2015 Training Weeks 19-20 (12/10/2015 to 25/10/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of activities

First, let’s review my activities. I had 3 run and 2 walk activities during this period of time. On Monday (12/10) I had a 13K walk. On Thursday (15/10) I had an 8K walk. On Monday (19/10) I had a 14K easy run with the following averages: (14.29 K, 5:24 min/km, 152 bpm, 99m elevation gain). On Tuesday (20/10) I had a 6K easy run with the following averages: (6.71 K, 5:13 min/km, 148 bpm, 19m elevation gain). On Friday (23/10) I had a 7K easy run with the following averages: (7.16 K, 4:56 min/km, 162 bpm, 71m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 14KEasy 6K2122Easy 7K242528.1 km Run
Easy 13K Walk1314Achilles tendon injury161718

VO2Max and weekly mileage

My week 20 VO2Max in my (Monday, Tuesday, Friday) activities were (52, 53, N/A) ml/kg/min respectively. Also my weekly mileage during this period of time was 28.1 km run.

About individual activities

On Monday (12/10): After Saturday injury, I am still not able to walk properly because of achilles tendon pain, however I got much better after this 13K walk and I’ll try to have long distance walks in order to recover faster and keep my body active while I am away from my regular training. Unfortunately again watch didn’t save the activity!

On Thursday (15/10) Still not able to walk properly! Changing my shoes was useful anyways!

On Monday (19/10): My first run after 8 days of injury, so happy to run and getting back to my regular lifestyle!

On Tuesday (20/10): I shouldn’t run with full stomach, it would gradually cause you serious problems. That’s one of the reason’s I emphasize to have very early morning training. I felt so heavy in the 7th kilometer that I prefered to stop running.

On Friday (23/10): I wasn’t comfortable to continue to run, feeling a bit heavy therefore I stopped. A bit of pain in my stomach (right side)

2015 Training Week 18 (05/10/2015 to 11/10/2015)

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 5 run activities in this week. On Monday (05/10) I had a 2K easy run with the following averages: (1.88 K, 5:41 min/km, 138 bpm, 16m elevation gain). On Tuesday (06/10) I had a 13K easy run with the following averages: (13.10 K, 5:27 min/km, 141 bpm, 106m elevation gain). On Wednesday (07/10) I had a speed run 4×1200 with the following averages: (13.43 K, 5:20 min/km, 152 bpm, 167m elevation gain). On Friday (09/10) I had a 14K easy run with the following averages: (14.05 K, 6:07 min/km, 135 bpm, 153m elevation gain). On Saturday (10/10) I had a 32K long run with the following averages: (32.01 K, 5:25 min/km, 151 bpm, 106m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy runEasy 13KSpeed run 4×1200-400 recovery8Easy 14KLong 32K1174.4 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Saturday) activities were (52, 52, 53, 52, N/A) ml/kg/min respectively. Also my weekly mileage this week was 74.4 km run.

About individual runs

On Monday (05/10): I had a corn in my little toe of my left foot and finally I took it out yesterday. It started from a couple of weeks ago where I had mutiple blisters in my little toe and each time I was puncturing them in order to be able to run for the next day, sometimes I was puncturing up to two blisters a day. From that position a corn started to grew up and finally after my long run on Saturday I noticed that it’s going to be too large, so I decided to take it out. On Saturday I made it as small as possible but there were still small tiny little parts of it available in my little toe. On Sunday I took the whole thing out my toe so there was a hole with the depth of maybe 2mm covering 80% of my whole toe. That issue caused me a little difficulty in walking and of course in running too. However I made my today run for two reasons, first to keep my daily routine and second to keep my body ready for the time that I would able to resume my full training.

On Tuesday (06/10): I am really surprised how fast the wound of my little toe (due to taking the corn of my left feet out) improved , in less that just 36 hours. This morning, I was still not able to walk properly, however the hole of my toe was totally covered yesterday and this morning my little toe had it’s regular shape. In the evening it was as good as I had an easy 13K run for my regular training.

On Wednesday (07/10): It was a heavy rain today and for the cool down I was running up to my house and immediately jumped into the bathroom to make sure I won’t get cold. Fortunately everything was good in that regards but the sad point is I forgot (or I actually couldn’t) stretch after the run. I was a bit uncomfortable in my next run on Friday (I can’t remember which muscle it was) and unfortunately after the long 32K Saturday run, I had a pain in my achilles tendon where I guess it might be related to not having stretch after this speed workout.

