Zach's Training Journal
2025 Week 43: 10.27.25 - 11.02.25
Weekly Totals: Running - 2 hours 48 minutes, 23.61 miles | Biking: 0 hours 00 minute, 0 miles | Total Training Volume: 2 hours 48 minutes
Weekly Recap:
This week was focused on recovery from the Equalizer 12 Hour. For post 100 mile recoveries, I usually differentiate between if the event was a race that ends a season, or a race where I plan to peak from. It is pretty rare that I am building off a 100 miler, but this is one of those cases. If it were an end of the season race, I would give myself a two week off season where I don’t force any running if I don’t feel physically and mentally ready. For building purposes, I aim to do this in one week. The physical side is something I can usually tease out easily with some light running or cross training. For the mental side, I reflect back on the two to three training sessions that were the most demanding, and ask myself how excited I am to do those again. It can be easy to jump back too soon, especially when excited by a result or looking to rectify a bad race, but being honest with how ready I am mentally with this strategy has worked well for me in the past. What that meant for this week was two runs. The first day I felt physically and mentally ready to run was Thursday, so I ended up doing two runs with a rest day after each in the second half of the week.
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Monday:
Rest
Strength | Mobility | Accessory Exercises:
Strength: n/a
Mobility: n/a
Accessory: n/a
I am still decently sore, tight, and lacking any motivation to run. Noticeable improvement from Sunday, but clearly more time needed.
Tuesday:
Rest
Strength | Mobility | Accessory Exercises:
Strength: n/a
Mobility: hip flexor, 90/90s, frog stretch
Accessory: banded four direction walks, high plank resisted hip flexion, adduction hip pulls, calf and quad massage
Most of the soreness is gone with the exception of a slight amount of tightness in my right ankle with first steps in the morning. It loosened up right away, but still too soon.
Wednesday:
Rest
Strength | Mobility | Accessory Exercises:
Strength: n/a
Mobility: n/a
Accessory: n/a
Today was the first day I felt an urge to run and physically like it wouldn’t be a horrible idea. I will likely do a short run tomorrow to test how things are progressing.
Thursday:
Run:
Duration: 00:53:22
Distance: 7.19 Miles
Average Pace: 7:25/mi
Average HR: 134 bpm
Elevation: 180 ft
Strength | Mobility | Accessory Exercises:
Strength: n/a
Mobility: hip flexor, 90/90s, frog stretch
Accessory: banded four direction walks, high plank resisted hip flexion, adduction hip pulls, calf and quad massage
I felt pretty good on this run. Nothing really stood out other than feeling a bit awkward the first half mile from moving very little over the last few days. I suspect I will be set to add structure back next Monday.
Friday:
Rest
Strength | Mobility | Accessory Exercises:
Strength: n/a
Mobility: n/a
Accessory: n/a
Physically I felt fine today, but woke up with little urge to work out, so kept it as a full rest day.
Saturday:
Run:
Duration: 01:54:38
Distance: 16.41 Miles
Average Pace: 6:59/mi
Average HR: 146 bpm
Elevation: 561 ft
Strength | Mobility | Accessory Exercises:
Strength: hex bar deadlift, weighted bent and straight leg calf raises, weighted hip abductors and adductors, weighted hamstring curls
Mobility: n/a
Accessory: n/a
I woke up feeling physically great and excited to run, so I went to Rogue Running. I went with a group that was going easy the first half, with some faster paces in the second half. The final half included a batch of miles in the low to mid six minute per mile range and a bit just under six minute per mile pace. Things felt really good all things considered. Splits for miles 10 through 16.41 were: 6:21, 6:26, 6:07, 6:00, 6:21, 6:09, 5:54, 5:34 (.41 miles) on a slight net downhill. It was certainly good confirmation I should be ready to add more structure on Monday. I got back into the gym in the afternoon to do some lower body work.
Sunday:
Rest
Strength | Mobility | Accessory Exercises:
Strength: n/a
Mobility: hip flexor, 90/90s, frog stretch
Accessory: banded four direction walks, high plank resisted hip flexion, adduction hip pulls, calf and quad massage
I felt pretty good physically this morning, but motivation suggested I take a rest day in an effort to be ready for next week.