Training Macrolog

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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.

Dailymile.com mileage chart.

1 Yearly Totals

Miles Hours Avg Pace Num Runs Longest
2012 4,091 567 8:19 235 120
2011 4,659 623 8:02 251 146
2010 4,594 635 8:18 217 133
2009 3,937 615 9:22 234 130
2008 2,945 465 9:25 276 100
2007 2,278 335 8:50 271 51
2006 2,937 427 8:44 337 84
2005 3,565 459 7:43 363 83


2 December 2012

December had two races (Table Rock and Freedom Park) so the rest of the month was recovery and/or tapering.

Miles Hours Avg Pace Num Runs Longest
December 2012 334 49 8:48 23 69
November 2012 298 37 7:31 19 35
December 2011 507 72 8:29 26 70

3 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

4 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

5 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


6 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


7 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

8 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

9 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

10 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


11 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


12 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

13 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


14 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

15 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


16 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

17 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

18 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

19 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

20 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

21 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

22 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

23 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


24 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


25 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.

26 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.