Training Log: October 2023 (Injury and Recovery)
October 2023 was a challenging but rewarding training month.
I finished September 2023 with a couple of weeks of high-volume training (130 KM/week and 100 KM/week) and some threshold sessions (3x 1 KM repeats at threshold). I then injured myself doing speed work and needed time to recover, which meant a 2 week break from running and a decrease in mileage.
I shifted my training to swimming and weights. Most swim sessions involved a mix of longer sets (1 x 1KM), shorter repeats (3-4x100M), and some sprints (3-4x50). Weight training involved lots of leg exercises (lunges, leg extensions, kettle bell swings, hamstring exercises, calf raises) so that my body can handle the mileage when I returned to running.
Surprisingly (at least to me), this down month was very beneficial. When I returned to running, my pace increased and my legs felt fresh. Although I lost some cardiovascular endurance, I rebuilt it over several weeks.
In total, my average monthly mileage changed from roughly 420 KM in September 2023 to approximately 280 KM in October 2023. But I felt much stronger when I returned to running. I think I may take 3-4 days off of running at the end of every monthly training bloc to increase recovery.
I decided to decrease my mileage for the second part of November; swim more and take more days off of running. I added some shorter threshold running sessions (3-4X 400M) to the end of my longer and slower runs. My Zone 2 pace and VO2 max both increased. I also felt very good.
My goal for this week is to complete 100 KM of mileage with 3 threshold sessions, and I hope to maintain a sub 5:00/KM average pace at around 130 BPM. I also want to swim 3X per week and build up from 1 KM sets to 1.2 or 1.5 KM sets, followed by shorter 100M repeats.
The views expressed in this blog are my own and do not represent — and are not endorsed by — any academic institution. This blog does not constitute any form of medical, physiotherapy, or psychological advice.
