Re-building mileage - Training Log (Sept 15-21, 2024)
Summer is over. The weather is cooling down. And it’s time to re-build running mileage.
This summer, I focused on speed work (thresholds and intervals), weight training, and cross-training. I biked a lot, took time off of swimming, and decreased my running volume from roughly 120km per week to roughly 50km per week. I didn’t sleep well for a month or so, and wanted to take it easier so I didn’t injure myself. I listened to my body more. If I wanted to take some days off of running, I did. It was nice.
This period was productive. I improved my speed considerably. My Zone 2 pace (70% of max heart rate) increased from roughly 5:15/km to 4:50/km. The days off allowed me to recover. I cross-trained more, too. I switched up my swimming routine, and did more sprint sets and repeats. Swimming feels much easier.
Now I am back in the mileage-building phase for running and swimming.
Breakdown of this week’s training:
This week I ran roughly 85km mostly at a Zone 2 pace. I did some threshold runs (1x2km or 2x1km), which were fun. I try to ensure that 80-85% of my mileage is in Zone 2. My goal is to keep my heart rate below 130BPM in Zone 2. On days I felt tired, I ran slower and felt good at around 5:15/min pace. I did a couple of double runs. Other days, I ran at closer to a 4:50/km pace at 130BPM.
Here is an overview of my mileage, heart rate, and sleep for the week:
In addition to running, I also did some weight training.
I focused on lunges, good mornings, leg extensions, kettlebell swings, calf raises, bench press, chin ups, pull ups, and push ups. The weight training has helped me prevent injuries and correct imbalances. I also do much more core work: planks, crunches, etc. There is a great quote about strength training and running injuries: “if you have a weakness, the mileage will find it”. Weight training and core work has helped me avoid injuries and being sidelines for prolonged periods.
My goal for next week is to run roughly 90km and incorporate some thresholds before I return to running 100km per week.
For swimming, I want to improve my stroke, technique, and efficiency. I want to lower my SWOLF and decrease my strokes per lap.
All views expressed in this blog are my own and do not constitute any form of medical, nutritional, physiotherapy, or other type of advice.
They do not represent — and are not endorsed by — any academic institution.
