Changes

__NOTOC__

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.

==March 2017==

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

| February 2017 ||181||27||9:05||16||18

|-

|}

==February 2017==

I only covered a rather disappointing 180 miles in February. Some of that is because February is a slightly short month, some of it is because I was traveling for 10 days to California, and some of it because I haven't pushed as hard as I need to. I didn't run as much as I should have while I was away, though I did try snowshoeing for the first time and loved it. It's obviously very different from running, and puts a lot more stress on your hip flexors due to the weight of the snowshoe and the resistance as you drank it forward across the snow. My knee held up pretty well to the snowshoeing, but I did notice a slight increase in the discomfort afterwards. I have high hopes for March being a much better month for training.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

| February 2016||203||30||8:57||18||23

|}

==January 2017==

I ran 256 miles in January, my best month since I tore my meniscus in November 2015. I've had no real problems with my knee this month, and it's not limited my running at all. There have been some occasional twinges, but nothing that is greater than is usual when running long distances. I have to be a little cautious during my sedentary activities, as things like sitting crosslegged cause some disconcerting discomfort. Looking back of my training log, I started ramping up my training in mid-October, so it's been some 3 months now and I feel like I'm regaining my fitness and endurance. I've mostly been able to run 16 miles 3 times a week and my body is adjusting to this stress.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==December 2016==

My December has been moderately successful. My knee has continued to improve, and while it's not quite right it's not limited my running. The information is largely gone, and there is rarely any pain, but the knee does not like to be fully flexed so I can't really sit crosslegged. So far, I'm glad I didn't have surgery. The main limit on my running at the moment is fitness, and running 16 miles 3 times a week is moderately challenging. My current thought is to build that up to 20 miles 3 times a week and then see about adding in some interval training and/or some Treadmill Descents. Most of my runs through December were just one run a day, where in November I'd split things into 2 most days I ran just once. (November average to 1.8 runs per running day, where December was 1.3.) One new running problem was that just before Christmas I tripped over my dog while walking and landed rather badly. I've damaged my ribs and it's painful to take a deep breath want to raise my left arm as I would to drink from a water bottle. I can still run, but it's extremely slow and somewhat unpleasant. I'm hoping that it will recover relatively quickly. I ended up with just over 2,000 miles for 2016, which is not a bad total given my knee injury, but is my lowest total in well over a decade.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==November 2016==

This is the highest monthly mileage I’ve had since I injured my knee a year ago. I had rested for part of September, then gradually built my mileage up to the point I was able to cover 16 miles. I continued to run 3 days a week in November often running twice a day on my running days. Most running days have been 13-16 miles in the morning and 3-6 miles in the evening. My knee has been doing reasonably well, and I’ve had very little pain while I’m running. The knee pain while I’m running has been fairly rare and quite short-lived, lasting only a few minutes of the multi-hour run. I’ve had more knee discomfort while getting up after protracted sitting, and my knee does not like to remain bent for any length of time. The main challenge to building up my distance has been overall fitness rather than my knee injury. I’m now finding that running 16-21 miles in a day is rather tiring, and I’m glad I’m only running 3 days a week. I’d like to add a 4th day, probably a short [[Treadmill Descent]] or a [[High Intensity Interval Training]] session.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==October 2016==

After I reinjured my knee in September I rested in it for three weeks, running just 3 miles a day plus plenty of walking. I like to think that this low level of activity is a little enough that my knee will heal up, and is enough activity to keep the knee joint mobile and improve recovery. Over those three weeks my knee function improved, and the swelling receded. Half way through October I changed to building my distance back up. Instead of running a trivial distance every day, I’ve been running three times a week and building the distance up from 8 miles to 16 miles. So far, my knee has tolerated the longer distance quite well, but I have to be particularly cautious about non-running activities that can tweak the knee. I found that my sleeping position is especially important. I’m now at the stage where the limit to how far I can run is my overall fitness rather than my knee, though I suspect if I did push in the distance my knee might object.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==September 2016==

