Average Training Log/Thread - Just Keeping Track

There was a social after the race at a bowling alley but I had to pass sadly. I still have to use bumpers lol

January 16th - January 22nd
Miles = 84 Miles
Wednesday track session and Sunday long run again. Raced XC Nationals and raced my first 10k and first XC race on Saturday. Sunday long run took 3 gels and 20 oz of water.

Monday
AM Run: 3.63 Miles - 8:15 (30 minutes easy easy)
Tuesday
PM Run: 12 Miles - 7:07
Wednesday
AM Run: 6 Miles - 7:38
PM Workout: 9.1 Miles = 3 Up - 7:29 , 10 x 1 (5:45, 5:41, 5:45, 5:40, 5:42, 5:41, 5:43, 5:48, 5:29, 5:49) /1, 3 Down - 7:31
Thursday
Am Run: 6 Miles - 6 Miles - 8:00
PM Run: 10 Miles - 7:26
Friday
AM Run: 8 Miles - 7:51
Saturday
Race - XC National 10k Open = 2 Up - 8:08, 6.3 Miles - 6:06 (6:10, 6:08, 6:07, 6:06, 6:07, 6:03, 5:55), 3 Miles Down - 8:15
Sunday
Am Long Run: 18 Miles - 7:23

Race Recap
Name: Cross Country National 10k Open
Date: January 21, 2023
Distance: 10 Kilometers
Location: Richmond, VA
Time: 00:38:27
Goals
A: Have Fun [Yes]
B: 36-ish minutes [No]
Splits - Kilometer Time
1 3:46
2 3:52
3 3:50
4 3:49
5 3:46
6 3:50
7 3:45
8 3:49
9 3:44
10 3:45
Training
Training for this 10km race was pretty routine and followed whatever I was given by my coach. I do a Wednesday speed session on the track or treadmill and a Sunday long run with marathon-half marathon pace work. Leading into this, I had a couple of really strong workouts in January where I felt like my body was starting to click and get better at faster paces. Earlier in 2022 when I first moved I had a rough fall season of races and performances. I struggled with not feeling the best, blowing up in a 5k race and having pretty bad fatigue in my legs and stomach. I had a minor eating disorder relapse that I think set me back a couple of months from losing too much and weight and getting adjusted to my new living situation, so the training from the end of November after recovering from Covid-19 and the NYC Marathon had been safe but steady for me. The month of January I had 20 x 1 minutes on and off working from Marathon pace to 5k pace, a 5-4-3-2-1 workout starting at 5:50 and working to 5:00 flat or a bit below, and 10 x 1 minutes on and off at around HM/10km effort. Holding between 80-90+ miles a week
Pre-race
Pre race I woke up and had breakfast, a short walk and drove down to Richmond around 11:30 to watch the master’s race. I went back afterwards and had a light lunch in my car and graded papers until the junior men’s race and then just watched. Jogged for 2 miles to warm up 40 minutes before and then threw on a pair of Vaporflys. I don't have spikes and didn't know anybody who wore my size that I could borrow a pair from.
Race
I never raced a 10km race before, never ran XC or on grass, so this experience was entirely new for me. My coach had told me that around 36 minutes would be strong for me on a good day and the weather was perfect. 50’s and little wind. The plan was to go around HM effort and depending on how I felt running on grass/dirt cut down as far as I wanted. I took off with the rest of the runners and was in last place for the 1st kilometer. Running on grass isn’t what I’d expect and I felt like I wasn’t used to the surface. Not springy or spry but I held on to what felt like a half marathon pace effort, just controlling my breathing and not getting erratic. Thinking I’d try to cut down every lap or mile and just have fun with it. Going out around 6:10 or so the first mile, I knew that was my goal marathon pace and it felt pretty comfortable. So I tried to cut down further each lap to 6:00 or so. I never quite made it there and muscularly felt pretty weak trying to, but aerobically felt fine and not gasping like I had before for other races I’d done. I loved running on the grass and just following the guys ahead of me after each loop, just trying to creep up further ahead and stay to the right (I was told by my coach to not be ‘that guy’ who accidentally trips an elite when they lap me). There isn’t much to say, I ran each loop/mile slightly faster than the last and was able to run and be 3rd from last. I didn’t get to 6 minute pace til the end but 5:55 the last stretch to the finish felt like a hard effort and I did what we had planned to do for this race, give a hard effort.
Post-race
I grabbed a Gatorade and switched shoes, did a 3 mile cooldown and stayed for the awards then drove home. It was about a 2 hour drive and I still had a long run the following morning and couldn’t stay in Richmond for the group long run the next day. I feel good after that 10km and being able to run within myself a pace that back in August I wasn’t able to get or hold close to because I’d not treated my body right with the fuel and recovery it needed. Continuing to build for Boston and see what else I can try to do, but a 10km race and a XC race are now off my bucket list

