Average Training Log/Thread - Just Keeping Track

November 6th - November 12th
Miles = 92.2 Miles
This was an effortless week. Wednesday's workout on the track and Home in Ohio for Friday, Saturday, Sunday. Sunday bike support from my mom, this woman was a warrior battling it out at 7:00 am with me in 20-30f temps. We talked, we laughed, we saw and spotted about 7 white tailed deer. We were cold, she took Maurten solids every hour, I tried to take a gel every 4 miles after the 10km mark. Alternating between a bottle of water with two scoops of Nuun Endurance and a gel every two miles. Was told moderate and held comfortably at 6:50, dropped to the 40s and then finished with a 6:25 after mile 20.

I may struggle with 5ks and never break a 5 minute mile, but I love these long runs.

We start tapering these next to weeks to about 80 miles, 70, then race week. Don't know the goal for CIM but think it's PR shape.
Monday
Off
Tuesday
PM Run: 8 Miles - 7:25
Wednesday
AM Run:
8 Miles - 7:31
PM Workout: 13.2 Miles = 3 Up - 7:31 -> 8 x 1k (5:52, 5:55, 5:55, 5:53, 5:43, 5:44, 5:41, 5:43) / 400j -> 3.4 Down - 7:57
Thursday
AM Run: 6 Miles - 7:47
PM Run: 11 Miles - 7:22
Friday
PM Run: 8 Miles - 7:31
Saturday
AM Run: 10 Miles - 7:26
PM Run: 4 Miles - 7:54
Sunday
AM Long Run: 24 Miles - 6:51 - 6:5x the first 18 -> next 6 miles (6:49, 6:48, 6:46, 6:48, 6:46, 6:26)

November 13th - November 19th
Miles = 76 Miles
Two workouts, One on the track & one on the roads. Updating early as I'll be doing my long run tomorrow without caring for pace and just getting through a late night. Easy miles for turning 28 on Sunday.

Monday
Off
Tuesday
PM Run: 8.2 Miles - 7:13
Wednesday
AM Run:8 Miles - 7:36 ,
PM Workout: 9.81 Miles = 3 Up - 7:47 -> 3.81 Miles - 6:15 = 3 x 1 Miles (5:53, 5:54, 5:34) / 400j -> 3 Down - 7:47
Thursday
AM Run: 10 Miles - 7:22
PM Run: 4 Miles - 7:53
Friday
PM Run: 8 Miles - 7:47
Saturday
AM Workout: 12 Miles = 2 Up -7:30 -> 9 Miles - 6:15 = 6 Miles 6:10-6:07 -> 1 Easy -> 2 Miles - 5:54, 5:43 -> 1 Down - 7:27
Sunday
AM Long Run: 16 Miles

Happy Birthday mate!

Thanks man! 16 Miles on a new route and going out for a couple of beers and going out dancing made for a nice way to enjoy Sunday.

2 Weeks out, time to recover and start a real good taper.

November 20th - November 26th
Miles = 63 Miles
Got a horrible cold after Tuesday. Feel awful and puffy / bloated.

Only workout was a Turkey trot 5 miler in Alexandria. Told to keep it up tempo around 10k pace. First mile was a little packed with some kids in the front, felt really bad when one tripped and fell so I picked him up. Only pressed the last mile but everything else controlled.

I’m starting to get too anxious about CIM and need to not get in my own head. I’ve ran much faster paces and better workouts than I ever have all year, changed jobs, and made more friends. I’m at a healthier weight and head space and need to trust myself a little better.

next update will be CIM. Here’s to hoping for something faster than 2:44:17
Monday
Off
Tuesday
PM Run: 8.2 Miles - 7:14
Wednesday,
PM Run: 10 Miles - 7:42
Thursday
AM Race/Workout: 3 up - 8:08 -> 5 Miler - 5:43 (5:49, 5:42, 5:41, 5:55, 5:26) -> 3 Down - 7:47
Friday
PM Run: 10 Miles - 7:14
Saturday
AM Run: 8 Miles - 7:44
Sunday
AM Long Run: 16 Miles - 7:07

Tuesday - 8 Miles - 7:21

Wednesday- 9 Miles = 3 Up - 7:22, 3 Miles @ 6:08 (6:10-6:05), 3 down - 7:28

Thursday - 8 Miles - 7:16

Friday - 8 Miles

Saturday - 4 Miles

next update will be Sunday

2:53:37

1 - 6:07

2 - 6:08

3 - 6:09

4 - 6:09

5 - 6:08

6 - 6:10

7 - 6:09

8 - 6:14

9 - 6:14

10 - 6:07

11 - 6:07

12 - 6:08

13 - 6:08

14 - 6:08

15 - 6:12

16 - 6:05

17 - 6:07

18 - 6:10

19 - 6:07

20 - 6:12

21 - 6:29

22 - 7:06

23 - 10:29

24 - 8:06

25 - 7:58

26 - 7:46

.2 - 7:49

blew up hard after 21. My quads didn’t have it.

Hit the half in 1:21:01 and made some moves to try and negative split. Comfortable enough to talk but painful enough at the end to walking.

coach says 3 days off and a nice mental break. 5 days easy for 2 weeks and then think about the future.

theres a lot in my mind about this race. But like I how look back at the three years before this. 2020 me wouldn’t have ever thought I’d try and make my old 5k pr when I started to today’s goal pace.

I love this sport

December 4th - December 10th
Miles = 29.4 Miles
3 Days complete rest and just easy runs. Everything under or at an hour. Going to be doing an hour a day or so the following week and the week after similar but going maybe 1.5 hours here and there. 5 days a week for two weeks and then coach says we can talk about the future.

There isn't much to say about CIM. I blew up and blew up pretty bad after mile 21. I took my one day to be upset about it and moved on. Had a drink on the plane after only 3 hours between the finish and my flight home. Coach gave me some good advice looking forward. I'm really looking forward to watching him and other friends run at the Trials.

Monday
Off
Tuesday
Off
Wednesday
Off
Thursday
PM Run: 7.8 Miles
Friday
PM Run: 6 Miles
Saturday
AM Run: 6.2 Miles
Sunday
AM Long Run: 8.1 Miles

December 11th - December 17th
Miles = 56 Miles
5 Days running, will do something similar next week. No real plans just having fun.
Monday
Off
Tuesday
PM Run: 11 Miles - 7:09
Wednesday
AM Run: 8.4 Miles - 7:44

PM Run: 4 Miles - 7:47
Thursday

AM Run: 7.65 Miles - 7:50

PM Run: 6 Miles - 7:13
Friday
PM Long Run: 12 Miles - 7:08
Saturday
AM Run: 7 Miles - 7:35
Sunday
AM Long Run: Off

December 18th - December 25th
Miles = ? Miles
Essentially the same as last week with a 14 miler in there.

Way too many xmas cookies and drinks. Going to clean up this week and hit about 60 miles with one day 'workout' and then reset for the new year. Goals made for 2024.

December 25th - December 317st
Miles = 65 Miles
One run with a fartlek.

New Year to begin training. I'm hoping for some breakthroughs in 2024 but know I'm still relatively new to this with only having started marathoning in October 2019. Going to try and keep my hopes up high and head down low with this next year in running.

Thursday felt rough, going but we are building to Boston. Will be trying to go for a Boston PR which is currently my PR, 2:44:16. That feels intimidating's.
Monday
Off
Tuesday
AM Run: 8.2 Miles - 7:17
Wednesday
AM Run: 12 Miles - 7:24
Thursday
AM Run: 8.33 Miles - 7:12 = 2 Up -> 8 x 1' on ( 5:36, 5:31, 5:39, 5:28, 5:31, 5:22, 5:31, 5:03) / 1' off -> down
Friday
PM Run: 10 Miles - 7:22
Saturday
AM Long Run: 7 Miles - 7:35
Sunday
AM Long Run: 13 Miles - 7:39

January 1st - January 7th
Miles = 67 Miles
One track session of longer fartleks, one medium effort long run. Monday did a 5k with my mom. Wednesday the paces were too fast, supposed to be 6:20 for the on and 6:50 for the floats, need to get better at pacing that. No gels or anything Saturday, talking with friends during Al Lewis and listening to everyone. Certainly a medium effort.
Monday
AM Run: 6,2 Miles = 3 Miles - 7:10, 3.1 Miles - 15:53
Tuesday
AM Run: 10 Miles - 7:22
Wednesday
PM Workout: 9.4 Miles = 3 up - 7:30 -> 3.1 Miles = 10 x 1' on (6:06, 6:01, 5:59, 6:16, 6:09, 6:17, 6:13, 6:15, 6:20, 6:02) / 1' (6:52, 6:56, 6:49, 6:39, 6:39, 6:51, 6:36, 6:44, 6:44, 6:43) float -> 3.3 Down - 7:35
Thursday
AM Run: 12 Miles - 7:26
Friday
PM Run: 8 Miles - 7:30
Saturday
AM Long Run: 14 Miles = 2 up -7:33 -> 10.1 Miles - 6:44 -> 2 Down - 7:33
Sunday
AM Long Run: 8 Miles - 7:23