On Saturday (10/10): It was a very easy and relaxed run and I planed to finish it with the average pace 5:20-5:30 (34-44 sec/km easier than my marathon pace) where I successfully made it. I had one powerade drink (710cc) up to 16km and then two more water bottles for 16-24km and 24-32km mainly because of the location of water taps during the way (so I stoped two times about 40 seconds each). My body was a bit dehydrated past few days because of not drinking enough water and that’s why I was drinking too much water in this run. In a real race I should drink enough water past couple of days and the night before the race to make sure I won’t need too much water during the race. After the run I had achilles tendon pain in my left foot (related article: http://t.co/QP2seuCrMd) in a way that I wasn’t able to walk properly even in the next day. I also had depression for a few hours again for the third Saturday in a raw, another symptom of overtraining, fortunately it didn’t last more than a few hours plus insomnia after the long run like last week(related article: http://goo.gl/IKv78Z). Adjustment for overtraining: mix the long and tempo run in a single workout by increasing the warm up/cool down distances for the tempo run. (I read it in an article) That workout plus the speed run would be your sos workouts in a 80-90km weekly mileage training plan. I’m OK with the 80-90km weekly mileage but maybe not comfortable with having three heavy sos workouts in a week in my training plan that I made it for myself.

2015 Training Week 17 (28/09/2015 to 04/10/2015)

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 4 run activities in this week. On Monday (28/09) I had a 10K easy run with the following averages: (10.08 K , 5:24 min/km, 155 bpm, 68m elevation gain). On Thursday (01/10) I had a 15K run (tempo 13.5K) with the following averages: (15.62 K, 4:57 min/km, 170 bpm, 41m elevation gain). On Saturday (03/10) I had a 35K long run with the following averages: (35.00 K , 4:59 min/km, N/A bpm, N/A elevation gain). On Sunday (04/10) I had a 2K easy run with the following averages: (1.8 K , 6:00 min/km, 122 bpm, 17m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10k easy run2930Tempo 13.5K2Long 35KEasy run62.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Saturday, Sunday) activities were (51, 53, N/A, 52) ml/kg/min respectively. Also my weekly mileage this week was 62.5 km run.

About individual runs

On Thursday (01/10): After the run, my heart was a little bit hurting maybe because of irregular training past couple of days. Don’t change your rhythmic suddenly as in the 5th kelometer, I suddenyl decided to increase my cadence from 172 to 180 and 182. It was succesful but for just one kilometer and then it again dropped down to 174 for 500m , I was again trying to increase it and now it was 178 for less than 1km where it finally droped down to 174 for 2.5 km and even below that afterwards. These sudden changes takes a lot of power and would totally disturb your run, so as you know, in future don’t decide to change important factors suddenly.

On Saturday (03/10): It was basically a confident run, the only 32+km long run that I wanted to have before the race and my plan was to run it fast to make myself more confident about my marathon goal. I successfully made it with the average pace 4:59 min/km and average HR 173 bpm which is pretty good. After 28km it was more mental rather than physical and after 31km it was really killing me. I lost my water bottle the night before so I didn’t have a good bottle for drinking during the race. Inappropriate drinking cause some temporary stomach pain during the race for me (similar to ones that I had summer 2014) There were tons of other excuses that I had during the race to stop running fast, but I ignored all of them and was able to successfully complete the run. Again after the race like last Saturday I got depression and it last for more than one complete day in a way that the day after this run I couldn’t mentally cope with a run over 2km. This is again an obvious symptom of overtraining because I was trying to get too much from my body in an unreasonable way. The key point here is to train in a regular bases but unfortunately sickness and small injuries disturb the weekly plan and I try to complete it in the remaining days of the week which makes the situation worse. The other point is I have to get a good idea of my marathon pace by the long tempo runs not with the speed or long runs or even race predictors. As a result I decided to set my marathon goal back to 3:20 which is consistence with my half marathon record and I’ll train for my tempo runs with the average pace 4:44 min/km not 4:41min/km. During the race up to 24 km, I completed 1L of powerade drink and had another half liter water up to the end of the race. I also had NB in this long hot run today.

On Sunday (04/10): After a very heavy workout yesterday, I just wanted to get out and have a very easy relaxed short run. The heavy 35km long run of yesterday with the average pace 4:59 had such a huge mental impact on my mind that I really couldn’t continue to run more than 2km today. The reason is because in the past 3 days I had two very heavy workouts, one long tempo and a fast long run. That’s overtraining and depression and insomnia were the two obvious symptoms of that for me yesterday.I had the exact same feeling last Saturday were I was pushing myself too much after getting back to run from my cold by running 47km in three days included a heavy long tempo run. These are all because of irregular training and the main cause of that was my cold that I had a few days rest for it and after that I emphasized to continue my regular training without being fully recovered from my cold, usually you shouldn’t immediately get back to your regular training after a cold and there is a transient time for that.