January 23rd - January 29th
Miles = 91 Miles
Wednesday track session and Saturday on the treadmill (coach okayed that). Wednesday felt rough and was into pouring rain and cold with crazy winds. Paces felt off and that is okay. Very effort based. Saturday was 10-10-10 which averaged out to be about goal marathon pace. Two strength training sessions.

Signed up for a half marathon in the first week of March.
Monday
Rest
Tuesday
PM Run: 12 Miles - 7:22
Wednesday
AM Run: 6 Miles - 7:54
PM Workout: 13.14 Miles = 3 up - 7:31 , 6.88 Miles = 5 x 3(5:51, 5:56, 6:02, 5:51, 5:56)/ 2 (5:46, 5:45, 5:51, 5:47, 5:50)/ 1 (5:31, 5:53, 5:46, 5:28, 5:30 ) w/ 1 Jog, 3.24 Down - 7:46
Thursday
Am Run: 5 Miles - 7:51
PM Run: 12 Miles - 7:23
Friday
AM Run: 8 Miles - 7:51
Saturday
AM Workout -11 Miles = 3 Up - 7:45, 4.9 Miles = 10 min HMP (5:50-5:47) -> 10 min 50k (6:30-6:27) -> 10 min MP (6:10-6:07), 3.1 Down - 7:26

PM Run - 6 Miles - 7:58

Sunday

AM Long Run - 18 Miles - 7:37

January 30th - February 5th
Miles = 94 Miles
Wednesday track session and Saturday on the treadmill. Single digit temps aren't safe for me so I kept it smart and ran indoors. Sunday was incredibly sore and shuffling/dragging my feet a bit so I kept it honest and easy. Could have gone moderate but my body had other plans. Taking gels/calories is no longer a problem, continue to run the miles.

Dropping the strength work and sticking to core and stretching. Hamstrings/Hipflexors are incredibly tight and will be working on that.
Monday
Rest
Tuesday
PM Run: 12 Miles 7:35
Wednesday
AM Run: 6 Miles - 7:48
PM Workout:10.78 Miles = 3.1 up - 7:20, 4.75 Miles = 8 (5:56 --> 6:02) - 6 (5:52 --> 5:38) - 4 (5:45) - 2 (5:23) - 1 (5:08) w/ 2 min recovery (7:42, 7:53, 7:48, 7:54, 8:12) , 3 down - 7:28
Thursday
Am Run: 8 Miles - 7:56
PM Run: 10 Miles - 7:29
Friday
AM Run: 10 Miles - 8:07
Saturday
AM Workout:14 Miles = 3 Up - 7:35, 8 Miles - 6:17 = 4 x 1 (6:00-5:49) / 1 (6:40-6:30), 3 Down - 7:25
PM Run - 5 Miles - 8:05
Sunday
AM Long Run - 18 Miles - 7:30

February 6th - February 12th
Miles = 97 Miles
Two workouts, One workout in the long run. Fell down and scrapped myself up pretty bad on Sunday. Going to the doctor's tomorrow to make sure I'm all good. Ran/Jogged extra on Tuesday morning, not accounted for in mileage. Bad anxiety about testing woke me up too early. In a pretty good routine and things feel . . . average. Nothing crazy special. Tired legs but a happy heart.