January 8th - January 14th
Miles = 77 Miles
Two gels on Sunday. No water, too cold and windy. No doubles yet. Feels easy and hard to keep mileage this low with 7 days of running.

We've decided on 6:20 as marathon pace for Boston this year. Goal is to negative split and feel strong. With a lot of life changes, getting in and out of shape with the holidays, and now being a puppy dad this race is going to be not the race to try and break 2:40. But it is a time in my life to find a good balance for high mileage marathon builds and exceeding expectations in my career.

Almost all outside this week. Next week will be primarily indoors. I hate this cold front.
Monday
AM Run: 6 Miles - 7:38
Tuesday
AM Run: 11 Miles - 7:23
Wednesday
PM Workout: 11 Miles = 3 Up - 7:47 -> 4.6 Miles - 6:30 = 15 1' (6:16, 6:11, 6:21, 6:13, 5:59, 6:10, 6:09, 5:59, 6:06, 6:00, 6:07, 6:13, 6:07, 6:12, 6:10) / 1' (6:50-6:40) -> Down - 7:27
Thursday
AM Run: 12 Miles - 7:10
Friday
PM Run: 6 Miles - 7:42
Saturday
AM Run: 10 Miles - 7:19
Sunday
AM Long Run: 15 Miles = 10 Easy -> 4 @ GMP (6:21, 6:33, 6:20, 6:17 ) -> 1 Down

January 15th - January 21st
Miles = 83 Miles
Nutrition taken on Wednesday and Sunday. A lot of treadmill runs this week. The snow and winter storm got me incredibly depressed and made running this week difficult.
Monday
AM Run: 8 Miles - 7:17
Tuesday
AM Run: 12 Miles - 7:22
Wednesday
PM Workout: 12.2 Miles = 3 up - 7:25 -> 10km - 6:27 = 1' on (9.5-9.6 mph) / 1' float (9.0/9.1 mph) -> 3 Down - 7:25
Thursday
AM Run: 12.1 Miles - 7:15
Friday
PM Run: 12 Miles - 7:25
Saturday
AM Run: 10.7 Miles - 7:49
Sunday
AM Long Run: 16 Miles = 5 up - 7:26 -> 6 Miles GMP (6:18) -> 5 Down - 7:27

January 22nd - January 28th
Miles = 93 Miles
Nutrition taken on Wednesday and Sunday. Workout on the track Wednesday on ice and slush, Sunday in the wind at HP and in the rain. Both workouts just sucked weather wise. A few days of work and stress induced insomnia led to some bad nights rest, felt it this week.

Cleaned up my diet a bit. Stress had me eating poorly, getting back to a routine so I can stay healthy for my dog.
Monday
PM Run: 8 Miles - 7:23
Tuesday
AM Run: 12.64 Miles - 7:21
Wednesday
AM Workout: "13.84 Miles = 2 Up - 7:59 -> 7:67 Miles - 6:31 = 25 x 1' (6:01, 6:12, 6:17, 6:09, 6:07, 6:02, 6:10, 6:09, 6:10, 5:59, 6:00, 6:16, 6:08, 6:12, 6:04. 6:08, 6:06, 6:10, 6:09, 6:10, 6:07, 6:08, 6:12, 6:12, 6:06) / 1' (6:49, 6:41, 6:44, 6:43, 7:01, 6:50, 6:38, 6:46, 6:52, 6:56, 6:55, 6:43, 6:50, 6:49, 6:55, 6:58, 7:00, 6:56, 6:46, 7:02, 6:48, 6:45, 6:37, 6:43, 6:37) -> 4.17 Down - 7:47
PM Run: 6 Miles - 7:24
Thursday
AM Run: 10 Miles - 7:27
PM Run: 6 Miles - 7:48
Friday
PM Run: 10 Miles - 7:50
Saturday
AM Run: 8 Miles - 7:39
Sunday
AM Long Run: 18 Miles - 6:54 = 12 Easy Mod (1-5 = 7:5x-7:1x, 6-12 = 6:4x) -> 5 Miles @ MP (6:20, 6:21, 6:20, 6:23, 6:17) -> 1 Down - 7:35

January 29th - February 4th
Miles = 93 Miles
One workout on Wednesday and Saturday a 20 miler. 12 solo and then chased friends back and forth to watch at the trials.

