2014 Training Week 17 (25/08/2014 to 31/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Monday (25/08) I had a 7K run with the following averages: (6.99 K, 4:52 min/km, 169 bpm, 30m elevation gain). On Wednesday (27/08) I had a Running Room hills training 10×400 run with the following averages: (9.15 K, 5:54 min/km, 163 bpm, 317m elevation gain). On Saturday (30/08), I had a 11.35K run with the following averages: (11.35 K, 4:58 min/km, 169 bpm, 24m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
7K run26Hills Training 10×400282911K run3127.49 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Saturday) activities were (51, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 27.49 km run.

About individual runs

On Monday (25/08): Again I had a pain in the lower right hand side of my stomach, this time even at the 7th km which was the best excuse to stop running 😀 hahaha (one possible reason maybe the water that I drank in the 5th km)
The positive point of the run: Now I can see if I focus on my run (not flirting with the other runners:D) , I can easily adjust my cadence on 180 +/- 1 spm and also my pace on 4:55 +- 0:05 min/km . In the actual day for marathon I plan to run the whole thing with a 5:00 min/km pace or so in the average and it’s important in terms of saving power to have an steady run (at least for my running style) . One of my problems in long distance runs is having an unsteady run, i.e. I was running faster the first 10 km (maybe up to 4:40 min/km) and slower in the second half (maybe down to 5:30 or even 6:00 min/km) . I am trying to correct it in order to have a more steady run !

On Wednesday (27/08): Good to see Chris , Justin, Danielle and the rest of the guys after awhile. I talked with Chris about the pain in the lower right side of my stomach, he and Justin gave me their idea about it and advised me to talk to my gp or a sport specialist if it continues . Again he suggested me not to train alone and do it with the group as the chance of getting injured would be higher when you train lonely . The problem that I have with Sunday morning long distance runs of the group is their techniques is 10min run 1 min rest which is different with my running style which is continuously running. Due to my limited for training for Victoria marathon , sometimes it really doesn’t work for me to join them for it , but there is absolutely no excuse for not joining them for Wednesday evening runs which is basically either hills or speed or a typical 10k run and I promise to join them all the time. Later I talked to my doctor about the pain to make sure it’s not my appendicitis and after our discussion apparently 95% it’s not . The main point is it was in the right lumbar region not the right iliac region , also it should start from the middle of my stomach and tend to the right side by means of time and also be sensitive by touching (if it was appendicitis) which wasn’t. Later I the pain gradually vanished and occasionally I had it when I drank water in the first 10km of the run (like sep. 6th which I experienced it a little bit)

On Saturday (30/08): At some parts of the run I was trying to adjust my cadence but I had difficulties in it so it seems to me i have to review the general idea of cadence one more time. Technically , the most effective way to decrease the pressure on our feet in a (long distance) run is to adjust the cadence. By experience, it seems it’s more efficient to keep your cadence around 180 spm during the run, but there is no absolute study which shows it should be exactly 180 spm. I can see when I am running with an appropriate pace like 5:00 min/km or faster , the 180 spm really works for me. But for the slower runs , usually the cadence would drop down to something like 174-176 spm or sometimes even lower. At those speeds when I am trying to (artificially) increase my cadence in order to decrease the overall pressure on my feet , it works reverse on my feet and the sudden attempt to increase the cadence put more pressure on my feet. I recall, first the ideal cadence is about 180 spm not exactly 180 , second the ideal cadence is appropriate for the ideal run not for one with pace higher than 5:20-5:30 min/km. So maybe for those speeds, 174-176 spm work better for your run. And finally I should mention that I adjust my cadence with what my watch tells me , and you know sometimes the GPS of the watch doesn’t work properly and you are trying to adjust your cadence with the wrong data . So the final conclusion is in general try keep your cadence around 180 spm , but if you see your attempt to increase the cadence works reverse for you (particularly when you are slow and tired) , keep working with the low cadence which is usually still over 170 spm. The other point is I have to improve my motivation and concentration during the runs; Sometimes runs are boring. I have to make it more fun for myself by group running or other ways and also remember training time is not always fun time 😀

2014 Training Week 16 (18/08/2014 to 24/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Tuesday (19/08) I had a 12.31K run with the following averages: (12.31 K, 4:59 min/km, 169 bpm, 45m elevation gain). On Wednesday (21/08) I had a 19K run with the following averages: (19 K, 5:45 min/km, 152 bpm, 57m elevation gain). On Saturday (23/08) I had another 19K run with the following averages: (19.01 K, 5:21 min/km, 160 bpm, 50m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
1812K run20Long 19K run22Long 19K run2450.3 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Wednesday, Saturday) activities were (51, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 50.3 km run.