Eyes on Boston and Newport Half Marathon in March. Really miss my clubmates and can't wait to see them in April.

Ran for the first time on the Towpath here in DC. Felt awkward running on rocks for a bit but reaffirms that I really want to try JFK 50 on it some day. Who knows when, but I got the rest of my life to go for it.
Monday
Rest
Tuesday
PM Run: 2 Miles - 7:24
Wednesday
AM Run :6 Miles - 7:55,
PM Workout: 13 Miles - 3 Up - 7:34, 7 Miles = 8 x 3’ [800m] (5:56, 5:55, 5:52, 5:52, 5:46, 5:46, 5:42, 5:41) / 2’ [400m] (7:54, 7:47, 7:49, 7:45, 7:58, 8:04, 8:03, 8:10) -> 4 x 30” (4:57, 4:56, 4:45, 4:54) / 1’ (7:48, 7:59, 7:45, 8:01), 3 Down - 7:58
Thursday
Am Run: 6 Miles - 8:03
PM Run: 12 Miles - 7:27
Friday
AM Run: 10 Miles - 8:02
Saturday
AM Run: 14 Miles - 7:25
PM Run - 4 Miles - 7:58
Sunday
AM Long Run - 18 Miles = 3 Up - 7:19, 12 Miles = 6 x 1 (6:15, 6:15, 6:10, 6:10, 6:07, 6:07) / 1 float, 3 down - 7:27

Tuesday 12 Miles not 2

February 13th - February 19th
Miles = 96-97 Miles
Two workouts. Track on Wednesday and WOD/4 Mile to Alexandria on Saturday. Sunday long run around Georgetown. One gel for Saturday. Ended up getting 21 miles in by the end of the day and having my parents visit. Workout was moved up so I can spend time with them.

Feel surprisingly good for running nearly 100 miles on 6 days. Saturday's workout is slightly downhill with rolling hills but netting down. I use it routinely on long runs and HM/Marathon work to simulate what it might be like at Boston. Downhill running is harder for me than flat, once I got to the third rep of two miles 6:15 felt very comfortable and I decided to just keep rolling with 6:10s. Sub 6 is not terribly difficult, my legs feel it and it's hard to make them move fast enough but I can talk to myself and complain about the cold no problem.

Monday
Rest
Tuesday
PM Run: 12 Miles - 7:23
Wednesday
AM Run : 6 Miles - 7:35
PM Workout: 11.25 Mile Workout = 3 Up - 7:43, 5.25 Miles - 6:18 = 6 x 800 (5:44, 5:47, 5:45, 5:46, 5:52) / 200 -> 4 x 400 (5:37, 5:39, 5:37, 5:31) / 200, 3 Down - 7:42
Thursday
Am Run: 12 Miles - 7:10
PM Run: 6 Miles - 8:08
Friday
AM Run: 10 Miles - 8:01
Saturday
AM Workout: 15 Miles - 6:55 / 17 Miles = 3 Up -> 2 miles MP (6:16, 6:11) 2 miles HMP (5:59, 5:59) 2 miles MP (6:10, 6:10) w/ 3 minute jog recoveries -> 4.7 Miles down to the metro + 2 mile jog home (8:28)
PM Run: 4 Miles - 7:52
Sunday
AM Long Run - 18 Miles - 7:31

February 20th - February 26th
Miles = 106-107 Miles
One workout on Wednesday and Sunday long run practicing nutrition. Was supposed to go for 24 miles but made it to 22 after 5 gels and a stomach problem. Vomited at the metro bus stop in Alexandria and didn't make it further. Shoe change at mile 12 and a quick bottle of water. Gels at mile 4-8-12-16-20. Two strength training sessions.

I don't think I could sustain this much mileage at 108/110. I can't eat enough and I ended up just eating a bunch of junk/binging at night because I was so hungry. Either I need a better weekly calorie plan or something in the case of trying to do that much more mileage again. Any input on getting in enough calories at that mileage would be much appreciated.

