Training Journal 2023‑03‑06

Journal

Monday, March 06, 2023

6 mile RR

Good run. Felt better than yesterday for sure. Ran with Morgan for the first couple miles then finished up on my own. Should be feeling good for a workout tomorrow barring poor HRV from work stress as I'm a little busy right now.

Tuesday, March 07, 2023

Work stress is probably a little too high for a workout today to be very useful. HRV is low despite two days of easy training in a row, and my workload at work is certainly higher than normal. I'll prioritize getting as much of my work done today as I can, and still fit in an easy run and an easy bike.

45 min RR

Good run and stress reliever. Hopefully this will help stabilize HRV tomorrow, but I still have a lot to do at work.

Decided on just the run today, because I was tired after work.

Wednesday, March 08, 2023

Worked my ass off all day so I decided to just do some yoga and then just rest.

Thursday, March 09, 2023

2 x 2 mi MP + 4 x 200 R

Felt okay. Had to make a couple pit stops to use the bathroom which always confounds my internal perception of effort a bit. But I do feel like I was maybe a little slower than I was expecting to be. The 200 R intervals felt pretty good though. Overall happy I got this workout in today.

MP Interval	Avg Pace	Avg HR	Max HR	EF
1	6:22/mi	162 bpm	172 bpm	1.72
2	6:25/mi	159 bpm	166 bpm	1.72

Compare to Training Journal 2023-02-27#20 mile ER w/ 3 x 3 mile MP
Turns out I was running slower for a similar heart rate. Not too crazy considering how my week has gone at work. But today felt like I was back to a more sustainable balance so I should hopefully be able to get some solid training in this weekned.

Friday, March 10, 2023

Another somewhat stressful day at work and it's been pouring rain all day. I really didn't want to run at all after work, but decided to grind it out on the treadmill. Took pretty easy at just 6.7 MPH (8:57/mi) and got 5 miles in. Score one for consistency today.

Saturday, March 11, 2023

4 x 10 min Tempo

I didn't really think I was feeling too sore this morning when I put in my subjective feedback for the day, but when I actually started my warm up for this workout, my muscles were feeling surprisingly tight, especially my right calf. But I didn't want to be too hasty and call it a day without allowing myself time to settle in. Ran 2 miles easy, did my dynamic stretching and a few strides, and decided to give the workout a go. I'm glad I did because once I settled into the work, I felt pretty good overall. I even considered running the last interval a little faster but then remembered I wanted to get a solid long run in tomorrow and didn't want to regret the additional stress.

Interval	Avg Pace	Avg HR	Max HR	EF
1	6:05/mi	172	179	1.69
2	6:09/mi	167	175	1.66
3	6:17/mi	163	177	1.69
4	6:06/mi	167	175	1.69

45 min bike RR

It was such a nice day, I decided to take my bike outside for nice easy ride. The sunshine and wind in my face truly felt sublime. It's so much nicer to ride outside than in on the trainer. I'm glad I ordered some power meter pedals this week, because I like the power data on the trainer, but I want to ride a lot more outside this year.

Sunday, March 12, 2023

22 mi ER w/ 4 mi SSR & 3 mi MP

The intent of this workout was to run the full duration of my marathon goal (2 hr 45 min) at a slightly higher intensity than just an easy long run to give me a chance to practice staying mentally focused for that long at a time. When I first started, I wasn't feeling great. Just feeling some fatigue and soreness from the week and yesterday's workout. During the second half of the run, I really had to just accept that my legs were feeling the way the were, but just keep my mind engaged on maintaining a good solid effort anyway. Once I was in the zone mentally, I figured I might as well just run a little harder to more closely simulate how I might feel towards the end of the marathon. Ran the second half on 1400 East, so pretty big hills for the road. That's why some of the paces and EFs look weird.

Feel quite sore after that one! My right buttcheek especially was feeling pretty weird for a bit. But it's not really noticeable anymore. I think I was expecting my feet to be more sore than they are, but perhaps that will come over the next day or two.

Review and Thoughts

I feel very proud of the way I handled the disruptions to my training this week. Work was pretty busy and stressful which kept me from getting my workouts in when I originally planned them. But I prioritized keeping things easy and trying to at least let my legs recover so I would feel good when I eventually got the workouts in. I think that worked to my benefit as I was able to get a good solid few days of training in to end the week. I hit both my priorities this week, and now I'm looking forward to a lower volume week. And looking forward to next weekend's 8 mile continuous MP workout.