Average Training Log/Thread - Just Keeping Track

New PR - 5:03 Mile

sorry i haven't read this whole thread but i take it you didn't run in high school/college? i would have expected anyone whose legs can tolerate 90+ mpw at the paces you run would have easily broken 5 as a youngster.

No I did not. I took up seriously in 2019 for the Columbus marathon. Before that, I just tried to jog for an hour a day when I was studying abroad in college. In highschool I was a wrestler and wrestled Heavyweight- 220

I also like to think I’m still young at 25

July 19th – July 25th

Emotional roller coaster of a week. Just getting through.

87 Miles

Monday

Rest

Tuesday

AM Run: 12 Miles = 7:30

Wednesday

AM Workout: AM Workout: 12.4 Miles = 3 up, 6x3min on (5:53, 5:55, 5:52, 5:54, 6:01, 6:16) /2min jog, .5mi jog then 6x30sec on (5:27, 5:15, 5:14, 5:25, 5:39, 4:58)/1min jog, 3 down.

PM Run: 6 Miles - 8:18

Thursday

AM Run: 12 Miles - 7:36

PM Run: 6 Miles - 8:00

Friday

PM Run: 6.6 Miles & Strides - 7:39

Saturday

AM Long Run: 18 Miles - 7:20 = Easy/Mod w/ 4 @ (6:40,6:39,6:37,6:34) in the back half

Sunday

AM Run: 14 Miles - 7:33

July 26th – August 18th

Much better mental space. Longrun done on a treadmill because of 118f heat index. Everything else felt great. . . ish.

91.6 Miles

Monday

Rest

Tuesday

AM Run: 12 Miles - 7:31

Wednesday

AM Workout: 12.2 Miles - 7:17 = 20 Min tempo = (6:27,2:29,6:25,6:23), 6x1 min (5:27, 5:25, 5:42, 5:35, 5:30, 5:28)

PM Run: 6 Miles - 8:06

Thursday

AM Run: 12 Miles - 7:30 = 6x20 second strides (5:00s)

PM Run: 6 Miles - 8:07

Friday

PM Run: 6.4 Miles - 7:35

Saturday

AM Long Run: 20 Miles - 7:13 = 5 Miles up, 6 x 1 Mile (6:27, 6:27, 6:26, 6:25, 6:28, 6:25) / 1 Mile float (7:35-30), 3 down

PM Run: 3 Miles - 8:20

Sunday

AM Run: 14 Miles - 7:44

August 2nd – August 8th

Workouts went well except for Sunday. No water and only two gels on a 20 out and back wrecked me. Learning hydration all over again.

90.6 Miles

Monday

Rest

Tuesday

AM Run: 13.2 Miles - 7:36

Wednesday

AM Workout: 13.26 Miles - 7:08 = 3 up, 3 x 1 Mile @ HM Pace (6:12, 6:11, 6:09) w/ 3 min jog (7:56, 7:58, 8:01), .5 Easy (7:32), 8 x 1 min @ CV Pace (5:44, 5:44, 5:43, 5:44, 5:45, 5:44, 5:45, 5:41) w/ 1 min jog (8:02, 7:58, 7:53, 7:55, 7:55, 7:59, 7:47, 7:57), 3+ down

PM Run: 6 Miles - 8:09

Thursday

AM Run: 12 Miles - 12 Miles - 7:35

PM Run: 6 Miles - 8:05

Friday

PM Run: 7.14 Miles - 7:25 = 6 + strides 20 sec on (5:46, 5:49, 5:18, 5:15, 5:06, 4:51)/1min jog

Saturday

AM Long Run: 20 Miles - 7:38

Sunday

AM Run: 13 Miles - 7:18

August 9th – August 15th

Another "not like me" week. Wednesday workout was solid but blew up hard on Saturday. Called it instead of going for 20 and capped the week off with a 17 miler the next day at a chill pace. Major GI and hydration problems, can't stop losing weight.

Was supposed to get into the 100's this week. Close but no cigar. It's nice to know I'm capable of some faster work and big miles, I just wish I could stop losing so much water weight and keep it in me. Debating on doing longer faster stuff on treadmill until I can properly run and not get so sick in this heat and humidity in the south.

HM in 1 month in NC. Need a mid/low 1:21:xx for a sub 2:50 in October.

90.1 Miles

Monday

Rest

Tuesday

AM Run: 12 Miles - 7:30

Wednesday

AM Run: 6 Miles - 7:32

PM Workout: 12.1 Mile Workout = 3.1 Up, 3 x 3 min on (6:04,6:03,6:03) 2 min off (7:25,7:26,7:07), .5 Mile jog (7:48), 10x1 min on (5:56,5:48, 5:46, 5:53, 5:44, 5:46, 5:52, 5:49, 5:41, 5:37) 1 min off, 3.16 down

Thursday

AM Run: 14 Miles - 7:32

PM Run: 6 Miles - 8:11

Friday

PM Run: 10 Miles - 8:00

Saturday

Attempted Long Run: 13 Miles - 7:41 = 8 up, 4 x 1 Mile @ 6:15-6:10 w/ 1 Mile easy, down to 20;Made it to 1 mile at 6:20 and just couldn't keep cool. cut at mile 13 and did major 2 mile shuffling.