Coach let me combine the miles Saturday to have fun. Not supposed to go over 90, and already did accidentally so Sunday is off. Will hopefully get in the 100 next week and hit 7 days of running.

Monday
PM Run: 10.3 Miles - 7:22
Tuesday
AM Run: 12 Miles - 7:28,

PM Run 6 Miles - 7:58
Wednesday
AM Workout: 15.3 Miles = 2 up - 7:50 -> 9.3 Miles - 6:26 = 30 x 1' on (6:18, 6:19, 6:06, 5:57, 6:04, 6:12, 6:11, 6:11, 5:55, 5:56, 6:13, 6:03, 6:01, 6:06, 6:07, 6:10, 6:03, 6:09, 6:06, 6:13, 6:06, 5:51, 6:04, 6:03, 6:14, 6:04, 5:56, 6:01, 6:02, 5:57) / 1' off (6:43, 6:37, 6:48, 6:50, 6:37, 6:38, 6:50, 6:38, 6:54, 6:41, 6:43, 6:49, 6:47, 6:50, 6:42, 6:41, 6:45, 6:41, 6:42, 6:40, 6:39, 6:50, 6:27, 6:43, 6:54, 6:30, 6:37, 6:37, 6:30, 6:34) -> 4 Down - 8:01
PM Run: 6 Miles - 7:26
Thursday
AM Run: 12 Miles - 7:25
Friday
AM Run: 8.2 Miles - 7:34

PM Shakeout: 3.3 Miles - 8:26
Saturday
AM Long Run: 20 miles = 12 miles - 7:20 + 8 miles - 7:35
Sunday
Off

February 11th - February 11th
Miles = 100 Miles
One workout on Wednesday and Sunday a 20 miler. No workout on Sunday due to cold knocking me out all weekend.
Monday
PM Run: 12 Miles - 7:12
Tuesday
PM Run AM Run: 12 Miles - 7:28,
Wednesday
AM Run: 15.3 Miles = 6 Miles - 7:42
PM Workout: 10.6 Miles = 3 Up - 7:28 -> 5 x 2'->2'/ 2' J (6:04->5:54, 6:03->5:53, 6:04->5:53, 6:03->5:5:46, 6:03->5:41) -> 3 Down - 7:52
Thursday
AM Run: 6 Miles - 7:49

PM Run: 12 Miles - 7:15
Friday
PM Run: 12 Miles - 7:29
Saturday
AM Run: 9.1 Miles - 7:46
Sunday
AM Longrun: 20 Miles - 7:23

February 11th - February 18th
Miles = 110 Miles
One workout on Wednesday and Sunday a 20 mile workout. Nutrition on both days, but with mileage this high I'm pretty much taking something almost every run. Wednesday felt rough, messed up using a new watch and track mode for the first time. Sunday went better. Two strength sessions. Will hold this mileage for about 4-5 more weeks and then drop for Boston.

Monday
PM Run: 8 Miles - 7:50
Tuesday
AM Run: 6 Miles - 7:47,

PM Run: 10 Miles - 7:23
Wednesday
AM Run: 7.8 Miles - 7:42
PM Workout: 14 Miles = 3 Up - 7:32 -> 7.7Miles = 20 x 1' On (6:26, 6:24, 6:11, 6:11, 6:11, 6:11, 5:58, 6:10, 6:18, 6:11, 6:04, 6:11, 6:11, 6:11, 6:11, 5:58, 6:11, 6:14, 6:14, 5:59) / 1' Off (6:50s) -> 10 x 30" On (5:22, 5:45, 6:11, 5:33, 5:22, 5:45, 5:59, 5:45, 5:45, 5:22) / 30" off -> 3 Down - 7:36
Thursday
AM Run: 6 Miles - 7:48
PM Run: 12 Miles - 7:13
Friday

