Training Journal 2023‑02‑27

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	4 x 10 min Tempo	4 x 10 min Tempo
Tue	6 mile RR, 45 min bike RR	50 min bike RR, 40 min RR
Wed	6 mile RR	5.5 mile RR
Thu	6 x 3 min Tempo + 4 x 200 m R, 5 mile ER	6 x 3 min Tempo + 4 x 200 m R, 5 mile RR
Fri	Rest & Recovery	Rest & Recovery
Sat	18 mile w/ 3 x 3 MP, 1 hr bike ER	20 mile w/ 3 x 3 MP, 50 min bike ER
Sun	6 mile RR	5 mile RR

Tracking	Week	Month	Year
Run Mileage	59.92 mi	Feb: 177.62 mi, Mar: 43.46 mi	377.27 mi
Training Duration	09:18:05	Feb: 30:24:41, Mar: 06:24:34	65:24:58

Priorities

1. 2 tempo, 1 MP workouts - [[Training Goals#5 Tempo & 6 MP workouts|Related goal]]
2. At least 55 miles running - [[Training Goals#275 miles next 5 weeks|Related goal]]
3. Chopping block: Sat - 1 hr bike ER, Thu - 5 mile ER, Thu - 6 x 3 min Tempo

Journal

Monday, February 27, 2023

4 x 10 min Tempo

It snowed a bunch overnight, so that forced me inside on the treadmill for this. Pretty good workout and I’m glad I prioritized getting this done today. Used this as a chance to compare my workout lactate levels to my [[Training Journal 2023-01-02#Saturday, January 7, 2023|lactate profile]] we did a few weeks ago. Ran the first interval at 10 MPH, and lactate was 2.3 mmol/L, down from the profile test which was 2.8 mmol/L. Of course, I had been running a while longer and faster before I ran the 10 MPH segment in the profile, so I decided to increase the speed for intervals 2 and 3 because I wanted to be closer to 3 mmol/L, but run the 4th interval back at 10 MPH to compare again. 2nd time around put me at 2.5 mmol/L, still lower than the profile. Could be progress, could be noise, but I’m pretty sure it’s progress.

Step	MPH	Max HR	Blood Lactate	Shoes
1st Tempo	10.0 MPH	173 bpm	2.3 mmol/L	Kinvara 13
2nd Tempo	10.2 MPH	175 bpm	3.4 mmol/L	Kinvara 13
3rd Tempo	10.2 MPH	176 bpm	3.2 mmol/L	Endorphin Pro 3
4th Tempo	10.0 MPH	176 bpm	2.5 mmol/L	Endorphin Pro 3

Tuesday, February 28, 2023

50 min bike RR

Nice ride. Felt good. Started at 153 W (because for some reason my Garmin only lets me adjust by 5 W increments and it was not on an even 150 or 155. I think it’s because my last programmed workout had it set at 148 W at the end maybe). Bumped up to 163 W after about a half hour, because I felt like I could do more and still be at a 4/10.

40 min RR

Heavy legs and already got a good bike ride in. Decided to cut it short from the original 6 miles and just did a little over 4. Work was also stressing me out today, so I just enjoyed getting outside with Zuko for a bit.

Wednesday, March 1, 2023

Thursday, March 2, 2023

6 x 3 min Tempo + 4 x 200m R

Nice workout and felt good overall. My last Tempo interval was a little interrupted by my bowels, but I had a sense that would be the case so I stayed close to home for a convenient pit stop. After HR was a little high on yesterday’s run, I was glad to see it back to normal today, and especially during my cool down.

Interval	Avg Pace	Avg HR	Max HR	EF
1	5:49/mi	157 bpm	165 bpm	1.89
2	5:52/mi	166 bpm	170 bpm	1.81
3	5:53/mi	171 bpm	176 bpm	1.80
4	5:40/mi	166 bpm	173 bpm	1.83
5	5:52/mi	169 bpm	178 bpm	1.85
6	5:49/mi	Interuppted	Interuppted	Interuppted

5 mile RR

Kept it pretty easy on the treadmill. Did a little bit of self massage with the stick and a shortened version of my hip routine (left out the monster walks) before I ran. Felt good, and my legs felt smooth and ocmfortable.

Friday, March 3, 2023

Rest and recovery.

Saturday, March 4, 2023

20 mile ER w/ 3 x 3 mile MP

Great workout! Felt a little sluggish at the start, but by the time I got to the MP efforts, I was feeling good. Targeted 6:20/mi and was basically right on for the 1st rep and a hair faster on the 2nd and 3rd. Felt in control and like that pace would be possible to sustain for the marathon. Wore my Endorphin Pros for the last MP rep and definitely felt slightly easier. And lactate was 0.4 mmol/L lower at the same pace. Felt so good I decided to add on a couple extra miles and make it a round 20.

Interval	Avg Pace	Avg HR	Max HR	EF	Lactate	Shoes
1	6:21/mi	159 bpm	167 bpm	1.75	2.1 mmol/L	Kinvara 13
2	6:18/mi	160 bpm	169 bpm	1.76	2.2 mmol/L	Kinvara 13
3	6:18/mi	160 bpm	169 bpm	1.76	1.8 mmol/L	Endorphin Pro 3

50 min bike ER

Traded down watts from what I had planned to keep effort low. My normal easy warmup felt like 5/10. Increased the watts after warm up and felt like I was going to be pushing into 7/10 effort and starting to get closer to LT1 than I wanted, so bumped the watts down a bit to settle into 6/10. Stopped a little early since I went long on my run and still got over 3 hours total training for the day.

Sunday, March 5, 2023

5 mile RR

Legs felt heavy, sluggish, and sore. Decided to cut it back from 6 to 5 miles since that was 60 for the week anyway. Then I just ran my weekly report and realized there was a bit of my treadmill workout on Monday that I excluded because I was just letting the treadmill run while Morgan tested my lactate, so I only have 59.92 mi for the week. But that’s still good enough for me.

Review and Thoughts

I’m very pleased with how this week went. For the most part, I was able to execute my plan pretty much exactly how I drew it up. This was definitely the strictest compliance to my plan I’ve had in quite some time. But when I planned this week, I also had in mind that I wanted it to be a repeatable week in terms of mileage and number of workouts. I expect a slightly different TID (less intense) next week since I’m doing 1 tempo workout, 1 MP workout, and a long endurance run with no higher intensity work included, instead of 2 tempo workouts and a long run with MP work included.

My legs are feeling pretty heavy and tired tonight, and they were definitely sore during my run today. I’m thinking I will take another short, easy day tomorrow, then try to do the Tempo and MP workouts back to back on Tue and Wed. Followed up by a day off, an easy day, then my long run.

I’m thinking about how my body feels compared to my TSB on TrainingPeaks. Today’s TSB was -23. The day after my marathon training camp, it was at -26. I think my body feels better today than it did after the training camp. I feel like after another easy day, I should be feeling better, but I guess we’ll see. Looking ahead, my TSB is expected to drop to -28 by the end of next week. I will be curious to see whether I’m able to execute next week as planned and what condition my body will be in. I don’t think I’ll feel as bad as the end of my training camp.

TSB was-40 after the Logan Peak Trail Run last year that I didn’t really taper properly for and kind of “trained through”. That definitely felt like too much.

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Training Intensity Distribution: