Log Vernacular

150 150 Christo

Hey guys, welcome to my running log! The terms I use may be different from ones you’ve heard before or they might refer to something different than you use them for. So for the sake of clarity, here are some commonly used terms in my running log and what they mean to me.

Maintenance RunMRThis is a normal run. I look to keep mine in the 5:45-6:00 pace in general, but it all depends on how my body is feeling. This is first day that gets double runs.
Maintenance Run Plus MR+An extended MR in the range of 90 - 100 minutes for track training and upwards of 110 minutes for marathon training. Not scheduled on a consecutive day with a long run.
Easy DayI get one a week and basically it's a maintenance run day with a slower pace (20-30 sec / mile) and of shorter duration. Should be only one run (I screw up sometimes) and hopefully under 40 minutes.
Long RunLRAbout 20% of the weekly mileage in duration. Caps around 2:20 - 2:30 in track training and 2:45-3:00 in marathon training.
Secondary WorkoutSWONormally done earlier in the week and is usually some sort of threshold work.
Primary WorkoutPWONormally done later in the week and is usually a fartlek (earlier in the season) or intervals on the track (later in the season).
Tempo Run4 mile effort on the track, around 15k race pace (or so it has turned out for me).
Pace RunPRGenerally in the 40-60 minutes range although it can be shorter when starting up or longer when in marathon prep. Goal here is to run at, but not past my lactate threshold. On normal days I'll operate in the 4:55-5:00 range.
Brisk RunA step back from a pace run, maybe 5-10 seconds per mile. Usually found in pre-race workouts or at the end of a season before shorter workouts. Duration is normally under 15 minutes.
Pace Run ThousandsPRK'sPace run replacement on the track. Thousands with a minute rest, slightly faster than a pace run because of the rest involved, but with the same goals. Normally 12-15k in length. This is a secondary workout.
Straight Miles/ThousandsMiles or Thousands with approx. equal rest. This is a primary workout. Usually in the range of seven to eight miles worth of work.
Strides6 x 150m, done on MR days.
LiftingDuring a normal week, lifting days are Monday and Wednesday. I lift because it helps fill out the muscles that don't get worked when running in a straight line, and because I get hurt when I don't. Mainly that second part.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MRSWOMR+MRPWOEasyLR

A note on the running log. At the beginning of a training cycle I’ll sit down with my coach and we’ll plan out the entire cycle in terms of mileage, long runs and likely races (if things change such as injuries or races we readjust). Each week I’ll convert the mileage into minutes at 6:00 min / mile and then run that many minutes. I choose this method for measuring miles for a few reasons. First, it’s simple. I don’t have to figure out how far a random collection of trails and roads were, I just add on until I hit the next 5 minute interval and I’m done with my run. Second, it protects me from making err…less than rational decisions on a run. For example, say I’m out for a 10 mile run, it is possible to run faster to be done sooner and running faster is not always the best choice. Now while I love running, there are times when I’m looking forward to the run being done and if I’m running for certain amount of minutes, I can’t speed up to be done sooner. There is also the question of, how accurate is this system? Am I running 6:00 min / mile every step of every run? Obviously not, especially considering my steady state runs at 5:00 min / mile plus or minus are counted at 6:00 min / mile too. But then again, when I’m exhausted after a workout, my cool downs are not quite at six minute pace either. So I, a wholly unbiased source, think it’s accurate enough in the long term and even if I’m (most likely) under counting my mileage a little, I’m doing it consistently from week to week and cycle to cycle so the comparisons of weeks, months and years of training are applicable.
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Christo

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