2016 Training Weeks 19-20 (12/09/2016 to 25/09/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs


Summary of activities

First, let’s review my activities during these two weeks. I had 6 run activities in this period of time. On Friday (16/09) I had a 26K long run with the following averages: (26.01 K, 4:52 min/km, 158 bpm, 61m elevation gain). On Monday (19/09) I had a 16K steady run with the following averages: (16.01 K, 4:44 min/km, N/A bpm, 17m elevation gain). On Tuesday (20/09) I had a 16K steady run with the following averages: (16.01 K, 4:43 min/km, 162 bpm, 99m elevation gain). On Thursday (22/09) I had a warm up run with the following averages: (3.09 K, 4:40 min/km, 161 bpm, 9m elevation gain) and a 13K tempo run with the following averages: (13.00 K, 4:13 min/km, 184 bpm, 33m elevation gain). On Saturday (24/09) I had a speed run 15×400 with the following averages: (14.17 K, 5:03 min/km, 155 bpm, 13m elevation gain). On Sunday (25/09) I had a 20K long run with the following averages: (20.01 K, 5:15 min/km, 142 bpm, 50m elevation gain).

Steady 16K runSteady 16K run21Warm up Tempo 13K23Speed run 15×400Long 20K run82.3 km Run
12131415Long 26K run171826.0 km Run

VO2Max and weekly mileage

My VO2Max these two week in my (16/09, 19/09, 20/09, 22/09. 24/09. 25/09) activities were (57, N/A, 58, 57, 57, 57) ml/kg/min respectively. Also my weekly mileage in the first week was 26.0 km run and in the second week was 82.3 km run.

About individual runs

On Friday (16/09): VO2Max 57, water 300ml after 15,20 , 11-13 mafsale rast , 13 be bad left knee, 23 be bad ostokhane birooni right leg, First increase speed by heart rate , then adjust pace again by speed not heart rate (HR is too fast) after 25 maybe hit the wall, idea is the same like having rest after two weeks in past , maybe I should run slightly slower or with lower mileage or whatever, but in general one week rest is not something serious,

On Monday (19/09): Forgot to have my HR monitor because I washed my arm baned separately … My guess was true and the reason of my back ache was my shoes ,my first run with my new saucony iso shoes. I just wanted to do the steady run no matter what and fortunately I was able to make it . Successfully adjusting my pace right on 4:44 min/km as I wanted.

On Tuesday (20/09): VO2Max 58, Pain in my left knee in 16km, today was the first day I was feeling maybe Im just 6 months away from my goal Wanted to go for speed but my back was still not 100% good for speed run. Thinking about what is the best way to make my goal or maybe modify my plan, maybe I need to read more the fast road racing book to be able to change the plan.

On Thursday (22/09): VO2Max 57, Talked to a coach and helped me alot with my questions: 1-continue the plan and switch to 38 instead of 40: it’s ok to jump to the new plan without finishing the old plan and 2-actually it’s not mandatory to go for a race after each training cycle, you might need to go for a race a few weeks before your actuall marathon race as a check up point 3-how to continue the long runs, should I start it from the begining of the new training plan or I can continue with the long runs that I am training with it right now: it’s ok to continue with your current long runs as far as they are oscilating 4- How much should I worry about training for full while my training plan is just 10K: as far as you have the long weekly runs (2+ hours runs) you shouldn’t be worried about it cause training elements of both are the same, I am partially agreed with that cause I know and I’ve read that training elements of both my current 10K training plan and for example Hanson’s marathon training plan are literally the same (mine is a bit tougher cause the steady and long runs have more rigorous pace compared to Hanson’s plan) , but I am not agreed with that in the sense that once you are training with eaither of those training plans, you would able to complete the marathon with the tempo pace in your training plan. 5- I also asked how often should I rest during my training where I lost the answer during our conversation and anyways it’s not my concern right now. It was awesome to see elite runners today.

On Saturday (24/09): Couldn’t continue after 7 period, should increase recovery time in each period.

On Sunday (25/09): I was considering to have it with the easiest possible pace just to do it instead of having a rest and what I had in my mind was 5:30min/km for the pace , but when I started the run I really couldn’t do it with avg. pace slower than 5:15min/km, that was like walking for me and I didn’t force myself to run slower than that.