This is my training log for 2024.
I am mostly writing it for me, as a diary, but please feel free to comment or engage in conversation should you have any questions. This is how we learn and grow.
I will keep editing this post every Sunday evening or Monday morning.
Profile
This year I’ll be 40 years old. I have been running since 2009, and I have been building very gradually over the years. Last year I picked up cycling a bit more regularly, and I plan to keep doing so as a way to limit injury risk, keep my mind calm, increase aerobic volume, and enjoy my time outdoors.
In 2023 I ran PRs over every distance from the 5 km to the 100 km, something I do not expect to repeat, as I am now quite close to my genetic ceiling. My goal this year is to stay healthier and prepare well for the 100 km del Passatore, with fewer races during the year (see below for which ones).
For more background about my training history, philosophy, and structure, see this blog.
Other resources:
Year races and goals:
Last year I raced quite a lot, for a few reasons, one of them being the need to get used to “race stress” and live it better mentally (it can sound silly at my performance level, but I used to go the full night without sleep before a marathon, and I had to work on it). I think now I can handle the stress a lot better and given the many physical issues I experience, I have decided to focus on fewer key events this year:
February 11th, B goal: Barcelona half marathon
I ran 1h 20’ 47” for a personal best. Training and race report, here.
April 15th, B goal: Boston Marathon
Aiming to enjoy the day and run ~3 hours. Priority to Passatore here, so if anything feels a bit off, I will run slower and limit the damage.
May 25th, A goal: 100 km del Passatore
Aiming to race well, the time will depend on how hot it is, but I think a sub-10 hour and top 5% of the finishers should be possible. Finishing well at the Biel 100 km last year gives confidence.
September, A goal: Winschoten 50 km.
I’ve enjoyed this race last year and would like to go back again for a 50 km personal best (it’s a fast, flat course on a 10 km loop in The Netherlands. Last year it was pretty hot but that’s unlikely to be the norm there).
There might be a few other C events in between, but I have not scheduled any at the moment. Given how fragile I have been in the last 6 months over short distances (5-15 km raced hard and leading to neverending injuries), I will likely avoid those for the foreseeable future.
Week one
Training: 16 hours:
Running: 130 km, 1900 m
Workouts: 6 x 800 m hard, 400 m easy
Cycling: 3 hours
Strength: 1 session
Injuries and rehab: managing the calf (strain in July 2023), no acute pain or issues during training, but a bit delicate.
Score: 7/10
First week of the year. A solid week, I aimed at a single workout (VO2max), and executed well, while being careful with my injuries. I went to the track to keep everything a bit more controlled, and I did not have any pain or discomfort, while running a good pace:
The following days I did feel a bit delicate, but no acute pain. The Barcelona half is in a few weeks but I have not decided yet if I will race: I will make up my mind after the next threshold sessions, which I think are the ones triggering more pain / calf issues, and also the closest to race pace. I do not want to make this injury worse by racing the half, since I know I can race well in longer (and slower) races that are more important to me (Boston, Passatore), while I manage the issue.
Sticking to my new plan, I did not run the day after the hard session (cycled ~3 hours in the hills), and I waited 4 days before running hard again, which means I will run hard tomorrow (Monday, I planned a long tempo run, so marathon pace). 5 workouts in 4 weeks might seem very little for some, but it is great consistency for me, and I am seeing the improvements week by week. I also feel less sore between sessions, and I can add a little extra here and there (e.g. I did strides twice this week, as opposed to the usual … zero times). I hope I can continue like this for much longer. Let’s see how it goes next week with the calf and two workouts (marathon pace on Monday and threshold on Saturday or Sunday).
HRV and resting heart rate are looking good (still in mild caloric restriction):
Full week of training:
Finally, I am trying different shoes in the hope of finding something that is not too heavy, and that I can use to race 100 km despite my flat feet. The first shoe I’m trying is the Saucony Endorphine Speed, which is neutral, but includes some stability elements.
Week two
Training: 16 hours:
Running: 140 km, 700 m
2 workouts: 20 km tempo (Monday), 4 x 4000m at threshold (Saturday)
Cycling: 3 hours
Strength: 2 sessions
Injuries and rehab: managing the calf (strain in July 2023), no acute pain or issues during training, no discomfort anytime during the week.
Score: 9/10
Good week. Almost a great week if it wasn’t for the tempo run going below expectations. I think I just didn’t eat enough the two days prior, as I was restricting calories a bit and training little over the weekend, I probably overdid it and ended up having little energy mid-workout. I then was in Liverpool for Ale’s PhD defense and ran good volume (including a 47 km run midweek), before doing a threshold session on Saturday. The threshold session went really well, and I am very happy not to have felt any calf pain despite having done a very large volume of high-intensity training this week and in this workout in particular:
I didn’t do any intensity for 4 days between workouts, as per my new plan, and I went riding the day after the hardest session (so on Sunday). I also went for a hike on that day, that’s okay as long as I do not run (for injury prevention). Full week:
Below is some interesting data, were we can clearly see how morning HRV measurements tend to be more useful than night ones (something I discuss in more detail here):
I am probably near my limit as I had three suppressions below normal during the week (morning data), but I bounced back quickly each time (no sustained suppression), pointing to an overall still positive response, but I need to watch my stressors. I am not traveling in the next weeks but since next week I’ll resume the heat training protocol, I will aim at one single workout, a VO2max session on Friday (giving myself 5 days this time between workouts). Let’s see how it goes.
Week three
Training: 17 hours (+heat protocol):
Running: 150 km, 2500 m
1 workout: 8 x 800m at ~VO2max (Friday)
Cycling: none
Strength: 1 session
Injuries and rehab: some discomfort at the left hip and glute. No issues at the left knee and right calf.
Score: 7/10
This week I felt a bit battered from last week’s workouts, but managed to do what I had planned. I went for a single hard session five days since the previous one, and for the rest, just easy running and hiking to try to avoid making things worse. I had some good social runs with Adrian and Geert here in Barcelona, which was certainly an highlight of the week. Here is the 8 x 800m session on the track:
I ended up skipping the bike ride on Saturday as I wasn’t really feeling it this week. On Sunday I was also really tired and sore. Happens. Maybe the heat protocol is also getting me a bit more tired.
Next week I hope to feel a bit better and fresher, and maybe a bit less delicate (calf and knee have been good this week, but the left hip and glute are still a bit off since Liverpool). Full week:
The goal next week is still to do just one hard session, long reps (5km) at threshold / half marathon pace, as the Barcelona half is only 3 weeks away.
Week four
Training: 25 hours:
Running: 150 km, 4000 m
1 workout: 3 x 5000 m, aborted (ended up doing one rep)
Cycling: 3 hours and 30 minutes
Strength: 1 session
Injuries and rehab: some discomfort at the left hip and glute. No issues at the left knee and right calf.
Score: 4/10
This week I started well, feeling good on Monday (ran with Mireia) and Tuesday (with Xavi), after a poor weekend last week, but then I was back in the hole. On Wednesday I couldn’t do the 3 x 5000 m workout I had planned, and I thought it was just a bad day, but the rest of the week I was quite miserable. I cycled on Thursday (no issues) but I could barely run on Friday, Saturday and Sunday. I was out many hours, but mostly walking, as I felt like my legs just could not run. Weird feeling as I was okay mentally and when doing other activities. I also had more ectopic beats than prior weeks, something seems off even though I am not sure what, work stress is also quite normal these days.
I’m taking a day off tomorrow and changing my plans for next week, as I cannot possibly do any sessions in these conditions. Let’s see if I get back to normal in time for the Barcelona half or if I have to pass.
Full week:
Week five
Training: 17 hours:
Running: 100 km, 2000 m
2 workouts:
3 x 2000 m at threshold
Long tempo (30 km)
Cycling: 2 hours
1 workout
2 x 30’ hard climbs
Strength: 1 session
Other: no caloric restriction for 2 weeks, a hike on Sunday
Injuries and rehab: some discomfort at the left hip. No issues at the left knee and right calf.
Score: 8/10
Another weird week with some difficulties managing energy levels, but with a few very good workouts. I took a day off on Monday as I have been struggling a bit with feeling good consistently already for a few weeks. On Tuesday I ran a good hard session without overdoing it:
Then on Wednesday, I went for a short run (very sore) and then for a hard ride (2 x 30’ climbs). On Thursday another easy run (still quite sore), and on Friday I was out with friends in Montserrat. Saturday I was miserable, I ran for an hour feeling quite poorly and during the day I had headaches and spent most of my time in bed, I couldn't even work. On Sunday however I was good again and I ran a long tempo run quite well (nothing too exciting, but still, my best long run since the Amsterdam marathon):
Full week:
Resting HRV shows quite well the difficulties I had recently. This week I will take it easy, possibly resting for 2 days, so that I can try to race well the Barcelona half marathon on Sunday. Let’s see how that goes.
Week six
Training: 7 hours:
Running: 75 km, 1000 m
Race:
Barcelona half marathon, 1h 20’ 47”, personal best
Cycling: none
Strength: 1 session
Other: none.
Injuries and rehab: usual niggles but no drama.
Score: 9/10
This week I took it very easy, rested plenty, ran little, did not cross train, all with the goal of getting fresh for Sunday’s Barcelona half marathon, where I wanted to race hard. The week wasn’t particularly good, I often felt too tired or even more damaged than in previous weeks, but eventually, things started to feel better towards the weekend. I had two decent runs with Dave on Friday and Saturday, with strides that also felt quite good, despite some discomfort in the right hamstring. Really happy with a personal best and a time that is in line with what I thought I could race on a very good day.
Full week:
Tonight we travel back to Amsterdam, and then to Japan. Easy training weeks ahead.
Week seven
Training: 13 hours:
Running: 110 km, 2500 m
Workouts:
none
Cycling: none
Strength: none
Other: traveled to Amsterdam and then Japan
Injuries and rehab: usual niggles but no drama. Massive post-race soreness, could barely walk until Thursday.
Score: 5/10
This week I was way more sore than expected after last Sunday’s half marathon. I could barely walk for a few days, with lots of hamstring pain. I felt the issue even during the race, I was really tight, and hoping I would not pull one just like I did in Cannes. Eventually it went well, as I got to the end in one piece, but the recovery took some time. I have also been quite tired due to the travel to Tokyo, lack of sleep, etc. - but I managed to get out moving between Thursday and Sunday, for a total of about 110 km and some vert (2500m). Full week:
I was hoping to get back into structured workouts next week, but I am not in the conditions. Yesterday I had also a very elevated heart rate while running, I hope I am not getting sick on top of the muscular soreness and general travel fatigue. We’ll see, but in the meantime, only easy training.
Week eight
Training: 10 hours:
Running: 105 km, 500 m
Workouts:
none
Cycling: none
Strength: none
Other: traveled back to Amsterdam from Japan
Injuries and rehab: all good.
Score: 5/10
This week has been rather uneventful in terms of training. I started feeling better and running better at the beginning of the week while still in Tokyo, then traveled back to Amsterdam. I was then quite tired with jetlag and the trip in general. The rest of the week I tried to keep up the volume and also to see how a bit of marathon pace would feel (on Sunday), but I felt really tired and empty, so I called it a day after a few kilometers. Hopefully back to training hard next week, let’s see. On the bright side, nothing hurts. That’s a nice feeling.
Full week:
Write up about the Barcelona half marathon:
and one about training zones and training intensity:
Tonight we go back to Spain, then travel to Italy via France in the next 2 weeks. Looking forward to settling for a bit and getting back into a more stable routine after these two weeks.
Week nine
Training: 20 hours:
Running: 160 km, 4000 m
Workouts:
7 x 3’ hard, 2’ easy
Long run (60 km, 2000 m)
Cycling: 2 hours and a half easy
Strength: 1 hour
Other: drove to France from Spain
Injuries and rehab: all good.
Score: 8/10
Back to training. This week I felt better and managed to put in some decent volume for the first time in the past 4 weeks. I also attempted a workout (short VO2max intervals). I felt good but performed poorly. That’s okay, I always need a few sessions to get back into it after a race and a few weeks of low intensity.
On Saturday I went for a very long run, which felt okay. I was hoping to feel a bit stronger in the second part, but it wasn’t too bad either. The day after I felt surprisingly fresh and ran well in zone 2 for 80’.
I hope to be able to continue with some structured intensity next week, so that I can get in some key workouts before Boston. Let’s see. Very happy with my injuries and niggles, two weeks of no pain. A rare feeling.
Full week:
and running only:
Week ten
Training: 21 hours:
Running: 120 km, 3500 m
Workouts:
4 x 2000m hard, 2’ easy
Long run (45 km, 2000 m)
Strides
Cycling: 6 hours
Strength: 2 sessions.
Other: drove to Italy from France
Injuries and rehab: all good.
Score: 8/10
Another good week of training. Two in a row. No pain. Back to some consistent intensity. More cycling now that I am back home in Brisighella. Happy.
Tomorrow is the most important day of the block as I will do another tempo run and make a call for Boston. Despite the half marathon personal best, I have performed poorly in all my tempo runs in the past 3 months, and I am lacking confidence. Not sure if I have put on too much weight (I’m currently at 72.5 km, which I haven’t been in years), or else, but we’ll see how it goes tomorrow. As Boston is quite close to Passatore, I am trying to convince myself to just jog it and have fun and not race it, so I can focus on what I care about the most. On top of that, my tempo runs do not seem to make it worth it at all to race.
Anyways, the workout this week was decent, much better than last week, and the other runs also felt good. I did strides today (Sunday), which is always a rare occasion, but the legs are feeling good. I went out on the bike the day after intervals, and did only one session, waiting 4 full days before the next one (tomorrow). All things I’m doing to reduce injury risk. Pat on my back.
Full week:
Finally, I am really happy to be back home. Office space is good, training outside is lovely, mentally I’m in the right place, and my data (heart rate and HRV) shows it quite well. Hoping for more weeks like this.
Week eleven
Training: 27 hours:
Running: 140 km, 4000 m (6 days)
Workouts:
2 hours at marathon intensity (tempo)
9 x 3’ hard, 2’ easy (~VO2max)
Steady uphills, 2 x 10-15’ (high end aerobic)
Cycling: 11 hours (all easy)
Strength: 2 sessions
Other: nothing to report
Injuries and rehab: mostly good
Score: 7/10
This week I trained plenty, and did more intensity than I usually do. It was good overall, but the key session of the week (marathon intensity) was quite depressing (very slow pace and very tired after 20-25 km only). Unsure why my marathon intensity isn’t up to the task at the moment, but no point in forcing it. I will try another session next week and see how that goes, now that I have added a few more hours and some more intensity to the mix.
Overall I was back on the bike quite a bit more. I do not think I will do the same regularly (trying to settle on two rides / week when I am running a lot, and more only if I am running fewer hours), but this week I was in the mood and the weather was perfect. I was also on the course of the 100 km del Passatore (went by bike to Borgo san Lorenzo and back from Brisighella). Really looking forward to be running it in two months time.
Full week:
Good energy levels, no tiredness despite the volume and intensity, no caloric restriction.
Week twelve
Training: 25 hours:
Running: 160 km, 3500 m (6 days)
Workouts:
45 km with 4 steady climbs (2km-5km-5km-3km)
2 hours at marathon intensity
Cycling: 7 hours
Workouts:
3 x 10’ hard (climbs)
Strength: 1 session
Other: nothing to report
Injuries and rehab: good
Score: 8/10
Another good week, high volume, high intensity, no physical issues. Very happy with this block. I’ve changed a bit the way I train in the past weeks, trying to possibly do intensity a bit more frequently, also as part of long runs (thanks to the climbs around here, I can push and not compromise my health with injuries and other issues that are so frequent for me when running “fast” on the flats). The workouts are more frequent but somewhat more controlled. I still need to get in the order of ideas that this is a good way to train. As someone that tends to do really hard workouts, it feels a bit less satisfying recently, but I do feel much better on a day to day basis. I hardly ever go out with low energy and I’m feeling better outside of training too. This is new to me. I hope that with a few more weeks of this, I will also start seeing some more improvements in performance, which would give me confidence in the approach. Anyways, a few extra words today as this is a bit of a shift from my typical way of training and I’m happy about the current state.
The weather was pretty good again this week, first warmer days (~20C) and some good rides. I went out also for a workout on the bike, which took just an hour, but where I could push pretty hard on the climbs again. I hope this will result in some benefits for my running, that’s the main reason why I do these sessions.
In terms of running, on Monday I went out for a long run with hard climbs, a key session for Passatore. It went well, I wasn’t super fresh at the start but I executed well and finished that I wasn’t too tired. I also practiced the usual race protocols (gels every 6 km, same for sodium pills, carried 1 liter of water then tried the Saucony Tempus, which seemed to work well with my flat feet, but rubbed my heel a bit too much). Two days later I went out for a marathon pace workout that wasn’t great but was better than what I did last time. It was also quite warm, so overall I am happy with the outcome even though I am slower than I was before the Amsterdam marathon, it seems.
Talking about marathons, I decided not to race Boston, but to run more or less in zone 2, or near 50k pace. I have also singed up for the Trittico di Romana, which includes the maratona del Lamone, 50 km di Romagna and 100 km del Passatore. I will run the maratona del Lamone one week before Boston, also easy in zone 2. I’d like to do all three just to see how I end up in the overall ranking at the end, if Passatore goes well. The two marathons at “easy but not too easy” pace should be good training, but not leave me drained (at all). That’s the goal as I do not think I have a fast marathon in me, and I care a lot more about running well at Passatore, which is just 2 months from now.
Full week:
Data looks good:
Week thirteen
Training: 25 hours:
Running: 180 km, 3500 m (6 days)
Workouts:
8’ @ VO2max
4 x 3000m @ threshold
Passatore race simulation: 74 km at ~100 km race intensity (+1500m)
Cycling: 6 hours, all low intensity
Strength: 2 sessions
Other: nothing to report
Injuries and rehab: good
Score: 10/10
Big week. Really happy with how it went. I have started using the hills to add some more intensity without getting sore, so that I can then still do a good session on the flats in addition to the hills. On Tuesday I went for 8’ all out on a steep but runnable climb (~9%), then the day after I ran 4 x 3000m at threshold on the smallest hills we have around here (that’s what I call flat at this point). It was a good day, I hit the same GAP I hit in Barcelona a month before the half marathon personal best:
I then kept accumulating volume at low intensities, running easy hills mid-weel, while recovering for the weekend, where I had planned the first (and maybe only) real race simulation before Passatore. These days were quite tough, maybe the double intensity left a bit of a mark, I had zero power in my legs, but I didn’t feel I was risking anything in terms of injuries, so I stayed out 3-3.5 hours at an easy pace.
The race simulation on Saturday went really well, I’d say beyond expectations in terms of the pace I could hit and how well I felt:
and here grade adjusted pace (5’08”/km), which is quite nice and steady the whole way:
Additional notes on the race simulation:
fueling: I had 1 gel every 6 km, for a total of 12 gels. 4 gels had some caffeine (20 grams), while the other ones had none. Each gel was 23 grams of carbs (I used Decathlon gels). I felt a bit hungry at times. I’ll have to see if I can eat a bit more, it will be even harder when it gets warmer.
hydration and sodium: I had 1 sodium pill with each gel, so every 6 km. For the first 42 km I had 1 liter of water (I started early morning and it was quite cool). Then I had 1 liter between 42 and 58 km, at this point it started to get warm (20-22C). Then I had another liter between 58 and 74 km. Total of 3 liters.
pacing: I tried to run easy but focused, not just a jog. I ran well the uphill and kept an easy but decent pace on the downhills (4’45”/km). Happy with this, it was about 30”/km faster than when I did a similar distance and elevation gain last year.
gear: I used Saucony’s tempus, which at this point are the shoe I picked for the race. Glad also to have found a decent shoe in terms of stability for my flat feet, that however feels also good when running. One less headache. Everything else is sorted, socks to hat.
breaks: I stopped twice to re-fill water at fountains, and once to pee. Otherwise, just continuous running on asphalt for 6 hours and 45 minutes.
headspace: I did well for about 55 km, then it started feeling harder mentally. After 65 km, it got really hard, but I kept going, I wanted to do three quarters of the race. For the real thing, it always feels easier, so I hope to be in these conditions only as we get closer to 90 km.
weight: I was 73.5 kg before the run, and 69.5 km after the run.
Given how it went with the race simulation I think I will keep focusing on fitness and staying a good shape with hard workouts, alternated with easy long runs. The mix is working well at this point, and I do not think I need to overdo it with race simulations, as many aspects have been sorted out in the last 2 years of tryouts.