Monday I ran since it was holiday.

Monday
Lunch Run: 7 Miles - 8:02
Tuesday

AM Run: 5 Miles - 8:00

PM Run: 12 Miles - 7:24
Wednesday
AM Run : 6 Miles - 7:54 ,
PM Workout: 11.7 Miles = 3 up (7:17), 5.7 Miles = 8 x 3 min on (5:43 - 5:38 Pace) / 90 sec off (8:00's), 3 Down (7:36)
Thursday
Am Run: 5 Miles - 8:04,
PM Run: 12 Miles - 7:28
Friday
AM Run: 8 Miles - 7:58
Saturday
AM Run: 12 Miles - 7:27
PM Run: 6 Miles - 8:00
Sunday
AM Long Run: 22 Miles = 12 - 7:30 -> 10 Miles - 6:42

1:19:41 chip time, Recap of the race and week later. Got 5 miles easy easy before the day is done.

February 27th - March 5th
Miles = 80 Miles

One tune-up workout and no strength training, mobility every day and core. Wednesday on the treadmill and Wednesday speed sessions may need to be moved inside for the foreseeable future unless I am allowed to use the track. A lot of students will be using it for track season now and unfortunately we may not all be able to share the track and run together. Saturday was a 6 mile shakeout with friends and strides, went out for the first three miles conversational on a straight path and within the first 10 minutes dipped below 7 minute pace and knew I was either blowing my race the next day or I was in shape to do what I needed to do. The last time I did a shakeout for Chicago I felt awful, perhaps still recovering from my relapse.

Sunday I raced the Newport News VA One City Half, I was going to stick around and try to meet people afterwards but once I saw my drive back home was 5 hours and I still had a shakeout and dinner date I left pretty early. One gel at mile 6-7. Breakfast was a bagel with some pb 3 hours before and an hour before a pack of poptarts. Did I need this? No, but its what I do for Marathons and I wanted to do the same thing and practice for Boston. Plan was to go out at 6:10 pace give or take and progress as I see fit, ride it comfortably hard. Conversational the entire way until I tried to dip below 6 min pace. Coach said once I go under I can't go back so I wanted to keep that really just towards the end to run a sub 1:20 comfortably hard. In the end, I didn't feel like I was racing until the last 2-3 miles and am seeing this as a move in the right direction. Feeling in control of pace but just not alot of intensity after a 106 mile week is not bad.

Met two people I really looked up to since first starting this running log three years ago. Really cool to meet people you first were influenced by on social media.

Monday
Rest
Tuesday
PM Run: 12 Miles - 7:37
Wednesday
AM Run : 6.1 Miles - 7:59
PM Workout: 10.75 Miles = 3 Up [1.25 - 7:45 + 1.75 - 7:34] -> 4.7 Miles = 6 x 3 min on (6:00) / 2 off (7:30) -> 3.1 Down - 7:15
Thursday
Am Run: 4 Miles - 7:50
PM Run: 10 Miles - 7:33
Friday
AM Run: 10 Miles - 7:45
Saturday
AM Run: 6 Miles + Strides - 7:34
Sunday
Race - Newport News One City Half Marathon - 1:19:41; 13.2 Miles - 6:03, 2 Mile cooldown - 8:10

PM Run: 5 Mile Shakeout - 8:15

March 6th - March 12th
Miles = 94-95 Miles
Two workouts and one small long run. Workout on Saturday with Dojo of Pain and my watch was the odd one out of everyone's. Legs felt very heavy and tired but I suspect that is just from the race on Sunday. Held on til mile 8 and then backed off to marathon pace for the workout. I didn't have it in me to keep 5:5x-4x. Ended up doubling for 22.5 which isn't necessary, but I was bored.

Sunday on treadmill and just practicing nutrition. Was able to consume 70 grams of carbs in about 1 hour and 10-15 minutes. Tummy felt rough but we're getting there.

