Training Macrolog
This is not the log of each workout I do, but rather a higher level summary of what's happening with my training overall. For a detailed log, I use SportTracks and publish to Dailymile at http://www.dailymile.com/people/JonathanS. Below is a screenshot of my mileage from Dailymile.com that I will update each month.
1 November 2012
I continued my low mileage approach into November, doing quite a bit of speed work, including Medium Intensity High Volume Intervals, Downhill Intervals and experimenting with running the Tabatas.
| Miles | Hours | Avg Pace | Num Runs | Longest | |
| November 2012 | 298 | 37 | 7:31 | 19 | 35 |
| October 2012 | 286 | 37 | 7:43 | 22 | 25 |
| November 2011 | 514 | 70 | 8:10 | 28 | 35 |
2 October 2012
Though my October mileage looks low, it includes nearly 300 intervals, of which 128 where on the hill.
| Miles | Hours | Avg Pace | Num Runs | Longest | |
| October 2012 | 286 | 37 | 7:43 | 22 | 25 |
| September 2012 | 344 | 60 | 10:34 | 21 | 123 |
| October 2011 | 553 | 73 | 7:54 | 29 | 26 |
3 September 2012
I did little training in September as I raced twice, so the rest of the time I was either tapering or recovering. Of the 344 miles I ran in September, 230 were racing and only 114 were training.
| Miles | Hours | Avg Pace | Num Runs | Longest | |
| September 2012 | 344 | 60 | 10:34 | 21 | 123 |
| August 2012 | 370 | 50 | 8:05 | 22 | 25 |
| September 2011 | 418 | 59 | 8:27 | 25 | 146 |
4 August 2012
This month I've focused even more on Downhill Running, including Downhill Intervals. These workouts are hard enough that if I continue them after the world championships, I may move to running three days a week rather than four. August included the overload week for my Three Phase Taper which went well with 150 miles, some of which was hard hill intervals. I've also dropped my body fat down to a lower level than before the national championships this time last year, but I've managed to increase lean body mass at the same time. I now have less fat, but weigh about five pounds more. I've continued to combineIntermittent Hypoxic Exposure with Electrical Muscle Stimulation and I think it's working well. .
| Miles | Hours | Avg Pace | Num Runs | Longest | |
| August 2012 | 370 | 50 | 8:05 | 22 | 25 |
| July 2012 | 316 | 45 | 8:26 | 17 | 26 |
| August 2011 | 614 | 82 | 7:59 | 30 |
5 July 2012
The summer eventually arrived in force here in North Carolina and the heat became a limiting factor. I had some downtime visiting Washington DC for a long weekend, and I had some minor issues with the muscles in my right foot. However, I've also started to do far more Downhill Running, so I feel like my training is proving effective for the upcoming 24 hour world championships in Poland. Even though this will be a totally flat race, I believe that the Downhill Running will cause adaptations in the muscle structure that will improve my endurance at long distances. I'm doing a little more cycling again, and I'm combining Intermittent Hypoxic Exposure with Electrical Muscle Stimulation which seems to be quite effective. I'm planning on using a Three Phase Taper for the world championships, but I haven't decided if I'll increase the distance on my usual frequency, or keep the distance and increase the frequency.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | |
| July 2012 | 316 | 45 | 8:26 | 17 | 26 | 19 |
| June 2012 | 375 | 52 | 8:18 | 20 | 30 | 19 |
| July 2011 | 529 | 71 | 8:07 | 27 | 27 | 19 |
6 June 2012
June was much cooler than you'd expect this year in North Carolina, which made my running better-than-expected. I did have a small taper for the midnight boogie, and unfortunately I'm minor stomach bug. Other than that, the training regime went well.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | |
| June 2012 | 375 | 52 | 8:18 | 20 | 30 | 19 |
| May 2012 | 433 | 58 | 8:04 | 19 | 28 | 23 |
| June 2011 | 156 | 21 | 8:12 | 10 | 27 | 16 |
7 May 2012
I started to get back into my routine during May, with my weekday runs at marathon distance on longer. I ended up with 11 my runs as marathon+ distance, which is nice. However, I'm not back to the point where my Saturday run, which is my back-to-back run, is a decent distance. Towards the end of the month the heat stress built up here in North Carolina and I really slowing down. My right kneecap acted up a little during the month, but managed to resolve that.I started page on Knee Pain but it will take some time before it's ready for publication. I also stopped cycling in May to try and keep my Training Monotony lower. I'd like to get back to the bike but I don't think I'm quite ready.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | |
| May 2012 | 433 | 58 | 8:04 | 19 | 28 | 23 |
| Apr 2012 | 309 | 40 | 7:46 | 17 | 24 | 18 |
| May 2011 | 376 | 48 | 7:35 | 17 | 28 | 22 |
8 April 2012
April started off a little slow after Umstead, but has settled into a reasonable routine. I'm much happier with running four days/week and the training seems to be more effective.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | |
| Apr 2012 | 309 | 40 | 7:46 | 17 | 24 | 18 |
| Mar 2012 | 347 | 46 | 7:54 | 17 | 50 | 20.4 |
| Apr 2011 | 312 | 41 | 7:57 | 15 | 78 | 21 |
9 March 2012
In March I was looking to find the sweet spot of optimal training. I suspect I tend to train more than is optimal, so I'm trying to back off to the point where things are improving more. It's tricky to work out when the impact of training stress lasts for well over a month. I've had a few nagging Achilles/calf issues, but nothing major.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | |
| Mar 2012 | 347 | 46 | 7:54 | 17 | 50 | 20.4 |
| February 2012 | 326 | 43 | 7:53 | 16 | 29 | |
| Mar 2011 | 220 | 25 | 6:56 | 16 | 26 | 13.8 |
10 February 2012
February has seen me building back after my brief bout of Overtraining Syndrome. I've returned to running four days per week, which is helped enormously. My mood state has improved dramatically, and a number of friends have commented on the change. My experiment with running more frequently has given me some useful insight into the effects of Training Monotony and Overtraining Syndrome, as well as understanding how my body reacts to different training loads and regimes.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | |
| February 2012 | 326 | 43 | 7:53 | 16 | 29 | 20 |
| January 2012 | 367 | 53 | 8:26 | 24 | 23 | 14 |
| February 2011 | 310 | 40 | 7:43 | 14 | 42 | 22.1 |
11 January 2012
At the beginning of January I started to suffer from Overtraining Syndrome. This has built up over time and as a result I had to reduce my training dramatically. I also caught a serious cold for the first time in a while, which further reduced my training load. I'm going to return to my previous pattern of running four days/week, bringing to an end my experiment with more frequent running. Overall I've found the more frequent running had some advantages, but overall it is less effective and more time consuming.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| January 2012 | 367 | 53 | 8:26 | 24 | 23 | 14 | 28,600 | 21 |
| December 2011 | 507 | 72 | 8:29 | 26 | 70 | 19.5 | 9,400 | 0 |
| January 2011 | 188 | 24 | 7:44 | 17 | 33 | 11 | 26,300 | 42 |
12 December 2011
December was a quiet month, with some steady training and a slight taper in the last week of the year for Freedom Park 24 Hour race. My body weight has risen over the holidays and that is impacting my running significantly, so I need to shed some body fat.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| December 2011 | 507 | 72 | 8:29 | 26 | 70 | 19.5 | 9,400 | 0 |
| November 2011 | 514 | 70 | 8:10 | 28 | 35 | 18 | 16,100 | 7 |
| December 2010 | 401 | 55 | 8:17 | 16 | 116 | 25 | 8,900 | 11 |
13 November 2011
November was a pleasantly uneventful month other than a practice Three Phase Taper for pacing the 3 hour group at Thunder Road Marathon. My training is going well, and I'm enjoying the cooler weather. I may experiment with a return to four days/week again as part of my evaluation of different training patterns.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| November 2011 | 514 | 70 | 8:10 | 28 | 35 | 18 | 16,100 | 7 |
| October 2011 | 553 | 73 | 7:54 | 29 | 26 | 19 | 31,300 | 5 |
| November 2010 | 333 | 45 | 8:10 | 18 | 53 | 18.5 | 14,000 | 15 |
14 October 2011
At the beginning of the month I was still recovering from the North Coast 24 hour race, and it was not until the middle of November that I felt like I was back in the rhythm. I'm continuing my experiment of running most days and I feel like I'm getting a sense of the relative strengths and weaknesses of this approach when compared with running 4 days/week. I plan on writing this up in the near future, but I'd like to do some reading around any research that supports or disproves my embryonic ideas.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| October 2011 | 553 | 73 | 7:54 | 29 | 26 | 19 | 31,300 | 5 |
| September 2011 | 418 | 59 | 8:27 | 25 | 146 | 16.7 | 9,300 | 0 |
| October 2010 | 338 | 45 | 8:01 | 16 | 30 | 18.5 | 35,000 | 15 |
15 September 2011
September included a successful taper, 2nd place at the 2011 North Coast 24 Hour National Championships, and a speedy recovery, so I'd consider it one of my finer months.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| September 2011 | 418 | 59 | 8:27 | 25 | 146 | 16.7 | 9,300 | 0 |
