Zach's Training Journal
2025 Week 34: 09.01.25 - 09.07.25
Weekly Totals: Running - 9 hours 02 minutes, 73.80 miles | Biking: 2 hours, 43.13 miles | Total Training Volume: 11 hours 03 minutes
Weekly Recap: I had a deload week scheduled for this week, so I dropped volume and intensity. Going into the week, I left the door open to still do some higher volume over the weekend, if things felt like my body was ready after Friday, but it was pretty clear at Zilker Relay’s Friday night that was not the case, so I took the full deload for the week with lower intensity and volume on the weekend compared to the prior two weeks. Considering the prior two weeks were my biggest two training weeks so far this year, it makes sense. Despite lower volume and intensity for the week, I was still able to include a couple sessions with some moderate intensity pace work, faster pace work at Zilker Relays (2.5 miles of a 10 mile four person relay), and an easy long run.
Monday:
Rest
Strength: n/a
It has been a while since I did nothing for a full day, so I kicked off the deload week with a complete rest day. I only hit approximately 800 steps today, so I would say that was accomplished. I felt some urge to do a workout in the afternoon, so motivation wasn’t impacted to any large degree from the prior weeks of training, but since everything has been progressing well, I want to make sure I am not reaching too far.
Tuesday:
Run:
Duration: 01:22:57
Distance: 12.01 Miles
Average Pace: 6:54/mi
Average HR: 148 bpm
Elevation: 528 ft
Strength: Lower Body (hex bar deadlift, single leg leg press, weighted hamstring curls, weighted hip abductors and adductors, weighted bent and straight leg calf raises).
I went to Rogue Running this morning. I felt great on this run. We started out conservative, but worked down into the low 6 minute per mile range for a few miles near the end. We did 8 x 1 minute pickups in the middle, which worked down into some low 5 minute per mile paces on a few of them. I finished the day with some lower body strength work.
Wednesday:
Run:
Duration: 01:41:19
Distance: 14.00 Miles
Average Pace: 7:14/mi
Average HR: 137 bpm
Elevation: 305 ft
Bike:
Duration: 01:00:36
Distance: 21.31 Miles
Average Pace: 21.1 mi/h
Avg Watts: 208
Elevation: 1,391 ft
Strength: Mobility, Stretching, & Massage
I ran with a group doing Zilker Relays on Friday to have an extra day between a workout and Zilker. The structure was built around a 2 KM loop (2 minutes on 1 minute off for one loop, 4 loops at marathon pace, 2 minutes on 1 minute off for one loop). The group is targeting a 2:45 marathon, so we went off those paces. I ended up getting seven miles in the mid to low 6 minute per mile pace. I felt pretty good for a deload week. If things feel great at Zilker, I might flex in some longer sessions over the weekend and end the deload week a bit early, but if it is clear I have some fatigue in the legs I will take it easy for the full week.
Thursday:
Run 1:
Duration: 01:29:03
Distance: 12.04 Miles
Average Pace: 7:24/mi
Average HR: 143 bpm
Elevation: 689 ft
Bike:
Duration: 01:00:36
Distance: 21.31 Miles
Average Pace: 21.1 mi/h
Avg Watts: 208
Elevation: 1,391 ft
Strength: Mobility, Stretching, & Massage
I went to Rogue Running for my morning run and my second ride of the week in the evening. Both of the sessions were relaxed.
Friday:
Run 1 (Zilker Warm Up):
Duration: 00:35:16
Distance: 4.77 Miles
Average Pace: 7:23/mi
Average HR: 136 bpm
Elevation: 69 ft
Run 2 Zilker:
Duration: 00:13:17
Distance: 2.52 Miles
Average Pace: 5:16/mi
Average HR: 175 bpm
Elevation: 52 ft
Strength: Upper Body & Core (lat pull downs, shoulder press, seated cable rows, seated weighted push downs, back extensions, hanging leg raises, cable twists).
Zilker Relays! This is always a fun event to participate in here in Austin. I wanted to use it as a workout for the week and a gauge as to how my legs are feeling after the prior two weeks of training. I had hoped they would feel great and I would be able to justify some longer sessions this weekend, but that was clearly not the case. I felt pretty flat from the start of my relay leg. It was just clearly harder than it should have been to hit 5 minutes per mile flat pace, so I will be smart and keep things relatively easy this weekend and fully honor the deload week.
Saturday:
Run:
Duration: 02:13:39
Distance: 18.02 Miles
Average Pace: 7:25/mi
Average HR: 138 bpm
Elevation: 525 ft
Strength: Mobility, Stretching, & Massage
I went to Rogue Running in the morning and we did a relatively short and relaxed longer run. My legs didn’t feel too fatigued from last night, but it was right to keep it easy today.
Sunday:
Run:
Duration: 01:15:19
Distance: 10.32 Miles
Average Pace: 7:18/mi
Average HR: 128 bpm
Elevation: 312 ft
Strength: Mobility, Stretching, & Massage
I did an easy run in the morning to end the week. I believe I should be ready to get back to building next week with one more easy day today. I did a pretty thorough stretching and mobility session in the afternoon and plenty of relaxing over the day.
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