2013 Stats and Summary
(Right) Comparative idealised training percentages by pace for the same weekly distances (same VDOT range). Colour key as above.
The quantity of M pace (yellow) is limited to 26km pr. week.
Pace Details:
Very easy = >4.30/km, Easy = 3.50-4.30/km, Marathon = 3.35-3.50/km, Threshold = 3.25-3.35/km, Interval = 3.00-3.20/km, Repetition = <3.00/km
(Right) Total distance per week, 2013
I'm always a bit reluctant to bring science too much into running, given that it's supposed to be a hobby away from the day job, but sometimes it's good to look in depth into training. Above is a crude plot of my total weekly training distance post-injury (weeks 15-52+ aborted wk 12 attempt) divided into percentages according to 5 per km pace categories (defined above) as per Jack Daniels in Daniels' Running Formula, based on a VDOT value of around 62-63 estimated from race performances. A second plot shows the approximate ideal training breakdown I should manage: M=90min or 26km, T=10%, I=8%, R=5% and E=remainder.
Overall, it serves as a very good descriptor of how my long term ankle injuries have affected me. I've done far more easy running than needed this year, making up on average 75% of all my training or around 75-90km per week, including the distance done very easy. I've also managed little* of the <3.15 pace interval or rep training as this often produced pain, especially on the track, and led to further ankle injury earlier in the year. This has also been done on an incosistent basis, depending on tiredness and how the ankles felt. Most weeks, intervals have been done at an easier lactate threshold pace instead, the result of which has been a choice between M and T pace sessions rather than incorporating both.
(*It should be noted that the figure does not adjust for gradient and hill reps are thus classed as M or T pace workouts; adjusted, this would give a higher R and I percentage for wk 45-52)
The effect of this training has been to hurt both my pace (through fewer fast intervals) and endurance (through less T and M tempo pace work). This was best expressed in 10k races, especially the Malmomilen; not enough pace to stay near the front, not enough endurance to keep it going past 6k.
The aim for 2014 will be to transition closer towards the form recommended by Daniels, with less easy running and more tempo and interval work - even if this requires a lower weekly distance average. I've found this year that running >120k is counterproductive, leaving me too tired to run harder sessions; I will thus keep the distance to around 100-120k, with more focus on quality over quantity.
This is something which must be done with caution though. Although it is improving, I still feel pain in my left ankle after most runs and also the right after hard sessions. By far the worst race\lesson for that this year was the Aarhus 1\2, where I pushed too hard early on, hurt the ankle and had to run 15k on it to a crap time. Overall, 2013 has been a hard year with slow recovery from what may well be a long-term tendonitis problem.
Best race times of 2013:
5k, road: 16.20 (Lundaloppet, Lund)
5.4k, hill, MT: 18.44 (Midtjysk Bjergløb)
10k, road: 34.18 (Friløbet, Copenhagen)
10k, cross: 35.08 (DM long cross, Viborg)
10k, hill, MT: 34.13 (Skrylleloppet)
15.1k, hill, MT: 57.30 (Himmelbjergløbet, Ry)
Half marathon, road: 1:14:47 (Nytarsløbet, Kbh)
Target races for 2014:
DM 10k, March
VM Half, March
(otherwise undecided...)
(Left) Breakdown of training by pace at VDOT 62-63. Shown as a % of total weekly distance from week 15-52.
Wk 26=Dolomites.
Wk 26=Dolomites.
(Right) Comparative idealised training percentages by pace for the same weekly distances (same VDOT range). Colour key as above.
The quantity of M pace (yellow) is limited to 26km pr. week.
Pace Details:
Very easy = >4.30/km, Easy = 3.50-4.30/km, Marathon = 3.35-3.50/km, Threshold = 3.25-3.35/km, Interval = 3.00-3.20/km, Repetition = <3.00/km
(Right) Total distance per week, 2013
I'm always a bit reluctant to bring science too much into running, given that it's supposed to be a hobby away from the day job, but sometimes it's good to look in depth into training. Above is a crude plot of my total weekly training distance post-injury (weeks 15-52+ aborted wk 12 attempt) divided into percentages according to 5 per km pace categories (defined above) as per Jack Daniels in Daniels' Running Formula, based on a VDOT value of around 62-63 estimated from race performances. A second plot shows the approximate ideal training breakdown I should manage: M=90min or 26km, T=10%, I=8%, R=5% and E=remainder.
Overall, it serves as a very good descriptor of how my long term ankle injuries have affected me. I've done far more easy running than needed this year, making up on average 75% of all my training or around 75-90km per week, including the distance done very easy. I've also managed little* of the <3.15 pace interval or rep training as this often produced pain, especially on the track, and led to further ankle injury earlier in the year. This has also been done on an incosistent basis, depending on tiredness and how the ankles felt. Most weeks, intervals have been done at an easier lactate threshold pace instead, the result of which has been a choice between M and T pace sessions rather than incorporating both.
(*It should be noted that the figure does not adjust for gradient and hill reps are thus classed as M or T pace workouts; adjusted, this would give a higher R and I percentage for wk 45-52)
The effect of this training has been to hurt both my pace (through fewer fast intervals) and endurance (through less T and M tempo pace work). This was best expressed in 10k races, especially the Malmomilen; not enough pace to stay near the front, not enough endurance to keep it going past 6k.
The aim for 2014 will be to transition closer towards the form recommended by Daniels, with less easy running and more tempo and interval work - even if this requires a lower weekly distance average. I've found this year that running >120k is counterproductive, leaving me too tired to run harder sessions; I will thus keep the distance to around 100-120k, with more focus on quality over quantity.
This is something which must be done with caution though. Although it is improving, I still feel pain in my left ankle after most runs and also the right after hard sessions. By far the worst race\lesson for that this year was the Aarhus 1\2, where I pushed too hard early on, hurt the ankle and had to run 15k on it to a crap time. Overall, 2013 has been a hard year with slow recovery from what may well be a long-term tendonitis problem.
Best race times of 2013:
5k, road: 16.20 (Lundaloppet, Lund)
5.4k, hill, MT: 18.44 (Midtjysk Bjergløb)
10k, road: 34.18 (Friløbet, Copenhagen)
10k, cross: 35.08 (DM long cross, Viborg)
10k, hill, MT: 34.13 (Skrylleloppet)
15.1k, hill, MT: 57.30 (Himmelbjergløbet, Ry)
Half marathon, road: 1:14:47 (Nytarsløbet, Kbh)
Target races for 2014:
DM 10k, March
VM Half, March
(otherwise undecided...)
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