2014 Training Week 8 (23/06/2014 to 29/06/2014)

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06

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 runs and 2 swims during this week. On Monday (23/06) I had a 1.5 km lap swimming with average pace 2:24 min/100m. On Tuesday (24/06) I had a 5K Race with the following averages: (5.01 K, 4:19 min/km, 183 bpm). On Wednesday (25/06) I had a Running Room 10.73K run with the following averages: (10.73 K, 5:11 min/km, 158 bpm). On Thursday (26/06), I had a 800m lap swimming with average pace 2:30 min/100m. Finally on Sunday (29/06) I again had a Running Room 8.27K run with the following averages (8.27 K, 4:56 min/km, 177 bpm). The recent run was an incomplete group run that I burned out in the middle of the run.

My weekly mileage

Again based on this article, my two swimming activities are equal with a 9.2 km run therefore my total weekly activities are equal with 33.21 km run. Comparing it with the last week’s weekly mileage of 29 km, we observe a 14.5 % increase in weekly mileage which is OK.

Comparing activities to see my improvement

There are two activities that are very suitable for comparing them with each other. My run on 29/06 with the following averages: (8.27 K, 4:56 min/km, 177 bpm, 178 elevation gain) compared to my run on 11/06 with the following averages: (10.01 K, 5:05 min/km, 177 bpm, 151 elevation gain).

These two activities were both with the Running Room on the same terrain (Vancouver Stanley Park) so elevation gain in both of them were almost the same. We assume the length of activities were both equal with each other, however there is a 1.74K difference between them. Fortunately my effort in both of them were the same (177 bpm vs 177 bpm for average heart rate).

We observe my pace improved from 5:05 min/km to 4:56 min/km. That’s a 0:09 min/km improvement which is equals with 2.95 % improvement in 18 days and it’s pretty good.

Response of my body to the level of activities

As I increased the level of my activities recently, my body responded to it in a certain way. I was mainly tired and needed to sleep much more compared to past and I also needed to eat more. I was talking to Jason in the Running Room about it and he advised me just to listen to what my body tells me, if it needs more sleep just sleep more, if you feel more hungry just eat more and etc. I was thinking more about this matter and noticed that was a pretty wise advise.

2014 Training Week 7 (16/06/2014 to 22/06/2014)

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05

Summary of this week’s activities

First, let’s review my activities during this week. I had three activities this week. On Wednesday (18/06) I had a Running Room 10K run with (ave. pace, ave. heart rate) equals (5:04 min/km, 169 bpm). On Saturday (21/06) I had a 1.5 km lap swimming with average pace about 2:10 min/km. Again according to this article, that swim was equals with a moderate 6K run. On Sunday (22/06) I had a 13K run with (ave. pace, ave. heart rate) equals (4:57 min/km, 174 bpm).

My weekly mileage

Therefore my weekly total was equals with 29 km of running. Comparing it with last week’s weekly total activities (42 km of running), I had a 30.95 % decrease in my weekly mileage which is reasonable because last week’s weekly mileage was a little bit too much for me at this stage of my training.

Comparing activities to see my improvement

Comparing the activities to see my improvement during past two weeks is a little bit difficult at this stage due to lack of relevant information (so far I have just 5 activities with heart rate data in them).

But if we compare my activity on 11/06 which is (10K, 5:05 min/km, 177 bpm, elevation gain 182m) with my activity on 22/06 which is (13K, 4:57 min/km, 174 bpm, elevation gain 97m) we can see even though I had less effort in the second activity (174 bpm vs 177 bpm) and the length of my run was also longer in the second activity (13K vs 10K), my average pace improved by 0:08 min/km (4:57 min/km vs 5:05 min/km).

Elevation gain is the only factor which was harder in the first activity compared to the second activity (182 m vs 97 m). We can assume the last factor (elevation gain) would balance the first two factors (length of activity and average heart rate) so for comparing two activities we can just compare pace of two activities. If we do so, we can observe a 2.6 % improvement in just 11 days which is not bad.

2014 Training Week 6 (09/06/2014 to 15/06/2014)

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04

First Let’s mention my weekly total for this week, I had 30.03 km of run and 3.0 km of swim. This is the first week that I am adding swimming to my training plan and I am very happy about it. Also from this week, I started wearing my heart rate monitor and that helps me a lot to analyze my daily activities, compare them to each other and see how much effort I put in each of them.

During this week on Friday (13/06) and Saturday (14/06), I had two 1.5 km swims and my average pace in both of them was about 2:10 min/100m. I also had three 10K runs on Monday (09/06), Wednesday (11/06) and Sunday (15/06) with (average pace, average heart rate) equals (5:11 min/km, 163 bpm), (5:05 min/km, 177 bpm) and (4:59 min/km, 171 bpm) respectively.

I was interested in finding out my weekly total just in terms of running. I googled the matter and found this article useful where it says a moderate 1.5 km of swim with ave. pace 2:00 min/100m is equals with a moderate 6.0 km run. Therefore my weekly total this week just in terms of running is about 42 km run. Comparing this week’s total with last week’s total (30 km run) I see a 40% increase in my weekly mileage. That is still OK as I had a 35 km run weekly total in week 3 and this week’s total has just about a 20% increase compared to week 3’s total.

Apparently I see the following pattern in my weekly mileages: I would have a high weekly mileage in one week and then I would reduce my weekly mileage for a couple of weeks as my body recovers and then again I would get back to a high weekly mileage. Ideally, I should stay on a certain weekly mileage (at least 3 weeks) before I increase it to the next level. Therefore my current approach is not ideal but as long as I have enough rest in my weekly training plan, chances of getting injured would be reduced.

 

2014 Training Weeks 4-5 (26/05/2014 to 08/06/2014)

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03

I had 5 runs during these 2 weeks, all of them were 10K runs on the following days respectively 30 May, 1 June, 2 June, 5 June and 7 June. Starting from the next week, I was using my heart rate monitor but during these two weeks I didn’t wear my heart rate monitor and therefore I can’t talk about the intensity of my runs and how much effort I put in each run.

On May 30th, I had my first 10K sub 50 minutes run ever and I was extremely excited about it. In the running session that I had in the Lululemon club a few weeks ago, each person had to introduce himself/herself to the group and tell one of his running goals to the others. As my running goal, I mentioned I want to make a 10K sub 40 minutes run. Therefore making a 10K sub 50 minutes run was the very first step towards my goal and fortunately I made it very fast.

In terms of my weekly mileage, last week (19/05 to 25/05) I had a 35 km weekly mileage considering the fact that the 3 km Grouse Grind hike would consider as a 10K run.  The week after that (26/05 to 01/06) my weekly mileage dropped to 20 km. Considering the fact that I needed a bit of rest after a heavy week like last week and also another fact that one of my runs (on may 30th) was an intense run, my performance on this week was reasonable.

In the next week after that (02/06 to 08/06) my weekly mileage again increased to 30.02 km and all of my three 10K runs were with medium effort i.e. with average pace of 5:38 min/km , 5:21 min/km and 5:25 min/km respectively. That was good Because otherwise if I have spent too much effort in my runs during a short period of time, my chances of getting injured would be increased rapidly.