2015 Training Week 3 (09/03/2015 to 15/03/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Monday (09/03) I had a 10K easy run with the following averages: (10.00 K, 4:53 min/km, 174 bpm, 34m elevation gain). On Thursday (12/03) I had a 5K easy run with the following averages: (5.01 K, 4:56 min/km, 176 bpm, 31m elevation gain). On Friday (13/03) I had a 5K easy run with the following averages: (5.00 K, 4:52 min/km, 173 bpm, 29m elevation gain)

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K easy run1011Easy 5K runEasy 5K run141520.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Friday) activities were (48, 48, 48) ml/kg/min respectively. Also my weekly mileage this week was 20.0 km run.

About individual runs

On Monday (09/03): Easy runs are getting better as the average pace decreased to 4:53 min/km with less effort compared to past (training effect 4.8) The only issue I had in the run was a little bit of pain in my left knee in the last 2km of the run and it seems to me that’s a symptom of improving my knees strength. Also vo2 max is also improving now it’s 48 ml/kg/min, better than 46 that I started two weeks ago and far away from 53 that I was in my prime a few months ago.

On Thursday (12/03): About this run it was pretty ok, but Im not sure what was the reason it was so hard for me while T.E.=3.8, D=5km. Past two day my heart was hurting a bit for a couple of times and the reason seems clear to me.
Last week, I was breaking the fundamental rule of running which is continuity. Usually in running (and possibly in any other sport or professional activity) you shouldn’t change any factor over 10% while trying to increase your potentials. In case that you are in the preparation period to achieve your previously obtained potentials, you might increase your activity up to 50-60 % if you’ve stayed long enough in the previous stage.
In my case, I suddenly change my weekly mileage from 27.02km the other week to 66.27km last week (145% increase) and I was continuing with the same rate this week. The result is obvious, too much pressure on your heart. I emphasize it’s not about I can’t get that much weekly mileage, it’s about rate of change. The appropriate rate of change is 16,24,34,34,39,62 km and mine was 25,27,66 km ! Now I’m one step back and I’ll try to have about 30-40 km weekly mileage this week for the adjustment.

On Friday (13/03): My heart was hurting yesterday even after a very relaxed run. No sudden change man!

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