Average Training Log/Thread - Just Keeping Track

Not my day, but I got to race and have fun. 1:21:06

midweek update - goal pace for Boston has been changed, goal pace will range from 6:20-6:15

March 21st – March 27th

Sore, riding an emotional low right now. Just stay consistent and keep running.

65 Miles
Monday
Rest
Tuesday
PM Run: 8 Miles - 7:37
Wednesday
PM Run: 10 Miles - 7:19
Thursday
PM Run: 12 Miles - 7:30
Friday
PM Run: 7 Miles - 7:12 = 6 and strides at marathon pace every .1
Saturday
AM Run: 12 Miles - 7:24
Sunday
AM Workout: 16 Miles - 7:21 = 30 min jog, 5 miles at Marathon Pace (6:27, 6:22, 6:14, 6:16, 6:15), easy to 16.

March 28th – April 3rd

90 Mile

Had some major hamstring issues that worked themselves out. All marathon pace workouts feel easy now.

Monday
Rest
Tuesday
PM Run: 12 Miles - 7:25
Wednesday
AM Workout: 13 Miles = 3 up, 2mi @ 6:15, 3min jog @ 8:30, 8x1min hill (on treadmill 5%) @ 6:15-6:30 / 1min flat @ 8:00 and easy, 3min jog @ 8:30, 2mi @ 6:15 , 2-3 down

PM Run:6 Miles - 7:57
Thursday
AM Run: 6 miles - 7:48

PM Run: 12 Miles - 7:27
Friday
AM Run: 8 Miles - 7:42
Saturday
AM Workout: 19 Miles = 2 easy, 4 (6:19,6:19,6:20,6:19) 1 float (6:59) - 3 (6:17, 6:16, 6:17) / 1 float (6:56) - 2 (6:15, 6:17) / 1 float (7:00) - 1 (6:14) / 1 float (6:53), 3 down
Sunday
AM Run: 14 Miles 7:25

April 4th – April 10th
72 Miles

Last two 'workouts' until Boston. I feel much fitter than my previous build for Columbus and am hoping to carry that fitness into this with a sound nutrition strategy and hydration plan. Just freshening up here and there and taking all miles easy. Just going to be taking things extra easy on this week until race day.

Wednesday's workout was into straight headwinds and pouring rain. Saw some car accidents and a head on collision during my cooldown. No super shoes were used and all I have are some very worn Saucony Endo Speeds with about 450 miles on them. Legs feel not super snappy but just like steel beams that will hit the paces I ask them to. Was supposed to keep all reps between half and 10k pace and push the last half real hard on the final rep. I guess my body only wanted to give 5:40s on that day.

Sunday was one gel that I had to force down. Never felt like I needed nutrition, but oh well.

This build has made me realize and learn a lot of things about myself moving forward. My weaknesses are any incline or hills, I need to work on straight up FAST speeds, and that as long as I have calories I can pretty much run any distance. Moving forward, I want to really work on the shorter stuff that requires more intensity before building back up for November. Maybe try and break into the low 17s for a 5k or in the 16s.

Taper continues to roll this week, I'll be reading a ton of books.

72 Miles

Monday
Rest

Tuesday
PM Run: 12 Miles + Strides - 7:10

Wednesday
AM Workout: 11.81 Miles - 3 up, 8 x 3 minutes on (6:00, 5:56, 5:52, 5:48, 5:52, 5:56, 6:00, 6:06-5:45) 1.5 minutes off (7:32, 7:39, 7:55, 7:52, 7:49, 7:57, 8:20, 8:14), 3 down

PM Run: 4 Miles - 7:56

Thursday
PM Run: 12 Miles - 7:24

Friday
AM Run: 6 Miles - 7:47

Saturday
AM Workout: 15 Miles - 6:52 = Easy-Mod with 20min at (6:15-6:10) thrown in the middle

Sunday
AM Run: 10.25 Miles - 7:12

2:45:27

I needed this

April 11th – April 18th
75.25 Miles
Crazy week of last minute career changes and travels. Got it all in and ran my first Boston. Negative split the course and will do a full race recap later. Very tired at the moment and still unpacking. The week leading up was as follows and I'll be taking some rest then in a little while some easy jogs. Slowly build back up and not really anything on the calendar or planned until November. Just keep trying to grow as a human being in the mean time.

