2014 Training Week 21 (22/09/2014 to 28/09/2014)

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 4 run activities in this week. On Monday (22/09) I had a 10K run with the following averages: (10 K, 4:43 min/km, 174 bpm, 44m elevation gain). On Tuesday (23/09) I had a long 20K run with the following averages: (20 K, 5:00 min/km, 162 bpm, 240m elevation gain). In that activity, my watch tracked all of the features of the run but the location. Location data is available just for the first 50 minutes of the run. On Wednesday (24/09) I had an easy 5K run with the following averages: (5 K, 6:25 min/km, 134 bpm, 15m elevation gain). On Thursday (25/09) I had another easy 5K run with the following averages: (5.01 K, 5:47 min/km, 142 bpm, 22m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Strength 10K runLong 20K runEasy 5K runEasy 5K run26272840.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday) activities were (53, 53, 53, 53) ml/kg/min respectively. Also my weekly mileage this week was 40.0 km run.

2014 Training Week 20 (15/09/2014 to 21/09/2014)

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 (16/09) I had a long 26K run with the following averages: (26 K, 5:00 min/km, 157 bpm, 97m elevation gain). In fact my heart rate monitor disconnected from my watch at 1:08:29 so I am not sure if my average heart rate is correct, but the rest of the data should be OK. On Friday (19/09) I had another long 20K run with the following averages: (20 K, 5:37 min/km, 146 bpm, 108m elevation gain). On Sunday (21/09) I had an easy 5K (4.15 K, 5:08 min/km, 157 bpm, 27m elevation gain) and an easy run (1.36 K, 5:19 min/km, 144 bpm, 5m elevation gain) where I stopped both of them due to a severe pain that I had in my stomach.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
15Long 26K run1718Long 20K run20Easy 5K run Easy run  51.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Friday, Sunday) activities were (NA, 52, 53) ml/kg/min respectively. Also my weekly mileage this week was 51.5 km run.

About individual runs

On Tuesday (16/09): Tip of the day: Focus on cadence and posture and the speed would be guaranteed. As it’s shown in the photos , my watch was frozen during the run and it didn’t save the activity. It was a perfect run and the key point was keeping the cadence around 180 during the whole run, right posture is so useful to minimize the pressure on your back. As my goal is to run the marathon in 3:30:00 hours , I would just try to have a couple of 30+K runs with that speed to make sure I would able to get my goal. The whole idea is to make your body strong enough for 30+K runs , and as Chris told me , over 30K is more mental than physical.

On Friday (19/09): Tip of the day: It’s ten times easier to keep the cadence steady on 180 rather than trying to improve it when it’s dropped down. Possible reasons for losing cadence is gradually losing it when you cannot monitor it (usually when it’s dark at night), running on hills for a long time or maybe when you are tired.

2014 Training Week 19 (08/09/2014 to 14/09/2014)

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 four run and one paddle boarding trip in this week. On Wednesday (10/09) I had a Running Room speed run 4×800 with the following averages: (5.76 K, 4:47 min/km, 163 bpm, 6m elevation gain). On Thursday (11/09) I had an incomplete 7K run that I stopped the run because of a sudden severe pain in the lower right side of my stomach. The 7K run had the following averages: (6.75 K, 5:09 min/km, 155 bpm, 36m elevation gain). On Friday (12/09) I had again another incomplete 4K run that I stopped the run due to the pain that I experienced in the same region. The 4K run had the following averages: (3.18 K, 5:09 min/km, 152 bpm, 22m elevation gain). On Saturday (13/09) I had 21.22K run (half marathon) with the following averages: (21.22 K, 5:06 min/km, 164 bpm, 100m elevation gain). On Sunday (14/09) I had a paddle boarding trip in False Creek Vancouver.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
89Speed run 4×800Easy 7K runEasy 4K runHalf MarathonPaddle Boarding False Creek36.9 km Run one Paddle Boarding Trip

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Thursday, Friday, Saturday) activities were (NA, 52, 53, 53) ml/kg/min respectively. Also my weekly mileage this week was 36.9 km run and one paddle boarding trip.

About individual runs

On Wednesday (10/09): Enjoyed happy run at running room. Also last day of Michael in Vancouver , he is back to London; Good luck for him! I had a few days rest because of the backache (which was obviously because of the intense activity I had during 6 days included one hills run, a new record for my half marathon , another 30 km run and a 1500m swim). Because I didn’t have swimming for awhile, it worked reverse and put more pressure on my back, therefore I postponed it temporarily cause we are close to the race day. Also it wasn’t a smart idea to go for speed today with the group but I did it. I guess I would train on my own for the remaining 31 days. I know my body better and I know how I can improve it (just in short term though)

On Thursday (11/09): Stopped running cause of sudden severe pain in the lower right side of my stomach (exactly at the same distance as of August 25th 6.75km vs 6.99km). Now I know it’s not because of water as I didn’t have it this time and it’s not my appendicitis because of the location of pain (and as I discussed with my doctor in past) Partially it might be because of the time I started (8:40pm vs 8:59pm) and I won’t start it that late anymore (although it would help me to sleep better specially cause I have 4-5 cups of coffee during the day) As the pain continues, I should check it with a sport doctor.