Monday
Rest
Tuesday
PM Run: 12 Miles - 7:53
Wednesday
AM Run : 6 Miles - 7:45
PM Workout: 9.6 Miles = 3 Up (7:40) 12 x 1' on (5:43, 5:49, 5:45, 5:37, 5:31, 5:45, 5:47, 5:45, 5:46, 5:46, 5:37, 5:29)/off, 3 Down (7:33-25)
Thursday
Am Run: 6 Miles - 7:54
PM Run: 12 Miles - 7:30
Friday
AM Run: 10 Miles - 7:59
Saturday
AM Run: 16.5 Miles - 6:50 = Up --> 3 (6:58, 7:02, 7:03)/3 (6:19, 6:09, 6:11)/3 (5:42, 5:52, 6:13) --> Down,

PM Run: 6 Miles - 8:02
Sunday
AM Run: 16 Miles - 7:18

March 13th - March 19th
Miles = 90 Miles
Two workouts, one on the treadmill and one inside Sunday's long run. Going to move Wednesday work since it is mostly 10k-Half Marathon stuff on the treadmill. Sunday took 3 gels starting at mile 6 and taking one every 4 miles. Remember somebody in our athletic club saying "marathon pace should feel like you can have a conversation, but you really don't want to" and that's what this ended up feeling like. No water, was 19F with 10mph winds and miserably cold. Saturday I cheered on some friends with a group running around the RnR Half in DC. Finally found a community here for me after nearly 9 months.

Two body weight strength sessions and that is about it.

Monday
Rest
Tuesday
PM Run: 12 Miles - 7:26
Wednesday
AM Run : 6 Miles - 8:08
PM Workout: 12 Miles = 3 Up (7:20) --> 6 Miles - (6:16) = 5 x 1 Mile (6:00, 5:56, 5:56, 5:52, 5:50)/ .25 Mile Jog (8:00) -->3 Down (7:21)
Thursday
Am Run: 6 Miles - 7:54
PM Run: 10 Miles - 7:09
Friday
AM Run: 10 Miles - 7:56
Saturday
AM Run: 12 Miles = 2 - 7:32 + 10 - 7:48
PM Run: 4 Miles - 7:49
Sunday
AM Long Run: 18 Miles - 6:42 = 2.5 Up -> 10 Miles at Goal Marathon Pace (6:10, 6:12, 6:10, 6:12, 6:13, 6:10, 6:09, 6:11, 6:13, 6:09) -> 5.5 Down to total 18

March 20th - March 26th
Miles = 101 Miles
Two workouts and a long run. I ended the week with offically documented 101 miles. I have about 7-8 junk miles that I neglected. Tuesday I had an issue where I live and got about 4 hours of sleep, so I just messed around at the 24 hour gym I go to and slept in their water bed until I could goto work.

Wednesday I got to use the track, Saturday again with Dojo. Sunday long run solo taking in 600 calories. Had about 12-16oz of water in some bottles I stashed on my route. Coach said to go low 8's to medium effort, no sub 7's and did just that. Very comfortable and boring, but no stomach problems.

Monday
Rest
Tuesday
PM Run: 12.1 Miles - 7:33
Wednesday
AM Run : 6.1 Miles - 8:07
PM Workout: 12 Miles = 3 Up (7:23) --> 6 Miles = 10 x 800 (5:44, 5:56, 5:56, 5:57, 5:56, 5:50, 5:49, 5:51, 5:50, 5:47) w/ .1 Jog) --> 3 Down (8:07)
Thursday
Am Run: 6 Miles - 7:54
PM Run: 12 Miles - 7:20
Friday
AM Run: 10 Miles - 8:00
Saturday
AM Workout: 13.63 Miles - 10 Easy -> 3 @ HMP (5:59, 5:58, 5:59) -> Down to 13.63
PM Run: 5 Miles - 8:04
Sunday
AM Long Run: 24 Miles - 7:37

