2015 Training Week 7 (06/04/2015 to 12/04/2015)

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 6 run activities in this week. On Monday (06/04) I had a 13K easy run with the following averages: (13.39 K, 5:09 min/km, 152 bpm, 80m elevation gain). On Tuesday (07/04) I had a speed run 9×600 with the following averages: (15.07 K, 5:51 min/km, 150 bpm, 57m elevation gain). On Thursday (09/04) I had a 15K run (tempo 8K) with the following averages: (15.02 K, 4:57 min/km, 161 bpm, 65m elevation gain). On Friday (10/04) I had a 7K easy run with the following averages: (7.00 K, 5:00 min/km, N/A bpm, N/A m elevation gain). On Saturday (11/04) I had a 10K easy run with the following averages: (10.14 K, 5:09 min/km, 159 bpm, 62m elevation gain). On Sunday (12/04) I had a 16K long run (tempo 12K) with the following averages: (16.00 K, 4:50 min/km, 162 bpm, 80m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 13K runSpeed run, 9×600, 400 recoveryCasual walk15K run, tempo 8KEasy 7KEasy 10K runLong (Tempo) 16K76.6 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Saturday, Sunday) activities were (50, 50, 52, N/A, 52, 52) ml/kg/min respectively. Also my weekly mileage this week was 76.6 km run.

About individual runs

On Monday (06/04): I was supposed to have this 13K run yesterday, but even after getting out to have the run, I noticed that my six pack abs are so weak that I am not able to start running, So I postponed it to today. I guess the problem with six pack abs and stomach muscles is the “Athletic Pubalgia” or “Sport Hernia” that I was talking about it in past. There are certain exercises to avoid/improve this injury. The other fact is I also noticed that maybe 5:00 min/km pace is a bit fast for the easy runs, while based on Hanson’s method and while my Marathon goal is about 3:25hours , ave pace for easy runs should be 1-2 min/mile slower than the ave marathon pace. In my case the ave pace should be 5:25-6:00 min/km. This is important to modify my easy run pace particularly cause I’m sure with 5:00 min/km I would have some issues with my runs at the pick of my training (when I have 80+ km/week runs) . As the first step in this run, I was trying to run a bit easier and my ave pace is 5:09 min/km. I also want to mention in the past week , I was so tired during the week after my runs which might have multiple reasons (I was running fast or because of starting sos workouts)

On Tuesday (07/04): First it was supposed to be a 8×600 speed run but I had an extra one by mistake. It is two days (today and yesterday) that the watch is being restarted at somepoint about 5km. For the 400m recovery, like the way you were training in running room, just have easy walk i.e. HR=100-110 bpm, I was trying to jog for the recovery time i.e. HR~150bpm and it didn’t work (low power for the actual speed workouts) I was also stretching after the whole workout which was EXTREMELY useful (much less abs and right side stomach pain compared to last time, although I still have a little bit of pain in the location of right side HT) Finally I really need to find a good place for the interval training before I start the workout. While I had a shift for the 13k easy run (I did it on Monday instead of Sunday) so I missed the 4 mile easy run of Monday, therefore for the warm up-cool down I had 7k run instead of 2 mile, and i just need to have 2.6k extra run (9k run on Friday) to compensate the whole thing. I went through the intervals and find out I was doing good, desired time for 600m was 2:33 and I was completing almost all of them faster than that (except the second interval were there was an issue with my watch and it was restarted)

On Thursday (09/04): Awesome :D:D:D 3.5k warm up and cool down each. I still have the tempo runs at 4:40 min/km which should be 4:51 min/km. I guess I’ll modify it for long distance tempo runs i.e. 8,9,10 mile tempo runs. Also be careful about dehydration cause you had this problem in past. Have enough water during the day.

On Friday (10/04): Again after finishing the activity when I press the stop button, my watch was restarted and when I saved the activity and tried to upload it to garmin connect it didn’t work and in fact the workout haven’t been saved.

On Sunday (12/04): It was a long run, but I made it a fast tempo run for the first 12K (Ave. Pace 4:40 min/km) and a cool down run for the remaining 4K run (Ave Pace 5:09min/km) I had a busy week with a total mileage of 76.62km because of shifting a 13k run from last Sunday to this Monday. Still feeling good with this plan which means my pace is not too high, otherwise I would feel tired. The other positive point is about performance of my heart while my weekly average heart rate for my activities is 158 bpm, much less than a few weeks ago which was up to 170 bpm. Also my Max HR is about 176bpm while it used to be about 190 bpm which was not good and I had heart issue a couple of times due to high Max HR.

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