On Friday (12/09): Again stopped running due to the pains!

On Saturday (13/09): VO2Max is an important factor for any athlete and I guess 53 is pretty good for a runner (not for professionals!) I have to work hard to achieve my potentials which is as following by Garmin race predictor and would improve by training: 5K: 19:35 10K: 40:37 Half Marathon: 1:29:54 Marathon:3:07:24

On Sunday (14/09): There are a couple of things that I won’t compromise in my life, physical and mental health is among them that I always want to keep them at the highest level. I promised myself to have at least one paddle boarding every month, it really helps me to clear my thoughts. Next time should be in Victoria I guess. look at the photos and see how people are nice to me 😀

2014 Training Week 18 (01/09/2014 to 07/09/2014)

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 and one swim activities in this week. On Monday (01/09) I had a 21.42K (half marathon) race with the following averages: (21.42 K, 4:50 min/km, 169 bpm, 81m elevation gain). On Wednesday (03/09) I had a Running Room hills training 10×400 with the following averages: (8.42 K, 6:49 min/km, 152 bpm, 328m elevation gain). On Thursday (04/09) I had a 1.5 km lap swimming with average pace 2:15 min/100m. On Saturday (06/09) I had a long 30K run with the following averages: (30 K, 5:19 min/km, 160 bpm, 86m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Half Marathon Race2Hills Training 10×4001.5K Lap Swimming5Long 30K run759.8 km Run 1.50 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Saturday) activities were (50, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 59.8 km run and 1.5 km swim.

About individual runs

On Monday (01/09): Tip of the day: No fear . Improved my half marathon record by 170 seconds. If you are not 100 percent happy or some one makes you disappointed, you want to gain your confidence and get back to your normal , try to improve your record, trust me it always works. At first I was a bit nervous to try to improve my record for half marathon, but when I tried it , I improved it significantly , 170 seconds ! The only things which prevented me to run faster was my knee condition. Now , six weeks to the victoria marathon, I am much more confident and I know , I just have to try a couple of 30km runs and gradually improve my pace at them , hopefully my knee condition would allow me to finish the marathon with something like 5:00 min/km pace.

On Wednesday (03/09): Last time we had hills , I pushed myself too much and had an extra day off for recovery (two days off instead of one ) due to the pressure on my knees. This time I took it much easier and I just had 11 hills to avoid any injury . (for some reason one hill is missing by watch possibly due to the lost of satellite , similar to last week) In general it was a good run with friends and a nice dinner after that (which I missed it , first because I left my credit card home and later because of the story I had in the way to the restaurant 😀 hahaha). Life is fun man !

On Thursday (04/09): So excited to get encouraged by one of my best friends. I restarted swimming for three main reasons, The first one: form now on , the focus of my runs would be on long distance ones i.e. 30km or at least 20 km. Therefore , the best way to release pressure in your muscles is by swimming , the second reason is while I would usually have one day rest between the runs , the best way to keep my body active might be by swimming. Finally while my ultimate goal is to prepare myself for the Ironman next summer, soon or late after marathon I should restart swimming so why I don’t start it now.

On Saturday (06/09): Goal of the run : Run 30km with the increasing race split technique with the average 5:17.5 min/km starts from 5:30 min/km and with the increasing steps 0:05 min/km (as it’s written on my hand in the pics) . Overall success : 40 seconds back the schedule (desired time was 2:38:45) Body condition during and after the run: No much pain on my knees , instead I had pain in my back both during and after the run, the possible reason is because it was longer than my regular exercises and solution for it is to correct my running style (correct the posture) . Nutrition point during the run: start having your chocolate or whatever you have at 10th km and for your drink I guess the ideal point is about 15th km as I had it at 10th km this time and it didn’t work because it caused some pain in the lower right side of my stomach as what I experienced in August 25th, but after 15th km , I guess my body lost enough water that the drink was absorbed immediately or at least I felt that way. Comment on the watch: change the auto lap from 1km to 5km , it’s much easier to adjust your run that. It’s like putting an integrated filter on it 😀 . Analyzing the run: The first 25k was much more efficient than the last 5k, I guess when I am tired I cannot adjust my cadence and speed simultaneously ,
ave. Cadence : first 10k: 179 spm (1s ahead) , second 10k: 175 spm (21s ahead), third 10k: 170 spm (50s behind last 5k 65s behind) , In general in the last 10k you can hardly adjust and you mainly put as much power as you can. I had the same problem for the last 5k in my 20k runs before , and I resolved it by practice and increasing my physical ability. I guess the same is here , your body have to be comfortable with 30k and 40k runs just by doing it.