| August 2011 | 614 | 82 | 7:59 | 30 | 27 | 20 | 13,300 | 0 |
| September 2010 | 472 | 67 | 8:29 | 20 | 133 | 23.6 | 3,000 | 0 |
16 August 2011
August continued my experiment with running every day rather than four days per week, which pushed my mileage to a new high. My peak week was 186 miles, running 27 miles for 6 consecutive days. I found that nutrition and recovery becomes critical with this amount of exercise. I'm in the process of writing a page for GOMAD grazing, the technique I've found helped me with the higher mileage and I believe would be effective for other runners. I'm not sure if this high mileage approach to training is more effective than training four days per week or not. I'm a lot fitter and faster now than I was when I started, but I've also lost 13 pounds and been doing quite a bit of altitude training with the AltoLab. I'd like to think that this type of high mileage would change fast twitch muscle fibers into slow twitch, but there seems to be little evidence for that. Running 180+ miles per week and holding down a full time job puts huge logistical and psychological pressures in addition to the obvious physical strain. In many ways, my body handled the high mileage far better than my mind did.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| August 2011 | 614 | 82 | 7:59 | 30 | 27 | 20 | 13,300 | 0 |
| July 2011 | 529 | 71 | 8:07 | 27 | 27 | 19 | 13,700 | 4 |
| August 2010 | 435 | 58 | 8:00 | 19 | 33 | 23 | 2,300 | 0 |
17 July 2011
July was an interesting month for me.
- After my return from England I decided I needed to lose some weight, though when I started, I had no idea how much I had to lose. By the end of July I was down 10 pounds and feeling much better.
- I restarted my altitude training, which has gone far better this time. It may be because the heat has slowed down my training anyway, maybe because I'm eating more beetroot (vasodialator) or that I'm being more careful to avoid the lower O2 saturations.
- The heat in Charlotte has been the worst I've known, and it's really slowed me down.
- Without intending to, I found myself in the middle of the month starting to run every day. This was triggered by being unable to run on my usual days, so I started off with some extra 'back to back days'. I found that running every day helped keep my appetite more stable, and thus my weight loss was easier. This has contributed to the higher than normal mileage this month.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| July 2011 | 529 | 71 | 8:07 | 27 | 27 | 19 | 13,700 | 4 |
| June 2011 | 156 | 21 | 8:12 | 10 | 27 | 16 | 6,700 | 29 |
| July 2010 | 268 | 35 | 7:44 | 16 | 44 | 19 | 2,700 | 0 |
18 June 2011
I spent the first three weeks of June in the UK on the lead up to the West Highland Way Race. Being on vacation, and leading up to a race, I did little running, so my June numbers are quite low.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| June 2011 | 156 | 21 | 8:12 | 10 | 27 | 16 | 6,700 | 29 |
| May 2011 | 376 | 48 | 7:35 | 17 | 28 | 22 | 11,000 | 76 |
| June 2010 | 446 | 59 | 7:58 | 19 | 50 | 24 | 10,400 | 0 |
19 May 2011
Towards the end of the month I felt like I was getting back to training right. For the last two weeks I reverted to running four days per week rather than three, which seems to suit me better. I've added more hills towards the end of the month, and this has been tough but effective. The weather in Charlotte has also warmed up in the last week or so, and this has started to limit my pace.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Descent (feet) | Cycling Miles | |
| May 2011 | 376 | 48 | 7:35 | 17 | 28 | 22 | 11,000 | 76 |
| Apr 2011 | 312 | 41 | 7:57 | 15 | 78 | 21 | 4,000 | 124 |
| May 2010 | 395 | 58 | 8:52 | 19 | 100 | 21 | 5,500 | 0 |
20 April 2011
I feel like I'm beginning to get back on track with my training, but it's not there yet. The blister on my heel has continued to be an issue, and I've had some nagging problems with my left hip, but hopefully May will be a better month. I'm focusing again on moving to running three days per week rather than four, with two of the runs being generally shorter, higher quality. Doing a single longer run rather than two back to back long runs may be easier than I first envisioned. I'm finding that a small amount of speedwork in the middle or at the end of a long run seems to dramatically increase the effective distance.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Cycling Miles | |
| Apr 2011 | 312 | 41 | 7:57 | 15 | 78 | 21 | 124 |
| Mar 2011 | 220 | 25 | 6:56 | 16 | 26 | 13.8 | 145 |
