Training Journal 2023‑04‑03

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	50 min RR	50 min RR
Tue	1 hr w/ 10 min Tempo + 4 x 200 R	Rest & depression
Wed	Rest & Recovery	45 min ER
Thu	1 hr ER	1 hr w/ 10 min Tempo + 4x 200 R
Fri	45 min RR	45 min RR
Sat	3 x (1.5 mi MP, 0.5 mi Tempo, 0.5 mi E)	4.5 mile ER
Sun	45 min RR	3 x 2 mi MP w/ 0.5 mi recovery

Tracking	Week	Month	Year
Run Mileage	39.98 mi	66.99 mi	639.60 mi
Training Duration	05:18:29	08:46:58	102:18:02

Priorities

1. Hip routine x 2
2. Food and sleep
3. Get some work done so I can relax next week.

Journal

Monday, April 2, 2023

50 min RR

Distance: 5.62 mi, Avg Pace: 8:51/mi, Avg HR: 128 bpm, EF: 1.56

Tuesday, April 3, 2023

Man, today was a rough one. Snowed another 10 inches or so, so that sucked. And I didn’t feel well at all, so it was a challenge to get anything done at work today which caused extra stress on top of already feeling depressed. Decided to give my body and mind a rest and ended up having an okay night hanging out.

Wednesday, April 4, 2023

45 min ER

Distance: 5.54 mi, Avg Pace: 8:30/mi, Avg HR: 135 BPM, EF: 1.54

Felt okay. It started out sunny but turned into blizzard conditions. Hopefully that will be the last time before spring and summer finally show up around her. HR and perceived effort kind of high compared to my usual for this pace.

Thursday, April 5, 2023

1 hr w/ 10 min Tempo + 4 x 200 R

Distance: 7.96 mi, Avg Pace: 7:36/mi, Avg HR: 147 bpm, EF: 1.60

Felt better today than yesterday while warming up. Tempo interval was slower than I was expecting and HR higher. My data haven’t been looking great the past week to 10 days or so. But there’s nothing I can do about it to change anything before the marathon now. Just keep to my taper plan and try to reduce work stress as much as possible.

Friday, April 6, 2023

45 min RR

Distance: 5.28 mi, Avg Pace 8:32/mi, Avg HR: 130 bpm, EF: 1.59

Felt pretty good. HR during warm up seemed a little bit closer to normal than my past few easy runs. Legs are still feeling just a bit fatigued. Another light week should serve me well and at least leave me feeling fresh if not perfectly fit.

I’m thinking I want to just do another easy run tomorrow and then I’ll do my workout on Sunday. And I might just do 2x not 3x the planned workout.

Saturday, April 7, 2023

4.5 mile ER

Duration: 37:40, Avg Pace 8:15/mi, Avg HR: 137 bpm, EF: 1.55

I felt flat and generally not great. Getting worried I put myself into a hole that a taper alone will not pull me out of. I also spent quite a bit of the day in front of my computer, so maybe that had an effect. Possibly poor nutrition status. I don’t know anything.

Sunday, April 8, 2023

3 x 2 mi MP w/ 0.5 mi recovery

Distance: 11.0 mi, Avg Pace: 7:10/mi, Avg HR: 154 bpm, EF: 1.59

HR was yet again higher than I expected during warmup. I’m thinking maybe my expectations are anchored to times when I’ve been fatigued enough to actually repress my HR. Ran the first 1.5 miles of each rep by feel, then the last 0.5 miles had my watch alert me if I was below my goal pace. Each time I had to speed up just a little to get down to pace. Feeling like super shoes and lower elevation should make up the difference. Feeling cautiously slightly more optimistic.

Interval	Avg Pace	Avg HR	Max HR	EF	Lactate
1	6:27/mi	170 bpm	178 bpm	1.61	2.0 mmol/L
2	6:25/mi	168 bpm	178 bpm	1.63	1.8 mmol/L
3	6:20/mi	169 bpm	176 bpm	1.64	1.8 mmol/L

Review and Thoughts

As they say, the hay is the barn. I was just trying to keep things pretty light this week, focus recovery, sleep, and eating, and try and let my body freshen up before the marathon next week.

I only did my hip routine once, but my legs are feeling pretty healthy. I do want to make that a regular twice a week thing, but for some reason, I just haven’t been too consistent with it.

I also wrapped up most of my pressing tasks at work this week, so I should be able to take it pretty easy on Monday and Tuesday next week before we fly out to Arkansas which I’m taking time off for.

Overall, I’ve just been riding the ups and downs of the taper. A little less time in training gives me a little more time to overanalyze my training. I have some ideas of what I might want to change and do better going forward, but I’ll wait and see the final result from the marathon before passing final judgement on my preparation.

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Training Intensity Distribution: