Day 354

I got up early for a change and hit the greenway trail for a 10 mile easy run. I started before 7 am and took two very short water breaks and was feeling good until the last 2 miles or so. My legs felt heavy but I kept chugging along and finished the full distance.


Totals: 2530 cals, 144g protein

Mile 1 11:16
Mile 2 11:18
Mile 3 11:16
Mile 4 11:07
Mile 5 11:27
Mile 6 11:21
Mile 7 11:24
Mile 8 11:33
Mile 9 11:30
Mile 10 11:27

Friday morning weigh in

219.6

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs

Total -19.2/50 (38.4%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0

Total 971.5/1750 (55.5%)

Got back on track after my move...gonna get the mileage back up by following the Pfitzinger 18/55 marathon plan as closely as possible and keep the calories down (easier said than done lol).

Day 355

Did an easy 5 mile recovery run. The schedule called for a day off but I switched it for Saturday because I knew I'd have a busy day. Felt ok, little hot outside but not terrible.

Totals: 2431 cals, 143g protein

Mile 1 11:07
Mile 2 11:14
Mile 3 11:19
Mile 4 11:15
Mile 5 11:27

Day 356

Much needed day off. The new dealing job is good but being the new guy I'm working late shifts again, starting at 7 or 8 pm until 2 am during the week and 4 am on the weekend.

Totals: 2260 cals, 117g protein

Sounds like perfect running. There has to be an ultra run on that surely, seems too good to have escaped the attention of race organisers!

Day 357

Long run back to Sunday for now...not sure with my schedule if I can keep it that way though. I worked until 4 am, woke up around noon to an overcast rainy day. The plan called for 14 miles which would've matched my longest run ever. It started raining shortly after I started and was steady for the first few miles and felt refreshing.

After the rain stopped the sun came out a few times but it never got too hot. I chose a route that would take me back to the trailhead after 5 miles and I took a short water/bathroom break. Went back and did the same loop and took another water break at just over 10 miles.

I was feeling fairly fatigued but the weather was still favorable so I wanted to do at least a 5K loop. I really started feeling it around the 12 mile mark and struggled to get to 13.5. At that point my calves were starting to hurt and I knew I'd had enough so I called it a day. Very happy with how the run went and I'm hoping I'll be able to keep extending the distance. Monday is a rest day then an 8 mile run with strides on Tuesday.

Totals: 2154 cals, 112g protein

Mile 1 11:12
Mile 2 11:17
Mile 3 11:34
Mile 4 11:17
Mile 5 11:18
Mile 6 11:09
Mile 7 11:30
Mile 8 11:19
Mile 9 11:24
Mile 10 11:40
Mile 11 11:30
Mile 12 12:00
Mile 13 11:50
Mile 13.5 11:56/pace

Yeah it's really ideal...I've only been running on the paved trails so far but I intend to get on the natural trails at some point. There's lots of ultra runs in this area in the fall/winter and I saw at least two that use the greenway trail.

great run. i was always surprised how fast i adapted to increased distances. i exptect that after 2-3 more long runs, 14 miles will feel quite normal for you.

Day 358

Rest day...legs a little sore from the long run Sunday but nothing too bad.

Totals: 2450 cals, 138g protein

Day 359

Got out around 10 am to do an 8-mile run with strides. Another overcast day, high 70s and breezy...couldn't ask for better weather this time of year. My legs felt a little stiff the first couple miles but I settled in and felt ok. Took a short water break after 5 miles...did ten 100 meter strides during the last two miles. At the start of mile 6 I did a group of 3, jogged a few minutes to recover then did a group of 4 at the end of mile 6. Another few minutes of recovery then did the last 3...felt really good after, calves a little sore but not bad at all.

Totals: 2518 cals, 148g protein

Mile 1 11:18
Mile 2 11:20
Mile 3 11:21
Mile 4 11:23
Mile 5 11:27
Mile 6 11:29
Mile 7 11:07
Mile 8 11:40

Day 360

Got out around 9 and did an easy 5 miles. Chose a new route close to my apartment that featured more elevation changes. I probably went too fast but it wasn't super hot and I was feeling pretty good. Ate like an idiot though...