Sunday

AM Run: 17 Miles - 7:21

August 9th – August 15th

With school returning my coach has decided we will take the intensity on Wednesday down a bit, go hard again on the weekend.

Wednesday was on a treadmill indoors due to lightning storms, Saturday was outside on some flats and rolling roads. MP was rough and felt like my legs wouldn't want to move on the last set, turns out i lost 10+ lbs of water during this run and am thinking I was just severly dehydrated. I need an insanely salty concentrate I'm thinking

Posting Sunday early, one on the treadmill and another with a friend after some bingo this afternoon and grading papers.

98.2 Miles

Monday

PM Run: 3 Miles - 8:01

Tuesday

PM Run: 12 Miles - 7:20

Wednesday

AM Workout: 12 .1 Miles - 7:06 = 3 up, 2 miles HM Pace (6:07)/1 Mile Easy (7:30), 3x2 minutes (6:00)/2 minutes (7:30), 2 minutes (5:56)/2 minutes (7:24), 2 minutes (5:54)/2 minutes (7:19), 3 down.

PM Run: 6.1 Miles - 7:55

Thursday

AM Run: 12 Miles - 7:34

PM Run: 6 Miles - 8:09

Friday

PM Run: 8 Miles - 7:44 = 8 and strides; 1 mile @ goal pace to feel out tomorrow.

Saturday

AM Long Run Workout: 20 Miles - 7:05 = 3 Up, 2x2 miles (6:13,6:13, 6:13, 6:13) / 1 mile float (7:27,7:30), 4x1 Mile (6:28, 6:28, 6:28, 6:26)/ 1 mile float (7:40, 7:41, 7:41, 7:26), 3 down.

Sunday

AM Run: 14 Miles - 7:xx

PM Run: 5 Miles - 8:xx

August 23rd – August 29th

Some really stressful week stuff and time recently. Car broke, Covid stuff, etc. I'm also not sleeping more than 5-6 hours a night because of anxiety recently. I'm a mess. Need to fix that.

95.5 Miles

Monday

PM Run:3 Miles

Tuesday

PM Run: 12 Miles - 7:34

Wednesday

AM Workout: 12.1 Miles = 3 up, 1 @ MP (6:22), 6 x 3 Min @ HMP (6:10, 6:10, 6:07, 6:07, 6:03, 6:00) w/ 2 Min Floats (7:30), 1 @ MP (6:22), 2 Down

PM Run: 6.13 Miles - 8:02

Thursday

AM Run: 12.14 Miles - 7:21

PM Run: 6.13 Miles - 8:02

Friday

PM Run: 8 Miles - 7:52

Saturday

AM Long Run: 22 Miles - 2:46:11 = Sets of 5 Miles going from 8:0x, 7:4x, 7:3x, 7:1x, last 2 miles 7:0x or faster. 4 Gels and little water with nuun.

Sunday

AM Run: 14 Miles - 14 Miles - 7:42

August 30th – September 5th

More stress and Covid stuff. My car broke, I officially ran 92 miles, realistically ran 100s because I had to run commute quite a few times to different places without a vehicle for a day and a half. Not fun. Scraped Wednesday's workout for mental health because this week was lacking alot of it.

92-100? Miles

Monday

Rest

Tuesday

PM Run: 12 Miles - 7:28 = 5 x 30 second pickups (5:37, 5:19, 5:24. 5:29, 5:33)

Wednesday

AM Run: 12.14 Miles - 7:25

PM Run: 6 Miles - 8:05 = Incline up 1 % every mile starting at 0%

Thursday

AM Run: 12 Miles - 7:14 = Pickups 7x30 Second on and 1 minute off. All in low 5s

PM Run: 4 Miles - 7:52

Friday

PM Run: 8 Miles - 7:52

Saturday

AM Long Run Workout: 20 Miles = 5 Mile Warmup - 7:27, 10 Miles @ Marathon Pace - 6:27 (6:25, 6:26, 6:26, 6:30, 6:27, 6:28, 6:26, 6:29, 6:27, 6:28), 5 Mile Cooldown - 7:26

Sunday

AM Run: 12 Miles - 7:31

PM Run: 6 Miles - 8:08

September 6th - September 12th

Covid canceled 3 events I've had scheduled. Sucks, I'm fit though. Friend died from Covid. Very depressing. Found out my half marathon was canceled after the workout Wednesday evening 10 days before it was supposed to happen.