Monday
Rest
Tuesday
PM Run: 10 Miles - 7:35
Wednesday
AM Workout: 8.42 Miles = 3 up, 15 minutes at goal pace, 3 down
Thursday
PM Run: 10 Miles - 7:42
Friday
AM Run: 8 Miles - 7:20
Saturday
AM Run: 8 Miles - 7:51
Sunday
AM Run: 4.63 Miles + Strides = 8:58

Monday

Boston Marathon - 02:45:27

Great - love the log. A well-deserved time.

Thank you very much

* **Name:** Boston Marathon
* **Date:** April 18, 2022
* **Distance:** 26.2 miles
* **Location:** Boston, MA
* **Website:** https://www.baa.org/
* **Strava:** https://www.strava.com/activities/7003078172

Time: 2:45:27

Goals
| Goal | Description | Completed? |
|------|-------------|------------|
| A | Have fun | *Yes* |
| B | Sub 2:45 | *No* |
| C | PR | *Yes* |

Splits
| Mile | Time |
|------|------|
| 1 | 6:25
| 2 | 6:23
| 3 | 6:23
| 4 | 6:26
| 5 | 6:21
| 6 | 6:19
| 7 | 6:19
| 8 | 6:16
| 9 | 6:18
| 10 | 6:17
| 11 | 6:17
| 12 | 6:16
| 13 | 6:18
| 14 | 6:17
| 15 | 6:17
| 16 | 6:10
| 17 | 6:19
| 18 | 6:17
| 19 | 6:16
| 20 | 6:15
| 21 | 6:29
| 22 | 6:06
| 23 | 6:09
| 24 | 6:11
| 25 | 6:04
| 26 | 6:09
| 27 | 5:29

Training
Training for this race was almost entirely based on a goal of top 100 / sub 1:17 for the NYRR Half Marathon, which took place about a month before Boston. The whole build was consistently high mileage, never really peaking unless I was on Christmas break from teaching where we reached mileage into the 110s or so. Otherwise, I routinely hit 80-100+ (low) miles a week consisting of two workouts. One workout on Wednesday and another workout on Saturday, Wednesday and Thursday were both double days where I’d do a shorter yet faster speed session (10k or faster paced work) in the morning around 5:00 am before going to teach. Wednesday workouts would average about 12-13+ miles and I’d double for another 6-7 miles at some local club or beer runs, supplementing with some minor strength work with resistance bands and a kettlebell. I’d double as well on Thursdays with similar mileage but all easy. Saturday was the first of two weekend long runs that would have longer tempo work around half marathon to marathon pace. Sunday would be another long run but all easy pace and a bit shorter than Saturday, sometimes I’d be allowed to double if the Sunday runs were shorter; a club run with some locals in the morning and then a double after lesson planning and some beer/brewery bingo in the evening. I’d made sure to eat constantly during this kind of mileage and was able through calorie counting maintain a weight of 130-135 where I feel strongest and least fragile during a marathon build. From previous races and training, I’ve found I usually get a bit smaller for the shorter distances, but got too small and fragile for my ultra, so I’ve found a good middle ground where I perform best.

Pre-race
Pre-race was a nightmare of personal circumstances and travel logistics. I’d gotten a call and 24 hours notice to travel an entire two days early from Ohio to the north for an interview and new job position. With this in mind and newly added stress, I wasn’t sleeping the best and could only control my emotions so much.

