Summer 2026 Training Log

Current Block

Summer 2026 Base Building

Just building momentum again and training up to an 80 mile week with a focus on strength and 5k/10k on the roads come fall.

Week of June 22–28, 2026

Theme: Rebuild Momentum + Strength Integration
Target: 35–45 M depending on recovery
Purpose: Resume training after disrupted travel week, document missed running days honestly, and begin adding regular strength training without compromising aerobic base building.

June 16–21 was disrupted by travel. Running did not happen during that stretch, but there was light activity, walking, and fishing. The goal now is not to make up mileage, but to restart momentum.

Week at a Glance

Estimated weekly mileage: 35–45 M depending on recovery. The target is to restore rhythm, not make up the missed travel-week mileage.

Day-by-Day Plan

Monday, June 22 — Reset Day

Run: No run
Note: Take the rest day without trying to compensate. Use it to reset after travel and prepare to restart the week with good energy.

Tuesday, June 23 — Leg Lift + Run Home

Strength: Barbell squats, standing calf raises, Romanian deadlift, leg extension, seated leg curl, hip abduction, soleus raise, crunches
Run: 40’ run home
Approx: 5.5 M
Effort: Easy and conversational
Note: Complete the lift with controlled form, then use the run home as a relaxed aerobic restart rather than a workout.

Wednesday, June 24 — Easy Run + Upper Body/Core

Run: 45–55’ EZ
Effort: Very relaxed and conversational
Strength: Upper body/core
Note: Keep the run easy enough that strength work does not compromise aerobic recovery.

Thursday, June 25 — Aerobic Run + Strides

Run: 60’ aerobic + 6x20" strides
Effort: Easy aerobic; strides quick, smooth, and relaxed
Note: This is a rhythm-building day, not a workout. Take full recovery between strides.

Friday, June 26 — Recovery Run + Optional Upper Body

Run: 35–45’ EZ recovery
Effort: Very relaxed
Optional: Upper body/arms
Note: Keep this low-stress. Skip the extra lifting if the legs are carrying fatigue from Tuesday.

Saturday, June 27 — Aerobic Run

Run: 65–75’ aerobic
Effort: Smooth, relaxed, fully aerobic
Note: Build durable volume without turning the run into a progression.

Sunday, June 28 — Long Run

Run: 85–95’ long run
Effort: Relaxed, fully aerobic, no pace target
Fuel: Bring fuel if going over 90’
Note: Let this be a calm aerobic anchor. No hard finish and no need to force the full duration if recovery is not there.

Strength Integration

• 3–4 strength touches per week for now
• Lower body once weekly heavy/moderate
• Upper body/core 1–2x weekly
• Calves/soleus 2–3x weekly
• Do not chase daily heavy lifting yet

Reflection

To be completed after the week.

Week of June 15–21, 2026

Theme: Durable Volume While Traveling
Target: 48–58 M, with the upper end only if travel stress stays low
Purpose: Continue the successful June 8–14 pattern, add only a marginal volume bump, and keep the week flexible around travel from June 17–21.

The goal this week is to build from the successful 95’ long run without forcing extra stress. This is still base building. The win is another consistent week with slightly more volume, not more intensity.

Weekly Priorities

• Run 6–7 days if travel, sleep, and heat cooperate.
• Keep most running easy and aerobic.
• Keep one controlled threshold workout, but do not force pace.
• Use the travel days as consistency days, not proving-ground days.
• Keep the long run relaxed and fully aerobic.
• Add volume only if the body feels normal.
• Shorten any travel day without guilt.

Week at a Glance

Estimated weekly mileage: 48–58 M if the week goes well. If travel, heat, sleep, fishing plans, or family obligations create friction, 42–48 M is still a successful week.

Day-by-Day Plan

Monday, June 15 — Recovery After Long Run

Run: 45–55’ recovery EZ + mobility
Approx: 5–7 M
Effort: Very relaxed and conversational
Note: This is about absorbing the 95’ long run. Keep it genuinely easy.

Tuesday, June 16 — Aerobic Volume + Strides

Run: 60–70’ aerobic + 6x20" strides
Approx: 7.5–9.5 M
Effort: Easy to steady, but not pressing
Note: This is the main pre-travel volume day. Strides should feel smooth and relaxed, not like a workout.

