Week 52.2009 Training Summary

Triathlon training summaries are a double-edged sword.  On the one hand, you get to see your progress and gloat about your accomplishments.  On the other hand, you often start to see bitter realities that don’t make you so proud.  However you end up looking at it, the exercise of reviewing your training, your progress, and your goals weekly is essential.

The last time I reviewed my weekly training summary at Aric In Training, we four weeks ago, week 48.2009.  At that point, I was talking about putting my plan together, focusing on periodization, and publishing my goals (I owe you my goals… I know).  The whole idea was smart triathlon training for 2010.  Something went wrong in the past four weeks…

The Chart

Looking at this week’s chart, one will be shocked.

Week Triathlon Training Summary Chart
Wow, quite an increase in training time!

Wow. Check out that four week increase in training time since Thanksgiving week (48).  Each increase represents a substantial increase each week:

  1. Week 49 Increase: 125%
  2. Week 50 Increase: 25%
  3. Week 51 Increase: 19%
  4. Week 52 Increase: 12%

The 12% increase this week does not seem like a lot.  In fact, a 10% increase week over week is not unheard of in the fitness industry, but 25% is hefty!   The 12% on top of 19% and 25% is just plain ugly.

The Reality

So what happened?

  1. Substantial increase in run distance, which increases the overall training time. In fact, run distance in the past month has almost doubled. Sick!
    1. This week I had: 1) 4 mile tempo run, 6 mile speed workout, 8 mile “long run”
    2. The 8 mile long run was pace focused (sub 11:30) so most of the run was in zone 3, carb burning zone and I bonked quickly.  Long runs should be endurance runs where fat burn is key.
  2. What you don’t see is the intensity of the 17.5 mile bike ride on Dec. 25th.  With just one bike ride per week now back in the training plan, I would expect there to be an increase in time, but the ride should be easy, not hard.
  3. Swim time and strength workouts are being used as recovery days, not necessarily the ideal purpose for them.
  4. Goals were switched around.  I feel like I gave into peer to pressure as my trainer and and another client seem to be racing fast and hard to compete in a half marathon in March.  Getting sucked into the excitement was a bad decision on my part. Yes, I am competitive, but being competitive is not always smart.

But there is some good news.  Focusing on my running workouts week over week, one can see that I am progressing quite nicely.  Even with a substantial increase in distance, my average weekly run pace continues to improve.

Weekly Run Distance and Pace Chart
Distance Increases as Pace Improves

How do I feel?  Pretty good actually.  My muscles are definitely tired from today’s 8 mile run and I feel a little stressed as I have been trying to do so much… any yet the dishes still aren’t done.   It feels great to push the body a bit…  that runner’s high is amazing, but I am starting to feel like I am pushing too much.  Fatigue is settling in.

While I can go on and on giving insight into my training week, I think the above four items summarize what went wrong.  To sum up in two words:  lost focus.  Giving into peer pressure to participate and prepare for an event that is not on MY A-list is pulling me toward failure. I have so much to build on, it would be a shame to loose my momentum now.

Going Forward

One word: regroup.  AFter looking at my Facebook page tonight, I am hearing loud and clear that I am pushing my training too far.  My summary chart shows it, my body feels it, my friends say it, and my goals tell me to train smart.

Tomorrow, Monday, is a 100% rest day, as planned.  Then I will review my training plan and consider what it means to train for my A-list events.  What do I want from my 2010 season?  Smart training, competitive races, and enjoyable fun!

After reviewing the training plan, I need to take some further data points.  On 10/24, I ran 2-miles at 10:00 pace with a resulting heart rate of 162.  Doing a test this week will help me understand how my heart has improved its ability to sustain effort.  I hope to see it under 160??

Of course, I also need to talk to my trainer.  While he has been pushing me to train for the half marathon (afterall, I told him I was interested in doing it), I need to communicate my hesitation toward continuing at such a high level of training.

In addition, nutrition is the key.  While my nutrition has improved ten fold over the past two years, I will be honest that there is still room for improvement.  Focusing on eating simpler, nutritious meals that fuel me to perform is a huge priority.  You can read more about my nutrition experiences at Fitness and Food, A New Reality.

Lastly, going forward, all long runs, need to be heart rate runs, focusing on keeping my heart rate in zone 1 and 2 for the entire run.  Sure I can do 8 miles, but I can do 8 miles at a pace that teaches my body to burn fat, not carb.

Summary of the Summary

Staying on the current trajectory is going to lead to problems.  I felt it, saw it coming and now sit in my own reality of over-training.  Time to pull it back, regroup, refocus and stay true to what 2010 will deliver if I train smart.   Triathlon training is an awesome thing and is focused around goals, not my own made up peer pressure and ego.

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