Staying at the airport hotel in Boston airport, I woke up at 4:30 am like I’d practiced before and rolled out of bed to make my coffee of choice for every long run and race morning, pouring over black coffee with two packets of instant espresso. Making sure I’d cleaned myself out properly after my caffeine fix, I began to shove two bagels in the pockets of my father’s beat up jacket he’d let me borrow as a throw away and took my race kit (partially on, I'd put the shoes on at gear check) to the subway. Listening to a Spotify race playlist for our club, I’d be asking about 3 random participants to help me pay for a subway ticket as I didn’t factor in that I'd need a way to pay for the metro to actually arrive at the race.
My coach and I had talked a bit the night before and discussed race strategies and goals while I was having dinner. He thought I could go sub 2:45 and potentially 2:44/2:43 if I ran it right; but there were only two ways to run Boston: 1. Positive Split or 2. Negative Split. I ran the latter following our plan of taking the first 6 miles in 6:25-6:20 and from miles 6-15 slowly working our way down to 6:20-6:15 pace. “Work your way through those hills with strength 16-20 same 6:15-6:20 knowing a couple of miles will be slower than 6:20 cuz a few of the newton hills are tough.” Lastly, close 21-26 in 6:10-6:00.My last two other assignments were to high five kids, and blow kisses at the scream tunnel. “Don’t be one of those too serious all business runners”.

Similar to my teammate, I threw out on social media my goals and wanted to try and find a group at the start. My first Boston and being alone, I wanted to get some sort of confidence with people I knew, but that ended up not happening.
Making my way to gear check, dropping off my bag and loading the busses, I’d been shaking and zoning out the entire time to conversations between all participants wearing a red bib. Little did I know that the buses took us all to the wrong location, and we first arrived somewhere else besides Athletes Village. But, this being my first Boston, I didn’t know any better.

A pop tart and cliff bar later when our coral was called to line up, I got to the starting line.

Race
Miles 1-6
The beginning of the race was the most congested and uncomfortably comfortable I’d ever felt. I heard the first three miles were the most downhill miles of the entire race, but I had no clue what it felt like to drop 300+ miles. I wanted to speed up but held back and stuck to the plan, starting the furthest up I could within my wave and letting people pass me just as I was told. Ticking down each mile like clock work, I’d end up chatting with other runners and eventually another teammate who was close to me fitness wise. We’d catch up on life and a few other simple things in between our gameplans and excitement for Boston, sticking to the plan of a gel every 30 minutes. In between miles 4-5 I took an uncaffeinated Maurton and took water every 15 minutes along the course.

Miles 6-15
Executing the plan exactly as told, I saw my Garmin push mile/split 6; a tad bit earlier than the timing mat set along the course and extended my stride ever so slightly. Letting those ahead of me know I’d be making my way through, passing on your left, or sometimes just simply cutting across them. It was euphoric staying within my pace range and was entirely conversational, my breathing not erratic, and the heat/atmosphere keeping me excited the entire way. This was different from any other marathon I’ve run. I can’t recall much of the miles, I was in the moment with the people. Talking with a cardiologist of 10+ years about my little brother studying for the MCAT to high 5-ing children that all had their hands stretched across the barriers. My favorite parts of these were smacking a giant cut out of Will Smith’s face or kissing 3 different girls in the Wesley scream tunnel; to my surprise when running through this college town that tunnel is not actually a tunnel. . .

Miles 15-20
This is where I had heard the hurt locker was, but I felt little pain compared to the misery I experienced crossing the bridges of New York. Was I more prepared? Were these hills more gradual? Was it the previous two other gels I’d consumed (one uncaffeinated and one caffeinated), I’ll never know. My legs are genetic anomalies, they’re 125%+ as dense as a normal person’s bones, so I could handle the down hills perfectly fine but the up hills are where I struggle. I knew I could use the rolling Newton hills to propel myself up and ride the down stronger than others. Doing this, I was able to maintain my pace except for getting 15 seconds off of goal pace for Heartbreak Hill.

Miles 20-Finish
I ran, I ran with strength and ran according to what I was told. I knew I was going to PR but didn’t know if I’d be able to come across my goal of sub 2:45. Right then left, I saw the finish line and ran. I pointed to my father in the crowd and crossed the line. I knew I was above 2:45 but I also knew I executed, I felt strong, and I knew I did not law it all on the line this race.