Wednesday, June 17 — Travel Shakeout

Run: 35–50’ EZ
Approx: 4–6.5 M
Effort: Easy, low-friction, no pace target
Backup: 20–30’ jog if travel timing gets messy
Note: The goal is to keep the rhythm alive while traveling.

Thursday, June 18 — Controlled Threshold

Run: WU + 3x8’ controlled threshold / 2’ jog + CD
Approx: 7–9 M
Effort: Comfortably hard, sustainable, around HM-to-threshold effort
Finish feeling like: “I could have done one more rep.”
Backup: 45–60’ steady aerobic if heat, sleep, or travel stress is high
Note: This is the only real workout of the week. Do not force pace.

Friday, June 19 — Flexible Recovery Day

Run: 30–45’ EZ recovery
Approx: 3.5–6 M
Effort: Very relaxed
Backup: 20’ shakeout or walk if fishing/travel drains the day
Note: This day exists to preserve consistency, not create fatigue.

Saturday, June 20 — Aerobic Run

Run: 60–75’ aerobic
Approx: 7.5–10 M
Effort: Smooth, relaxed, fully aerobic
Note: Do not turn this into a progression. This is durable volume.

Sunday, June 21 — Long Run

Run: 85–95’ long run
Approx: 10.5–13 M
Effort: Relaxed, fully aerobic, no pace target
Fuel: Bring electrolytes and consider fuel if going over 90’
Note: No hard finish. The goal is another long aerobic anchor while traveling.

Travel Rules

• If a travel day feels chaotic, run 20–30’ and count it as a win.
• Do not chase mileage after a shortened day.
• Hydrate aggressively, especially if flying or driving.
• Keep easy runs easy in heat.
• Use the long run as the anchor, not the weekday workout.

Effort Rules

• No extra intensity this week.
• Thursday is the only workout.
• Saturday is not a progression.
• Sunday is not a race.
• The week succeeds if running stays sustainable while traveling.

Reflection

To be completed after the week.

Week of June 8–14, 2026

Theme: Consistency Before Fitness
Target: 45–55 M, but do not chase make-up mileage
Purpose: Stack another consistent week after the Puerto Rico reset, a missed long run from feeling unwell, the internship start, and the move to DC.

The goal this week is to finish saying: “I ran 6–7 days and feel better than when I started.” The win is not one killer workout. The win is another durable week.

Weekly Priorities

• Run 6–7 days if the body cooperates.
• Keep most running easy, aerobic, and pressure-free.
• Do one controlled threshold workout.
• Keep the long run relaxed with no hard finish.
• Use strides to keep the legs quick without adding intensity.
• Do not pay back missed mileage from last week.
• Finish the week more stable than when it started.

Week at a Glance

Estimated weekly mileage: 45–55 M would be perfect. Shorten any day if the move, internship, heat, sleep, or lingering illness makes that the smarter call.

Day-by-Day Plan

Monday, June 8 — Easy Aerobic Reset

Run: 60–75’ easy aerobic
Approx: 7–9 M
Effort: Easy, relaxed, and fully aerobic
Note: Since the long run did not happen Sunday, do not turn this into a make-up long run. Not 90’. Not 120’. The illness/headache matters. There is no need to pay back missed mileage.

Tuesday, June 9 — Easy Run + Strides

Run: 45–55’ EZ + 6x20" strides
Approx: 5.5–7 M
Effort: Conversational running; strides quick but relaxed
Note: Keep the legs feeling quick without adding real intensity.

Wednesday, June 10 — Controlled Threshold

Run: WU + 3x10’ threshold / 2’ jog + CD
Approx: 7.5–9.5 M
Effort: Controlled, sustainable, no heroics
Finish feeling like: “I could have done one more rep.”
Note: This is the only workout of the week. Do not force pace if life stress, heat, or fatigue is high.

Thursday, June 11 — Recovery Run

Run: 40–50’ recovery
Approx: 4.5–6 M
Effort: Very relaxed and conversational
Optional: Calf raises and mobility
Note: Absorb Wednesday. This should feel restorative.

Friday, June 12 — Steady Aerobic

Run: 60’ steady aerobic
Approx: 7–8.5 M
Effort: Comfortable, rhythmic, smooth
Note: Not progression. Not tempo. Just steady aerobic running.

Saturday, June 13 — Easy Run + Strides

Run: 40–50’ EZ + 6x20" strides
Approx: 4.5–6.5 M
Effort: Easy and relaxed; strides smooth, not forced
Note: Keep it light so Sunday can be relaxed.

Sunday, June 14 — Long Run

Run: 80–90’ long run
Approx: 10–12 M
Effort: Relaxed, fully aerobic, no pace target
Note: No hard finish. If the week has accumulated more stress than expected, 80’ is enough.

Effort Rules

• No additional intensity this week.
• The Wednesday threshold should feel controlled, not like a race.
• Friday should stay steady aerobic, not progression or tempo.
• Sunday should stay relaxed with no hard finish.
• Do not compensate for last week’s missed long run.
• The win is consistency before fitness.

What We’re Building

June is about durability: the ability to run consistently, recover consistently, work consistently, and sleep consistently.

Once that exists, July can become a cleaner volume build. The summer outlook is simple:

• June: consistency
• July: volume
• August: specific workouts

This week should be one threshold session, one long run, lots of aerobic running, and no pressure.

Reflection

To be completed after the week.

Week of June 1–7, 2026

Theme: Momentum
Target: 45–55 M, but do not chase mileage
Purpose: Rebuild consistency after travel and re-establish daily running rhythm.

The goal this week is not to prove fitness. The goal is to stack days, rebuild rhythm, and start summer training by showing up consistently.

Weekly Priorities

• Move 6–7 consecutive days, even if some days are small.
• Keep most running conversational and relaxed.
• Use strides to remember what fast feels like.
• Do one controlled threshold session.
• Keep the long run fully aerobic.
• Finish the week feeling ready to keep building.

Week at a Glance

Estimated weekly mileage: 45–55 M if the week goes well, but mileage is secondary to consistency.

Day-by-Day Plan

Monday, June 1 — Travel Day / No Run

Run: Off / travel day
Approx: 0 M
Effort: Travel reset
Note: Travel day. Could not run.

Tuesday, June 2 — Easy Run + Strides

Run: 45–60’ EZ + 6x20" strides
Approx: 6–8 M
Effort: Conversational, relaxed, no pace target. 7:30/mi is fine if it feels good; 8:15/mi is fine if that feels better.
After: Optional 2x15 calf raises, optional 2x15 bent-knee calf raises, 5–10’ mobility
Note: The goal is to re-establish identity, not fitness.

Wednesday, June 3 — Easy Aerobic

Run: 40–50’ EZ
Approx: 5.5–7 M
Effort: Easy and conversational
Optional: Core and mobility
Note: Keep this simple. Stack another day.

Thursday, June 4 — First Workout Back

Run: WU + 3x8’ steady threshold / 2’ jog + CD
Approx: 7–9 M
Effort: Controlled, comfortably hard, around HM effort. Not 5K effort.
Treadmill guide: Around 5:45–6:05/mi if that matches the right effort. Effort matters more than pace.
Note: Nothing heroic. This is the first workout back.

Friday, June 5 — Recovery Run

Run: 40–50’ recovery
Approx: 5–7 M
Effort: Very relaxed and conversational
Note: Absorb Thursday. Do not press.

Saturday, June 6 — Aerobic Run

Run: 60–75’ aerobic
Approx: 8–10 M
Effort: Smooth, relaxed, no progression, no workout
Note: Just running.

Sunday, June 7 — Long Easy Run

Run: 90’ long EZ
Approx: 11–13 M
Effort: Relaxed, fully aerobic, no hard finish
Finish feeling like: “I could have gone another 20–30 minutes.”
Note: This is the anchor of the week.

Effort Rules

• Easy runs should be conversational.
• No pace chasing.
• The Thursday threshold should feel controlled, not like a race.
• The Saturday aerobic run should not become a progression.
• The Sunday long run should finish relaxed.
• The win is consistency, not proving fitness.

