workout: 19 Miles: 7:35 pace = 10 Easy -> 5 tempo (6:56, 7:00, 6:55, 6:55, 6:49) -> 4 Easy back to meeting point

Wednesday

AM Run: 4.4 Miles - 9:07

Thursday

AM Run: 12 Miles - 7:40

Friday

AM Run: 12 Miles - 7:32 = 6x30 Seconds (6:06,5:40,5:53,6:07,6:00,5:54) w/ 1 min easy (8:05,7:52,7:49,8:06,7:29,7:54)

PM Run: 5.1 Mile Shakeout - 8:44

Saturday

AM Run (Workout): 6.1(3) Miles - 7:56, 2.66 Miles in 25 Minutes w/6:08 ft elevation = 5'/4'/3'/2'/1' with 2min jog, 3 easy

PM Run: 3 Miles – 8:56

Sunday

AM Run: 12 Miles - 7:44

June 15 – June 21

92.3 Miles 14 Hours 9 Minutes 3,452 Ft

Crazy time for running and randomness, learning a lot from the humidity and heat and had a schedule of helping with Ultras and lots of long runs and doubles. Two days of rest included. Went down to SC for a week for a new job training and meeting.

Monday

AM Run: 8.2 Miles - 7:28

PM Run: 10.5 Miles - 02:08:20 Trail w/ about 1440 ft elevation

Tuesday

Long Run: 20 Miles – 8:06

Wednesday

Rest Day

Thursday

AM Run: 13.1 Miles - 7:26 = , 8x2min on(6:25,6:36,6:36,6:33,6:23,6:24,6:15,6:34)/2min easy (7:59,7:41,7:42,7:44,7:53,7:34,7:42,7:56), 4x1fast (6:00,6:10,6:07,5:57)/1easy (7:48,7:44,8:26,8:32) Rest of miles back to car,

PM Run: 4 Miles – 8:32

Friday

AM Run: 10.25 Miles - 7:28

PM Run: 13.1 Mile Ultra Pacing (100 miler pacing) - 13.1 pacing duty at bob's for a bit more than 3 hours. Also helped at aid stations, no sleep til 3:00 am and awake again at 5

Saturday

Rest

Sunday

AM Run: 9 miles - 8:03

June 22 – June 28

95.4 Miles 12 Hours 53 Minutes, 535 Ft

Fit in a busy week of new jobs and moving/vacationing with running and a run-cation. Two days of ‘lifting’. Moved alot of the schedule around too because of different things coming up throughout the week.

Monday

AM Run: 12 Miles - 7:30 6x30sec fast (5:59,6:02,5:39,5:42,5:37,5:34)/1min jog (7:55,8:39,8:01,7:58,8:15,7:55,7:26)

Tuesday

AM Run: 5 Miles - 8:38

PM Run: 7 miles - 9:30 (MTB Trail)

Wednesday

PM Run: 10 Miles w/ 1 Min fast starting @ Mile 4 - 8:23

Thursday

AM Run: 12 Miles - 7:19 Progressive Run - Starting @ 8:00 pace and working down to 6:31

PM Run: 4 Mile Shakeout - 8:39

Friday

AM Run: 10 Miles - 7:49

Saturday

AM Run: 12.2 Miles – 7:28

PM Run: 6 Miles - 8:30

Sunday

AM Run (failed long run): 14 Miles - 7:57

June 29 – July 5

88.9 Miles 12 Hours 17 Minutes, 2533 Ft

Monday

AM Run: 10.25 Miles - 02:09:06 (Trail run w/1400ft elevation)

PM Run: 6 Miles - 7:43

Tuesday

AM Run: 13.2 Miles - 7:23

Wednesday

REST

Thursday

AM Run: 10 Miles - 7:43

PM Run: 6 miles - 8:25

Friday

AM Run: 12 Miles - 7:32 6x30 seond strides (6:04,5:47,6:00,6:16,5:56,6:01),

PM Run: 5 Miles - 8:46

Saturday

AM Run: 3 up, 10min steady at 6:50/mi, .5mi jog, then 6x1min on/90sec easy, 3mi cooldown = 10.2 Miles

Sunday

AM Run: 12 miles - 7:26

PM Run: 4 mile double - 9:01

July 6 – July 12

95 Miles 13 Hours 47 Minutes, 3881 Ft

Emotionally a rough week for me with a family friend (very close) committing suicide. Needed lots of time and doubles so I can take it in and just come to terms with what happened. Surround myself with friends and just process what happened.

