Training Journal 2023‑03‑20

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	50 min RR	50 min RR
Tue	90 min w/ 4 x 8 min Tempo	90 min w/ 4 x 8 min Tempo
Wed	50 min RR	1 hr RR
Thu	2 x 20 min MP + 4 x 200 R	Rest & Recovery
Fri	Rest & Recovery	2 x 20 min MP
Sat	2.5 hr ER	58 min RR
Sun	50 min RR	2.5 hr ER

Tracking	Week	Month	Year
Run Mileage	59.75 mi	208.09 mi	541.92 mi
Training Duration	08:04:16	29:33:13	88:33:37

Priorities

1. 8 hours run volume, let the mileage fall wherever it falls (probably near 60 mi) Related Goal.
2. 1 Tempo, 1 MP workout, Related Goal
3. Bike if I’m feeling good and want to.

Journal

Monday, March 20, 2023

50 min RR

Distance: 5.45mi, Avg Pace: 9:12/mi, Avg HR: 128 bpm, EF: 1.50 Felt okay, legs definitely a little sore from yesterday’s workout. I really tried to take it quite easy as I’m renewing my focus recovery between hard workouts for the next couple of weeks.

Tuesday, March 21, 2023

90 min w/ 4 x 8 min Tempo

Good workout. I was wanting to run the Tempo intervals around 2.5-3 mmol/L. After the 2nd interval, Morgan tested my lactate and I was below that, so I turned it up a bit for the 2nd two intervals. It felt like I was running harder than the lactate was showing. Looking back at the first Tempo intervals I tested lactate on in [[Training Journal 2023-02-06#4x10 min Tempo.|February]] shows a drastic difference. The most interesting comparison point to me is looking at today’s last interval compared to that first workout’s second interval. I ran 3 seconds/mi faster today and lactate was only 2.6 mmol/L instead of 4.8 mmol/L. So it seems I’ve shifted my LT2 to the point that 6 min/mi is now firmly below threshold where a few weeks ago, it was above threshold. This is progress.

Interval	Avg Pace	Avg HR	Max HR	EF	Lactate
Warm up	8:39/mi	129 bpm	138 bpm	1.58	0.8 mmol/L
1	6:02/mi	167 bpm	177 bpm	1.75	N/A
2	6:04/mi	170 bpm	177 bpm	1.73	2.4 mmol/L
3	5:55/mi	170 bpm	177 bpm	1.71	N/A
4	5:58/mi	170 bpm	178 bpm	1.75	2.6 mmol/L

Wednesday, March 22, 2023

58 min RR

Distance: 5.73 mi, Avg Pace: 10:09/mi, Avg HR: 128 bpm, EF: 1.40 Good run with Morgan and the dogs up to Dry Canyon. Legs felt heavy and tired but that was expected.

Thursday, March 23, 2023

HRV low, legs feeling a little sore. Decided to move my rest day to today and I’ll try to get my MP workout in tomorrow and long run on Sunday.

Friday, March 24, 2023

2 x 20 min MP

We got a bunch of snow dumped on us again today, so I stayed insided on the treadmill. Didn’t think slipping and sliding on the snow and ice was going to be a good marathon specific workout. The workout went well. Set the treadmill to 9.5 mph (6:19/mi) for the first 20 min MP interval with the plan to increase the speed if lacatate was < 2.0 mmol/L. I didn’t do the 4 x 200 R I had planned at the end of the workout because I hate running that fast on a treadmill. It just feels unnatural. I’ll include them next week if I’m not stuck on the treadmill again.

Interval	Speed	Avg HR	Max HR	EF	Lactate
Warm up	7.0	119 bpm	130 bpm	1.72	1.3 mmol/L
1	9.5	160 bpm	167 bpm	1.74	1.5 mmol/L
2	9.7	167 bpm	174 bpm	1.70	1.8 mmol/L

Saturday, March 25, 2023

55 min RR

Distance: 6.07 mi, Avg Pace: 9:08/mi, Avg HR: 124 bpm, EF: 1.56 Felt good. Took it easy with Zuko. Feels like accumulated fatigue is settling back to my preferred levels, which is nice.

Sunday, March 26, 2023

2 hr 30 min ER

Distance: 19.3 mi, Avg Pace: 7:48/mi, Avg HR: 141 bpm, EF: 1.60 Today I reconnected with the joy of the long run. From the first mile I was just feeling happy to be out there. No planned route, just running for 2.5 hours and seeing where my feet took me. I was feeling pretty good so from mile 13 to the end I picked it up just a bit to 6/10 rpe.

Review and Thoughts

Solid week of training and well executed. Only had to move a few sessions around at the end of the week, but total running volume was right on what I planned at 8 hours with 15% combined MP and Tempo intensity. I was doing 20+% higher intensity a few weeks ago and getting caught up in running my recovery runs a little faster than I have in the past. This week I just focused on keeping things easy outside of the MP and Tempo workouts, and my legs are feeling much better at the end of this week than they did a couple of weeks ago. Some of that may be attributable my lower stress at work this week helping with recovery, but I also think the intensity control is making a difference.

I didn’t end up biking at all this week. I do want to build some bike volume, but I want to make sure I’m fresh for the marathon. I’ll probably just focus on running for the next few weeks and work the bike back in after the race.

Just one more full week of training before starting my taper

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Training Intensity Distribution: