Two Fruits

Sunday, January 21, 2018

Week 3 - New Plan is Working

Running:  Year to Date

Distance:  353.7 kms in 3 weeks at ave 117.9 kms ( up from 116.65 kms after 2 weeks)

Last week:  120.6 kms

Altitude:  Garmin - 13,160 metres in 3 weeks at ave  4,387 metres ( up from 4,373 metres after 2 weeks)

Last week:  4,414 metres

Altitude:  Strava - 15,013 metres

The new training plan is based on 10 days. However, the figures above are based on a normal 7 week. Now that week days & weekends kind of mix, I can run long or short or easy or rest any day.
It's all based on averages over 10 days. Started the year with distance at 12 kms per day, so 120 kms over 10 days. Vertical started at 350 metres per day, so 3500 metres over 10 days.
A good long run, a good medium long run means I can have plenty of easy days. These are more likely to be double walk days incorporating some river recovery sessions. No pressure to meet daily targets.
Averages rise a little each 10 days, distance up to 15 kms, vertical up to 500 metres. After 20 days, averages rise to 18 kms & 600 metres with the last day of the month, a complete rest day.
With Gone Nuts distance at 101 kms and around 2500 metres of up hill, I should be on the start line reasonably trained up, but also fresh.
At this stage, I'm ahead of target. But I know at the end of the upcoming week, we will be away on a short holiday. That's fine, no pressure to do much except go for relaxing short runs followed by a swim in the sea.
Finally, note the big difference between Garmin & Strava vertical. Got me confused.

Sunday, January 14, 2018

New Year - First Two Weeks

Running:  Year to date

Distance:  233.3 kms in 2 weeks at ave 116.65 kms ( both Garmin Connect & Strava)

Garmin Connect:  8,746 metres in 2 weeks at ave  4,373 metres per week
Strava:                10,508 metres in 2 weeks at ave  5,254 metres per week

Off to a good start for the year working to a newish training plan.
Having built the base for both endurance & strength, it's time to up the training for a tilt at Gone Nuts 101 km in early March.
These first couple of weeks have included longer mid week runs and a few very short run or walk days instead of complete rest days. I find doing nothing days are not good for me as the next day is difficult to get going again.
The Gone Nuts race is undulating ( not gently) with many ups and downs as opposed to very hilly. My vertical metres base should come in very handy.
The new plan is based on a 10 day instead of the normal 7 day routine with an increase for 3 weeks, then a cut back week.
So far, so good.