Monday – about 2250 ft of elevation for the day

AM Run: 10 miles - 7:39

PM Run: 10.5 miles - 2 hours

Tuesday – Dehydrated and cramped out after the cutdown. Lost 9 lbs of water and couldn’t recover/keep up with hydration.

AM Run: 10 easy -> 5 cutdown (7:55,7:40,7:31,7:22,7:19) -> 1 mile (9:00), 4 mile shakeout - 8:33

Wednesday

REST

Thursday

AM Run: 12 Miles - 7:38 6x30 sec strides (5:59,5:57,5:35,5:54,5:50,5:34) w/ 1 min jog (8:05,7:49,8:03,7:56,8:11,8:29)

Friday

AM Run: 11 Miles - 7:24

PM Run: 5 Mile double - 8:01

Saturday

AM Run: 12 Miles - 7:22

Sunday

AM Run: 10.18 miles - 02:10:34

PM Run: 4 shakeout with friends

July 13 – July 19

85.1 Miles 11 Hours 16 Minutes, 640 Ft

Monday

AM Run: 12.1 miles - 7:37

Tuesday

AM Run: 9.5 Miles Workout - 7:50; Tempo Mile - 6:42, 4x400s (6:02,6:07,6:09,6:02) w/ 400 easy (8:12,8:14,8:15,8:03)

PM Run: 4 miles - 8:50

Wednesday

AM Run: 8 miles - 7:38

Thursday

AM Run: 6 miles - 7:36 4x30 sec pickups (5:33,5:38,5:29, 5:39)

Friday

5K TT: Warmup  5k  Cooldown = 8.1 miles 5k Pb (19:22)

PM Run: 3.4 mile shakeout

Saturday

AM Run: 12 hangover miles easy 8:08

PM Run: 4 mile shakeout

Sunday

AM Run: Long run easy 18 - 8:03

July 20 – July 26

A lot of analytics now are impossible to see because strava has put everything behind a paywall. I hate you. This week was filled with travel and long drives down to SC to start moving into a new apartment before vacation, then driving again down to Florida.

84.43 mi Miles

Monday

AM Run: 10 Miles

PM Run: 5.5 miles – 730 ft of elevation gain on trails

Tuesday

AM Run: 6 Miles

PM Run: 3 Miles shakeout

Wednesday

REST

Thursday

AM Run: 12miles - 7:31

PM Run: 3.2 miles - 8:58

Friday

AM Run: Morning shakeout 6 miles - 8:33

PM Workout: 13.53 miles - 7:31= Power Hour Workout: 24:20 - 3 miles -> 60:00 - 8.53 miles -> 17:07 - 2 miles Totaling 13.53 miles - 01:41:27

Saturday

AM Run: 7 Miles

Sunday

AM Run: Long run easy 18 – 7:47

July 27 – August 2

Vacation week in Florida with lots of treadmill and random runs while driving around. Consistency was difficult this training week with regards to still adjusting to the heat and humidity (often in the 100s-110s with head index).

96.3 mi Miles

Monday

AM Run: 8 miles - 7:50

PM Run: 4 mile shakeout

Tuesday

AM Workout: 8x2 min mod w/ 2 min easy = 3 - 24:31 -> 4.42 - 32:00 -> 3 - 24:48

Wednesday

AM Run: 5 Mile morning shakeout - 8:36

PM Run: 10 miles - 7:25 + 1 mile w/30sec on and off

Thursday

AM Run: 10 miles - 8:14

PM Run: 4 mile shakeout

Friday

AM Long Run: 16 miles - 7:32 Cut down for last 6 from 7:30/7:00s to 6:50s-6:40s

Saturday

AM Run: 5.5 miles - 8:28

PM Run: 8 miles - 7:51

Sunday

AM Run: 15.1 miles - 7:57 (failed long run attempt)

Good stuff, keep it up!

Thanks man! It was a busy time in my life recently with big changes so I resorted to a lot of treadmill use but otherwise training as of now (playing catch up with these logs) is going well.

August 3 – August 9

Finally moved in to my new place in SC, and became more and more adjusted to daily life here

96.3 mi Miles

Monday

AM Run: 3 Mile Hurricane Shakeout - 8:50

Tuesday

AM Run: 12 Miles – 7:42

PM Run: 3.6 Miles - 8:20

Wednesday

AM Run: Morning Trail Shakeout - 4.1 Miles - 11:04

PM Workout: 11.1 Miles - 7:38 = 3 up -> 12 x 1 min (6:08s-5:50s) & 4 x 30s (5:35-5:20s high) -> 3 down

Thursday

AM Run: 10 miles - 7:38

PM Run: 3.5 miles - 8:35

Friday

AM Run: 6 miles - 8:05

Saturday

AM Workout = 3Miles up = 7:47 -> 5.77 mile workout = 7:03 -> 3 Miles down = 8:19

PM Run: 4 Miles - 8:28

Sunday

AM Run: 16 Miles treadmill - 7:32

August 10 – August 16

Last week I got to spend with my father while he hung out with me. I missed him a lot when he left Friday and I struggled a bit with isolation from family and friends during this weekend. Drove to Greenvile to checkout the Paris Mountain 50km trails. Got very lost, fell pretty hard, and went it all the wrong directions. Not much for workouts this week, was a bit more down and focusing on easy fun miles with family.

76 Miles

Monday

Rest

Tuesday

AM Run: 12 Miles - 7:31

PM Run: 4 Miles - 8:20

Wednesday

AM Run: 10 Miles

PM Run: 4 Miles

Thursday

AM Trail Run: 10 Miles - 12:42 (2075 Feet of elevation and very technical trails)

Friday

AM Run: 6 easy - 7:32 (flooding had me stuck indoors on the treadmill)

Saturday

AM Long Run: 14 Miles - 7:40

Sunday

AM Long Run: 16 Miles - 7:20 Cutdown/Progression for the last 6 to sub 7 pace

August 17 – August 23

Pulled the trigger and signed up for my first trail 50km race. Struggled with being alone in my apartment and waiting for work to start to I ran a lot more since I had the time. Three bodyweight sessions this week also and was finally able to do pullups. Missing friends and family. Trying to keep myself busy. Practiced a lot of race day nutrition and hydration, what worked well for me gel wise, and began fueling my runs more often than I usually would. Lots of elevation and duration focus with trail and climbing workouts this week. Started doing shakeouts in the AM to try and get used to a teaching full time routine.

100 Miles

Monday

Rest

Tuesday

AM Run: 12 Miles - 7:30

PM Run: 6 Miles - 8:30

Wednesday

AM Run: 6 Miles (trail) - 8:41,

PM Run: 10.5 Miles Workout - 3 Up -> 4.5 Workout - 37:30 = (2% @ 7.7 5 min , 4% @ 7.1 5 min, 8% @ 6.1 5 min) -> 1 Mile - 7:30 ->(8% @ 6.1 5 min , 4% @ 7.1 5 min, 2% @ 7.7 5 min) -> 3 Down

Thursday

AM Run: 6 Miles - 8:21

PM Run: 10 Miles - 7:23

Friday

AM Run: 6 Miles - 8:16

PM Run: 10 Miles - 7:57

Saturday

AM Long Run Trails: 18-20 Miles - 9:25 (1064 ft elevation with winding and technical MTB trails)

Sunday

AM Long Run Workout: 15.5 Miles – 8:01 = 3 up -> 3x1 Mile (6.3 @ 5%, 6.1 @ 7%, 5.1 @ 10%) ->Rest to 15.5 cutting down from around 7:30 pace down to 7:10s). Finishing with 1162 ft of gain in those 3 miles