About individual runs

On Thursday (21/08): First 12K: As the first invariant, I tried to keep my cadence around 180 spm. As the second invariant, I tried to keep my power balanced for a 20K or 30K run. As a consecutive result of keeping the power steady, my stride length was determined. The stride length varied mainly depend on the slope and hardness of the rode , but it was always between 1.13m-1.18m . I can remember in past for long distance runs, after trying to keep my cadence around 180 spm, I was also trying to have long stride lengths which wasn’t consistence with my overall power and that caused me to have an imbalanced run for the last parts of it. This time I can say I had a pretty balanced run as my cadence was successfully always 180+/-4 spm and my other running dynamics was also steady. After 12K: in the middle of the 12th , I suddenly felt pain in my left knee and also the upper and outer part of my left foot. As I had the same pain exactly in the same distance and also from the same part two days ago (except that I didn’t have pain from the upper part of my foot), I decided to finish a 19K race, even with a very low speed. At first I tried to keep my cadence balance which was almost successful up to the 15th K (however it decreased to 172spm), but my run was completely disturbed in the last 4K due to the pain, as my cadence decreased to 162spm and my pace also increased up to 8:02 min/km. Anyways I am satisfied of the run, cause I guess continuing this was (finishing the race with the highest possible speed due to the injury limitation) would ultimately improve the injury and increase my physical fitness.

On Saturday (23/08): It was a good run. I guess I found a pattern in my runs regarding my cadence. I can adjust my cadence much easier when I am running faster (i.e. pace less than or equal 5:00 min/km) compared to the slower runs (i.e. pace greater than 5:15 or 5:30 min/km ) At least my ear can easily recognize the frequency for the 180 spm in higher speeds. When I am running slower (particularly for the the second 10km of the run) , I am not having a correct run. Also regarding this specific run, the pain in my left knee was much lower compared to the previous run, I didn’t have any pain in the upper and outer part of my left foot, I just felt a one time sudden hurt in my left knee at 15km but it was just a second. Also at the beginning of this run and the previous one, I had pain in the lower right part of my stomach, but it gradually disappeared during the run (maybe disappeared after about 3km or even less) My knees are also much more comfortable after this run compared to the previous three runs as I feel maybe I can go for a 10km the day after (but I won’t and prefer not to push it too much)

2014 Training Week 15 (11/08/2014 to 17/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had two run and two paddle boarding trips in this week. On Wednesday (13/08) I had a 10K run with the following averages: (10.01 K, 4:52 min/km, 168 bpm, 40m elevation gain). On Thursday (14/08) I had a paddle boarding trip in Kitsilano Vancouver. I started my trip in Kitsilano and ended my trip in Granville Island. On Friday (15/08) I had the most amazing paddle boarding trip of my life. I started my trip again from Kitsilano, paddled all the way along the Stanley park up to Lions Gate bridge, then passed the Lions Gate bridge to the east and finally ended up right in front of the Coal Harbour park. My second run of the week was on Sunday (17/08) which I had a 14.13K run with the following averages: (14.13 K, 5:36 min/km, 156 bpm, 59m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
111210K runPaddle Boarding KitsilanoThe amazing SUP trip1614K run24.1 km Run Two Paddle Boarding Trips

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Sunday) activities were (50, 51) ml/kg/min respectively. Also my weekly mileage this week was 24.1 km run and two paddle boarding trips.

2014 Training Week 14 (04/08/2014 to 10/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had three run activities in this week. On Monday (04/08) I had a 10K run with the following averages: (10.01 K, 5:13 min/km, 165 bpm, 24m elevation gain). On Saturday (09/08) I had another 10K run with the following averages: (10.00 K, 4:36 min/km, 182 bpm, 36m elevation gain). Finally on Sunday (10/08) I had a Running Room 25.63 K run with the following averages: (25.63 K, 5:31 min/km, 158 bpm, 144m elevation gain). It was actually an incomplete group run  for me due to the fact that I burned out almost at the end of the run.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K run567810K runLong 26K run45.6 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Saturday, Sunday) activities were (NA, 50, 50) ml/kg/min respectively. This week I noticed something interesting. Also my weekly mileage this week was 45.6 km run.

2014 Training Week 13 (28/07/2014 to 03/08/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs

08

Summary of this week’s activities

First, let’s review my activities during this week. I had two run and two paddle boarding trips in this week. On Monday (28/07) I had a 10K run with the following averages: (10.01 K, 5:01 min/km, 155 bpm, 19m elevation gain). On Wednesday (30/07) I had a paddle boarding trip to watch the second night of Vancouver 2014 Fireworks live. It was again a unique and an awesome experience. On Friday (01/08) I had a 10K race run with the following averages: (10.00 K, 4:29 min/km, 179 bpm, 4m elevation gain). On Saturday (02/08) I had another paddle boarding to watch the third night of Vancouver 2014 Fireworks live. It was really great.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K run29SUP Fireworks 2014 day two3110K RaceSUP Fireworks 2014 Third Night320.0 km Run Two Paddle Boarding Trips

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Friday) activities were (50, 50) ml/kg/min respectively. Also my weekly mileage this week was 20.0 km run and two paddle boarding trips.

Comparing activities to see my improvement

In order to see my improvement, I can easily compare this week’s 10K race that I had on 01/08 i.e. (10.00 K, 4:29 min/km, 179 bpm, 4m elevation gain) with my last time 10K race that I had on 07/07 i.e. (10.01 K, 4:45 min/km, 180 bpm, 30m elevation gain). All factors of these two runs are almost the same except their running time, so in order to see my improvement I can easily compare their pace with each other. That shows 00:16 min/km i.e. 5.6% improvement in 24 days which is pretty promising.