I started September in Scandinavia, including hiking the classic Kungsleden trail. As a result I didn't do much running for the first couple of week until I returned home. My knee had been great the whole time I was away, but soon as I started running at home, my knee caused me trouble. I don't know if I injured it on the journey home or what, but my knee became painful and massively swollen after my first run. This time I seem to have both ITB issues and medial knee pain. I've reduced my mileage down to just 3 miles a day and some walking to give it chance to heal up. As of the end of September it's recovering slowly but it is recovering.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==August 2016==

The first two weeks of August saw great improvement in my knee and I was able to ramp up my distance to 16 miles just before I went out to Scandinavia. I fitted a little bit of running in while I was away, but not a whole lot so the month is lower than I'd otherwise have liked.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==July 2016==

July has been a surprisingly good month for me. While my mileage is vastly down on where it was last year, it's beginning to rise again, and my knee feels like it is slowly healing up. While I clearly have a torn meniscus, I'm far less convinced that that's actually the direct cause of my symptoms. If I deeply flex my left knee while it's bearing my weight, then I will get a pain from the area where the meniscus is torn. This typically only happens when I stepped down from a height of more than 12"/30cm. the rest of the time my knee issues are further forward on the medial size, and I suspect there are other issues. I've been gradually building my mileage up, and running 3-4 days per week. I'm now able to run ~16 miles three times a week without any issues from my knee, though the heat and humidity in North Carolina is still brutal. I've been able to start testing the [[BSX]] by doing some high-intensity treadmill runs and even the occasional [[Treadmill Descent]]. In addition to the longer runs, I've also been hiking with a 25lb/12Kg pack in the preparation for the Kungsleden hike in northern Sweden. We've been hiking for 6-10 hours on a Saturday, which does not leave time to do much of a run that day. I think I would be doing even better if I wasn't battling the heat and humidity; this is one of the worst summers I can remember for running.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

# While the risk of needing intubation is relatively small, the consequences are quite a dramatic and could be life-threatening.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

At the beginning of May I finally decided it was time to talk to a specialist about my knee injury. I found a doctor that was highly recommended as a specialist in diagnosing injuries rather than a surgeon, and he believed I had a meniscus tear. This diagnosis was backed up with an MRI, and you can see the scans below. My next step is to talk to a surgeon and see what my options are for having the damaged area of the meniscus removed.

[[File:MRIKnee.jpg|none|thumb|500px|My knee MRI scan showing the tear as a light area in the dark triangle of the meniscus.]]

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

My recovery during April was a little patchy. Those who know me well won’t be surprised to hear I built up my mileage a little too quickly. I started off running just 8 miles every other day, then built it up to around 12 every other day, then got cocky and did a couple of 16 mile runs back to back. The second of the 16 mile runs used the [[Galloway]] run/walk approach, which I found to be extremely effective at rebuilding endurance. These back to back long runs didn’t upset my knee directly, but they did tear my left calf. I did a little more running with the impaired calf, and that weakness and imbalance did upset my knee. I was able to repair my calf muscle through extended icing, but the damage was done. Not only did I upset the knee, but I also developed an unsettling weakness in my left quad. By the end of April things are beginning to bounce back yet again, so my challenge will be to avoid further wanton stupidity.

[[File:FLIR-2016-04-29.jpg|none|thumb|x300px|My latest [[Thermal Camera]] shows my left knee is doing better, but you can still see some additional heat. However, it’s vastly better than the thermal image you see a couple of months earlier. This is also reflected in the reduced inflammation in my left knee.]]

