Training Journal: 3.29 – 5.2.10

I’m going to start putting up my own training on a more month-to-month basis with less details.  Aside from not boring you to tears, I want to focus on the big picture and see how I’m progressing on a more macro scale.

I recently emphasized that I am focusing on long term results and weekly mileage is less important than monthly and annual volume.  This is a critical training concept to grasp and vital for long term improvement.  Slight to moderate weekly gains, while not as impressive as a 90 or 100 mile week, can mean enormous annual gains.

You’ll see that I took two weeks of recovery followed by more structured training.  This was on purpose as I was due for a break and I was excessively sore from burning the candle at both ends.  I had no important races and the break worked out perfectly.  Here we go…

3.29 – 4.4: Complete rest.  No running, cycling, or strength work.  I took it easy and tried to sleep a lot to aid recovery.

4.5 – 4.11: I ran two easy 5 mile runs to keep my legs under me.  The weather was fantastic and I couldn’t help myself.  I also got on the bike twice for two short rides between 50 – 60 minutes.

4.12 – 4.18: Started to get back into the swing of things with 5 days of running for 33 miles.  My longest run was 9 miles and I did plenty of dynamic flexibility and core exercises.  I rode one day for 47 minutes.

4.19 – 4.25: This week was much more consistent with 50 miles.  I ran 6 days with my longest run being 13 miles.  No workouts yet except for 4×8″ hill sprints.  I rode three times for about 50 minutes each.

4.26 – 5.2: I ran all 7 days this week and hit 60 miles with a 15 mile long run.  I did my first workout back, a short 2 loop tempo at my workout course in 14:41 (too fast…).  I increased the hill sprints to 4×10″ and rode once for 73 minutes.

As you can see, I took some time coming back.  I was in really good shape before my break so I knew that would transfer well into this block of training.

Mileage Progression:

0
10
33
50
60

Some readers may wonder why my weekly mileage made such dramatic leaps.  Let me fill everyone in on a little secret: the 10% rule is bogus!  For those who don’t know, the 10% rule states that you should only increase weekly mileage by 10% every week.  I’m going to address this in a future post, but for somebody like me who can comfortably run 60-70 miles per week, I can get back up to that mileage very quickly with no problems.  It’s at 75-80 where I have to take more precautions.

This training block was a good introduction back to running and also to cycling.  I’m doing a sprint triathlon during Memorial Day weekend so I want to get a little riding experience.  I have no goals for the race and I’m not going to train for the swim at all (I hate swimming).  I just want to have fun and see how quick I can come back in the 5k.

Follow me on Twitter!

Was this post helpful?

Then you'll love the free email lessons I've never released here on the blog. Enter your email and you'll get:

  • The exact strength exercises that prevent injuries
  • Workouts that boost your speed (even for beginners)
  • Pacing strategies, coaching Q&A, and more

Comments

  1. Fitz, do you use online tools like DailyMile or Athlinks to track your training?

    • I don’t use any online tools right now. I experimented with http://www.fitnessjournal.com awhile back but found that it takes too much time. It’s a great service, but I’m old school and just use a notebook and Excel for the nerdy mileage graphs 🙂