AM Run: 6 Miles - 7:52

PM Run: 12 Miles - 7:28
Saturday
PM Run: 7.7 Miles - 7:48
Sunday
AM Longrun Workout: 20.4 Miles = 4 Up - 7:42 -> 12 Miles - 6:35 = 15 x 1k (6:13, 6:25, 6:21, 6:24, 6:26, 6:12, 6:13, 6:14, 6:13, 6:16, 6:00, 6:02, 5:58, 5:55, 5:56) / 200j -> 4.4 Down - 8:02

February 19th - 25th
Miles = 110
Monday: 8 Miles - 7:50, 6 Miles - 7:42
Tuesday: 6 Miles - 7:34, 12 Miles - 7:17
Wednesday: 13 Miles = 3 Up - 7:45 -> 6.9 Miles - 6:31 = 15 x 1’ (6:19-6:10) /1’ (6:40s) -> 15 x 30” (6:00-5:40s) /30” J -> 3.1 Down - 7:24, 7 Miles - 7:42
Thursday: 6 Miles - 7:50, 12 Miles - 7:17
Friday: 12 Miles -7:35
Saturday: 6 Miles - 7:22
Sunday: 22 Miles = 12 Up - 7:42 -> 10k tempo - 6:15-> 3.9 Down - 7:52

February 26th - March 3rd
Miles = 100
Monday: 12 Miles -7:34
Tuesday: 10 Miles - 7:25, 6 Miles - 7:46
Wednesday:6 Miles - 7:37, 10 Miles = 2 Up - 7:50 -> 3.7 Miles - 6:28 = 12 x 1' on (6:05, 6:13, 6:10, 6:18, 6:19, 6:20, 6:17, 6:07, 6:13, 6:10, 6:16, 6:14) /1' Off (6:4x-6:3x) -> 4.4 Down - 7:48
Thursday: 12 Miles - 7:19, 6 Miles - 7:46
Friday: 8.2 Miles - 7:10, 6 Miles - 8:00
Saturday: 4 Miles - 8:07
Sunday:20 Miles = 3 Up - 8:35 -> Half Marathon Workout 13.2 Miles - 6:13 (6:15, 6:19, 6:19, 6:16, 6:16, 6:17, 6:19, 6:16, 6:17, 6:09, 6:07, 6:01, 5:54, 5:48) -> 4 Down - 8:31

March 4th - March 10th
Miles = 112.38
Monday: 8.4 Miles - 7:43
Tuesday: 12 Miles - 7:16, 6 Miles - 7:44
Wednesday: 6 Miles - 7:54, 12 Miles = 2 Up - 7:49 -> 7.5 Miles - 6:23 = 8 x 2' HMP (6:02, 6:01, 6:05, 6:07, 6:00, 6:01, 6:06, 5:59) - 2' 10k (6:00, 5:56, 5:56, 5:53, 5:54, 5:55, 5:49, 5:53) - 2' Easy -> 2.5 Down - 8:06
Thursday: 6 Miles - 7:52, 12 Miles - 7:15
Friday: 8 Miles - 7:50, 12 Miles - 7:42
Saturday: 8 Miles - 7:30
Sunday: 22 Miles = 2 Up -> 16 Miles progression 4 miles(6:5x)-> 4miles(6:4x) -> 4miles (6:3x) -> 4miles (6:2x) -> 2 Down

March 11th - March 17th
Miles = 110.45
Monday: 8 Miles - 8:07
Tuesday: 6 Miles - 7:47, 12 Miles - 7:18
Wednesday: 6 Miles - 7:48, 12 Miles = 2.8 Up - 7:59 -> 5 Miles - 6:11 = 1 MP (6:18) - 3HMP (6:08, 6:08, 6:03) - 1 MP 6:12 -> 4.2 Down - 7:26
Thursday: 8 Miles - 7:44, 12.3 Miles - 7:21
Friday: 12 Miles - 7:23
Saturday: 8 Miles - 7:49, 6 Miles - 7:16
Sunday: 20 Miles = 2 Up - 7:52 -> 15 Miles - 6:41 = 20 x 1k (8k MP - 4k MP-5 - 4k HMP - 4k 6:0x) / 200j -> 3 Down - 7:56

Just busy. Busy with real life. Trying to juggle new work responsibilities and will be taking a part time position after Boston. This has been a very fun but exhausting couple of weeks. I truly enjoy it, I’ll look back on this years from now and smile at some of the fond memories made during this time of my life.