Training Journal 2023‑05‑01

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	Rest & Recovery	30 min walk + another untracked walk
Tue	40 min RR, 40 min bike RR	40 min ER, 40 min bike RR
Wed	1hr basketball, 2 x 20 min AE	1 hr basketball, 2 x 20 min AE
Thu	6 mi ER, 40 min bike RR	4 mile RR
Fri	5 mile RR	6 mile ER
Sat	Lactate Profile Treadmill	2 x 20 min AE, 1 hr bike ER
Sun	1 hr bike ER, 15 mile ER w/ 2 x 20 min 6/10	15 mile ER

Tracking	Week	Month	Year
Run Mileage	49.67 mi	49.67 mi	770.11 mi
Training Duration	11:12:08	11:12:08	134:07:55

Priorities

1. 50 miles running

Journal

Monday, May 1, 2023

Recovery day. Took a couple walks. I thought about doing a little yoga, but I didn’t.

Tuesday, May 2, 2023

40 min ER

Distance: 4.84 mi, Avg Pace: 9:03/mi, Avg HR: 141 bpm, EF: 1.39

Good run. HR was quite high but I felt pretty good.

40 min bike RR

Avg Power: 136 W, Avg HR: 119 bpm, EF: 1.13

Nice ride. Since HR was high on my run I kept this one extra easy.

Wednesday, May 3, 2023

Basketball

Duration: 55:54, Avg HR: 162 bpm, Max HR: 191 bpm

Man, I always thought of basketball as beeing some short, fast movements with periods of rest or light intensity. But I didn’t realize the extent to which those short, fast movements are so intense and the periods of rest are so brief. This is the first time I’ve ever worn a HR monitor while playing a game. I guess I shouldn’t be too surprised since I am quite sore after just an hour of playing. I think it will be good for me to play a little more regularly, like once a week. Also, the 30 minutes or so to walk there and back is some nice light movement too.

2 x 20 min AE

Distance: 8.73 mi, Duration: 1:10:01, Avg Pace: 8:01/mi, Avg HR: 148 bpm, EF: 1.48

Whew, it’s getting hot out there! Ran over into Providence, so first interval is slightly uphill and second interval slightly downhill, like just over 1% grade. I was pretty sore from basketball, but felt like I was running well, until the heat started to get to me. Then for the last couple minutes of the second interval, I started feeling the urge for a pit stop. Even when I slowed down to recover, I still felt uncomfortable, and my HR was staying quite high for how slow I was shuffling. I was only about a mile away from home so I decided to walk it in.

Interval	Avg Pace	Avg HR	Max HR	EF
1	7:31/mi (NGP 7:17)	156 bpm	160 bpm	1.55
2	7:32/mi (NGP 7:41)	156 bpm	162 bpm	1.47

Overall it was a fun, fairly big day. I spent some time reviewing my last lactate test and I’m coming up with some ideas for how I want to tweak my training and where to specifically focus on improving along the intensity curve. I’ll hold off on settling on any hard conclusions until after I test again this weekend.

Thursday, May 4, 2023

4 mile RR

Duration: 39:24, Avg Pace: 9:50/mi, Avg HR: 130 bpm, EF: 1.39

Very sore from basketball yesterday. Took it nice and easy, felt okay.

Friday, May 5, 2023

6 mile ER

Duration: 56:09, Avg Pace: 9:21/mi, Avg HR: 134 bpm, EF: 1.42

Good run. Feeling a little less sore today. Hopefully after a light spin on the bike tonight I will be feeling pretty good tomorrow. I guess I can reschedule my lactate profile tests for next week if I need to.

