Spooky&Speedy (10/29/17 to 11/4/17 Training Log)

This week brought a return to a formal training plan, the first sub-freezing temperatures of the season, and a frighteningly fast track workout. I also signed up for the Wisconsin Marathon, slated to be held on May 5th, 2018. That’s nearly 27 weeks away, providing ample time to start and maintain a new training regimen.

I’ll be following a plan outlined in Jack Daniels’ Running Formula, which I followed errantly this summer while preparing for the Columbus Marathon. The plan calls for two quality training sessions per week, which range from twelve to sixteen miles in overall distance, and a weekly mileage around 40 to 50 miles.

Each training session is divided into blocks to be run at a specific pace. My first quality workout this week, for instance, was a non-stop track workout of two miles E (easy, a conversational pace), three miles M (marathon goal pace), one mile T (lactate threshold, just slower than a sprint), and one mile E. (Daniels uses a runner’s past race performance to determine the appropriate E, M, and T paces.)

Other sessions include additional lactate threshold training as well as breaks in-between blocks. Runs for the rest of the week are performed at an E pace, as frequently and for as long as necessary to reach the mileage goal for the week.

I will be modifying the regimen for the next month by halving the distance of each quality session (e.g. running seven miles instead of fourteen) and limiting my weekly total to thirty miles.

Sunday | October 29th | Ann Arbor, MI

Warm-up: 1 mile, 8:03 pace
Core Workout:
Abs/Core Workout, Self.com

Monday | October 30th | Ann Arbor, MI

5 Miles E, 8:25/mile (8:07, 8:21, 8:19, 8:27, 8:30; average: 8:21/mile)

Tuesday | October 31st | Ann Arbor, MI

7 miles Q run (average pace: 7:31/mile)

  • 2 miles E, 8:25 (7:58, 8:06)
  • 3 miles M, 7:20 (7:20, 7:18, 7:18)
  • 1 mile T, 6:30 (6:30)
  • 1 mile E, 8:25 (8:07)

Wednesday | November 1st | Ann Arbor, MI

3 miles E, 8:25 (8:50, 8:29, 8:27; average: 8:38/mile)
Core Workout:
Abs/Core Workout, Self.com

Thursday | November 2nd | Ann Arbor, MI

3 miles E, 8:25 (8:03, 8:14, 8:07; average: 8:07/mile)

Friday | November 3rd | Ann Arbor, MI

7 miles Q run (average: 7:02/mile)

  • 1 mile E, 8:25 (7:48)
  • 2 miles M, 7:20 (7:24, 7:24)
  • (Two-minute rest)
  • 3 miles T, 6:30 (6:15, 6:16, 6:11) (two-minute rest in between miles)
  • 1 mile E, 8:25 (7:57)

Saturday | November 4th | Ann Arbor, MI

5 miles E, 8:25 (7:41, 8:52, 8:20, 8:23, 8:30; average pace: 8:24)

Total mileage: 31 miles

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