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==March 2016==

I took far more time off in March to try to let my knee recover, so my mileage is extremely low. This is the least I've done since I started keeping records in 2004. Initially I was running 8 miles every other day, then I took most of 10 days off with just an occasional 3 mile run. This did make a difference, and the inflammation in my knee finally subsided. I went to see [http://www.carolinasportsclinic.com/southpark.html Dr Duffy], and he thinks it’s most likely pes anserine bursitis. Rather strangely, I’ve found a muscle trigger point about 3-4 inches above the back of my knee, in between the hamstring tendons, and treating that trigger point immediately improves my range of motion and reduces the pain on full flexing of the knee. I’ve no idea what muscle this is, though it’s a knee flexor so it could be [http://rad.washington.edu/muscle-atlas/biceps-femoris-short-head/ the short head of the Biceps Femoris hamstring]. As March turns to April I’m starting to run more, but the inflammation and pain seems to return.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

I'm continuing to battle medial knee pain problems. I've been focusing resolving problems in several muscles that support the knee, which is helping, but progress is slow. The image below from a [[Thermal Camera]] shows clearly the heat and damage around my left knee.

[[File:FLIRKnee.jpg|none|thumb|x300px|Here you can see the [[Thermal Camera]] revealing my left knee is hotter than my right, and this reflect the knee pain I’m suffering.]]

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==January 2016==

My knee is continuing to recover, but it’s a slow process. I believe I have had multiple issues around the medial side of my left knee. I’m hopeful that the MCL has recovered, as has the Pes Anserinus, but to the meniscus still has some issues. (The Pes Anserinus is a common tendon for three muscles, the Sartorius, Gracilis, and Semitendinosus. The Sartorius has been a little problematic for me, but is recovering as well.) I’ve been doing a number of strengthening exercises using resistance bands each night and that seems to have helped far more than I would’ve expected. I’ve now transitioned from running a trivial number of miles each day to the earliest stages of normal training. I’ve started doing Treadmill Descent running, and I’m hopeful I can stretch out my longer runs to the 20-26 mile range.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==December 2015==

So my knee injury has proved to be more of an issue than I expected. My knees became a serious problem on Nov 23, when the pain became a cause for concern. I took it easy for about 3 weeks, running just 30-40 miles/week. My knee hadn’t recovered fully, but it was doing better so I ramped things up, doing a couple of 16 miles runs on consecutive days. This proved to be way too much and my knee pain got a lot worse and a lot more continual. As a result, I’ve taken two weeks off completely, and it seems to be recovering slowly. I suspect I’ve damaged the meniscus and/or MCL, and both of them are serious structural problems. We’ll have to see how things go in the new year as I return to running.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==November 2015==

Things started to come together in November until I injured my left knee. I developed some medial knee pain part way through November, and ignored it for too long. As a result I spent the last part of the month nursing it back to health.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==October 2015==

Two weeks vacation in Italy killed my mileage, but I enjoyed the break. My goal now is to build up my long runs back to marathon distance, and to drop some weight as the food in Italy was a little too good. I'm also planning on racing more frequently next year.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==September 2015==

My mileage stayed low in September due to travel and tapering for Hinson Lake 24 Hour (HL24). I only managed just over 50 miles at HL24, which was less than I'd hoped, but I better than I feared. My goal is to rebuild my mileage towards the end of October (I'm on vacation for the first two weeks.)

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==August 2015==

I've continued my lower mileage training through August, typically doing three days of 16 miles in the morning and a 4 mile treadmill descent in the evening, which gave me 54 miles of downhill running. I've been doing a Lactate Threshold run once a week to test out BSX and Moxy, and I'm finding that a good training run, though it's obviously high intensity at the end. Overall I'm feeling strong and positive, though we'll have to see how things play out at Hinson Lake 24 hour, my next race.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==July 2015==

Things continued to improve through July, and I've felt stronger and more motivated, in spite of the heat and humidity. I'm doing more altitude training ([[Intermittent Hypoxic Exposure]]), and [[Treadmill Descent]]s, and my running is generally going well. I'm only running 3 or 4 days/week, but I'm sometimes adding a second run in on my running days.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==June 2015==

We had a bit of a heat wave in June in North Carolina, and I had a nagging [[Knee Pain]] from being stupid on the [[2015 West Highland Way| West Highland Way]]. I kept my mileage low and I've focused on rest and rebuilding. I finally feel like I'm starting to bounce back from last years high mileage.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==May 2015==

In May I hiked the [[2015 West Highland Way| West Highland Way]], and I did little running during that time. That hiking did cover another 100 miles and 44 hours on my feet.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==April 2015==

I further reduced my training in April, with only 43 miles of [[Treadmill Descent]], which seems to have helped a little. Given it's been four months of reduced training and I'm still feeling a little burned out, I'm becoming concerned this might be a mild case of [[Overtraining Syndrome]].