Saturday, May 6, 2023

I am going to reschedule my lactate profile for two weeks from now. Next week is the Canyon Road 5k. I was not expecting to feel as sore from basketball as I did. I don’t necessarily need to be feeling 100% fresh for a lactate profile test, but I do want to place a little higher priority on it that I did this week. Plus, I’ve been kicking around ideas for how to lay out my week and I think I’m going to try and go with a rest day on Thursdays followed by a light and easy day on Fridays so that I’ll be feeling the most fresh going into each weekend. The weekends are when I have the most time and space in my life to put in good training and recovery in between sessions rather than trying to fit training around work. So I think it makes sense to try and do my lactate profile test in similar circumstances to where I’m trying to get my best training in. So over the next couple weeks I’ll adjust to my Thursday, Friday recover schedule and do the test then.

2 x 20 min AE

Distance: 11.01 mi, Duration: 1:23:38, Avg Pace: 7:36/mi, Avg HR: 146 bpm, EF: 1.59

Great workout! Today was the kind of day I’ve been waiting to see since the marathon. More favorable temperature helped a bit, but this is the kind of encouraging workout that I can build off and use as a good benchmark to measure progress against. I decided to add some strides at the end. Did 6 x 10s with about a minute rest.

Interval	Avg Pace	Avg HR	Max HR	EF
1	7:10/mi (NGP 7:00)	154 bpm	164 bpm	1.63
2	6:44/mi (NGP 6:51)	155 bpm	163 bpm	1.66

Turns out I probably would have gotten perfectly valid results if I would have done the lactate profile today, but that’s okay. I’m sure I can have adequate results in a couple more weeks too.

1 hr bike ER

Duration: 1:00:02, Avg Power: 162 W, Avg HR: 134 bpm, EF: 1.23

20 min warmup, 30 min 6/10 RPE, 10 min cooldown. Nice ride, dropped the power a bit lower than I planned for the warmup and cool down since my legs were kind of tired from running. But I felt pretty good once I settled in for the 30 minues

Sunday, May 7, 2023

15 mile ER

Duration: 2:14:32, Avg Pace: 8:55/mi, Avg HR: 138 bpm, EF: 1.46

I was feeling fatigued this morning and my legs definitely felt a little sluggish starting out. After about 3 miles I felt like I was moving pretty well and a little more comfortable. Fun to be out on the trails again. Hips are a bit sore and I’m feeling a bit of tightness/strain around my lower IT band on both legs. Probably should stretch a bit tonight or tomorrow or both.

I was considering doing a lift workout, but my legs are just too tired. I’ll have to see if there is another day of the week that could work better. Wednesday or Saturday would be the top candidates, possibly Monday.

Review and Thoughts

I’ve been looking back at my previous lactate profile test from [[Training Journal 2023-01-02#Saturday, January 7, 2023|January]]. I just wanted to write out my main interpretation of those test results prior to testing again. LT1 is between 8.5 MPH and 9 MPH, and HR at LT1 is 165-168 bpm, with blood lactate concentration between 1.1-1.4 mmol/L. LT2 is just over 10 MPH, and HR at LT2 is around 180 BPM, with blood lactate concentration between 2.8-4.6 mmol/L haha. I think there will be some value to some smaller step sizes when I get to the point where improving LT1 is limited by LT2 not being high enough. For now, I’m mostly staying out of that range in training.

Pretty solid week of training! Feeling like I’m recovered for the marathon and ready to keep getting after it. 49.67 miles rounds up to 50, so I’m counting it as a win.

I think I’m going to like this new weekly training approach:

Sat	Sun	Mon	Tue	Wed	Thu	Fri
Load	Load	Easy	Easy	Load	Rest	Easy

The weekends are the days that I have the most time available to train, and I can absorb more training on those days because I don’t have to worry about getting back for a meeting and trying to get work done. I will have to experiment a bit with how I want to structure those back to back loading days. This week I did a run and bike workout on Saturday and a long run on Sunday. I may want to try the long run on Saturday followed by a long bike ride on Sunday. Or maybe a run workout on Saturday, then a bike ride Sunday before a long run to pre fatigue the legs.

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Training Intensity Distribution: