Training Recap (Week of Dec 18, 2023)
Lots of running...
Hey there!
I want to do a better job documenting my training for the sub 3 hour marathon, so every weekend I’ll post updates, lessons learned, and stats from the week! Because of the holiday this got pushed a little…BUT here is last weeks recap.
Totals:
Run: 40 miles
Lifts: 4
Swim: 2000 yds
Sauna: 2, 25 min sessions
Started off the week strong with 3, +7 mile runs in a row, with a 10 miler on Friday, and 2 recovery runs Saturday/Sunday.
Monday: Intervals
Total mileage: 7.18 miles
Average pace: 8:22 min/mile
Average HR: 157 bpm
Tuesday: Basic Endurance
Total mileage: 7 miles
Average pace: 8:36 min/mile
Average HR: 166 bpm
Wednesday: Basic Endurance
Total mileage: 7 miles
Average pace: 8:33 min/mile
Average HR: 156 bpm
Friday: Quality Endurance
Total mileage: 10 miles
Average pace: 7:47 min/mile
Average HR: 161 bpm
Saturday: Recovery
Total mileage: 5 miles
Average pace: 10:18 min/mile
Average HR: 148 bpm
Sunday: Recovery
Total mileage: 4 miles
Average pace: 9:20 min/mile
Average HR: 148 bpm
Breaking these down further…
Monday’s interval run held 20 sets of 30 sec Fast // 30 sec Recovery with easy zone 2 pace as a warm up and cool down. Was very happy with my top end speed on these…most of the speed intervals were done between 5:45 min/mile and 6:15 min/mile pace. For me…this is FAST.
Tuesday’s run was done on the treadmill alongside my friend Zach Homol. I could tell I had some lingering fatigue from the intervals owing to my average HR being 166. This spike in HR is also likely due to the added conversation that was happening during the run. This is a the top end of my projected “Zone 2”. While I don’t put a ton of emphasis on my HR during training, I do keep track of the data for added info I can look back on.
Wednesday’s run was back outside and I was intrigued to see how my body would feel after 14 miles already logged. It took a couple miles to shake out some of the fatigue, but overall I felt super strong. Previously, this frequency and volume would have definitely caused some joint discomfort in my hips/knees/ankles. I take this as a HUGE sign of progress.
Friday’s run was one of the best run’s of my life. 10 miles at a 7:47 pace is a distance/pace I have never achieved. Overall, the run felt incredible. The main sets were 5, 1 mile “tempo” intervals with a 0.25 mile “recovery jog” in between. I ranged between 7:01 and 7:15 min/mile pace for the intervals which I was very pleased with. My intention was for it not to feel like an all out effort, rather something that felt fast and sustainable. A good indicator that I achieved this goal was my last interval being my fastest.
Saturday and Sunday I brought my dog with me for an easy shakeout of the legs. Slow pace and low HR…all I want in a recovery run!
This was the biggest run volume week of prep (and of my life). Hitting 40 miles without any major signs of fatigue is a HUGE win.
My lifts were pretty basic…still unsure where I want to focus my energy, so I’m just enjoying the unstructured, wicked pumps I’ve been getting. As these become more structured in the coming weeks, I will share more specific details.
My bodyweight has come down to the 186-188lb range and I feel amazing. This puts me at 9lbs lost since the beginning of November. There’s no other way to say it…running is significantly easier when I weigh less. I know for a fact my body would not be feeling this good after a 40 mile week if I was still in the mid 190s. More confirmation that getting down to the low 180s // high 170s is a smart decision.
All in all, I am loving training and am definitely taking advantage of the newbie gains.
Excited for everything to come.
Have the best day ever!
-Mike