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==March 2015==

March was another low mileage month. It includes a taper for Umstead 100, plus running 50 miles of the race. I did 103 miles of [[Treadmill Descent]], and my legs struggled to cope. I'm still feeling a little burned out after last year's high mileage.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==February 2015==

February had even lower mileage than January, but this figure hides some good news. After some downtime to recover enough from the [[Delayed Onset Muscle Soreness| DOMS]] so I could pace the Myrtle Beach Marathon, I've done 145 miles of [[Treadmill Descent]], descending over 80,000 feet. My legs are adapting to the downhill nicely, and I'm pleased with the progress. I'm intending to continue focusing on the downhill for the first week or two of March, then transition to more normal running, then a taper for Umstead 100.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

* I took it easy the week after WW100K, though even a simple 10 miler felt more like 30. Once I recovered I started to build up the [[Treadmill Descent]]s a bit at a time. By the end of the month I was up to 16 miles at a 12% decline. I still have a ways to go, but thing are improving.

The key lesson for me is just how valuable the [[Treadmill Descent]]s are. I look back at the 5,200 miles I ran last year and I feel like I wasted a lot of the time & effort. I'm more than a little bummed, and to add insult to injury I've put on about 7 pounds/3Kg in January. My goal now is to pace the Myrtle Beach Marathon in February and then cram in as much [[Downhill Running]] as possible in preparation for Umstead 100 at the end of March.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

===Yearly Totals===

[[File:2014YearlyMileage.jpg|none|thumb|500px|My yearly mileage for the last 10 years, along with a count of the number of runs.]]

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==December 2014==

Dec was a month of steady training, with my primary goal to round out my yearly mileage to over 100 miles a week (5,214 miles.) Once I hit that goal, I started to work on a plan for returning to running four days per week.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==November 2014==

November was a mixed month for me. I had a few weeks of good training, but I also had a stomach bug and a migraine. I've been running 2-3 times a day, and the results are still a little unclear compared with running just four times a week. It's far easier to put in a high mileage day; running 30 miles in a day over three runs is vastly easier than doing it in a single run. I've also found my body fat is fairly low, combined with a good level of muscle mass. On the downside, it's hard to get my Training Monotony low, and I'm suffering from a lot of fatigue. I'll continue this patent through December, then it probably try some variations.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==October 2014==

I had a week’s vacation in early October, visiting California and running in Yosemite and Big Sur. After that, I focused on getting back to my training, putting in plenty of miles. The cooler weather has helped, as well as reducing my weight by a few pounds. My nutrition is attending more towards high carb again, with a focus on fruit. I've also been working to keep my [[Training Monotony]] lower, which has helped.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==September 2014==

In September I got what I believe was a brown recluse spider bite on my wrist, which turned quite nasty. I ended up having to have antibiotics, which compounded the problems by upsetting my digestive system. As a result I decided to take things easy at the Hinson Lake 24 Hour race and cap it to 50 miles. I'm continuing to experiment with running more frequently, but I'm struggling to keep the [[Training Monotony]] low.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==August 2014==

My focus for August was recovering from Badwater and building my mileage backup. I experimented with doing my [[Downhill Running| Treadmill Descent]] runs as short second runs through the week, rather than one long treadmill descent on Fridays. This seems to work quite well, though the [[Delayed Onset Muscle Soreness]] builds up quite rapidly. I had a vacation to Iceland which was wonderful, but I didn’t run as much of their as I would like.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==July 2014==

