Zach's Training Journal

2025 Week 1: 12.30.24 - 01.05.25

Weekly Totals: 9 hours 56 minutes of running, 80.64 miles, 7 total runs

Monday:

• AM Training:

  • Run: 1 hour 29 minutes 30 seconds, 12.53 miles, 7:09/mi., HR: 137 bpm.

• PM Training:

  • Strength: Lower Body (hex bar, weighted thrusts, weighted bent and straight leg calf raises, weighted glute kickbacks).

Recap: Running workout felt pretty effortless. Warmed up at about 2 miles with pace dropping to high 6s without any additional effort outside of a few accelerations in the second half that brought the pace down a bit. High end of zone 1 per heart rate and effort. Strength session was focused on maintenance now that I am switching the primary training back to running.

Tuesday:

• AM Training:

  • Run 1 hour 19 minutes 4 seconds, 9.48 miles, 8:20/mi, HR: ?

Recap: I woke up with a head cold. I had an easy/recovery run scheduled anyway, so I just took it very relaxed. Cancelled afternoon strength in order to rest.

Wednesday:

• AM Training:

  • Run: 1 hour 23 minutes 56 seconds, 12.53 miles, 6:56/mi., HR: 132 bpm.

• PM Training:

  • Strength: Core (hanging leg raises, cable twists, planks)

Recap: Felt much better this morning. I definitely benefited from the cool temperature, but pace at HR was better than I expected it to be after a six week block focused on strength to end the year.

Thursday:

• AM Training: off

• PM Training:

  • Run: 1 hour 31 minutes 16 seconds, 11.00 miles, 8:18/mi., HR: 133 bpm.

  • Strength: Lower Body (lunges, cable pull throughs, weighted bent and straight leg calf raises)

Recap: I felt a bit more fatigue in the morning, which partly was due to the head cold from earlier in the week, so decided to wait until later in the day to see if energy levels came up. I felt decent by the afternoon, so did an easy run with two friends, and some light lower body work.

Friday:

• AM Training:

  • Run: 1 hour 04 minutes 28 seconds, 9.10 miles, 7:05/mi., HR: 139 bpm.

• PM Training:

  • Strength: Lower Body (drills, weighted hip thrust, weighted bent and straight leg calf raises)

Recap: This run included what I call a primer to speed work. I added 10 x 30 seconds where I pushed a bit harder than base. This was the first thing I have done since November that could be classified as beyond a base intensity or stride. It felt good to get the legs moving a bit, but it was also pretty apparent I am in the need of some speed work. I am confident in where my hamstring is at to be able to stress some faster sessions going forward, so weekly speed work will be a focal point going forward. I still had some lingering sinus issues from earlier in the week. Mostly just congestion. Energy levels feel mostly normalized.

Saturday:

• AM Training:

  • Run: 1 hour 20 minutes 58 seconds, 11.23 miles, 7:12/mi., HR: 136 bpm.

• PM Training: Massage & Mobility

Recap: This was one of those runs where I felt a bit sluggish and unmotivated in the beginning, but once I got rolling, felt pretty solid. It was about as effortless paces in the low 7s felt this week.

Sunday:

• AM Training:

  • Run: 1 hour 47 minutes 30 seconds, 15.19 miles, 7:04/mi., HR: 140 bpm.

• PM Training:

  • Strength: Upper Body (lat pull downs, shoulder press, bench press, seated cable rows, seated weighted push downs)

Recap: This was the longest run since I ended my 2024 racing season back in November. It felt good to plant the seed of long run development. Pace and effort was a bit faster than I anticipated at this stage of run focused training, so no complaints. I basically am through all the congestion at this point too. Highest energy levels of the week and mostly clear breathing through my nostrils.