Last week was deliberately quiet. Sometimes, avoiding burnout means taking a break. How did I do the week before, how did I manage on my week off and what’s the plan for next week? Let’s review!
Reviewing my last plan of the week
Last time – two weeks ago, in fact – the plan was:
- Run three times during the week – including twice before work: managed run 3 times, none before work. Tuesday (5k), Weds (3.31k), Friday (5.18k). Saturday was 2.5k.
- If my schedule allows it – and that’s not certain – run to/from work one day Nope, too much work-related stuff in the evenings meant I needed the car each evening
- Get some strength cross training in (on top of my usual Pilates) Managed this – in fact, it contributed to my needing a rest
- On the weekend, my long run is 20k – this slipped to the Monday, as I was feeling tired. But I managed 20 (ish) k
- Total mileage this week = 40k. Actual total mileage = 36km.
Am I disappointed about the 4km shortfall? Yes and no. Mostly no. Let’s have a look at how I was feeling.
Running records: how writing it down helps improve my training
Every week, I set out my plan, do the runs, record them and then review my running progress. This is important as it keeps me accountable – publicly committing to a certain amount of running each week – and shows where there’s potential problems.
The records are important. I use two types – a GPS watch and a paper diary. The GPS records the technical details – how far I ran, how fast, my pace. The paper records how I feel. I transfer the technical details onto the paper and also log how I feel.
Running and burnout
What did these records show me? Well, I was doing shorter runs that week. Also, one day, I couldn’t find the strength to go running. I actually wrote in my records ‘Badly needed rest day! Everything aches from exercise!!!’. Sunday – the day I set aside for my long run – has one word ‘Rest’ underlined several times.
I had an overwhelming desire for rest. Sure, on the Monday, I went and completed my long run. If I hadn’t, I knew I was risking holding my progress back. I did it, felt good, but also decided to take a few days off.
So, last week, I didn’t do any planning. Tuesday to Friday, I didn’t run. I used the time to let myself recover physically and mentally. This meant that today, I was able to go and do a 25km run – all part of my Sydney Marathon. It wasn’t my best run – I fell off the healthy eating diet last week and felt it – but I was able to get it done.
Sometimes, rest is as important as training. Apart from the 25km today, I also managed a short 2.5km run yesterday. Total mileage of 27.5km.
Next week’s Plan of the Week
Plan for next week is to continue ramping up my long runs. Target is 5 runs – three during the week, and two on the weekend. The running plan is for 1 x 5km tempo run, 1 x 8km moderate, 1 x 5km easy, 1 x 5km fartlek and – most important – a 30km long run. I might need a new audio book.
Have a great week and remember; you get to any goal in life if you just Keep on Going.