July was all about [[2014 Badwater 135| Badwater]], and my mileage was much lower due to the taper and recovery. If you exclude the race itself, I actually only ran 252 miles in July, which is remarkably low for me. That said, both the taper and recovery went remarkably well, as did the race itself. I'm also around 3,000 miles so far for 2014, and to my surprise, my rolling 12 month total is over 5000 miles. I'm not sure at this point how I will structure my training; should I continue with running frequently, or revert back to running four times per week? Initially I felt the more frequent running was helping me control my body weight, but now I'm less convinced.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==June 2014==

June has been all about training for Badwater 135 in July. Not only have I been building the mileage up, I've been doing a lot of [[Heat Acclimation Training]], [[Intermittent Hypoxic Exposure| Altitude Training]] (with my [[DIY_Altitude_Training| DIY System]]), and plenty of [[Downhill Running]]. It's been a remarkably tough month as these stresses have combined, but I hope they will put me in a good position for Badwater.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==May 2014==

I ran the [[2014 Keys 100|Keys 100]] only six weeks after [[2014 Umstead 100|Umstead 100]], which was my third 100 mile race in 10 weeks. Given my focus on tapering and recovery, I'm pleased with the 356 miles this month.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==April 2014==

I ran [[2014 Umstead 100|Umstead 100]] only four weeks after the [[2014 Graveyard 100| Graveyard 100]], and I'd not sufficiently recovered. Most of April has been recovering, so mileage is a little lower than it would otherwise be. I also have the Keys 100 six weeks after Umstead, so that will also be a challenge. I'm continuing my experiment with running more frequently, thought the more frequent races make it hard to evaluate the effects. The extra runs are a nice time to experiment, but not surprisingly the distance and effort in these extra runs has to be carefully managed. It seems like even a trivial increase in distance in the shorter runs causes a dramatic impact on fatigue. I've also used the shorter runs to include some more [[High Intensity Interval Training]] which is another confounding factor.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==March 2014==

At the start of March I had a good race at the [[2014 Graveyard 100| Graveyard 100]], finishing 4th. My recovery went reasonably well, but there is only a four week gap to the Umstead 100 at the beginning of April. I continued my experiment with running more frequently, which seems to be effective, though the issue of recovering from Graveyard and tapering for Umstead makes this an odd month.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==February 2014==

In February I changed my training routine dramatically, going from 4 runs/week to running twice each day. This is an experiment, based on the idea that exercise improves muscle insulin sensitivity for a relatively short period. I've also been wondering if my longer runs are long enough to cause Insulin Resistance. In addition, I've also been striving to slow down my easy paced runs, while keeping up my [[Medium Intensity High Volume Intervals]] and [[High Intensity Interval Training]]. It’s too early to draw any conclusions, but my weight has dropped 4 pounds and it seems like it's mostly fat. This is without dietary changes, and normally I struggle with my weight, even running 100+ miles/week and restricting my intake. Of course, this could be due to the extra miles I'm running, but typically an increase in my mileage just results in an increase in my appetite. I also feel like running slower is making me feel faster, though it's way too early to know if that is just wishful thinking/placebo effect.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==January 2014==

A good start to the year, other than injuring my back and ribs while karting. I'm starting to experiment with more interval training again, both [[Medium Intensity High Volume Intervals]] and [[High Intensity Interval Training]].

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==2013 Analysis==

Below are a few graphs of my running in 2013.

|- valign="top"

|[[File:WeeklyMileage.jpg|none|thumb|500px|This is a simple record of each week's mileage.]]

==December 2013==

December was a good month of solid training. I've changed my running pattern to Monday, Tuesday, Thursday and Friday, which gives me two sets of back to back days. This has proved harder than I expected, but I believe it is effective.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==November 2013==

My monthly mileage was down from October due to the taper and recovery for the [[2013 Croatan 24 Hour]].