Totals: 3320 cals, 168g protein

Mile 1 10:51
Mile 2 10:51
Mile 3 11:12
Mile 4 11:16
Mile 5 11:15

Day 361

Back to the greenway trail for a mid week long run of 10 miles. Got out there later than I wanted to and I paid for it. By the time I finished the heat index was approaching 100.

Felt great starting out and had a super consistent run before fading a bit the last 2 miles. Ended up taking two short water breaks...my legs have been a little more sore than normal but nothing too concerning.

Totals: 2631 cals, 130g protein

Mile 1 11:24
Mile 2 11:25
Mile 3 11:18
Mile 4 11:18
Mile 5 11:23
Mile 6 11:17
Mile 7 11:29
Mile 8 11:19
Mile 9 11:30
Mile 10 11:41

Friday morning weigh in

219.0

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs
Week 32 -.6 lbs

Total -19.8/50 (39.6%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0
Week 32 41.5

Total 1013/1750 (57.8%)

Biggest mileage week to date and it's only gonna increase from here! This schedule is tough but hopefully I can maintain it until the weather starts to cool down. 93 days until the Pensacola marathon!!

You've probably written this already, but what's the highest mileage week you're planning on doing?

I'm gonna try and stick with the Pfitzinger 18/55 plan as closely as possible and it peaks at 55 miles in 7 weeks with several other weeks in the low 50s.

Day 362

Easy 5 miles close to my apartment...felt ok, no soreness at all.

Totals: 2320 cals, 120g protein

Mile 1 11:04
Mile 2 11:02
Mile 3 11:14
Mile 4 11:46
Mile 5 11:11

Day 363-364

Worked til 4 am Friday night/Saturday morning and had a busy day followed by another late shift Saturday night...ended up taking the weekend off from running. I'll do my long run Monday morning and go for 15 miles!

Totals: 2854 cals, 143g protein
(Average for both days)

Day 365

Had to push my long run back to Monday because of a busy weekend and working very late. I got caught up on my sleep Sunday and woke up early Monday ready to go and try for 15 miles.

The weather was favorable when I started, mid 70s and quite foggy. It was pretty humid but I felt good and started with a 5 mile loop on the greenway trail then took a short water/bathroom break.

I added some distance on the second loop and the fog was still there. I took another water break after about 11 miles and was starting to feel a little fatigued.

I got back out for the last loop and the fog was quickly burning off. After mile 12 I definitely started to struggle...the last three miles were tough especially the last one as the fog was completely gone and there wasn't much shade. I hung in there though and gutted it out to complete my longest run so far! Hard to imagine going another 11 miles on top of that right now but hopefully I'll get to that point.

Totals: 2579 cals, 143g protein

Mile 1 11:38
Mile 2 11:33
Mile 3 11:38
Mile 4 11:32
Mile 5 11:36
Mile 6 11:38
Mile 7 11:38
Mile 8 11:36
Mile 9 11:38
Mile 10 11:38
Mile 11 11:39
Mile 12 11:42
Mile 13 12:12
Mile 14 12:06
Mile 15 12:10

One year recap

Hard to believe it's been a year since I started this log! I'm extremely happy with the progress I've made as a runner and have to say a huge thanks to Tron and PokerRon for helping me a tremendous amount. I really had no clue how to properly train for long distance races and now I'm on track to complete a marathon in less than 3 months!!

The weight loss hasn't been as consistent as I'd like but I know that's entirely within my control. I guess a good way to look at it is I've lost 40+ lbs over the last year despite eating incredible amounts of crappy food at times. Now if I'm 40 lbs lighter this time next year I'd be freaking ecstatic but I can't continue to eat whatever I want and hope to get there.

