2020 Training Week 16 (14/09/2020 to 20/09/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities this week. On Wednesday (16/09) I had a tempo 11K run with the following averages: (11.01 K, 5:04 min/km, 175 bpm, 15m elevation gain). On Thursday (17/09) I had a 13K run with the following averages: (13.01 K, 5:42 min/km, 154 bpm, 23m elevation gain). On Saturday (19/09) I had a 13K run with the following averages: (13.01 K, 5:55 min/km, 149 bpm, 23m elevation gain). On Sunday (20/09) I had a 16K run with the following averages: (16.00 K, 5:40 min/km, 153 bpm, 37m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
1415Tempo 11K13K Run1813K Run16K Run53.0 km
92440218162528786222543021662112,061
76.0 kg75.9 kg76.3 kg75.7 kg76.1 kg75.9 kg76.1 kg

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Thursday, Saturday, Sunday) activities were (51, 51, 52, 52) ml/kg/min respectively. My weekly totals this week were 53.0 km run and 112,061 steps.

About individual runs

On Wednesday (16/09): It was my first run with my new running jacket and I was totally satisfied with that. It was very soft and fully breathable and I had a comfortable run with it. I didn’t fully close the zipper as it made me very hot. It was my 6th run with my new (replaced) heart rate monitor and I am much more satisfied with the replaced heart rate monitor as the data looks more reasonable to me compared to the older one. Today, my (average, max) heart rate went as high as (175, 189) bpm where I occasionally had this experience with my older heart rate monitor. During all of the three years that I was training with my old HRM Run, 175 average heart rate was something very normal, but with my new (previous one) heart rate monitor, 175 bpm was too high for me. Therefore I had difficulty with my previous heart rate monitor to set up my training zones but I hope the situation would be different with the new (replaced) heart rate monitor. Also the old one was bothering my skin a lot vs the replaced one that I am happy with it. It was a good run today where I had a 10K sub 51 min run without too much effort and also just in the second week of the new set of training. In my training plan it was supposed to be a general aerobic run but I did an intense (lactate threshold) run, so I have to make an adjustment in my future runs (instead of running a 13K lactate threshold run, run a 13K general aerobic run in future). Now that my new paces in the Killarney track and field are so close to my old paces there, I got the answer to my question that why my paces in the Central park didn’t make sense to me, it was mainly because of the location (both the terrain and GPS connection affected the result negatively)

On Thursday (17/09): I had this 13K run with average heart rate 154 bpm (about 82% HR Max) and therefore it would count as a 13K endurance (74%-84% HR Max) run. While I already had a lactate threshold run this week, it just remains a 13K General Aerobic (70%-81% HR Max) run and a 16K endurance run. Run was a comfortable one and nothing serious to mention about it.

On Saturday (19/09): My average heart rate was 149 bpm (79% HR max) and therefore as planned, it was a general aerobic (70%-81% HR max) run. The final average pace was very high 5:55 min/km and during the run, it was very tempting for me to run it faster but I had it in my mind that I have a 16K endurance run tomorrow and I have to save my energy for tomorrow too, so I tried to keep my heart rate low but I guess the final average heart rate (79% HR max) was still too high for this run. At the end of the 11th km, my average pace was 5:58 min/km and I decided to run the remaining 2km a little bit faster to make sure my final average pace would be below 6:00 min/km. Therefore my last 2 laps were slightly faster than the other ones i.e. 5:43 min/km and 5:39 min/km respectively.

On Sunday (20/09): I had this run with average heart rate 153 bpm (81% HR max) and therefore as planned, it was an endurance run (74%-84% HR max). At first, I had difficulty getting out of home and doing the run because I was still tired from yesterday’s 13K run but I told myself that I would run it slow maybe just with 74% HRmax (140 bpm) or as slow as 6:00 min/km. I also told myself that even if you are tired, you have to do the run because it’s in your training plan and you need it for your success. People do lots of things when they are tired because they need it for their success. I also got motivation from my father when he does a lot of physical work at the age of 70 without complaining about the situation. Anyways I successfully started the run with the aid of those thoughts and like always, things are easier when you are in it rather than when you think about it. I am still surprised how I did the run with average heart rate 81% HR max (average pace 5:40 min/km). That sounds too fast to me after a (79% HRmax) 13K run. I also want to mention that before the run, I told myself if I want to finish the 16K run in 90 min or so, my average pace should be 5:37 min/km and at the end of the run, my total time was 1:30’:45’’ which is so close to 90 min desired time.

2020 Training Week 15 (07/09/2020 to 13/09/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities this week. On Tuesday (08/09) I had an 11K run with the following averages: (11.47 K, 6:17 min/km, 164 bpm, 75m elevation gain). On Wednesday (09/09) I had a 13K run with the following averages: (10.68 K, 8:19 min/km, 154 bpm, 86m elevation gain). (In this activity my watch had a poor connection and the real (distance, pace) evaluated by myself was (13.76K, 6:27 min/km)) On Friday (11/09) I had an 11K run with the following averages: (11.01 K, 5:24 min/km, 167 bpm, 3m elevation gain). On Sunday (13/09) I had a 14K run with the following averages: (14.00 K, 5:36 min/km, 160 bpm, 14m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
0711K Run13K Run1011K Run1214K Run47.1 km
494318419277728981236512243819201125,405
76.4 kg75.7 kg75.8 kg75.8 kg76.1 kg76.5 kg76.1 kg

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Wednesday, Friday, Sunday) activities were (51, 49(wrong), 50, 50) ml/kg/min respectively. My weekly totals this week were 47.1 km run and 125,405 steps.

About individual runs

On Tuesday (08/09): A little bit of pain in my left knee after 10 km , during my walk while returning home it was OK. It was my first run after three weeks of rest and also my first run in the Central Park. The trail that I was running on it was Trail of Hope and I walked on it 4-5 times before the run (on different days) to make sure I would memorize the path properly. The main difference in this terrain compared to Killarney track and field was the elevation gain of the terrain. The elevation gain of Trail of Hope in 11 km was 75m (15m/each loop) versus the elevation gain of Killarney track and field in 11km which was 25m or so. Also after three weeks of rest I got significantly slower (As a result my VO2Max decreased from 55-54 to 51 this time). I had a little bit of heavy chest during this run which might be because of my unadjusted running pace (running a bit fast). Also I have dropped 1.7 kg of weight in this run compared to my last run three weeks ago (75.7 kg vs 77.4 kg). Other than those everything was good in my run. For me, the most important feature of running these days is it’s impact on my mental health (particularly because of being in quarantine time). I noticed that in the three weeks that I didn’t run and concluded that running would help me stay on top of my mental health. If I stop running I won’t be on top anymore. So I’m very glad that I resumed my training. Also it’s interesting that in just 3 weeks of rest, I totally forgot about importance of my running goal for myself. That means if you want to improve in your running goal you have to stick on it both mentally and in practice (by doing the runs)

On Wednesday (09/09): True ave pace: 6:27 min/km, true distance: 13.76 km, My watch didn’t work properly this time. Last time I ran 5 times around the trail of hope for 11.47 km. This time I ran 6 times around the trail of hope and it should be 11.47×6/5 km =13.76 km but it was just 10.68 km in my watch. So the true distance is 13.76 km and the true pace is 88.75/13.76 =6:27 min/km. I still do not know why I am getting that slow because in the past I could easily run 13K with average pace around 5:30 min/km and average HR around 150 bpm (Look at the google sheets data) But right now in the new terrain (with 0.65 % incline) and with average HR around 150 bpm, I can just run with average pace around 6:30 min/km. Also remember that I am slightly lighter compared to the past (1.7kg). Time will explain it the best but there were two factors which had impacted on my performance: the new terrain and the gap in my training. The impact of the gap in my performance would quickly disappear and I can easily find the impact of the new terrain in my running pace by having a few of my future runs in a track and field. (There is a track and field in the Central Park with limited working hours that I can have a few of my runs there) I don’t know if my watch would work properly in the Central park in future or I would have the same GPS issue like today, but because of the fresh environment and also because of the hills in the terrain, I rather run in the Central park trails compared to track and field but my decision greatly depends on other factors which I mentioned them above. I also want to mention that one of the main reasons that I decided to have three weeks of rest in my training was because I wanted to make sure I can have a complete 10-12 weeks of training all in a row when I resumed my training. Right now I guess my body is ready for that. I also want to mention that I am roughly following the easiest 8K-10K training plan in the “Faster Road Racing” book of Pete Pfitzinger.

On Friday (11/09): Back on the track and field and fortunately it was a happy run today. After a long time that I planned to have early morning runs, finally I made it this time. Everything is perfect with the Central park track and field except it’s (public) working hours which is just M-F 7:30am-2:30pm and it’s closed on the weekends. Let me mention the positive points of running on the track compared to running on the trails of Central park. The first advantage is there is no dust on the track and therefore after the run your shoes and clothes are still clean. The second advantage is better GPS connection (poor connection on the trails because of the tall trees) and as a result your pace is again reasonable (like past before the break) and you can monitor your progress way better. This last advantage (being able to monitor your progress) matters a lot to me and therefore I am going to have my Sunday run on the Killarney track as the Central park track is closed (no run on the trail anymore at least in mean time)

On Sunday (13/09): I was tired so I couldn’t have my run earlier today but I finally made it late at 7pm. I am happy that I did the long run of the week after three weeks of rest. Due to the fires of California and Washington, the weather condition in Vancouver today was as bad as you could hardly see 100-150 meters ahead of yourself. Other than that things were OK in this run and no more update about it.

2020 Diet Report Summary

Below is the summary of my 2020 weight loss journey:

Starting Date05/10/2020
Starting Weight87.5 kg
Starting Weight192.7 lbs
Starting  BMI28.6
Ending Date09/03/2020
Ending Weight75.6 kg
Ending Weight166.5 lbs
Ending BMI24.7
Total Duration117days/17 weeks
Total Weight Loss11.9 kg
Total Weight Loss26.2 lbs
Average Weekly Weight Loss0.712 kg/week
Average Weekly Weight Loss1.568 lbs/week

2020 Diet Report Month 4

This is the report of the fourth month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Thursday09/03/202075.6166.524.722766
Wednesday09/02/202075.7166.724.719598
Tuesday09/01/202075.9167.224.814884
Monday08/31/202076.5168.525.06248
Sunday08/30/202076.1167.624.811885
Saturday08/29/202076.2167.824.919812
Friday08/28/202076.5168.525.013605
Thursday08/27/202077.6170.925.320476
Wednesday08/26/202076.1167.624.811561
Tuesday08/25/202076.2167.824.911654
Monday08/24/202076.7168.925.014455
Sunday08/23/202076.5168.525.015601
Saturday08/22/202076.6168.725.020250
Friday08/21/202077.1169.825.29161
Thursday08/20/202077.1169.825.210478
Wednesday08/19/202077.8171.425.410244
Tuesday08/18/202076.6168.725.00
Monday08/17/202077.3170.325.24774
Sunday08/16/202077.4170.525.319376
Saturday08/15/202077169.625.16270
Friday08/14/202077.3170.325.220698
Thursday08/13/202077.4170.525.315929
Wednesday08/12/202078.1172.025.55109
Tuesday08/11/202077.1169.825.217146
Monday08/10/202077.8171.425.420677
Sunday08/09/202077.8171.425.40
Saturday08/08/202077.4170.525.36261

2020 Diet Report Month 3

This is the report of the third month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Friday08/07/202077.1169.825.217623
Thursday08/06/202078.2172.225.519310
Wednesday08/05/202078.4172.725.65449
Tuesday08/04/202078171.825.522964
Monday08/03/202078.4172.725.67002
Sunday08/02/202078.7173.325.721053
Saturday08/01/202078.4172.725.60
Friday07/31/202078.9173.825.818039
Thursday07/30/202079.1174.225.818619
Wednesday 07/29/202078.5172.925.65659
Tuesday07/28/202078.5172.925.615278
Monday07/27/202079.3174.725.916045
Sunday07/26/202079.4174.925.919187
Saturday07/25/202078.9173.825.817116
Friday07/24/202079.3174.725.915742
Thursday07/23/202079.7175.626.010143
Wednesday07/22/202079.8175.826.118742
Tuesday07/21/202079.8175.826.116120
Monday07/20/202079.4174.925.99198
Sunday07/19/202079174.025.819318
Saturday07/18/202079.8175.826.110098
Friday07/17/202079.1174.225.810241
Thursday07/16/202080176.226.10
Wednesday 07/15/202079.8175.826.19399
Tuesday07/14/202080176.226.16748
Monday07/13/202080.5177.326.315434
Sunday07/12/202079.2174.425.915,575
Saturday07/11/202079.7175.626.021,310
Friday07/10/202080.3176.926.216,090
Thursday07/09/202080.4177.126.315,808