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==October 2013==

October was another high mileage month, partly due to some good consistent training and partly because I did another [[Three Phase Taper]]. This time my [[Overload]] week hit 200 miles, including 5 runs of 32 miles. It was tough, but I'm managing to keep things together with some deep [[Massage]]. I'm also trying a different pattern of [[Altitude Training]], using my [[DIY Altitude Training]] system 3-4 days/week, with the remainder off. Unlike my running, I do my altitude training in one block of 3-4 days on, then 3-4 days continuously off. I've also added a histogram of how frequently I run, as people have been asking for more details.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==September 2013==

My mileage was a little higher in September, mostly because I did 190 miles in a week for my [[Three Phase Taper]]. Overall, the month went extremely well, though my failure at [[2013 Hinson Lake 24 Hour| Hinson Lake]] was rather disappointing

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==August 2013==

My training in August was reduced by a trip back to England, followed by the combination of a nasty cold and a migraine. These factors significantly reduced my mileage for the middle two weeks of August, but other than that things went reasonably well.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==July 2013==

My training in July went well, and the heat and humidity of North Carolina has not been too bad this year. My average pace this month is quite slow because of the pacing I did at [[2013 Pacing Badwater 135| Badwater]].

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==June 2013==

As I've adapted to the ketogenic diet my training has bounced back and I'm now doing 26 mile runs on a regular basis. I'm just starting to experiment with different approaches to fueling my runs with the hope that the combination of a ketogenic diet and correct fueling will improve my race performance. So far my running seems a little slower than on a high carb diet, but my endurance is better. I've started to use a [[Treadmill|treadmill]] to do [[Downhill Running]], and so far I've run 84 miles for 22,000 feet of descent. These training runs have given me some significant [[Delayed Onset Muscle Soreness]], but I've also found my legs are building up their resistance to downhill running, which I believe will also translate to better muscular endurance overall.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==May 2013==

At the beginning of May I was in Europe on vacation, and not running much. On my return I focused on my experiment with a ketogenic diet, which impaired my training for a few weeks. At the end of May I started doing treadmill descent runs, which I believe will make a big difference to my performance.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==April 2013==

April started off with some solid training, but I backed off before and after Umstead. I also started experimenting with a ketogenic diet.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==March 2013==

I started March with the [[2013 Graveyard 100| Graveyard 100]] and I'll start April with the Umstead 100, so most of March was taken up with either recovery or tapering.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==February 2013==

February's training went well, and I started to add in some [[High Intensity Interval Training]]. I continued with running four [[Long Run|long runs]] per week, aiming for 26.2+ miles each time. I only had one run where the weather prevented me hitting my mileage target, so I had 15 marathon+ length runs. Looking at my all time totals, I realize I've done 249 marathon or longer runs since I started keeping electronic records in 2002. Overall I've run 33,936 miles, which is 1.36 times the circumference of the earth and burned an estimated 3 million calories which equates to about 900 pounds of body fat.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==January 2013==

At the start of this year I did some evaluation of the various training approaches I've used, and decided to return to running four marathon+ training runs per week. This has worked well, and I've changed my weekly routine from Mon/Wed/Fri/Sat to Mon/Tue/Thur/Sat so that if I have a minor race on the Saturday, I can still get the four runs in.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

December had two races ([[2012 Table Rock Ultra|Table Rock]] and [[2012 Freedom Park 24 Hour|Freedom Park]]) so the rest of the month was recovery and/or tapering.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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 [[Tabata High Intensity Interval Training| Tabatas]].

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==October 2012==

Though my October mileage looks low, it includes nearly 300 intervals, of which 128 where on the hill.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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|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 combine[[Intermittent Hypoxic Exposure]] with [[Electrical Muscle Stimulation]] and I think it's working well. .

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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|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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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|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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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. For the year overall, see [[2011 Statistics]].

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

==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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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|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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

* 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|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|weight loss]] was easier. This has contributed to the higher than normal mileage this month.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''

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.

| align="center" style="background:#f0f0f0;"|

| align="center" style="background:#f0f0f0;"|'''Miles'''