Training Log: July 2023
Here is a quick summary of my July 2023 training log.
My basic goal for this month was to increase mileage safely without overtraining or injuring myself. I wanted to hit 120 KM of mileage in 6 days, and hit some 100 KM+ weeks. I focused on heart rate zone training and largely ignored pace. I felt good and didn’t get injured. The longer runs (20 KM+) were less boring than expected. Podcasts and music helped.
I ran in Hoka Kawanas (a bit of a stiff shoe, but they are still good), and in ON Cloudmonsters (which are much softer but still springy). I usually switch up my shoes and run in different pairs in the AM and PM. I don’t use carbon plated shoes for Zone 2 easy runs.
Here’s a quick overview of this month’s training cycle.
1. Zone 2 training, double runs, and down week.
This month consisted of high volume and low intensity runs. I mostly ran in Zone 2 (70%-75% of my maximum heart rate), which I track using a Garmin Dual Heart Rate monitor. I stayed between 125-130 BPM.
I did double runs on most days: an early morning longer run (10-15 KM), and a recovery run in the afternoon (5-8 KM). As usual, I rest on Sundays, and usually lift weights, swim, or cycle. As part of my training cycle, I do three consecutive weeks of high volume mileage, followed by a rest week where I drop my mileage by 50%.
2. Week by week breakdown.
July 30 — August 5, 2023:
Total distance: 120.1 KM
Daily avg: 17.2 KM
July 23 — July 29, 2023:
Total distance: 110.7 KM
Daily avg: 15.8 KM
July 16 — July 23, 2023 (rest week)
Total distance: 45.7 KM
Daily avg: 6.5 KM
July 9 — July 15, 2023
Total distance: 94.3 KM
Daily avg: 13.5 KM
3. Rest and Recovery
I take rest and recovery pretty seriously. During this training cycle, I slept roughly 7.5 hours per night. I would also take a one-hour nap twice a week when I felt pretty tired.
My resting heart rate hovered around 39 BPM. It would usually spike to about 42-44 BPM if I either (1) ate dinner late/ate a heavy dinner, (2) drank alcohol, or (3) slept less than 7.5 hours. It jumped the most if I did all three.
I set an alarm clock in the evening that rings roughly one hour before I go to sleep. After that time, I don’t use electronics or listen to music or podcasts. Instead, I mostly read a book or write in a journal. This allows me to wind down before I sleep.
4. How I felt
I felt good. I found that I could handle much more mileage at around 125-130 BPM compared to 135-140 BPM. My average pace was slower. Most KM’s clocked in around 5:30/km or so at about 125 BPM; a slower pace and lower heart rate compared to my usual.
But, I was able to recover way better at a lower heart rate. I also didn’t feel crushed by the 120 KM week. I have overtrained in the past, which took me about 10 months to recover. So I was content with this month’s training cycle. This week will be the last high mileage week, followed by a recovery week at 50% mileage.
All views expressed in this blog are my own and do not constitute any form of medical, physiotherapy, or psychological advice.