2020 Diet Report Month 2

This is the report of the second month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Wednesday07/08/202080.3176.926.216,717
Tuesday07/07/202080.3176.926.216,285
Monday07/06/202081.1178.626.516,254
Sunday07/05/202080.9178.226.40
Saturday07/04/202081.2178.926.50
Friday07/03/202080.5177.326.316,125
Thursday07/02/202080.3176.926.216,298
Wednesday07/01/202079.6175.326.07,974
Tuesday06/30/202079.6175.326.014,976
Monday06/29/202080.8178.026.416,150
Sunday06/28/202080.8178.026.416,966
Saturday06/27/202081.3179.126.516,459
Friday06/26/202081.1178.626.516,500
Thursday06/25/202080.4177.126.35,400
Wednesday06/24/202081.7180.026.715,756
Tuesday06/23/202080.9178.226.416,406
Monday06/22/202081.5179.526.612,271
Sunday06/21/202082.3181.326.921,517
Saturday06/20/202082.3181.326.916,572
Friday06/19/202081.8180.226.710,523
Thursday 06/18/202082.3181.326.916,059
Wednesday06/17/202082.7182.227.015,763
Tuesday06/16/202081.8180.226.77,397
Monday06/15/202082.2181.126.816,263
Sunday06/14/202083.2183.327.217,110
Saturday06/13/202084185.027.418,479
Friday06/12/202083.9184.827.416,195
Thursday06/11/202082.3181.326.910,715
Wednesday06/10/202083.5183.927.316,997
Tuesday06/09/202083.2183.327.216,232

2020 Diet Report Month 1

This is the report of the first month of my 2020 weight loss journey. It includes the original data for each day (my weight in kg, my weight in lbs, my BMI and my total daily steps) plus three charts.

DayDateWeight (kg)Weight (lbs)BMISteps
Monday06/08/202083.8184.627.45,650
Sunday06/07/202083.6184.127.312,879
Saturday06/06/202083.8184.627.416,147
Friday06/05/202083.6184.127.315,718
Thursday06/04/202083.2183.327.20
Wednesday06/03/202084.3185.727.514,254
Tuesday06/02/202083.3183.527.210,605
Monday06/01/202083.8184.627.410,615
Sunday05/31/202084.4185.927.618,345
Saturday05/30/202084.4185.927.614,933
Friday05/29/202084.1185.227.510,402
Thursday05/28/202084.4185.927.618,243
Wednesday05/27/202085.2187.727.818,351
Tuesday05/26/202085.4188.127.915,270
Monday05/25/202085.4188.127.916,762
Sunday05/24/202085.4188.127.916,165
Saturday05/23/202085.9189.228.09,527
Friday05/22/202085.9189.228.019,638
Thursday05/21/202086.8191.228.39,109
Wednesday05/20/202086.1189.628.115,173
Tuesday05/19/202085.9189.228.015,157
Monday05/18/202085.9189.228.015,345
Sunday05/17/202086.3190.128.215,463
Saturday05/16/202087.1191.928.415,460
Friday05/15/202086.9191.428.416,331
Thursday05/14/202087.6193.028.615,758
Wednesday05/13/202087.6193.028.614,897
Tuesday05/12/202088.1194.128.813,857
Monday05/11/202087.5192.728.611,457
Sunday05/10/202087.5192.728.611,368

2020 Diet Report Introduction

My 2019 weight loss journey was my first ever diet journey so everything related to weight loss was new to me. After I finished my diet in 2019, I thought my job was finished and I would stay on that desired weight forever. Therefore I didn’t monitor my diet and started to gain weight. There were two main factors which made the situation worse, my busy schedule at my job and the beginning of the pandemic in March 2020. As you can find in the below table, I exactly gained 17kg (37.4 lbs) in 8.5 months after a 12.8 kg (28.2 lbs) weight loss journey which is still unbelievable for me. I didn’t lose my motivation and decided to start my second weight loss journey. In the following posts, I will share the details of my 2020 weight loss journey plus a summary of my entire 2020 diet journey.

2019 Diet End Date08/30/2019
2019 Diet End Date Weight70.5 kg/155.3 lbs
2019 Diet Total Weight Loss12.8 kg/28.2 lbs
2020 Diet Start Date05/10/2020
2020 Diet Start Date Weight87.5 kg/192.7 lbs
Duration of Gap254 days/37 weeks/8.5 months
Total Weight Gain17.0 kg/37.4 lbs
Average Gaining Weight Rate0.468 kg/week or 1.031 lbs/week