Mobile Bay Runner

A Blog by Sam Yeager-Allen

Training Log – 07/31/22 

Posted on by Sam

Hey friends! Here is what training looked like last week:

Monday – 8.5 mile run (8:40 pace) w/ 6 X 30 second strides (5:20 pace)

Tuesday – 9.0 mile run (8:20 pace)

  • Temperature: 76℉
  • Humidity: 100%
  • Listened to: I’ll Have Another Podcast Episode 401: Meghann Featherstun – RD & 2:57 Marathoner on Racing Your Best & Carb Loading 
  • I was so excited to listen to this episode! I did a consult with Meghann a month or so ago. Other mothers probably get this, but breastfeeding is no joke on the nutrition front. When you combine that with training, the mother runner is a rare caloric monster! If you told me that I’d be eating 3k calories per day for maintenance, I’d have thought you were crazy. Just for reference, here is what she told me I need to be taking in currently:

Nutrition Plan
Energy: 2800 – 3000 kcal
Protein: 110 – 130 gm
Carbohydrates: 375 – 450 gm
Fat: 80 – 90 gm

  • I was originally supposed to do a track workout Tuesday morning, but we changed this up a bit. I am trying to be a lot more intentional with my schedule (now that Ward is a little bit older, it’s becoming a tad easier to create routine!). I have been all over the place, mentally, physically and emotionally. I thrive on consistency and routine and both of those things have been severely lacking in my life for the past few months.

Wednesday – 9.0 mile run (7:00 pace)

  • Temperature: 77℉
  • Humidity: 100%
  • Listened to: Music!
  • Pre-run I had a scoop of athletic greens w/ 12 oz. of water, 6 oz. of coffee and a bagel. I didn’t hit the wall or ever start feeling fatigued during this run!
  • The workout was written as a 2.5 mile warm up, a 4 mile progressive tempo and a 2.5 mile cool down.
  • The plan was to start at around 6:40 pace and then to dial it down each mile (at my own discretion).
  • I ended up with splits of 6:35, 6:25, 6:19, 6:04.
  • The third tempo mile had a small hill in it, so I was fairly consistent with picking it up about 10 seconds each mile. According to Strava, the grade adjusted pace for the third mile was 6:15 on the dot!

Thursday – 12.75 mile elliptical (5:50 pace)

Friday – 8.0 mile run (8:20 pace)

Saturday – 8.5 mile run (7:15 pace)

  • Temperature: 80℉
  • Humidity: 91%
  • Listened to: Music!
  • Workout was written as a 2 mile warm up, 3 X [4 X 400 w/ 100 recovery] and a 2 mile cool down.
  • Goal pace was 5:40-5:45 (85-86 seconds per lap). This is supposed to be close to 5k pace.
  • Actual splits were 83, 84, 85, 84 | 83, 83, 84, 84 | 84, 83, 85, 82.
  • 100 meters of “recovery” is SO. SHORT. It’s basically nothing. Holy smokes.
  • This workout was a huge confidence boost for me. I told my coach that I think the mental boost was more important than any actual physical training adaptations that I got.
  • One of the football coaches was out working on the infield area while I was running (which was 100 times better than having the entire football team out there!). Afterwards he asked me who I compete for. I was kinda like … uhh … myself? Ha! He then told me that my workout was impressive as sh*t, which pretty much made my day!

Sunday – 8.3 mile run (8:30 pace)

Totals –
Running: 51.4 miles
Elliptical: 1275 miles

Thanks for following along!