Training Log: August 27-Sept 2, 2023
This was a fun but difficult training week. I re-introduced some threshold sessions, which I avoided for the past several weeks as I built mileage. I did two sessions of 1KM threshold repeats with 3-4 minutes between each set. Some morning runs felt horrible while the afternoon runs felt great. I continue to realize how much sleep and recovery matter. In my experience, runs are so much easier after 7-8 hours of sleep versus 6-7 hours of sleep.
This past week’s mileage was 110 KM. My Zone 2 pace has been increasing slowly. I included some graphs of a typical longer morning run to show what the heart rate and pace looks like now that I’ve been doing heart rate zone training for several years.
In this month’s training log summary that I will publish in a couple of weeks, I hope to contrast my heart rate, pace, and heart rate zone consistency before and after I built my aerobic base. The results are quite interesting.
I also learned several things this week.
First, for some reason, the second run of the day tends to feel better than the first. Double runs have been very helpful to help me build mileage. I find the second run is a nice break from the day, allows me to de-stress, and returns my focus. I use my second run for recovery, and typically slow down my pace and run at a lower heart rate (closer to 120 than 130).
Second, feelings tend to fluctuate a lot during longer runs. I find that the beginning of a run — perhaps the first 5km or so— is one of the harder parts. It takes me a while to settle into a groove. Eventually, the body just accepts the run and it becomes easier. The more I train, the more I realize the extent to which running is as mental as it is physical. Some runs feel terrible in the beginning and end on a high note.
My plan for next week is to complete 120 KM or so, with two threshold training sessions. It will be HOT (roughly 37 Celsius or 98 Fahrenheit), with a lot of humidity.
I will soon be moving to Phoenix, AZ, for a several months, where the temperature hits closer to 48 Celsius and 117 Fahrenheit. I will have to change things up a bit to adapt to the temperature. My goal is to do a very early morning run when the heat is less intense, followed by a treadmill run in the afternoons.
All views expressed in this blog post are my own and do not constitute any form of medical, physiotherapy, or psychological advice.