I will now do two days on the bike to limit injury risk as much as possible after the race simulation, even though I am feeling quite well as I write this on the day after.
Next week there is the Lamone marathon, first stage of the Trittico di Romagna, I hope I’ll be feeling good again in a day or two, and then I’ll aim at getting some good training in, running around zone 2. I won’t race this and I won’t race Boston either, but I’d like to still get a good training stimulus, not just jog them.
Full week:
Week fourteen
Training: 26 hours:
Running: 160 km, 4000 m (7 days)
Workouts:
4 x 3’ @ VO2max uphill
Zone 2 marathon with a 5 km hard tempo at the end
Cycling: 9 hours
Workouts:
20’ + 10’ threshold
Strength: 1 session
Other: nothing to report
Injuries and rehab: good, even though I felt a bit my right calf again on Saturday and Sunday. Hopefully no drama.
Score: 10/10
Another good week towards Passatore. I managed two short and high-intensity session, with lots of volume (including a 7-hour run on trails on Thursday), and a good marathon on Sunday despite the load and warm day. I was thinking I’d end up around 3h 20’ for the race, but I was slightly faster (on pace for 3h 16’ at the half), then I pushed harder the last 5 km and finished in 3h 12’. I kept my heart rate in the low 140s for most of the race, really happy with where zone 2 sits now in terms of pace on a good day.
The marathon:
Full week:
This makes 4 weeks at 25+ hours / week, and responding very well. Let’s see what I can do in the next 7 weeks until the race. Off to Amsterdam and then Boston tomorrow.
Week fifteen
Training: 14 hours:
Running: 110 km, 0 m (7 days)
Workouts:
none
Cycling: 3 hours
Strength: 2 sessions
Other: traveled to Boston
Injuries and rehab: all good.
Score: 6/10
Average week after last Sunday’s marathon, and traveling to Boston for tomorrow’s marathon. I’ve done most of my training at the beginning of the week, in Amsterdam, and then did little in the US. No workouts as I am doing three races in 2 weeks (two marathons and a 50 km), and even if I am not pushing as hard as I could, they do leave a mark, hence I will just train easy between events and use them as preparation for Passatore. This week I am quite tired, I think more from jetlag than running though.
Ale is a bit sick, so I am not really sure about tomorrow. In any case, the plan is to run just like last Sunday, taking it easy around zone 2 (140-145 bpm, up to 150 bpm on the uphills) and then if I really feel good, I can push in the last 5-7 km, otherwise I will just take it easy. On Saturday we also ran the Boston 5 km, which was lots of fun.
Happy to be here and ready to celebrate the journey, it did take me 15 years to qualify and be here, hence I am really looking forward to having a good day tomorrow out there (regardless of pace!).
I also had the chance to catch up with a few friends here in Boston, and meet new ones, which is always nice. I love the opportunities this sport brings. Alright, let’s see how it goes tomorrow.
Full week:
Week sixteen
Training: 14 hours:
Running: 150 km, 1500 m (6 days)
Workouts:
Boston Marathon: 35 km in Z2 + 7 km tempo / threshold
2 x 20-25’ climbs at threshold
Cycling: none
Strength: 1 session
Other: traveled to Amsterdam from Boston and then to Brisighella from Amsterdam
Injuries and rehab: mostly good, very minor calf and hip discomfort during long and hard efforts or the day after.
Score: 8/10
Well, Boston was fun. It was harder than I had expected, but it was fun. Proof:
In Boston, I had planned to run just like last week in Italy, with a zone 2 effort until the last few kilometers, then pushing harder only at the end. However, I had to re-adjust a bit my plan quickly. Overall, I felt quite a bit more fatigued than last week already since the start (due to the trip and jetlag, I believe). I was tired mentally, and despite the crowds, I felt really sleepy for the first half, until the caffeine kicked in. On top of travel fatigue, it ended up being an even warmer day, somewhat surprisingly, and I definitely felt that as well along the course. While Passatore can be really hot, I am not heat-adapted at the moment (I will start my protocol tomorrow), and I was pouring water on myself for the whole race. Eventually, I managed to stick with my plan and executed quite well, slowing down a bit more than at the Maratona del Lamone, especially on the hills just before the final push (see grade-adjusted pace here on Strava).