March 27th - April 2nd
Miles = 82-83 Miles
Taper begins now. Wednesday workout on a treadmill to respect our student athletes and senior night, Sunday on the WOD after working CUCB10Miler. Was supposed to be 2 x 4 miles with floats as recoveries and 2 miles slightly faster, didn't have it in me the last two I guess and kept it at marathon pace. Very dehydrated and over dressed afterwards, poor hydration and 5 hours of sleep on my end.
Monday
Rest
Tuesday
PM Run: 10 Miles - 7:24
Wednesday
AM Run : 4 Miles - 7:42
PM Workout:12.34 Miles = 3 Up (7:15) -> 10 x 3min on (5:56, 5:56, 5:53, 5:53, 5:50, 5:50, 5:46, 5:46, 5:43, 5:3x)/ 1min off (8:30-8:20) -> 3 Down ( 7:25)
Thursday
Am Run: 6 Miles - 7:47
PM Run: 10 Miles - 7:17
Friday
AM Run: 8 Miles - 7:55
Saturday
AM Run: 10 Miles - 7:39
PM Run: 4 Miles - 7:48
Sunday
AM Long Run: 18 Miles - 6:49 = 3 Up -> 2 x 4 @ MP (6:14, 6:15, 6:14, 6:12) (6:15, 6:11, 6:13, 6:13) w/ 1 float (7:01) (7:03) -> 2 'faster' (6:19, 6:11) -> 3 down

April 3rd - April 9th
Miles = 73 Miles
Two workouts and a long run tomorrow. Spending it with family for Easter so I will not be updating anything.

Workout on the track and the WOD trail. Wednesday on the track in the monring since it's Spring Break. Today was in the morning on the trail since I was tired of the track. Purposefully ate 100-200 calories above my maintenance this week to feel more rested and recovered coming into this taper. I know when I get excited or nervous I lose my hunger cues and next week might be a rough time eating, so I want to just feel good and strong/healthy coming into Boston.

Set a 5k PR on the Saturday up-tempo workout, was told to go about 90% effort and go about 8-5 seconds faster than 10k pace. We'd been working around 5:45 for 10k so I wanted to start around that and work down. First mile in 5:39 and couldn't believe I was breathing easily enough. The whole warm up had felt stiff, continued to roll with it and control my breathing into a 2 - 3 steps for each breath. It'd been about 7months since I bothered with this effort so I actually Google'd breathing rhythm. Kept it going and felt like I could go a bit faster after the second mile, third mile I felt like I could go a bit more and not be at 100%, last whatever mileage to get to a 5k I just sprinted.

Very pleased with this, considering that after my anorexia relapse in the summer before the Twilight 5000 with Tracksmith I had ran barely under 20 minutes and had a horrible recovery physically for weeks and months on and off then.

Boston is in less than 10 days and I'm excited to see my friends and go with my father again. This race will always be the race that gave me a reason to run coming out of recover in college and I'm happy to see it again with my best friends.

Monday
Rest
Tuesday
AM Workout: 11 Miles = 3 Up - 7:28, 6 Miles - 6:22 = 4 x 400 (5:30, 5:39, 5:36, 5:39) w/ 200J -> 800mJ -> 4 Miles @ MP (6:09, 6:11, 6:12, 6:06) -> 2 Down

PM Run: 5 Miles - 7:58
Wednesday
AM Run : 4 Miles - 7:55
PM Run:10 Miles - 7:21
Thursday
Am Run: 6 Miles - 7:47
PM Run: 10 Miles - 7:17
Friday
AM Run: 8 Miles - 8:02
Saturday
AM Workout: 9.1 Miles = 3.5 Up (7:58) -> 5k Up-tempo (5:39, 5:39, 5:35, 4:59), 2.5 Down (8:07)
Sunday
AM Long Run: 16 Miles

April 10th - April 16th
Miles = 42 Miles
That's it for the week, next update will be whatever happens at Boston. After that, a week or so off and slowly build back up. Good luck to future me reading this and good luck to anyone else running tomorrow.
Monday
Rest
Tuesday
PM Run: 10 Miles - 7:14
Wednesday
PM Workout: 9.75 Miles = 3 Up - 7:22, 3.75 Miles = 3 x 1 Mile (6:00, 5:55, 5:50) w/ 400J (8:00s), 3 down - 7:34
Thursday
PM Run: 8 Miles - 7:34
Friday
AM Run: 8 Miles - 7:59
Saturday
AM Run: 6 Miles - 7:57
Sunday
AM Run: 5 Miles

