statistics - part 2

Well, here goes.  This is how I interpret the previous post.

Except for the crash training week my mileage appears to be slightly less than last year, so does the actual time spent running.  I'm not too bothered by this because I believe I'm now training smarter by including far more appropriate strength and conditioning exercises.  I'm doing far more of this type of training and lots more cycling too, both of which I believe will have a positive effect on my race performance.

Stretching, on the whole, takes about the same amount of time per week this year as last.  During the actual crash training week things were different though.  In 2009 I included two daily sessions of stretching whereas this year I stuck with my usual one.

Frequency of running is slightly reduced this year but the average distance of a training run has risen from 13.0 miles (21.0k) in 2009 to 13.6 miles (21.9k) this year.  This partly accounts for an apparent slowing in my running speed, other factors include age and that it included warm ups, cool downs and recovery time during speedwork.

It has been impossible to compare races this year with last as there is nothing similar between the two 4 week periods analysed.  I also appear to have been less tired at the end of the crash training week than when I did this in 2009 ... fitter perhaps (although my resting heart rate is slightly higher than last year).

I believe this year's training to have been better overall in terms of preparing me for the demands of a 24 hour race.  I've learnt from past performances and other runners.  This has meant cutting back on some of the 'junk' mileage and replacing it with cycling for endurance and weights for strength.

As a last thought.  Does crash training work ?

I'll let you know after Perth but it has worked for me in the past.

crash training statistics

Now that the hard training is over - until next time - let's compare this year with last.  My last week of crash training was just before the Commonwealth Championships in September 2009.

First of all I'll compare the week immediately before crash training, last year's figures are in red.

1 - 7 AUG 2010 ... 15 - 21 AUG 2009
mpw:  80 ... about 88.5
running time:  11h 20:18 ... 13h 11:24
average pace per mile:  8:30 ... 8:56
cycling time:  2h 23:31 ... 1h 42:41
stretching time:  1h 41:08 ... 1h 20:11
strength/conditioning time:  3h 14:17 ... 0h 30:10

total training time:  18h 39:14 ... 16h 44:26
races:  none ... 4 mile club handicap (25:54)

running sessions:  6 ... 6
cycling sessions:  3 ... 2
stretching sessions:  6 ... 6
strength/conditioning sessions:  6 ... 1

resting heart rate:  45.1 ... 42.1
my weight:  57.5 kg (126.7 lb) ... 57.7 kg (127.2 lb)

Now let's take a look at the crash training week itself:

8 - 14 AUG 2010 ... 22 - 28 AUG 2009
mpw:  about 164.5 ... about 162.5
running time:  24h 10:57 ... 23h 41:39
average pace per mile:  8:50 ... 8:44
cycling time:  5h 51:00 ... 3h 20:22
stretching time:  1h 53:01 ... 3h 05:01
strength/conditioning time:  3h 04:27 ... 2h 13:56

total training time:  34h 59:25 ... 32h 20:58
races:  5k (20:56) ... none

running sessions:  12 ... 14
cycling sessions:  7 ... 4
stretching sessions:  7 ... 14
strength/conditioning sessions:  9 ... 4

resting heart rate:  44.5 ... 43.0
my weight:  56.6 kg (124.8 lb) ... 56.5 kg (124.6 lb)

Now let's take a look at an 'average' training week during the 28 day period ending with crash training day 7:

18 JUL 2010 - 14 AUG 2010 ... 1 AUG 2009 - 28 AUG 2009
mpw:  almost 99 ... about 104.5
running time:  14h 42:20 ... 15h 11:16
average pace per mile:  8:56 ... 8:44
cycling time:  3h 03:23 ... 2h 19:25
stretching time:  1h 44:54 ... 1h 47:13
strength/conditioning time:  3h 22:24 ... 1h 15:52

total training time:  22h 53:01 ... 20h 33:45
all races:  5k and 2.75 mile relay leg ... 4 mile club handicap

running sessions:  7.25 ... 8
cycling sessions:  3.75 ... 2.75
stretching sessions:  6.5 ... 8
strength/conditioning sessions:  7.5 ... 2.25

resting heart rate:  45.0 ... 43.4
my weight:  57.3 kg (126.3 lb) ... 57.2 kg (126.1 lb)


And what do all these facts and figures mean ?

I'll let you know my thoughts in the next post.  Please let me know what you think ...

crash training (day 7)

0740 ... ran the 8.5 miles to Lister Park in Bradford for this week's Park Run.  Finished the race in a disappointing 20:56 (10th position) before running home again.  No foot or other problems today.  In two weeks' time I'll do one of these Park Runs properly ie without running there first and not at the end of a very hard training week.  Maybe I'll come away with a new M45 pb ... currently 19:15

1350 ... 50 minutes on the bike followed by the usual extensive selection of exercises.

Well, that's all ... no training AT ALL tomorrow.  Complete rest.

crash training (day 6)

0730 ... tempo run.  Planned to run 8.4 miles at about 6:45 per mile.  Unfortunately the wind and the rain put paid to that idea (this week's heavy training didn't help either) and I managed the 8.4 miles at about 7:23 per mile.  RUBBISH.  Developed a nervous twitch during this run !!!  After training I had a Clif Builder's Bar for protein replacement - it was very good, definitely moorish.

1350 ... 50 minutes on the bike followed by stretching and strength & conditioning work.

1900 ... about 6.5 miles steady.  For the first two or three miles of this run the outside of my right foot ached quite badly.  Iced it for 15 - 20 minutes when I got home.  Should be OK for tomorrow's race.

crash training (day 5)

0740 ... 15 miles fartlek.

1340 ... 50 minutes on the bike followed by stretching and strength & conditioning work.

1915 ... 5 miles + with a few members of Otley AC.

Still feeling OK, not too tired but it's starting to get hard work maintaining proper hydration.  Blister and bee sting caused no problems at all.

crash training (day 4)

0735 ... long run of 23 miles.  Used an out and back route from Otley through Ilkley and Addingham and then to the crest of the hill on the Silsden road.  The first half took just under 1h 42, the return journey took 1h 33 which was very pleasing indeed.  Two unfortunate things happened whilst running though:  (1) I now have a blister on the big toe on my right foot - not sure why, I wore the same shoes on the same route only a few weeks ago; (2) I was stung on the palm of my right hand by a wasp or a bee - very painful.

1355 ... the usual cycling followed by strength and conditioning exercises.

1840 ... stretching

crash training (day 3)

0740 ... 19 miles a bit slower than yesterday morning (a few more hills though - or it may be tiredness !!!).

1340 ... cycling (the usual 50 minutes) followed by strength & conditioning exercises.

1745 ... stretching.

1915 ... about 7 miles with Mick Jeffrey and Tom Potter from Otley AC.  A good run at a nice pace.

crash training (day 2)

0735 ... approx 18.5 miles at about 8:25 per mile.  Not bad on an undulating course.

1430 ... 50 mins on the bike during which my LIVESTRONG wristband broke.  Not sure how but I hope it's not a bad omen.  I've had it about five years, that's about 12 months longer than I've been running ultras.  Followed my stint on the bike with strength and conditioning exercises.

1855 ... fartlek (about 8.5 miles).

2020 ... stretching.

crash training (day 1)

0855 ... approx 22.5 miles steady.  Met another runner who was lost, he was apparently training for the Leeds Country Way Relay and had taken a wrong turning near Rawdon Crematorium.  I managed to direct him back to the correct footpath.

1455 ... 50 minutes cycling followed by strength & conditioning exercises.

1840 ... speedwork.  12 x 100m with 100m recovery.

2020 ... stretching.