As I was traveling, I couldn’t ride, and even in Amsterdam, the weather was quite horrible and I only went running. I managed to run a decent volume, which was a good sign in terms of how I handled the two maratons in a week.
On Saturday I was traveling again, and my legs were quite tired from the volume and flat running in Amsterdam, so I took a day off. Sunday I was back in Brisighella and went out for a few hours on the hills. As I started running, I felt stronger than in the previous days since Boston, and decided to push two big climbs (5 km and 4 km) around threshold. It went pretty well I think, some good work while limiting impact forces and injury risk.
Full week:
As mentioned above, tomorrow I will start with the passive heat acclimation protocol. I will use the sauna this year as I wasn’t able to get the bathtub installed at the apartment yet (work in progress), but I found a spa just next to home here in Brisighella and that will work out just fine for this year.
I will now do three easy days, a mini-taper before the last of my three training races, the 50 km di Romagna. This one resembles much more the Passatore, even though it is half the distance, and while I don’t plan to dig deep, I want to race again just around LT1 or high-end zone 2, but for 50 km (as opposed to a marathon). There’s also a big climb and descent in the race, which will make it more interesting. A bit fatigued as I write this, but I should be good to go in 3 days, and I am looking forward to it, before getting back into regular training for the last 30 days before Passatore. I’ll try also to get back into cycling next week, the weather should be nice towards the weekend, and since the race is Thursday, it might be good to change the stimulus a bit, while I am still strong and healthy.
Resting physiology looks good to:
Week seventeen
Training: 22 hours:
Running: 130 km, 3000 m (6 days)
Workouts:
50 km di Romagna: half in Z2, half in Z3 (low end, apart from a 5 km climb and the last 5 km, in which I was in the higher end of Z3, at marathon intensity).
Cycling: 4 hours.
Strength: 2 sessions.
Other: started the passive heat acclimation protocol, I’ve done 5 days in the sauna this week (first week of the protocol).
Injuries and rehab: all good.
Score: 9/10
Back to normal this week, in Brisighella, focusing on training for the big day. I ran the 50 km di Romagna, second stage of the trittico, and did quite well. I didn’t think I could run sub-4 hours without racing hard, but I felt really good during the race and pushed a bit more, eventually running a 50 km personal best despite the hills and long climb (my previous personal best was in Winschoten last September). I did my last hard session on Sunday (the race was Thursday), with 30 km including 8 km at threshold uphill, then did very little training for three days (Monday-Wednesday), about 10 km per day. I was quite fatigue but felt fresh again by Thursday. I’ve also finally started sleeping normally again, after weeks of jetlag in the US and then back in Europe.
My race:
I’ve also downloaded the results of the first two events of the trittico and wrote a script to see how I’m ranking. I’m currently 38th out of about 400 people that finished both events. Needless to say, the last event (Passatore) will determine most of the ranking.
I was back on the bike as well twice this week, when the weather improved. Sunday was really lovely, 20C, sunny, I am looking forward to more of these days.
For next week, I plan a bit of intensity mid-week if feeling good. I miss a good workout with all of these races in the past 3 weeks. Then, a weekend of very high load with Daniele that will be visiting from Amsterdam, as he is also preparing Passatore. Looking forward to this as well. I will try to push my volume as much as possible in the next 3 weeks, while maintaining a bit of quality (threshold sessions, hard but reduced in volume), before tapering a few days on race week.
I’ve also started the passive heat acclimation protocol, in the sauna, and for now I’m handling it well, I have not felt any additional stress / tiredness, and kept doing it also prior to the 50 km di Romagna, and even on race day. I might do 4 full weeks, or if feeling tired, 2 weeks, 1 week break, and then keep it up on race week. Let;’s see.
To be continued…
Marco holds a PhD cum laude in applied machine learning, a M.Sc. cum laude in computer science engineering, and a M.Sc. cum laude in human movement sciences and high-performance coaching.
He has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.
He is co-founder of HRV4Training, advisor at Oura, guest lecturer at VU Amsterdam, and editor for IEEE Pervasive Computing Magazine. He loves running.
Social:
Twitter: @altini_marco.
Personal Substack.
Hello, I have a question about week 3. I see daily heat protocol what is this exactly? And massage on Saturday does that mean the whole week was a recovery week in your training plan cycle?