2:44:16

thats for me, that’s for dealing with a relapse last summer and overcoming anorexia

pr and Berlin qualifying race. I need a beer

Race Information
Name: Boston Marathon
Date: April 17, 2023
Distance: 26.2 miles
Location: Boston, MA
Strava:
Time: 2:44:16
Goals
Goal Description Completed?
A Have Fun Yes
B Sub 2:45 Yes
C PR Yes
Splits
Mile Time
1 6:17
2 6:12
3 6:10
4 6:10
5 6:11
6 6:12
7 6:10
8 6:10
9 6:11
10 6:12
11 6:16
12 6:10
13 6:07
14 6:11
15 6:11
16 6:04
17 6:21
18 6:16
19 6:17
20 6:21
21 6:37
22 6:06
23 6:16
24 6:12
25 6:13
26 6:15
.2 5:57

strava.com

Boston 2023 - Raymond O.'s 26.3 mi run

Now I get to bartend an extra 20 hours a week and start a Berlin 2024 marathon Fund

Link:www.strava.com/activities/8907945453

Training
Training leading up to Boston was no different than what I’d orally done for each other training block. Working primarily in the 10k and HM pace range with once or twice hitting 5k speed in the early early and end of the block. Keeping consistent higher mileage in the 90’s-100’s and doubling on Wednesdays, Thursdays, and one of the weekend days. A long run and a workout inside the long run with shorter speed on Wednesday. Throughout this block we worked in the 6:00-5:50 pace range for HM pace, 5:50-5:40 for 10km, and 5:40-5:30 for 5km. Tune up races during this block were USATF 10km XC champs, Newport News 1/2 Marathon, a 5km TT. A short focus on hills for strength in December/January, but the routes I run are typically hilly enough to where we never really focused on that too much. I also struggled nutritionally in New York for the marathon in 2022, so we practiced taking in LOTS of calories and doing long runs with nutrition this block. I’d pretty much take a gel every 3-4 miles on long runs, and something during my easy runs (10-12 miles). This worked really well and I never once had GI or stomach issues like before.
New York was a big learning experience and training from that to here was a big come back. I’d struggled with probably an ED relapse and trying to figure out some leg tightness/issues that whole block. Fixing that first and then moving on to training really helped going into this next block.
Pre-race
Pre-race I had woken up at 4:00 am to make sure I could really clean myself out with some coffee and espresso. 4:15 caffeine worked like magic and I lounged around to make sure that I was feeling okay. I typically like to race and feel pretty light but eat very well in the three days leading up. I’d used Featherstone Nutrition’s Carbloading calculator and did a three day carb load, would I use this again for my next race vs. just simply keeping my diet normal and taking lots of fuel on course? I don’t know, but iti worked well enough. Taking the hotel bus to the metro and then metroing at 5:30 to bag drop off at 5:45, I met up with two other clubmates who I hadn’t seen in years (or actually met in person yet) outside the buses. I’d already eaten a bagel on the metro and when we loaded the buses I had a pack of pop tarts. We made it to Athletes Village and found other teammates where we sat around and chatted for an hour before making our way to the corals. I’d eaten and snacked on a cliff bar about an hour out and took a gel 15 minutes before the start.
Race
The race started with a slight drizzle of rain and fog and only continued to do so for the entirety of the race. I couldn’t see much out of my glasses and really tried to keep myself reeled in with pace and effort the first 5k. My coach had spoken to me the night before and had the plan of going out very controlled the first 5k and inching down to 6:10 pace or so, no miles faster until the half and trying to go a bit faster if I felt okay, giving an equal effort on the hills and then after heart break giving whatever I had left to the finish. Getting through the first half around 1:21 or 1:22 and trying to negative split.
Miles 1-4
Everyone went out very fast, the crowds were congested and I couldn’t feel like I could stay on the road and run the way I wanted to. I was going around lots of people and seeing the pace fluctuate, but wanted to get fairly close to 6:15 or so the first mile and settle in. Getting in the 20’s wouldn’t have bothered me either and I knew my legs could handle the downhill. After situating myself around others and finding my stride I was able to settle into my goal pace and reel in the effort. No water needed, no gels yet, I wouldn’t take anything til miles 6-8.
