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

Activity Details in Google Sheets

Activity Schedule in Google Docs


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)

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!