Starting weight: 260.6
Current weight: 218.6
Total mileage: 1,434.4

Amazing progress all round. You're an example to anybody that's trying to lose weight/get fit. Keep that motivation and hard work up, and here's to another great year.

well said, and +1

Tuesday 8/16
Off

Wednesday 8/17
9 mile tempo run
1:39:02 11:00/pace

Thursday 8/18
5 mile easy run
55:22 11:05/pace

Friday morning weigh in

217.0

Week 1 -2.0 lbs
Week 2 -1.4 lbs
Week 3 -1.6 lbs
Week 4 -1.0 lbs
January -6.8 lbs
Week 5 -1.2 lbs
Week 6 -.2 lbs
Week 7 -.6 lbs
Week 8 -1.2 lbs
February -3.0 lbs
Week 9 -1.4 lbs
Week 10 -1.2 lbs
Week 11 -.6 lbs
Week 12 +1.2 lbs
Week 13 -2.2 lbs
March -3.4 lbs
Week 14 -.4 lbs
Week 15 -1.0 lbs
Week 16 +1.0 lbs
Week 17 -.2 lbs
April -1.0 lbs
Week 18 -1.8 lbs
Week 19 -1.6 lbs
Week 20 -.6 lbs
Week 21 -.8 lbs
May -4.8 lbs
Week 22 -1.2 lbs
Week 23 -.2 lbs
Week 24 -.8 lbs
Week 25 -1.0 lbs
Week 26 -.4 lbs
June -3.2 lbs
Week 27 +.4 lbs
Week 28 -1.0 lbs
Week 29 +2.0 lbs
Week 30 +2.4 lbs
July +3.8 lbs
Week 31 -.8 lbs
Week 32 -.6 lbs
Week 33 -2.0 lbs

Total -21.8/50 (43.6%)

Total mileage:
Week 1 26.0
Week 2 28.5
Week 3 27.5
Week 4 34.0
January 126.0
Week 5 28.0
Week 6 24.0
Week 7 27.0
Week 8 34.0
February 124.0
Week 9 30.0
Week 10 36.0
Week 11 22.0
Week 12 27.0
Week 13 34.0
March 128.0
Week 14 33.1
Week 15 37.0
Week 16 35.1
Week 17 41.0
April 152.5
Week 18 35.2
Week 19 35.0
Week 20 24.5
Week 21 30.0
May 140.5
Week 22 34.0
Week 23 40.5
Week 24 37.0
Week 25 27.0
Week 26 31.0
June 147.5
Week 27 32.0
Week 28 32.0
Week 29 36.0
Week 30 32.0
July 132.0
Week 31 21.0
Week 32 41.5
Week 33 34.0

Total 1047/1750 (59.8%)

I took an extra day off and pushed my long run back from Sunday to Monday so the mileage was lower this week...should end August with 170+ and barring any setbacks September will be 200+!

nice weightloss, great volume.

@tempo run: i assume this was a lactate treshold run, right?
it's problematic / difficult. pfitzinger says to use "15k to half marathon pace" for that, but this is only the case for (very) fast runners. most commonly it's defined as the pace that you can hold during a 1 hour race (so for you: let's use 10k pace). due to physiological reason it makes more sense to use that as a pacing guideline. and normally a LT workout should take from 20 up to 40min (and 40min @ LT pace is already very tough).
but now we have the problem that the LT workouts go up to 7 miles in your training plan... but you obviously can't do an 11k workout at your 10k-pace in the middle of a 20k run... so we have to adapt either the pace or the length of the workout.
my suggestion: adapt the length.

ie: try to train as close to your LT as possible (to achieve the desired training effect --> improving your LT pace), but reduce the length by around a third (compared to your training schedule). now of course, your LT is lower in 85° heat than in the midst of winter, so you need to do it by feel and not just blindly by pace. if you need more information about that, let me know and i'll expand. (if you have the book, look at the description of Lactate treshold training from page ~44ff).
but for this week's workout, it would end up as something like ~9m15s mile pace for a little under 3 miles; ~25-30min @ 10k race pace. keep the total mileage of the workout the same (so increase warm-up/cool-down appropriately).

Yeah I was going by the 15K/HM pacing and did 4 "fast" miles at 10:07, 10:11, 10:10 & 10:09 with a 3 mile warm up and 2 mile cool down at about an 11:40 pace. I really doubt I could run 3 miles at 9:15 until it cools down. The next LT run is not until 8/31 and the schedule calls for 10 mi w/ 5 at tempo pace. So maybe do a 4-mile warm up, 3 at 9:30-9:45 and a 3-mile cool down?

Also, later on in the schedule it shows this on two of the long runs, 15 miles (with 12 miles) and 17 miles (with 14 miles). I'm assuming that's marathon pace? I don't have the book, just poached the training schedule from the Internet.