Miles 5-8
This is where the steady drizzle and rain started to affect my vision, I couldn’t see for about half the race and it all started here. Going on the flats, my quads were no longer taking the brute force from the impact of a huge drop in elevation. I couldn’t find any club mates and anytime I tried to make conversation or a pack around me nobody wanted to talk, so I kept my conversations to myself and my own head. Each mile I teetered on the edge of 6:10, seeing anything slightly faster I relaxed and went slower. Mile 6 I took my first gel and mile 8 I took my first sip of water from the aid stations. I decided there I’d alternate every 2 miles on nutrition and hydration; easy to remember.
Miles 9-14
The scream tunnel never disappoints, and I remember a teammate doing a podcast episode where he specifically said “don’t blow your load when you pass through the scream tunnel”. The excitement and support from here is probably the strongest in my opinion on course and made each mile tick by more effortlessly. One mile dropping below 6:10, I muttered to myself that I hope coach doesn’t mind. A gel at miles 10 and 14, caffeinated the entire way (I’d not realized my Gu’s were 30mg and my Cliff Gels were 100mg). Water at 12.There was no pain and once I hit 13 a hair above 1:21 I’d thought maybe I could let the legs loose.
Miles 15-21
15 and 16 I kicked in some effort, trying to drop to low 6 and knew I’d lose some time once we entered the Newton Hill’s. Still no conversation to be had with others, but around here or a mile later I’d be passed and slapped on the back by a friend of mine who I had no clue was behind me; he’d go on to run 2:43. Once we hit the first and second hill I’d felt like I was doing okay, but I was obviously tired. The real problems occurred once we hit 18, my left quad and gotten incredibly tight. I couldn’t kick into another gear and thought maybe it was only the hills, that once I’d reach the last 5 miles of the course downhill I could fix it and all I’d need to do was hang on til then. The rest of the miles to heartbreak were a steady effort, keeping it in the 20’s and trying to not smash them. Once cresting heartbreak and keeping it still below 7 minute pace, I knew my left quad wasn’t going to let me go much faster than what I’d already been doing the entirety of the race before.
Miles 22-Finish
I just wanted to finish, I’d seen another clubmate of mine pass me (we had similar goals of 2:42-43 range) and she proceeded to kill it and take 47th female overall. Each mile was an emotional grind and still taking a gel at mile 22 I just had to hang on to what I’ve been doing. I wasn’t breathing hard, I could talk to my friends and shout, but my legs were toast. Seeing the very end after mile 26, there was a downpour of rain and I could see 2:43 on my watch, I just needed another 400m or so and do just push to 2:44. I did, my friends did, and we did so we could all break that 2:45 barrier and goto Berlin.
Post-race
I waited for a friend to come behind me, he later said he went to the med tent for hyperthermia or some similar conditions. I made my way to the family meeting area and changed into dry clothes and hid under a canopy to try and stay warm. I’d gotten sick and shivered with blue/pale skin so I met my family and we went back to the hotel. A very long and warm shower, many beers and afterwards the first time I’d gotten to have a grilled chicken and salad in probably a week left me hungover and happy. This time my dad got to stay the night and not drive home and we got to celebrate together properly for another great time in Boston.

April 17th - April 23rd
Miles = 0 Miles
No running for the week. One week break with plenty of other activities. Bicycling, hiking, just having fun.

Next goal is to break 2:40 and I will be doing CIM. Major speed focus and a slow buildup for the summer. Might throw in some random fun things like another 5 miles every 4 hours for 24 hours during July. Might try to do a super high mileage week once in August before the start of the next school year. Otherwise it's major speed focus and maybe trying a 5k a few times.