Post-race
I immediately got my gear from the buses and changed shoes, picking the peeled skin that had rubbed the wrong way from my racing shoes and called my father to try and find him. His phone was dead, but he was already there with a smile on his face. The same man who had given me an IOU to run the Boston Marathon when I was coming out of recovery for an eating disorder had just witnessed his son who he thought wouldn’t live past college run a time that qualified me to be 880 overall out of 25,000+ runners. We had plans to go to Tracksmith and drink, to celebrate and come back to our hotel, but because of work situations he had to immediately make the drive back to Ohio and teach 3 hours after he’d arrived home. Emotionally drained but physically feeling fine, I went back to the hotel to send him off. I showered and napped and woke up to get back to the city for a lobster roll. I meant to go out with friends, but emotionally. . . I wasn’t there. I cried, this race was my race from my deathbed and father’s IOU on an Xmas eve to now and I wanted to be alone to relish in that. I walked to a random Irish pub like him and I would have done and had a Sam Adams, calling him for a few hours while he drove.

I slept like a baby that night with my medal on.

April 19th – April 24th
38 Miles

Spent the work cross training, hiking, biking, focusing on a good diet, and doing whatever I want. Slowly bringing it back with small fun runs with run clubs and catching up with people I couldn't really train with before. Hoping to spend the summer working on my speed and shorter distance stuff til November for the NY Full. Would like to get low 2:40 or sub. The quest continues.

Monday
Boston Marathon - 02:45:27

Tuesday
Rest

Wednesday
1 hour X Train

Thursday
1 hour X Train

Friday
4.5 mile hike

Saturday
AM Run: 5k jog - 8:57 --> 1 hour X Train

Sunday
AM Run: 8 Mile - 8:13

April 25th – May 1st
65.2 Miles

No workouts, all easy miles.

Monday
3 Mile 21st birthday run - 7:28
Tuesday
PM Run: 8 miles - 7:11
Wednesday
PM Run: 10 Miles - 7:20
Thursday
AM Run: 12 Miles - 7:04
Friday
PM Run: 8 Miles - 7:34
Saturday
AM Long Run: 14 Miles - 7:21
Sunday
AM Run: 10 Miles - 7:04

May 2nd – May 8th
76.7 Miles

First fartlek back on Wednesday, medium effort run long run on Saturday. Capped the speed at 6:50, very controlled and easy. Next race is a 5k the end if June. Hoping for something below 17 minutes. Nothing too exciting.

Monday
PM Run: 3 Miles - 8:36
Tuesday
PM Run: 12 Miles - 7:19
Wednesday
AM Run: 5 Miles - 7:57

PM Workout: 9.7 Miles = 3 Up (7:13), 8x1 on (5:37, 5:32, 5:29, 5:31, 5:24, 5:29, 5:29, 5:20) / 1 off (7:12, 7:17, 7:29, 7:23, 7:18, 7:22, 7:27), 1 down [solo] (7:11), 3 down [fleet feet] (8:02)
Thursday
AM Run: 12 Miles - 7:24
Friday
PM Run: 8 Miles- 7:54
Saturday
AM Long Run: 15 Miles- 6:54
Sunday
AM Run: 12 Miles - 7:18

May 9th – May 15th

78.26 Miles

Both workouts felt controlled. No gels but got super dehydrated on Sunday. Sweating more than usual due to humidity. Saturday was indoors on a treadmill and took my dad to the gym while we were checking out my new city I'll live in. Love exploring DC. Been doing Monday easy jogs for fun.

Monday
PM Run: 3 Miles - 8:43
Tuesday
PM Run: 12 Miles - 7:19
Wednesday
AM Run: 5 Miles - 7:55
PM Workout: 10 Miles - 6:45 = 10 Miles Easy-Mod with 1 Minute on at the start of every mile [after mile 3]: Mile 4 (5:53 -> 7:11), Mile 5 (6:01 -> 7:02), Mile 6 (5:39 -> 7:00), Mile 7 (5:34 -> 6:56), Mile 8 (5:37 -> 6:55), Mile 9 (5:27 -> 6:49), Mile 10 (5:20 -> 6:42)
Thursday
PM Run: 12 Miles - 7:19
Friday
PM Run: 10 Miles - 7:52
Saturday
AM Workout: 12 Miles - 6:40 = 6 Easy -> 6 Progressing: 6:40, 6:27, 6:19, 6:09, 6:00, 6:00
Sunday
PM Run: 14 Miles - 7:19

May 16th – May 22nd
77 Miles

Saturday workout on the treadmill due to Lightning storms, harder on the treadmill than outdoors but still felt good enough. Heavy legs for Sunday. Losing a little bit of weight and struggling with that. Need to make sure I'm eating and drinking enough. Hydration is becoming a bit of an issue. Lose 7+ of water through sweat. But, heat training makes me feel like a god during these summer easy runs.

