Zach's Training Journal
2025 Week 28: 07.14.25 - 07.20.25
Weekly Totals: Running - 9 hours 47 minutes, 83.15 miles | Biking: 2 hours 00 minutes, 43.5 miles | Total Training Volume: 11 hours 47 minutes
Weekly Recap: I had a pretty similar week to last, but for different reasons. I planned a rest day on Monday, simply because I had not taken one in quite some time, and now that I am adding speed work back into my running, and stretching out the long run a bit, I thought that would be a good idea. In hindsight, I may have waited until midweek. I ended up getting a really bad stomach ache Wednesday afternoon into the evening that I think was just eating something bad. I had a good interval session that morning, but by early afternoon could hardly type out an email. I ended up basically sleeping and mostly dry heaving that afternoon and evening. I felt much better in the morning, but was clearly dehydrated from the experience, so ended up skipping two rides, one the evening I was sick, and another the following day. I was able to get an easy session on Thursday afternoon after getting in a couple good meals and lots of fluids. After that, things went great! I got a solid day of volume on Friday between two runs and a ride, hit a long run on Saturday with some good volume at the low to mid 6 minute per mile pace, and ended the week with a base run with a fast finish on Sunday. It was nice to see things feel solid the day after the highest training load long run I have done since Achilles rehab. I also got into the gym on a more traditional frequency now that I have been back in Austin for a full week.
Monday:
Run: Rest
Strength: Rest
I took a complete rest today. Nothing stood out other than I hadn’t taken a full rest day in weeks, and I decided it would be good for general maintenance before pushing up training load in the coming weeks.
Tuesday:
Run:
Duration: 01:48:09
Distance: 14.58 Miles
Average Pace: 7:25/mi
Average HR: 139 bpm
Elevation: 343 ft
Bike:
Duration: 01:00:00
Distance: 21.17 Miles
Average Pace: 21.7 mi/h
Avg Watts: 216
Elevation: 0 ft
Strength: Lower Body (hex bar deadlift, weighted hamstring curls, weighted bent and straight leg calf raises, weighted single leg press).
I started the day with a moderately long easy run. I felt great after resting yesterday, so I just felt comfortable cruising at an easy effort. I got on the bike for some base intensity in the afternoon. I also did some lower body work in the gym, but kept the weight a bit lighter so I can feel good for tomorrow’s interval session.
Wednesday:
Run:
Duration: 01:09:36
Distance: 10.02 Miles
Average Pace: 6:57/mi
Average HR: 147 bpm
Elevation: 295 ft
Strength: Mobility, Stretching, & Massage
I got out in the morning for some intervals. The structure was 2 minutes on 1 minute easy with the target above lactate threshold, but below VO2max. It was already pretty warm by the time I hit the intervals, so between that and just getting into the swing of running intervals, it was a bit slower than normal, but a solid session for where I am at. I was landing in the low to mid 5 minute per mile pace depending on if the rep favored an incline or decline. Later in the day, I got a really bad stomach ache. I suspect it was something I ate, but hard to know for sure. I basically slept the entire afternoon and evening, so bailed on my afternoon bike session.
Thursday:
Run:
Duration: 01:15:00
Distance: 10.00 Miles
Average Pace: 7:30/mi
Average HR: 137 bpm
Elevation: 0 ft
Strength: Core (hanging leg raises, cable twists)
I felt much better in the morning, but I was likely behind on fuel and hydration due to yesterday’s stomach bug. I spent the first half of the day catching up on that, before doing an easy run on the treadmill late afternoon at the gym, along with some core strength. I should be back on track tomorrow, but did bail on a prior planned ride today.
Friday:
Run 1:
Duration: 01:15:03
Distance: 11.27 Miles
Average Pace: 6:39/mi
Average HR: 149 bpm
Elevation: 292 ft
Run 1:
Duration: 00:43:13
Distance: 5.75 Miles
Average Pace: 7:31/mi
Average HR: 141 bpm
Elevation: 135 ft
Bike:
Duration: 01:00:47
Distance: 22.44 Miles
Average Pace: 21.7 mi/h
Avg Watts: 199
Elevation: 482 ft
Strength: Mobility, Stretching, & Massage
I felt brand new this morning. I got a solid run in the morning. I kept the RPE at base, but naturally got into the mid to lower end of 6 minute per mile pace by the second half of the run. I got out for some easy miles in the afternoon and a ride after, so it ended up being a pretty high volume day between all three sessions.
Saturday:
Run:
Duration: 02:20:41
Distance: 20.42 Miles
Average Pace: 6:53/mi
Average HR: 148 bpm
Elevation: 778 ft
Strength: Lower Body (hex bar deadlift, weighted hamstring curls, weighted bent and straight leg calf raises, weighted single leg press).
I went to Rogue this morning to do my long run with their group. They had some marathon groups doing some pace work, so I jumped in with Haley and Matt who are gearing up for Fall marathons. It was fun to go a bit quicker than I have been for long runs with a pretty big bulk of it in the mid to low 6 minute per mile pace. I got into the gym later in the day to do some lower body work.
Sunday:
Run:
Duration: 01:16:07
Distance: 11.10 Miles
Average Pace: 6:51/mi
Average HR: 141 bpm
Elevation: 220 ft
Strength: Mobility, Stretching, & Massage
I felt pretty good in the morning, but did a thorough stretch and mobility routine before heading out for my run. It was one of those runs that just felt better each mile. I ended up ending with a faster finish dipping into the high 5 minute per mile pace.
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