After a slower week, I felt that I needed to increase both the quantity and quality of my training efforts. Other commitments and bad weather meant that 2 of my workouts were on the treadmill, but I appreciated the challenge of that.
Monday, January 25: 55min on the treadmill with 12% incline. 30min run, 25min walk. 717m of elevation.
Tuesday, January 26: 10.5km trail run with 300m elev gain in 1h06.
Wednesday, January 27: 1 hour power-hike on the treadmill with 12% incline. Worked hard to maintain a 6.5km/h average speed. 823m elev gain, the most I’ve recorded in an hour on the treadmill so far.
Thursday, January 28 5,7km recovery walk in the forest.
Friday, January 29: 11.3km trail run with 313m elev gain in 1h15.
Saturday, January 30: 6.8km recovery walk in the forest
Sunday, January 31: 14.4km trail run with 373m elev gain in 1h32
Weekly total: 19km hiking with 1549m of elevation; 42,4km of running with 1696m of elevation
My Sunday “long run” is slowly starting to live up to the name again. The last time I went further than 14k in a single effort was a whopping 12 months ago.
I knew going into this week that scheduling training efforts would be more challenging. I had a training course I’d need to follow every work day from 9am to 5pm, which pretty much coincides with daylight hours during winter. I didn’t sleep well most of the week and those days I didn’t manage to get moving early enough before the training course started to still get an effort in; and then by the work day was over I was too tired to still head out in the dark. So I’m marking 3 days as “fail”.
Monday, January 18: No training. Fail.
Tuesday, January 19: No training. Fail.
Wednesday, January 20: 8.7km early morning trail run in 1h02
Thursday, January 21: 30min on the treadmill (run/walk), 403m elev gain. 3.5km.
Friday, January 22 No training. Fail.
Saturday, January 23: 12.6km trail run in 1:22
Sunday, January 24: 13.6km hike in 2h17
On a positive note among all those failed days, on Wednesday I got out for a sunrise run and on Sunday I did a long(er) hike in fairly nice light (for photography) and weather.
I also managed to set a personal benchmark of climbing over 400m of elevation on the treadmill in a half-hour effort. Over time, I hope to reach 500m in 30 minutes; as well as the elusive target of climbing 1000m in an hour.
Week 3 was going to be my first “office” week for the year. This meant I was a little bit more time-constrained since obviously I was leaving 1 to 1.5 hours every day to commuting. I still managed to perfectly execute my plan of moving outside for at least an hour a day, every day.
Monday, January 11th: 10.2km trail run in 1h02
Tuesday, January 12th: 6.4km walk in 1h01
Wednesday, January 13th: 10.4km trail run in 1h02
Thursday, January 14th: 6.4km lunch walk in 1h03
Friday, January 15th: 10.4km snowy trail run in 1h06
Saturday, January 16th: 8.4km walk in deep snow in 1h37
Sunday, January 17th: 10.4km trail run in a mix of snow, ice and slush in 1h10
Overall, running every other day and going for walks in between worked quite well. I didn’t feel overly fatigued.
Week 2 has been one of the better starts into a new year. I got out for at least an hour every day, and I tried to be smart enough to alternate running and hiking days so as to not overload the various systems in my body that may have gotten out of the habit of daily movement over the past few years with its various health challenges (plantar fasciitis, broken toe, lock-down motivation issues).
Monday, January 4th: 10.0km trail run in 1h06
Tuesday, January 5th: 6.4km hike in 1h03
Wednesday, January 6th: 10.1km trail run in 1h06
Thursday, January 7th: 7.8km hike in 1h13
Friday, January 8th: 10.7km trail run in 1h06
Saturday, January 9th: 10.2km hike in 1h42
Sunday, January 10th: 10.7km trail run in 1h04
That translates into 41.6km of weekly running volume and 24.5km of low-impact hiking on top.
How many times do I need to say “I want to revive this blog”? Actions do speak louder than words, and if I look back at the archives there are a lot of gaps. No monthly updates (because I haven’t been proud of my monthly efforts), no race reports (because there have been no races), no adventures or challenges (because it’s easier to watch those on Youtube than actually attempt my own), no nothing. I’ve long given up any aspirations to produce anything that reaches a significant audience, but that has in turn caused me to be even less productive – if there’s no audience, why do I even write anything down?
So let’s try something new: weekly training updates. Not so much because anyone cares, but because maybe putting something out there will help me be more accountable to myself. Maybe if I force myself to “publicly” review my week in training every Sunday, I’ll notice patterns where things went wrong and then not repeat those patterns the following week.
Friday, January 1st: 27.4km (1h15) ride on the road bike
Saturday, January 2nd: 9.7km (1h00) trail run
Sunday:, January 3rd 35.6km (1h43) ride on the road bike
I’m pretty happy with how that started. From here on out, the goal is to get back up to a reasonable monthly running volume (200km seems to be a good target), and if I want to be in decent shape for any summer mountain adventures (if they are possible, that is) then I need to get back into days with more “time on my feet” as well as more elevation gain. Building up some leg and core strength that I’ve lost over the years wouldn’t hurt either.
Running: 131.6km / 2382m elev / 13:33:32 total time
Walking: 93.79km / 1841m elev / 19:39:53 total time
Cycling: 323.50km / 2812m elev / 11:31:43 total time
Total time outside: 44h45
Average weight: 82.1kg / Average Body Fat: 15.6%
September was a marked improvement over August, at least as far as running and walking/hiking was concerned. Having the first two weeks of the month off work helped with the amount of time I was able to spend outside (a whopping 45 hours!), and as a consequence I walked/hiked on 19 days of the month and ran on 15. With a renewed focus on my feet, and bad weather towards the end of the month cycling took a hit, however; I ended up only cycling on 7 days (4 of which were work commute days where I clocked about 60km each). All this movement contributed to losing a bit of weight and body fat.
Cycling: 416.19km / 4120m elev / 18:54:07 total time
Total time outside: 25h26
Average weight: 82.8kg / Average Body Fat: 16.3%
Well, those are the cold hard numbers. My fitness has gone down a lot in 2020, and my body composition has suffered. The silver lining over the past couple of months has been an increase in cycling kilometers; but that in itself has not been enough to revert the trend.
Yep. A few days after I write a blog entry about overcoming a year-long plantar fascia injury, and the day after I make my first appearance at a track training; I bump into the leg of the couch and (presumably) break my pinky toe on the right foot. So far, the prognosis is from 2 to 4 weeks of forced (running) break. The good part about injuring myself straight after another injury is that I can’t really lose much fitness.