Posted in Life lessons, Racing, Rehabilitation, Training

Training Nov 26 – Dec 9

I know I that I intended to post weekly updates, but of course life got in the way and one week turned into two and before the it becomes three, I decided that it was time for me to sit down and pull a post together. So here goes.

As I look at my calendar from the past two weeks, one thing is crystal clear. I have been able to get in all of my workouts without fail. As I said in my last post, it is pretty easy to get these in since none of them are very long, averaging well under an hour. What is is also clear, is that I am recovering well day-to-day and don’t have a need to add rest days into my schedule at this point. I am sure that will change when I begin to build more intensity into my program once 2018 rolls around. For the foreseeable future, I intend to stick with a 3 day per week running program and begin to build in my OCR specific workouts around that base.  I intend to hit 2 or 3 of those per week depending on how well my recovery goes between workouts.

Nov 26 - Nov 9 Training

As I look at the past three weeks, one thing that I can see is that my volume is ramping up nicely. That is show in the chart below. The only thing that might be a problem is that I am probably ramping up a bit faster than I planned. But as long as I feel good and my foot stays pain free, I intend to keep raising the duration until I get up to about 10 hours per week. I don’t expect to be there until the end of January or early February at the soonest.

Duration

What I have also seen in the data is that I am doing well stick to the “Low Intensity Training Plan”. As can be seen below, the vast majority of my training is in Zone 2 followed closely by Zone 3. Those 2 zones accounted for nearly 85% of my training last week, just the way I want it to be. As I move forward into the new year, my plan is to slightly drop both the Zone 2 and Zone 3 percentages and add that time into Zones 4, 5 and 6. When that happens, I will be more or less training at two intensities, really hard and really easy. My goal will be for the intense portions to make up no more than 25% of my training volume.

Zones

In comparison, I pulled a selection of data from last year and it was far, far different. The vast majority of my training time was in Zone 4, the kind of hard, but not really too hard zone. The one that really wears me out when I grind through it day after day. This is what I am looking to avoid this season.

Data 2017

Finally, as I look at something that is completely new to me, I have my Heart Rate Variability chart below. Based on what I have gleaned from various sources, including EliteHRV and HRV4Training an increasing HRV and a decreasing CV is an indication that my body is responding well to my training load. If I see this heading in a different direction, then I will have to take steps to modify my training plan. But, until then I am just moving forward.

HRV Chart