Training Log and Realizations: Nov 20-25 and Nov 27-Dec 2 2023
I switched up my training this November and learned a lot. For several months, I maintained a weekly running mileage of roughly 100-110 KM/week. My November goals were two-fold: (1) maintain running mileage around 90-100KM/week and increase pace per KM, and (2) increase swimming volume and pace per KM.
In terms of running, my pace and heart rate have improved considerably over the past several years. Zone 2 training (training at roughly 70% of my max heart rate) helped me build mileage safely while minimizing injury. I followed the 10% rule, where I didn't increase my mileage by more than 10% per week. In the past several months,
I also added 2-3 threshold sessions per week at the end of a longer slower run, where I would do 4X 500M-1KM repeats at 80%-90% of maximum heart rate. Roughly 90% of my weekly mileage is in Zone 2, while the rest is either threshold sessions or longer runs under threshold. I am now able to run longer and faster at a much lower heart rate than previously, and the runs feel less difficult. The improvements have been incremental. Like in other areas of life, my goal is to improve by 1% each day.
With respect to swimming, I have been able to improve considerably. I increasingly realize how much pull technique and body position matter. These past weeks, I focused primarily on pull mechanics, and secondarily on flip turns. I wanted to decrease the total number of strokes per lap. I also sought to increase the speed of my flip turns and maximize the distance between pushing off the wall and my first stroke.
I was also able to increase my pace per 100m and my volume per swim. The swims were much more enjoyable as well. As I focused on one or two things per swim and had a specific goal in mind (e.g.: stronger pull and faster flip turns, or fewer strokes and better push off the wall), the time passed much quicker. I was surprised when I hit the 1,000M mark on longer swimsuits .
To be clear, I am not a great swimmer (or a great runner). I am not even a good swimmer. Several months ago, my swim pace was something like 1:59/100M or 19:50ish/1KM on longer swims. But I was able to increase my swim pace to something closer to 1:51/100M. Last week, I was able to hit my PR of roughy 18:30/ 1KM (to put things into perspective, Google how fast an average triathlete swims 1KM or check out these average swim times). But I am happy about this. If I continue to improve by 1% per week, I should be able to hit 18:00/1KM soon. It is one of my goals for 2024. Mostly, I am glad that swimming has become more enjoyable and less boring.
I did have an important realization this November.
I was able to improve most when I had a specific goal in mind for each training session. When I did a longer slower run, my goal was to take the fewest breaks and maintain my heart rate under 130 BPM. When I did threshold runs, I focused on stride length. When I swam, I would focus on pull technique or flip turns.
I do my best to take advantage of (very) early mornings to complete my mileage, and I split my day with a second training session during lunch. I find this helps me re-energize and refocus after the morning’s work.
My goals for the next couple of weeks are as follows:
Increase swimming pace on longer reps (e.g.: 1,000 M - 1,500 M to roughly 1:50 100/M).
Incorporate shorter faster repeats into swim sessions (faster sets of 50M, 100M, and 200M repeats).
Focus more on body position and pull, and use paddles and pull buoys more during swim sessions.
Maintain my running mileage around 100KM/week.
All views expressed in this blog are my own and do not constitute any form of medical, physiotherapy, or other type of advice. They are not represent — and are not endorsed by — any academic institution