| Apr 2010 | 391 | 52 | 8:03 | 22 | 31 | 17.8 | 0 |
21 March 2011
March was another poor month for my running, rounding out a rather sad first quarter. At the end of February I blistered my heel badly at the Mount Mitchell Challenge, and this restricted my running throughout the month. At the end of March, I've started to try running three times a week again rather than four. This is a significant challenge, as doing one long run rather than two back to back long runs requires a lot more time and effort in the single run.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Cycling Miles | |
| Mar 2011 | 220 | 25 | 6:56 | 16 | 26 | 13.8 | 145 |
| Feb 2011 | 310 | 40 | 7:43 | 14 | 42 | 22.1 | 138 |
| Mar 2010 | 350 | 49 | 8:27 | 16 | 100 | 21.9 | 0 |
22 February 2011
February has been a gradual return to fitness after my downtime in January from my Mortons Neuroma. After I accepted that I'd lost more fitness than I expected, and backed off a little, things returned reasonably quickly. The Mortons Neuroma has not been much of an issue, though it is still there and is improving slowly. I have not done as much downhill training as I need to, which will be a focus for March as I prepare for the Umstead 100 at the beginning of April. My body weight is up to around 140, and my fat levels are a little higher than I'd like, so I'll need to keep on top of that in the coming weeks. My weekly mileage is a around 80, which is working well for me as I am able to run at a higher intensity.
| Miles | Hours | Avg Pace | Num Runs | Longest | Avg Miles | Cycling Miles | |
| Feb 2011 | 310 | 40 | 7:43 | 14 | 42 | 22.1 | 138 |
| Jan 2011 | 188 | 25 | 7:52 | 17 | 33 | 11.1 | 42 |
| Feb 2010 | 320 | 46 | 8:40 | 17 | 35 | 18.8 | 0 |
23 January 2011
The statistics for January 2010 are rather sad, with only 189 miles covered, compared with 470 for January of last year. This is primarily due to the time off for my Mortons Neuroma. With hindsight, the time off did not help the healing process at all, but hindsight is always 20:20. At the new year I’d also decided to experiment with running 3 days per week and some dietary changes. It’s hard to know if these have hindered my recovery, but I’ve not bounced back as quickly as I would have expected. Therefore I’m “reverting to last known good configuration” until I’ve regained my previous fitness level and then restart some of the experimentation.
24 December 2010
My training is going well and my performance seems to be improving. I lost muscle mass and gained body fat after Hinson Lake in September, a change I've finally reversed. I've noticed a strong correlation between my running and my body composition. I'm now at about the best muscle to non-muscle ratios I've had since I've been a runner, with low body fat (guessing around 5-7%). Here are some things that I believe are working well for me.
- I've added biking as cross training 2-3 days per week. I think this has helped to control my body fat, as my calorie expenditure is a little more even. Without the biking, I was burning 2,000+ calories on non-running days and ~5,000+ on running days, which is a huge difference. I'm generally biking for about an hour.
- My protein intake is now much higher than it has been. After my long runs I'm typically taking 50-100 grams of Protein within the first hour, and probably 200-300 grams protein daily. While this is high by normal standards, to get 25% of calories from protein on a 5,000 Calorie day would require 300+grams! Since I raised my protein intake, I'm recovering better, have lower body fat and more muscle mass. I'm also less hungry than I have been, as the protein is remarkably satisfying. I'm following Nutrient Timing as a key part of my diet.
- Doing a Tabata workout on the Bike may help with my aerobic capacity.
- I've started to do some of my runs without any fuel to help train my body to burn more fat.
- My mileage has dropped from a high of 100-110+ miles/week over the summer to around 90 this fall. This is partly because I've stopped doing any heat adaptation runs in the afternoon, and partly because I'm trying to focus more on quality, even at the expense of distance.
- After MMTR trashed my legs so badly, I've been focusing more on doing hard downhill running. This often results in a much shorter workout, as Downhill Intervals take a lot out of the quads.
- I still have no idea how to taper for a race. Balancing the need for rest and recover with the need to keep fitness up and control my body fat is tough. I'm experimenting with less time off before races, down to just a couple of days. I may experiment with doing the bike up until the race itself.