Found a gift card for Walmart while doing a run, treated myself to lamb chops. Stomach doesn't agree with lamb night before a workout. But damn it tasted good.

Monday
PM Run: 3 Miles - 8:18
Tuesday
PM Run: 12 Miles - 7:12
Wednesday
AM Run: 5 Miles - 7:40
PM Workout: 8.2 Mile Workout = 3 Miles Up -7:31, 3 x [2 Min on (5:47, 5:28, 5:29)/1 Min off (7:15, 7:53, 6:57) -> 30 sec HARD (5:05, 4:57, 4:59)/ 1 Min off (7:31, 7:34, 6:55)], 3 Miles Down - 7:28
Thursday
PM Run: 12 Miles - 7:24
Friday
PM Run: 8.06 Miles - 7:56
Saturday
AM Workout: 13 Miles - 6:55 = 3 Up - 22:24 -->25 min - 4 miles (5:33s/8s)
5 x 3 min on / 2 min off --> 1 mile 7:30 -> 6 x 1 min on / 1 min off
(5:16/8-7:30) --> 3 Down - 22:05
Sunday
AM Long Run: 16 Miles - 7:16 = Progressing from 8:00 - 6:50

May 23rd – May 30th
81 Miles

Both workouts done in extreme hot mid day or early in the am with high humidity and dew point. Been incorporating indoor cycling 1-3 times a week for fun. Hoping to sub 17 in a 5k in a couple of weeks. Lost a significant amount of weight, trying to find a balance for that again. Maybe I'll just have more fun with summer and bicycling and maybe swimming. Could probably survive a triathlon.

Monday
PM Run: 3 Mile Jog
Tuesday
PM Run: 12.1 Miles - 7:12
Wednesday
AM Run: 5 Miles - 7:37
PM Workout: 11.17 Miles = 3 up (7:16) 1600 (5:27) -1200 (5:28) - 800 (5:26) - 400 (5:26) w/ 400 (7:48, 7:25, 7:34, 7:36) recovery --> 1 Mile easy (7:12) --> 4x30 (5:17, 5:07, 5:01, 4:56) sec / 30 sec (7:18, 7:16, 7:13, 7:38) --> 3 down (7:30)
Thursday
PM Run: 12 Miles - 7:23
Friday
PM Run: 8 Miles = 7:50
Saturday
AM Workout: 13.6 Miles = 3 up, 3x1 mile @ HM (5:49, 5:50, 5:50) w/ ,5 jog rec (7:57,7:56, 8:02) --> 3 x 3 min @ 5k (5:26, 5:26, 5:26) w/ 2 min jog rec (8:02, 8:06, 8:01), 3 x 30 sec fast (4:46, 4:53, 4:54) w/ 1 min easy (8:15, 8:01, 8:08), 3 down
Sunday
AM Long Run: 16 Miles - 6:50 = up 1/4 mile at 3% incline @ end of every mile, progressive run from 7:30 to 6:30s; capped but felt amazing.

