@run.vince.run Weekly Training Log - Plus How I Recover

Weekly Training Report

	Total Training Sessions	Total Distance(kms)
Runs:	7	49.98
Rides:	3	62.49
Swims:	3	6.21
Walks:	5	7.86

How I Recover...I mentioned last week that I did three races in one day and a lot of people are confused as to why I would do that to myself as well as why I would be back training, pretty much in the next day or so. I thought I would explain in a little details how I recover from racing a training.

1. Sleep - Even though I need to get up for training pretty early most days, I make sure I am heading to bed by about 9.30pm and hopefully in bed most nights by 10pm
2. Day off - Most weeks include a full day off at the start of the week to recover before heading back into my training week.
3. Walking - I actually have to rely on public transport quite a bit, so by default I usually do a lot of walking. Even when I am not naturally walking around for a day, I try to add in times when I can walk and keep my legs moving and the blood flowing.
4. Compression boots - Speaking of blood flowing, I also have a pair of inflatable compression boots that I got from Ali Express, which are a lot cheaper that some of the Normatech or RecoverSystems boots. They have been great and I use them about 4 or 5 times a week and wake up moving a lot better when I have had the compression boots on for 30 minutes the night before. Here is a link of the boots that I purchased about 6 months ago. https://a.aliexpress.com/_mNIjwjW
5. Water - I know I should be drinking a lot more water than what I do, especially cause I drink a lot of coffee, but I do make sure I have water with me for most of the day, so I can continuously drink.
6. Electrolytes - Every night, I take an electrolyte drink when I am winding down for the night. I drink Hydrolyte because it is low in sugar and reletively cheap compared to sports specific electrolytes. But I think you are not missing out on anything compared to the more expensive sports brands.
7. Vitamins - I might put a seperate post on this next week as I do use quite a lot of supplements, not just for recovery as well. The main supplements I use for recovery are Zinc, Magnesium, Omega 3 and protein powder.
   I don’t think I have missed anything here, and if you think there is anything I should add, let me know.

Strava Activities For The Week Ending: 2023-05-14

2023-05-08: Evening Walk 1.52km 21mins Link
2023-05-09: Tuesday Morning Swim Squad 2.27km 45mins Link
2023-05-09: Morning Run 3.6km 28mins Link
2023-05-09: Evening Walk 1.62km 25mins Link
2023-05-10: Morning Ride 0.0km 41mins Link
2023-05-10: Morning Treadmill Run 7.1km 51mins Link
2023-05-10: Afternoon Walk 1.57km 22mins Link
2023-05-11: Morning Swim 2.48km 53mins Link
2023-05-11: Morning Treadmill Run 8.25km 50mins Link
2023-05-11: Afternoon Walk 1.56km 22mins Link
2023-05-12: Morning Ride 32.31km 74mins Link
2023-05-12: Morning Run 4.0km 24mins Link
2023-05-13: Morning Swim 1.46km 33mins Link
2023-05-13: Morning Run 3.01km 19mins Link
2023-05-13: Lunch Ride 30.18km 68mins Link
2023-05-13: Afternoon Run 4.01km 24mins Link
2023-05-14: Lunch Run 20.02km 98mins Link
2023-05-14: Afternoon Walk 1.6km 21mins Link

Up Coming Race Schedule

We are already planning for races in 2024, but still a lot to get done this year:

• May 28 - Sri Chinmoy Half Marathon
• Jun 25 - Wellington Marathon
• Jul 15 - Samoa Marathon
• Aug 13 - National Duathlon Championships
• Nov 05 - Mission Bay Olympic Triathlon
• Dec 03 - Maraetai Beach Olympic Triathlon
• Jan 2024 - The Mount Half Ironman
• Apr 2024 - Auckland Half Ironman

About Me

I am an Aussie living in Auckland, New Zealand and I love swimming biking and running with my wife. I tell people 'I wanna change the world, one run at a time'.