8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
__NOTOC__
This is not the log of each workout I do, but rather a higher level summary of what's happening with my training overall.
==December 2017==
Only 163 miles in December, which reflects not only more [[High Intensity Interval Training]] (HIIT), but also a change to [[Cycling HIIT For Runners|| performing the HIIT on a stationary bike]]. That brings my total for the year to 2,595 miles, which is a little disappointing but not terrible.
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
| align="center" style="background:#f0f0f0;"|'''Miles'''
| align="center" style="background:#f0f0f0;"|'''Hours'''
| align="center" style="background:#f0f0f0;"|'''Num Runs'''
| align="center" style="background:#f0f0f0;"|'''Longest'''
|-
|163||24||27||17
|}
I'm still experimenting with my training plan, and I'm slowly adjusting to the treadmill descents. I'm now doing these once every 3 weeks, as the muscle soreness is still pretty catastrophic, and impairing my other training for the remainder of the week. Right now, I'm not sure that the more frequent training is proving effective. When I only train 4 days a week, I can push things so hard that I'm deeply grateful for the rest days. Training more frequently means that the hard days and never quite as hard as they should be. Below is a rough outline of how my training has looked over the last month or so. However, it's been in a state of fairly constant flux as I've tweaked things.
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! Monday
! <span style='color:#FF0000'>MP+20% 16-20 </span>or Hills
! <span style='color:#FF0000'>MP+20% 16-20</span>
! <span style='color:#FF0000'>MP+20% 16-20</span>
|-
| Tuesday
| Treadmill Descent
| <span style='color:#FF0000'>RW+2min 16-26</span>
| <span style='color:#FF0000'>MP+20% 16-20</span>
|-
| Wednesday
| <span style='color:#00B050'>Rest/</span><span style='color:#0000FF'>Bike HIIT</span>
| <span style='color:#0000FF'>Bike HIIT </span>
| <span style='color:#0000FF'>Bike HIIT</span>
|-
| Thursday
| <span style='color:#0000FF'>Bike HIIT </span>
| <span style='color:#FF0000'>MP+20% 16-20</span>
| <span style='color:#FF0000'>MP 10-16</span>
|-
| Friday
| <span style='color:#0000FF'>Bike HIIT </span><span style='color:#FF0000'>[Run + resistance]</span>
| <span style='color:#0000FF'>Bike HIIT + </span>[Hills]<span style='color:#FF0000'><span style='color:#FF0000'> </span></span>
| <span style='color:#0000FF'>Bike HIIT</span>
|-
| Saturday
| <span style='color:#00B050'>Strength</span>
| <span style='color:#00B050'>Strength</span>
| <span style='color:#00B050'><span style='color:#00B050'>Strength</span></span>
|-
| Sunday
| <span style='color:#0000FF'>Bike or </span>Run HIIT
| <span style='color:#0000FF'><span style='color:#0000FF'>Bike HIIT</span></span>
| Run HIIT (Uphill + PC)
|}
==November 2017==
My mileage is down to only 230 miles, but the quality is higher. I've found it's taken me a while to adjust to the [[Downhill Running]], with some serious [[Delayed Onset Muscle Soreness]] for most of the month. The last treadmill descent was not bad, so hopefully I'm adapting. I dropped the Time Trial, though I may add it back in at some stage. The [[High Intensity Interval Training]] is working well. It's unclear at this stage if I can support this combination of endurance training and high intensity training. At the moment the DOMS from downhill is causing enough problems that I can't really tell too much about the other stresses.
| align="center" style="background:#f0f0f0;"|'''Longest'''
|-
| November 2017||305231||4535||2927||2227
|}
==October 2017==
