As a tradition I recently started on this blog, here is the summary of the last week. It has been a quite running week. I like those weeks of transition in which I try to keep my eyes away from the timer and the mind from the need of increasing the pace. In such weeks nothing really matters.
The goal of this week has been twofold. First of all going back to running constantly everyday after the 50 km of two weeks ago. Second, to gently increase the milage and build up some distance by the end of February (sounds like a long term plan to me).
I really do not respect the 10% rule that dictates there should be and increase of milage of 10% each week for 3 weeks in a row. I know that many runners take it as a golden rule. I don't think it's a formula that can be applied to everybody, as many other formulas some people speculate on or even fabricate for the sake of marketing.
I believe that every runner has his own formulas with respect to pace, milage and especially nutrition.
I enjoy running in the forest so much that I am converting most of my running activities to the trail. There's much less impact than on the road. Moreover I find the type of running more dynamic, with all these jumps I am forced to, in order to hop on mud puddles, stones and wood.
The pace is always a bit slower due to the elevation and the terrain I have to deal with. But speed is not of my concern, at the moment.
9/12/13 coming from a week of exercise and recovery, I decided to go out for a very easy and short run. Stretching and mobility exercises were added to the training.
10/12/2013 10km on the treadmill with some climbing up to 6-8% without changing the pace I was running at with no elevation
11/12/2013 slow and easy 13 km run from Bois de Colonster to Bois de Saint Jacques, for a total of 240 mt elevation at 4':40"/km
I had quite tired legs, due to the long resting period I had, in order to reduce the risks of that nasty stress fracture. I also think that my fatigue was also due to a slight form of sleep deprivation I was going into for a few days.
The goal of this week has been twofold. First of all going back to running constantly everyday after the 50 km of two weeks ago. Second, to gently increase the milage and build up some distance by the end of February (sounds like a long term plan to me).
I really do not respect the 10% rule that dictates there should be and increase of milage of 10% each week for 3 weeks in a row. I know that many runners take it as a golden rule. I don't think it's a formula that can be applied to everybody, as many other formulas some people speculate on or even fabricate for the sake of marketing.
I believe that every runner has his own formulas with respect to pace, milage and especially nutrition.
I enjoy running in the forest so much that I am converting most of my running activities to the trail. There's much less impact than on the road. Moreover I find the type of running more dynamic, with all these jumps I am forced to, in order to hop on mud puddles, stones and wood.
The pace is always a bit slower due to the elevation and the terrain I have to deal with. But speed is not of my concern, at the moment.
9/12/13 coming from a week of exercise and recovery, I decided to go out for a very easy and short run. Stretching and mobility exercises were added to the training.
10/12/2013 10km on the treadmill with some climbing up to 6-8% without changing the pace I was running at with no elevation
11/12/2013 slow and easy 13 km run from Bois de Colonster to Bois de Saint Jacques, for a total of 240 mt elevation at 4':40"/km
I had quite tired legs, due to the long resting period I had, in order to reduce the risks of that nasty stress fracture. I also think that my fatigue was also due to a slight form of sleep deprivation I was going into for a few days.