Summer Block Direction

June: Rebuild consistency.
July: Rebuild volume.
August: Start sharpening.
September: Race.

Reflection

To be completed after the week.

Week of May 25–31, 2026

Travel week.

Week of May 18–24, 2026

Theme: Routine-building base week
Target: 40–44 M recommended; broader range 38–45 depending on how legs feel
Purpose: Build the habit of daily impact while keeping the body fresh.

Weekly Priorities

• Run most mornings.
• Keep easy days truly easy.
• Add strides/pickups for mechanics, not fitness.
• Do one light controlled steady session.
• Do one light lift.
• Finish the week wanting more.

Week at a Glance

Day-by-Day Plan

Monday, May 18 — Easy Restart

Run: 45’ EZ + 4x20" PU
Approx: 5.5–6.5 M
Effort: Easy conversational, probably 7:15–8:15/mi
After: 8–10’ mobility — calves, hips, hamstrings, glutes, ankles
Note: Keep it relaxed. This is just getting the week started.

Tuesday, May 19 — Aerobic + Light Strength

Run: 50’ EZ
Approx: 7–8 M
Strength (after or later): 30–35’ light full-body

• Goblet squat or bodyweight squat: 2x8–10
• RDL: 2x8
• Split squat or reverse lunge: 2x8/leg
• Calf raises: 2x15
• Tibialis raises: 2x15–20
• Plank: 2x45"
• Side plank: 2x30"/side

Note: Keep the lift easy-moderate, not a soreness mission.

Wednesday, May 20 — Recovery Run

Run: 40’ EZ
Approx: 5–6 M
Optional: 4x15" relaxed strides only if feeling smooth
Modification: If Tuesday lifting creates soreness, keep this closer to 35’
Note: This should be the most relaxed day of the week.

Thursday, May 21 — Light Rhythm Day

Run: 15’ EZ + 8x1’ steady / 2’ EZ + 10–15’ EZ CD
Approx: 6.5–8 M
Effort: Around 10K/HM effort feel — probably 5:55–6:20/mi

The goal is smooth, not hard. Not sprinting. Not breathing desperately. Finish feeling like I could do 4 more.

Backup option if flat: 50’ EZ + 6x20" PU

Friday, May 22 — Easy Pre-Travel Day

Run: 45’ EZ
Approx: 5.5–7 M
Optional: 4x20" PU
Note: Keep this boring and smooth. Skip pickups if legs are heavy.

Saturday, May 23 — Chicago Flexible Run

Run: 35–40’ EZ
Approx: 4–6 M
Backup: 20–30’ shakeout if travel gets messy
Note: No workout, no pace chasing. The win is consistency.

Possible routes if convenient:

• Lakefront Trail
• Grant Park / Museum Campus
• Lincoln Park
• Safe neighborhood loop near where I’m staying

Sunday, May 24 — Long Easy Run

Run: 75’ EZ
Approx: 9–11 M
Optional final 10’: Only if feeling excellent — slightly quicker but still relaxed; do not turn it into a tempo
Modification: If Saturday involves lots of standing, walking, poor sleep, or a late night, run 60–70’ EZ instead
Note: This is the anchor of the week.

Reflection

To be completed after the week.

How I’ll Update This Page

This page has a JavaScript dashboard (Week / Calendar / List views). The dashboard reads heading text to parse weeks and days — so the headings below must follow the exact formats.

Each new week — add ABOVE older weeks, right below “Current Block”:

1. ## Week of [Month D]–[D], YYYY — e.g. ## Week of May 25–31, 2026
2. **Theme:**, **Target:**, **Purpose:** lines
3. ### Weekly Priorities list
4. ### Week at a Glance table (wrapped in <div style="overflow-x:auto;">)
5. ### Day-by-Day Plan section with one #### [Weekday], [Month D] — [Label] heading per day (e.g. #### Monday, May 25 — Easy Restart)
6. Each day’s content with **Run:**, **Approx:**, **Effort:** fields — the List view parses **Approx:** X–Y M
7. ### Reflection at the bottom of the week for an end-of-week recap

Older weeks stay below and collapse automatically. The current week auto-expands on load.