Miles - 98.41

Monday

PM Bushwhacking: 6 Miles - 6 miles of trail hiking and bushwhacking - 10:22

Tuesday

PM Run: 12 Miles -12.14 Miles - 7:24 = strides

Wednesday

AM Run: 6 Miles - 7:38,

PM Workout: 12.31 Miles = 3 Up - 7:34, 2mi @HM (6:12,6:13) .5 easy (7:33), 8x1 (5:54, 5:55, 5:50, 5:56, 5:57, 5:58, 5:53, 5:56)/1 (7:59, 7:42, 7:25, 7:36, 7:35, 7:37, 7:39), .5mi easy (7:44), 1mi fast (5:50), 3 down - 7:37

Thursday

AM Run: 12 Miles - 7:24

PM Run: 6 Miles - 8:10

Friday

PM Run: 8 Miles + Strides - 7:48

Saturday

AM Long Run Workout: 22 Miles - 6:56 = 4 Up, 8x1 Mile @MP (6:2X-6:1X) w/ 1 Mile float (7:00-6:5X), 2 Down. 4 Gels and 2 bottles of water

Sunday

AM Run: 14.1 Miles - 7:27

Nothing changes, full force to Columbus full

i've been on LRC for years and this is almost as good as the weekly road races thread.

And this averageforfun guy makes his workouts easy to read for a rube like me.

thanks for that man, I just try to post what happens each week. I can barely remember what I eat or do everyday anymore since life has been busy, but I want to be able to look back at this thread and see a general trend over a few years. I'm no where near the weekly road races thread, guys and girls there have been working harder than I've been.

My coach writes the workouts and has made running very simple to understand. I just want to share what I do in hopes that somebody else can see this and maybe use this information for themselves. Who knows what will happen in the future, but I won't hide anything from the world.

AverageForFun wrote:

thanks for that man, I just try to post what happens each week. I can barely remember what I eat or do everyday anymore since life has been busy, but I want to be able to look back at this thread and see a general trend over a few years. I'm no where near the weekly road races thread, guys and girls there have been working harder than I've been.

My coach writes the workouts and has made running very simple to understand. I just want to share what I do in hopes that somebody else can see this and maybe use this information for themselves. Who knows what will happen in the future, but I won't hide anything from the world.

The hydration tips and fueling you've put up are useful, to me that's harder to get right than the training paces (as everyone is different).

Hydration and nutrition are something I really struggle with. I have no problem stomaching gels but carrying water is hard for me because it usually splashes all over the place. I’m trying easy 8-12 oz plastic bottles tomorrow. I’ve also bought bug juice from the gas station and emptied it and filled with water since the caps are easy to pop off and you can just squirt water in your mouth.

As far as nutrition. I try to take something every 30 minutes. Coach says I should be taking about 200 calories an hour. Gels go down easy for me. When it was ultra training, I did a lot of cow tails from the gas station or belvita breakfast biscuits. Both are $1 for 200 calories and they taste pretty damn good.

September 13th - September 19th

This week was lower, coach replaced a race that was canceled on Saturday with a peak workout. I took 4 gels and 2 water bottles on this workout. Vaporflys for the final peak workout and all alone. Molly Seidel was right, the marathon is one of the most boring sports in the world. But I’m finding a lot of solace in that, I’m good at turning my brain off. Averaged 6:34 for the workout 17 Miles.

Sunday run with a friend and group I haven’t caught up with in a while, I am not keeping pace for this

A couple of really great teachers and students died in my area. Although I don’t personally know them the culmination of a lot of deaths has taken a huge toll on me. I’m having a lot of night terrors, I’m picking up blocks teaching because we have a shortage with quarantines and subs are not available. I cried in my car on the way home from both workouts at 7:00 am before I went in early to plan since I don’t get that much often anymore.

I went to the doctor to talk because it’s been emotionally hard this week. Running isn’t therapy and it’s important to recognize that.

Miles - 83.72

Monday

Rest

Tuesday

PM Run: 12 Miles - 7:34

Wednesday

AM Workout: 10.52 Miles - 7:12 = 3 Up, 3x1 mi @ HM (6:12, 6:07, 6:08) w/.5 mi easy (7:31, 7:34, 7:27), 3 Down

PM Run:6.2 Miles - 8:04

Thursday

PM Run: 14 Miles - 7:27

Friday

PM Run: 6 Miles + Strides - 8:00

Saturday

AM Long Run Workout: 23 Miles = 3 miles up - 7:34, 5 Miles (6:23, 6:26, 6:27, 6:30, 6:25) -> 1 Mile (7:14) -> 4 Miles (6:27, 6:29, 6:25, 6:27) -> 1 Mile (7:14) -> 3 Miles (6:20, 6:22, 6:13) -> 1 Mile (7:17) -> 1 Mile (5:49) -> 1 Mile (7:07), 3 Miles down - 7:39

Sunday

AM Run: 14 Miles - ?

AverageForFun wrote:

Hydration and nutrition are something I really struggle with. I have no problem stomaching gels but carrying water is hard for me because it usually splashes all over the place. I’m trying easy 8-12 oz plastic bottles tomorrow. I’ve also bought bug juice from the gas station and emptied it and filled with water since the caps are easy to pop off and you can just squirt water in your mouth.

As far as nutrition. I try to take something every 30 minutes. Coach says I should be taking about 200 calories an hour. Gels go down easy for me. When it was ultra training, I did a lot of cow tails from the gas station or belvita breakfast biscuits. Both are $1 for 200 calories and they taste pretty damn good.

This is a good post and useful. Do you have a Nathan handheld? It may be better than the plastic bottles, although some use squeeze cups (you can pinch it, similar to the ones at the marathon, although those are paper).

But if the plastic bottles work for you, use them :)