2014 Training Week 20 (15/09/2014 to 21/09/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Tuesday (16/09) I had a long 26K run with the following averages: (26 K, 5:00 min/km, 157 bpm, 97m elevation gain). In fact my heart rate monitor disconnected from my watch at 1:08:29 so I am not sure if my average heart rate is correct, but the rest of the data should be OK. On Friday (19/09) I had another long 20K run with the following averages: (20 K, 5:37 min/km, 146 bpm, 108m elevation gain). On Sunday (21/09) I had an easy 5K (4.15 K, 5:08 min/km, 157 bpm, 27m elevation gain) and an easy run (1.36 K, 5:19 min/km, 144 bpm, 5m elevation gain) where I stopped both of them due to a severe pain that I had in my stomach.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
15Long 26K run1718Long 20K run20Easy 5K run Easy run  51.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Friday, Sunday) activities were (NA, 52, 53) ml/kg/min respectively. Also my weekly mileage this week was 51.5 km run.

About individual runs

On Tuesday (16/09): Tip of the day: Focus on cadence and posture and the speed would be guaranteed. As it’s shown in the photos , my watch was frozen during the run and it didn’t save the activity. It was a perfect run and the key point was keeping the cadence around 180 during the whole run, right posture is so useful to minimize the pressure on your back. As my goal is to run the marathon in 3:30:00 hours , I would just try to have a couple of 30+K runs with that speed to make sure I would able to get my goal. The whole idea is to make your body strong enough for 30+K runs , and as Chris told me , over 30K is more mental than physical.

On Friday (19/09): Tip of the day: It’s ten times easier to keep the cadence steady on 180 rather than trying to improve it when it’s dropped down. Possible reasons for losing cadence is gradually losing it when you cannot monitor it (usually when it’s dark at night), running on hills for a long time or maybe when you are tired.