Training log: November 5-11,2023
The week of November 5th was a good and balanced training week, which finished my training bloc. The week of November 12th will be a periodization week, where I decrease my mileage by half so my body acclimatizes to increased training volume and intensity.
I had four goals during the week of November 5th: (1) increase my mileage back to around 100 KM/week now that I am recovered from an injury, (2) run 2-3 threshold sessions per week with 4X400M repeats, (3) complete 3 swims, and (4) fit in some quick weight room sessions.
Here is a quick breakdown of the running and swimming. I have had trouble sleeping lately, so my resting heart rate was about 5-6 BPM higher, as was my training heart rate. It’s pretty interesting how much 6-7 hours per night of sleep makes compared to 7-8 hours per night of sleep.
The thresholds, swims, and runs were easier to incorporate because they take less time. Two or three times per week, I finish longer slower runs with threshold sessions (generally 4X 500M -1KM repeats at 80-90% of max heart rate). Swims and weights take under 30 minutes each. I have to wake up very early to complete everything, but enjoy early morning running with a headlamp.
My pace and strength have improved over the past several months. I mostly credit threshold sessions. Previously, my goal was to build up to 120KM/week over several months and run mostly in Zone 2 (roughly 70% of max heart rate), so that my body could adapt to a high training volume without injury. Then, I incorporated threshold sessions (roughly 80-90% of my max heart rate) once my body was adapted to the heavier mileage.
My volume-related goals for November and December are to maintain weekly mileage at around 100-110km/week of running with 3-5km/week of swimming. And my main goal is always the same: avoid injury.
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.