May 31st - June 6th
83.5 Miles
Hydration becoming a major issue. Taking 1-2 gels on all long runs (16 miles longest - probably not needed) but majorly struggling on keeping in fluids and calories. Even with hydration tabs, bottles, sodium, etc., I just sweat it right out. May need to adjust to more indoor running soon. Lost lots of weight recently and feeling and looking rather thin. Still faster and healthy, but starting to feel like I'm bordering on that line this week.
Monday
PM Run: 3 Mile Jog
Tuesday
PM Run: 12 Miles = 7:09
Wednesday
AM Run: 5 Miles = 7:35
PM Workout: 9.75 Miles =3 up - 7:21 --> .5 Mile @ 4:56 --> 1 Mile Jog @ 7:41 --> 6 x 1 min 5k pace (5:21, 5:28, 5:18, 5:15, 5:21, 5:18) / 1 min easy (7:20, 7:27, 7:42, 7:34, 7:30, 7:26) --> 3.31 down - 7:24
Run Club Triple?: 3 Miles - 8:39 [free beer]
Thursday
AM Run: 4 Miles - 7:52
PM Run: 12.36 Miles - 7:25
Friday
PM Run: 8 Miles - 7:56
Saturday
AM Workout: 10 Miles = 3 Up - 7:13, 6 min @ 5:45 / 2 min E --> 2 x 3 min @ 5:24 / 2 min E --> 6 min @ 5:45, 3 Down - 7:14
Sunday
AM Long Run: 16 Miles - 16 Miles = 7:26

June 6th - June 12thst
76.9 Miles

Hydration and calories still a problem, legs feel week no matter what I do now. I'm guessing that's just the effects of running with heat indexes of 100+ all the time now.

Monday
PM Run: 3 Miles - 7:33
Tuesday
PM Run:12.1 Miles - 7:19
Wednesday
AM Workout: 10.6 Miles = 3 Up (7:455) -> 1 Mile TT (5:18) / 5 minute walk ->1 Mile Jog (7:51) -> 3 x 3 min HM Pace (5:54, 5:53, 5:49) / 2 min easy (7:34, 7:53, 7:35) -> 3 down (7:22)
Thursday
PM Run: 12.44 Miles - 7:18
Friday
PM Run: 8 Miles - 7:59
Saturday
AM Workout: 10.75 Miles = 3 Up -> 15 x 1 Min on (5km pace 5:20s - 5:10s) / 1 Min recovery -> 3 down

PM Run: 4 Miles - 7:58
Sunday
AM Long Run: 16 Miles = 4 Solo - 7:34, 8 Run Club - 7:56, 4 Solo - 7:24

June 13th - June 19th
80 Miles

Tried a 5k race on Thursday. Evening race at 7 with about 90f temps and 70+% humidity or so. Watch was all off from the get-go. Had my first mile at 5:3x or so but someone on course shouting splits had me at 5:11, knew it was going to be rough the rest of the way. Finished 17:47; again probably my worst race. Felt worse than my mile TT which was also the worst mile I've ever ran. Lots of work to keep doing, but I'm excited to know I'm young enough into running that I've only seriously had structure for two or so years. Just keeping consistent will pay dividends in the end. Kept running afterwards loops on the same course for a tempo workout at the end. Did not feel easy like marathon pace.

Best effort for the 5k thus far is 17:27, ran 17:47. Gonna work on that leg speed the next two weeks still than stack some miles in July.

Saturday's workout was supposed to be between 4:50-5:00; struggled just hitting roughly that. Legs felt super heavy and sore, not my best week but the work was done and it was done enough. Not killed, not perfect, but not mediocre, just consistently average.

Monday
3 Mile Jog
Tuesday
PM Run: 12 Miles - 7:10 Treadmill - H.I. = 111 and I just don't feel safe doing 12 in that
Wednesday
AM Run: 8 Miles - 7:51 and strides
Thursday

PM Race/Workout: 13.2 Miles, 17:47 5k =3 Up -> Race (17:47) -> 2 Easy -> 2 MP Tempo (6:2x, 6:1x) ->3 down
Friday
PM Run:10 Miles - 7:17
Saturday
AM Workout: 10.1 Miles = 3 Up -> 1 Mile (5:37) -> .5 Easy (7:35) -> 4 x 1 min HARD (4:58, 5:00. 5:01, 5:03) / 2 min recovery -> 5 min Easy Easy (7:55) -> 3 Down
PM Run: 5.1 Miles - 7:50
Sunday
AM Long Run: 15.4 Miles - 7:11 + 2.6 Miles - 7:11 = Part on treadmill until I couldn't stop slipping on the belt from sweat and my shoes ripped. Walked back to my apartment and switched shoes and did a quick out and back to finish the 18.