2006 Running Log

In an effort to conserve paper and space I have decided to move towards a paperless running log. This means that from January 1 on each month I will write a summary of the training I have done each month including the dates of major workouts in sequential order, weekly mileage, monthly mileage, and mileage since January 1 and add it to the blog. To start I will do a summary of 2006.

January 2006: My resting heart rate during the day averaged 55 BPM and my true resting heart rate was 45 BPM. I did lots of skiing this month and some supplemental running, but overall it was mostly base work. Towards the end of the month I did some speed work including 1000’s at ANT pace and some longer ANT runs. My running mileage was 130 miles, and I did over 500k of skiing.
February 2006: In preparation for the Birkie I did several skis of over 50k at a time. I ran a few (2 or 3) long ANT runs of 3 to 5 miles for speed, but nothing over ANT zone. I ran 150 miles and skied 400k.
March 2006: This month I continued to increase my running mileage and cut the skiing down. I did more ANT pace running to develop my lactate threshold zone for outdoor track, but my overall focus stayed on building the base. I did some sets of 1000’s (in 3:10) and mile reps but all at ANT. Hill workouts were included for strength as well. My total running mileage was 220 miles.
April 2006: I started to increase my ANT runs (I did 5 ANT zone workouts) and also did 3 shorter speed sessions (400’at Race Pace zone). I had four outdoor track meets. In the middle of the month I had a sinus infection which kept me down for a few days. At the conference track meet I placed 4th in the 1500m and 4th in the 5000mTotal monthly mileage was 220 miles.
May 2006: I again switched to base after track. I also began doing ANT runs and mile reps at ANT pace. In retrospect it was too much with not enough recovery and base after track. The second week of May I was already doing ANT twice a week. Total mileage was 250 miles.
June 2006: I still was doing too much speed work. I was averaged two hard workouts a week, with one being ANT (5:30 to 5:40 per mile pace) and one being sub race pace (miles in 5:00 and 800’s in 2:15) It was good training, but was too intense for someone training for fall Cross Country. This month I also did my first ultra. I ran 65 miles in 10:30 – which is a 9:41 per mile pace. Total monthly mileage was 300 miles.
July 2006: Still doing 2 a week speed workout, one at ANT and one at RP. Nor enough true recovery days, and I still am too far along the training cycle for a fall season. Monthly mileage is 250 miles.
August 2006: I did several races in addition to my twice a week workouts. It is starting to catch up to me this month. I did am doing four mile tempo runs in 21:00 to 22:00 minutes, which brings up another problem. In addition to doing too many speed workouts, I am not in zone on many of my ANT days. I also do 2 workouts of 8x one miles, all in 5:00 or less. Great workouts – but the wrong timing and not enough recovery. Monthly mileage is 310 miles.
September 2006: As fall Cross Country season begins, my races start to go down hill. I am worn out, and in addition I had a bas ankle sprain at the second meet of the season at UMD which I never fully healed from. Training is now in proper zones due to my taking a lactate threshold test, but it is too little to late. Monthly mileage is 200 miles.
October 2006: I am doing some ANT work and mile reps, but I no longer have the zip that I had this summer. My race times are slow, and I don’t take enough time off to recover from the overstressing of this summer or the ankle injury. It may seem that I am being harsh on myself, but this kind of analysis is the best way to learn and improve. Mileage is 220 mile this month.
November 2006: In addition to all of my other problems this season, I discovered I have low blood Iron in November, which only added to the overtraining and injury woes. After Cross Country regions I took one full week to recover with only light runs of 5k or less. I now moved into base work fro skiing and begin to cut running mileage for skiing. In Yellowstone I do 2 to 4 hour training days. The long skiing and high volume will help me recover from the summer and recreate my base. The low impact of skiing should also let the ankle fully heal. Mileage is 180 mile this month. My mileage is 180 miles.
December 2006: I am now in base mode for skiing and doing much better. My ankle is healed, my Iron is under control, and I am finally feeling fresh again. I am dong a little speed work running, one ANT workout every week or every other week to begin developing my ANT threshold. I also did my second ultra this month, a 50K on the North Country trail in 4:10 (an 8:02 per mile pace) All the base I am doing now will help my get fresh legs again, and will be beneficial for outdoor track season as well.

Total Yearly Mileage= 2526 miles run