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From Fellrnr.com, Running tips
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__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. For a detailed log, I use [[SportTracks]] and publish to [[Dailymile]] at http://www.dailymile.com/people/JonathanS.
==October 2017==
During October, my training has continued to morph, and formalize enough for me to actually write it down. Typically, my training is a little more informally structured.
[[File:Oct2017 Plan.jpg|center|thumb|600px|]]
* I’ve added back in some [[Downhill Running]], which is brutally hard, but remarkably effective. I’ve tried to add it in gently, but the [[Delayed Onset Muscle Soreness]] is inevitable. I’ve combined this downhill running with a 5K time trial. This time trial is to evaluate changes in [[Muscle Oxygen Saturation]] around the [[Lactate Threshold]], as part of testing [[Moxy]], [[BSX]], and soon Humon. Combining the two together seems to work reasonably well, as I can’t do enough downhill running for it to be an endurance run on its own.
* I’m also doing back to back long runs to increase my overall endurance. This is a common practice for ultramarathon training, and seems to work quite well. The second LSD after incomplete recovery from the first seems to produce a training stimulus that is similar to a single longer run, but without the time commitment.
* I’m doing a great deal more [[High Intensity Interval Training]], and I’m experimenting with different durations and structures.
* You’ll notice the time running far more frequently than I recommend. This is mostly my ongoing attempt to prove my own advice wrong. I’m a big believer in looking for the errors in our thinking, so I’ve tried a number of different approaches to running more frequently, to see if I can find an approach that is better. My thoughts to this time, is to see if the radically polarized training will produce stresses that are sufficiently different to allow independent recovery. An example of where this seems to work well is in resistance training, where an athlete will train every day, but only train a specific muscle group once or twice a week. It seems intuitively obvious (but not necessarily true) that training your arms won’t hinder the recovery of your legs. It’s a far less obvious that endurance training and high intensity training will stress such different systems that one won’t hinder the recovery from the other. However, I’m quite willing to experiment and see what happens.
Note that I’ve dropped the column for average pace from my training summary. This is because I spend so much time slowly walking during [[High Intensity Interval Training]] that my average pace is quite misleading now.
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
| align="center" style="background:#f0f0f0;"|
| 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'''
|-
| October 2017||287||44||28||22
|}
==September 2017==
My training has picked up in AugustSeptember, pushing out the distance of my longer runs and doing more [[High Intensity Interval Training]].
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
| align="center" style="background:#f0f0f0;"|
| align="center" style="background:#f0f0f0;"|'''Longest'''
|-
| August September 2017||247||38||9:21||25||26
|}
==August 2017==
