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.

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