Hey friends! As a surprise to no one, I got super behind on my training logs. I’ve been thinking a little bit about how I want to “show up” online and what “content” I want to create. I’m pretty clear on the fact that I am not trying to create content or be an influencer on social media these days. However, I do miss the days of blogging and sharing my training online. I realize that no one else really cares too much about what I am doing in my training and that is a-okay. However, if someone does want to follow along and is able to gain something from it, then that is awesome! If not, it will be documented for me to look back on.
This is the first summer in several years where I haven’t done a specific “summer of speed” training block. This has instead been a summer of base building. The summer of speed is typically meant to sharpen the legs before building into a marathon training block. I have no immediate marathoning plans, so I am basically doing the opposite and building my base before transitioning into more of a speed focused block in the fall.
I have done several other things differently this summer as well, including putting major emphasis on strength training and protein intake, monitoring sweat & electrolyte loss and doing one quality session per week indoors. I plan to include more details about my sweat rate and sweat composition going forward, as I am feeling more confident in the data that I am collecting using hDrop. I am also planning to do a V02 test as well some lactate threshold testing coming up in the next few weeks. I find all of this stuff to be super fascinating!
In general, I’ve been doing one threshold workout per week, one faster workout per week and one longish run per week. These are the three quality days and the rest of the runs are purely easy miles. I don’t always get all three quality days in, but for the most part I have been. Typically the threshold workout is between 10-12 miles and the long run is between 12-14 miles. My preferred running schedule at the moment is threshold workout on Wednesday, longish (easy) run on Friday and track workout on Sunday. I don’t really have a good schedule for the strength training, but rather just fit it in wherever I can find little pockets of extra time. I am still doing one Reformer Pilates session per week, typically on Wednesday.
Without further ado, here is what the last couple months have looked like:
Week 22 (05/27 – 06/02)
- Mileage: 64 miles
- Strength: 90 minutes
- Cross Training: None
- Quality Runs: 1
- 2 mile warm up, 11 X 1k @ 3:45 (6:03 pace) w/ 1:15 recovery, 2 mile cool down
- Average Temperature: 82°F
- Average Dew Point: 71°F
Week 23 (06/03 – 06/09)
- Mileage: 66 miles
- Strength: 90 minutes
- Cross Training: 45 minutes
- Quality Runs: 2
- 2 mile warm up, 8 X 3:00 (5:55 pace) w/ 2:00 recovery, 2 mile cool down
- 3 mile warm up, 6 X 400 w/ 1:15 recovery + 8 X 200 w/ 1:10 recovery, 3 mile cool down
- 400s: 80, 78, 78, 79, 78, 77
- 200s: 36, 38, 37, 37, 37, 38, 37, 38
- Average Temperature: 76°F
- Average Dew Point: 68°F
Week 24 (06/10 – 06/16)
- Mileage: 63 miles
- Strength: 90 minutes
- Cross Training: None
- Quality Runs: 1
- 2 mile warm up, 15 X 1:00 on/off, 2 mile cool down
- Average Temperature: 77°F
- Average Dew Point: 68°F
Week 25 (06/17 – 06/23)
- Mileage: 63 miles
- Strength: 135 minutes
- Cross Train: None
- Quality Runs: 2
- 3 mile warm up, 5 X 1 mile (6:04 pace), 3 mile cool down
- 3 mile warm up, 5 X 300 hills (79, 76, 75, 78, 79) + 5 X 300 track (59, 59, 57, 57, 57), 3 mile cool down
- Average Temperature: 85°F
- Average Dew Point: 72°F
Week 26 (06/24 – 06/30)
- Mileage: 64 miles
- Strength: 135 minutes
- Cross Training: 55 minutes
- Quality Runs: 2
- 2 mile warm up, 6 miles @ marathon pace + 8 X 200, 2 mile cool down
- 2 mile warm up, 12 X 0:20 w/ 1:00 recovery, 2 mile cool down
- Average Temperature: 83°F
- Average Dew Point: 75°F
Week 27 (07/01 – 07/07)
- Mileage: 74 miles
- Strength: 45 minutes
- Cross Training: 40 minutes (paddle board!)
- Quality Runs: 1
- 2 mile warm up, 2 X 10:00, 3 X 5:00, 5 X 1:00 (all at threshold (6:04)), 2 mile cool down
- Average Temperature: 86°F
- Average Dew Point: 75°F
Week 28 (07/08 – 07/14)
- Mileage: 65 miles
- Strength: 135 minutes
- Cross Training: 60 minutes
- Quality Runs: 2
- 3 mile warm up, 6 miles @ marathon pace (6:23, 6:23, 6:24, 6:20, 6:20, 6:12), 3 mile cool down
- 2 mile warm up, 8 X 200 hills (avg. 50 seconds) + 2 mile threshold (6:10) + 8 X 200 track (avg. 36 seconds), 2 mile cool down
- Average Temperature: 83°F
- Average Dew Point: 75°F
Week 29 (07/15 – 07/21)
- Mileage: 66 miles
- Strength: 150 minutes
- Cross Training: 65 minutes
- Quality Runs: 2
- 3 mile warm up, 4 X 5:00, 2 X 7:30, 2 X 2:30 (all at threshold (6:04)), 3 mile cool down
- 3 mile warm up, 8 X 800 + 2 X 300, 3 mile cool down
- 800s: 2:50, 2:47, 2:47, 2:46, 2:47, 2:47, 2:50, 2:49
- 300s: 56, 57
- Average Temperature: 81°F
- Average Dew Point: 75°F
After looking back through all of this, I feel really good about where my fitness is! My mileage has been super consistent and this is BY FAR the most strength training that I have ever done in my entire life. I am hoping to keep the momentum going in the next month or so before it cools down and I can shift my focus to some fall races.
LET’S GO!