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From Fellrnr.com, Running tips
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This is not the log of each workout I do, but rather a higher level summary of what's happening with my training overall. ==Jan 2018==My fitness and mileage are both improving during Jan. I'm increasing the distance of my [[Long Run]]s, including some self-supported day-long runs. {| 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'''|-|248||42||25||48|}==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 detailed logweek, I use 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 [[SportTracksDownhill 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 publish 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.{| 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'''|-| November 2017||231||35||27||27|}==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. [[DailymileFile:Oct2017 Plan.jpg|center|thumb|600px|]] at http* 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||305||45||29||22|}==September 2017==My training has picked up in September, 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;"|'''Miles'''| align="center" style="background:#f0f0f0;"|'''Hours'''| align="center" style="background:#f0f0f0;"|'''Avg Pace'''| align="center" style="background:#f0f0f0;"|'''Num Runs'''| align="center" style="background:#f0f0f0;"|'''Longest'''|-| September 2017||247||38||9://www21||25||26|}==August 2017==I spent a large chunk of August on vacation in Germany, hiking King Ludwig's Way.dailymile{| 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;"|'''Avg Pace'''| align="center" style="background:#f0f0f0;"|'''Num Runs'''| align="center" style="background:#f0f0f0;"|'''Longest'''|-| August 2017||178||28||9:22||19||18|}==July 2017==The early part of July was spent hiking the Cotswold Way, which reduced my running time somewhat.com/people/JonathanS{| 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;"|'''Avg Pace'''| align="center" style="background:#f0f0f0;"|'''Num Runs'''| align="center" style="background:#f0f0f0;"|'''Longest'''|-| July 2017||208||33||9:27||19||22|-| June 2017||244||26||9:50||14||17|-| July 2016||179||28||9:13||16||18|} ==June 2017==In addition to the 244 miles of running, I spent time preparing for a couple of multiday hikes coming up in the next couple of months. {| 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;"|'''Avg Pace'''| align="center" style="background:#f0f0f0;"|'''Num Runs'''| align="center" style="background:#f0f0f0;"|'''Longest'''|-| June 2017||244||26||9:50||14||17|-| May 2017||230||36||9:15||19||21|-| June 2016||117||18||9:07||18||13|}
==May 2017==
At the beginning of May I tried to transition to running four days per week, aiming for runs of 16+ miles each time. This proved to be trickier than I’d anticipated, so I’ve backed off and returned to running three days a week, though I may include a fourth short today of [[High Intensity Interval Training]]. I’m experimenting again with the [[Ketogenic Diet]] as an aid to reducing my body fat, this time combining it with some [[CoolSculpting]].
