Training log 2013

Below, I give weekly mileage totals and the mileage of the longest run of the week for the period January 2013 onwards, during which I transitioned to "barefoot style" running in minimalist trail shoes.

 Later on (further down) I give the mileage of all runs.  Double workouts are written / 6 + 6/ meaning, 6 miles in the morning and 6 miles over the lunch hour typically.  Dates are the Sunday at week end (my running week is Monday-> Sunday).

If you are interested in the training plan I've followed leave a comment.



12/31/12, 20 miles at Mt Brown & Arroyo, last long run in ASICs
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1/7,     Week total 6 mile.      Wed 3 mile run-  Calf strain -walked home, last run in ASICs.;
           Fri 3 mi walk in Trail gloves..  Mtn bike Sat & Sun.
1/13, Week total,  6 walk.  M-W rest;  Th 3mi walk, F 3 mi walk, Sat:  on feet  
                           all day, Mtn bike sunday
1/20, Week total 39 miles, long run/walk Mt Lowe 15.5 miles.
             3mi walk/4 mi walk with 1 mi run /5 walk/4 walk plus 1 mi run /4.5 walk-run/15.5 Mt Lowe
          walk up, run/walk down alternating every mile
              Most of this mileage is walking in Trailgloves, with very short runs interspersed amids walking
1/27, Week total, 42 miles, Mt Lowe walk/run 15 miles.
             4w/5 r-w/5r-w/5 run/6 r-w/15 walk up, run down/2 walk
             Alternating walk/run (r-w) mostly;  longest running segments 4 miles...all runs start w/ 1 mi
walk

2/03  Week total 16 miles;   long run/walk 12 miles Inspiration point-
            Monday-Thursday no mileage.   Travelled to NJ first part of the week and got the flu, fever etc.
             Friday 4 mi  walk/run, sat rest, sunday 12 walk run up, run down

2/10 Week total, 40 miles;  long walk up/run down 13 miles Inspiration point
          Short runs extended to 5 miles w/ 1 mile warm up walk;  long run 6 at Inspiration point.
2/17 Week total, 40 miles, long run Mt Wilson 19.2 miles-  Still in walk up/run down mode
2/24 Week total 40 miles, long run Mt Wilson, 19.7 miles- Still in walk up/run down mode
3/03  Week total 23 miles, planned rest week;  biked in place of long run

3/10 Week total 35 miles;  long run Verdugos 20 mile, ran mostly
3/17    Week total, 51 miles;  long run, Verdugos 24 miles, running!
3/24  Week total, 54 miles, long run Verdugos 29 miles
3/31   Week total, 41 miles, long run 15 miles (Mt Brown/Arroyo)-  planned rest week;
            Rt soleus     tweaked at mile 13, walked out.

4/7    Week total, 12 miles w/ mountain biking in place of long run -  Rt soleus tweaked  !!
4/14  Week total, 35 miles, long run, 18 miles Mt Wilson-  soleus "popped" and felt better-  go figure
4/21  Week total, 54 miles, long run, Verdugos 24 miles
4/28 Week total, 66 miles, long run Leona Divide 50 miles

5/5  Week total 48 miles, long run 20 miles (Brown mnt + Pasadena roads): 3/4/5/4/6/6/20
5/12  Week total, 60.5miles;  long run 27.2 miles (Mt Wilson loop).  4/5/6/4/6/27.2/8.3
5/19    Week total, 65 miles;  long run 27.2 miles (Mt Wilson loop.  4/5/6+6/5+5/rest/7/27.2
5/26   Week total, 81.6   miles; long 27.2 miles (Mt Wilson);    5/4/6.2+5/6.2+4/6.2+4/27.2/8.3+5.5
6/2   Week total: 60.0 miles, long run 18 miles   5.5/11/5+4/1.5+13.5/18+1.5; Scheduled rest week. Calf injury in Japan.

6/9  Week total 0.  REST:  Rt medial soleus/gastroc strain.  Total rest.  Didn't do much good!
6/16:  Week total 28 miles;  4/4/4/4/12/0 (last day mountain biked instead).  Crewed Race Across the West, ran opportunistically, re-strained calf midweek  while sprinting to do a water hand-off...and again on Friday in Durango while sprinting to unsuccessfully avoid a face plant.

6/23   Week total:  70 miles, long run, 20 miles.   4/4/4+6.2/5+3/4/19.7+1.5/ 19.0
6/30   Week total:   91 miles, long run, 27 miles.    4/3.5+5.5/4 +6/4+6/8+3/27/20
7/7    Week total:  103 miles;  long run, 33 miles    4/4+6/4+5/3+14/10/33/20
7/14    Week total: 101 miles; long run 31miles        1.5/8.5+6+1/ 3+6 /8.5 + 6/6.2+4/31/20

Start tapering...
07/21  Week total:  72 miles; long run 30miles     4/rest/6.2+6/8.5+6/11/rest/30.2
07/28    Week total:  50.7;  long run 15 miles (Baden Powell)   4/5/6/6/6/8.5/15.2
08/04:  Race week:  109.5miles      M 3(walk)/ T 2(walk)/ W 3(run)/Th rest/Fri Rest/S&S  101.53

8/11:   Recovery week 16 miles;   M walk 3mi/Tues rest/ Wed run 4/Thurs walk 4/Friday run 5/Sat & Sun eat like a pig with my family on vacation at the beach
8/18  Week total 30 miles     M 2/T 6/W 5/Th3/F 5/S 0/S 8.8
8/25  Week total  17.7 miles    M 5/T&W 0 (travel overseas)/Th 6.5/F 6.2/ Sat travel home, 15 hr flight/Sunday 17 miles on mtn bike
9/1    Week total 15, decide to rest the achilles.  M 4/T 6/W5
9/8   Week total :  39, Long run 20.   T4/W3/Th4/F 5/Sat 20/Sun 3 (walk)
9/15  Week total :  51, Long run 20.  5/3+1/6.2/5/5/20/6.2
9/22    Week total:  52, Long run 20     5/5(w)/5/6/6.2/1.5/20 + 4
9/29     Week total 59.5, long run 27       5/6/6/5/5/5.5/27
10/6      Rest week,   27 miles  4/5/5/5/5/3/0
10/13      6/5/5/5/5/20

10/20 Off to China for business; start of a rest and 12 week Achilles rehab progress using eccentric exercises

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