Training Overhaul (Part 2): June and July 2024 Training Log
This is the second part of a blog post that details a pretty significant training overhaul.
In a previous post which you can read here, I described how I changed various aspects of my training to improve speed, cross-train more, and build strength. I decreased my running volume from about 100-120 KM/week to roughly 50-60KM/week during this phase, incorporated more threshold running sessions into my week, did more weight training, and changed how I fuel pre and post-workout.
In this blog post, I’ll explain some of the benefits that I’ve seen from this training overhaul.
These benefits are: (1) faster pace, (2) easier hill work, (3) better mechanics, (4) more enjoyment, each of which I discuss more below.
1. Faster pace. First, I was able to increase my comfortable running pace from roughly 5:20ish/KM to 4:50ish/KM at a comparable heart rate. I’ve included a couple of charts that contrast the average speed before and after these changes. Running at a faster pace also became much easier and more comfortable.
In the beginning, I was pretty destroyed from threshold sessions and found it difficult to maintain a sub 4:30/KM pace for over a minute or so. Over time, I was able to sustain this pace for 5 minutes, and then eventually 8 minutes. I was surprised by how quickly threshold training produced returns. In the span of roughly a month, I was able to sustain a faster pace for longer periods.
The following stats compare average running pace and heart rate before and after the training overhaul.
2. Easier hill work. This may have been the biggest surprise. But strength training and thresholds made hill work much easier. Running uphill and downhill both felt smoother and less taxing on my joints. Running on uneven ground also became less difficult over time. Furthermore, the transition between different elevation levels (e.g.: flat to uphill, flat to downhill, uphill to downtown) was more seamless. Personally, I found that lunges, kettlebell swings, and calf raises helped a lot with all of this.
3. Better mechanics. Third, I found that strength training and threshold sessions improved my running mechanics a lot. My stride became longer. I was able to snap my legs back more easily when I ran. And my legs felt more explosive when I would run faster, uphill, or on uneven terrain. There was also a bit of a time-warp effect. I would feel like I was running slowly. But I would look at my watch and was surprised that I was running much faster than I believed. My 4:45/KM running pace felt like my previous 5:30/KM pace.
4. More enjoyment. I love running. But I felt as though runs were becoming more monotonous, especially in higher volume training weeks when my mileage was between 120-140KM/week.
Weight training and thresholds were a nice change and a great challenge that made running more enjoyable. I also realized that my training sessions became a bit shorter as my pace increased. What was previously an 80 minute run became closer to a one hour run. I tried to fit in weight training into a 40 minute window and mostly did circuits so I didn’t sit around between sets.
I also found that supersets (meaning sets where one does max reps and then drops to a lower weight and does max reps, and so on) were especially helpful for me to build strength and endurance.
Next phases of training. Now that I built my VO2 max, ameliorated my strength, and improved my speed, I want to slowly increase my weekly running mileage back to 120KM/week or so. I also want to run longer morning runs from 12KM to 15KM. I also want to augment my biking and swimming volume. I’m excited about this next phase.
IG: @hybridacademic for daily training log
All views expressed in this blog are my own and do not constitute any form of medical, nutritional, physiotherapy, or other type of advice.
They do not represent — and are not endorsed by — any academic institution.
