2020 Training Week 9-10 (06/07/2020 to 19/07/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

Summary of activities

First, let’s review my activities during this period of time. I had 6 run activities these two weeks. On Monday (06/07) I had a 10K run with the following averages: (10.01 K, 5:57 min/km, 155 bpm, 48m elevation gain). On Tuesday (07/07) I had a 10K run with the following averages: (10.00 K, 6:13 min/km, 144 bpm, 42m elevation gain). On Thursday (09/07) I had a 10K run with the following averages: (10.01 K, 5:35 min/km, 173 bpm, 30m elevation gain). On Friday (10/07) I had a 10K run with the following averages: (10.01 K, 5:53 min/km, 150 bpm, 27m elevation gain). On Sunday (12/07) I had a 10K run with the following averages: (10.01 K, 5:42 min/km, 144 bpm, 23m elevation gain). On Monday (13/07) I had a 10K run with the following averages: (10.00 K, 5:31 min/km, 162 bpm, 12m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K Run14151617181910.0 km
1543467489399010241100981931871,238
80.5 kg80.0 kg79.8 kg80.0 kg79.1 kg79.8 kg79.0 kg
MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K Run10K Run0810K Run10K Run1110K Run50.0 km
16254162851671715808160902131015575118,039
81.1 kg80.3 kg80.3 kg80.4 kg80.3 kg79.7 kg79.2 kg

VO2Max and weekly totals

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Sunday, Monday) activities were (50, 51, 49, 50, 51, 51) ml/kg/min respectively. My weekly totals week 9 were 50.0 km run and 118,039 steps. Total weight loss up to the end of week 9 was 8.3 kg and week 9’s weight loss was 1.7 kg. My weekly totals week 10 were 10.0 km run and 71,238 steps. Total weight loss up to the end of week 10 was 8.5 kg and week 10’s weight loss was 0.2 kg.

About my weight loss

In regards to my weight loss in week 9, I successfully made my goal of 1 kg/week but what matters more than my weekly weight loss is my total weight loss because there was an inaccuracy in my body weight last Sunday and my weekly weight loss is defined as the difference in my weight in two consecutive Sundays. I also want to mention that my lowest weight during the week happened on Sunday so 8.3 kg is my actual total weight loss for this week. That means I am 0.7 kg behind the schedule (1 kg/week) and my goal achievement  during these 9 weeks is 92.2 % which is not bad.

In regards to my weight loss in week 10, my weekly weight loss was 0.2 kg and more important than that my total weight loss was 8.5 kg. I have to mention that my lowest weight during the week happened on Sunday so 8.5 kg is my actual total weight loss for the entire 10 weeks. That means I’m 1.5 kg behind the schedule (1 kg/week) and my total goal achievement is 85 %.

About individual runs

On Tuesday (07/07): Pain since the beginning but not as severe as forcing me to stop running. Pace always between 6:00 to 6:30 min/km

On Thursday (09/07): LT pace: 5:22 min/km, LT heart rate: 178 bpm. First half was a very OK run, I was feeling 80% recovered and didn’t feel any restriction for the paces that I was running with. Therefore I decided to have a run with an average heart rate of 173 bpm or so to have the fast run of my week. For some reason I had a very high average heart rate in my first half of the run. In the second half of the run I burned out and I also felt more pain in my legs in the place of my injury, so I had to significantly reduce my pace. 

On Friday (10/07): Expectation pace vs what happened . The same as what happened to my walk the day after .

On Sunday (12/07): Purchased a firm roller yesterday, worked a little bit with that and it was extremely helpful for my injury. I didn’t want to go too fast so I decided to go with 5:45 min/km, the first run I was working with ave pace and it perfectly worked for me , all paces were in the range 5:45 +/- 00:10 min/km and average pace was 5:42 min/km.

On Monday (13/07): Less comfortable than the run before .

2020 Training Week 8 (29/06/2020 to 05/07/2020)

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 Monday (29/06) I had a 10K run with the following averages: (10.01 K, 5:46 min/km, 164 bpm, 55m elevation gain). On Tuesday (30/06) I had a 10K run with the following averages: (10.01 K, 5:02 min/km, 169 bpm, 50m elevation gain). On Thursday (02/07) I had a 10K run with the following averages: (10.01 K, 5:51 min/km, 139 bpm, 47m elevation gain). On Friday (03/07) I had a 10K run with the following averages: (10.02 K, 5:44 min/km, 160 bpm, 33m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K Run10K Run0110K Run10K Run040540.0 km
1615014976797416298161250071,523
80.8 kg79.6 kg79.6 kg80.3 kg80.5 kg81.2 kg80.9 kg

VO2Max and weekly totals

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday) activities were (50, 51, 52, 51) ml/kg/min respectively. My weekly totals this week were 40.0 km run and 71,523 steps. Total weight loss so far 6.6 kg and this week’s weight loss -0.1 kg (gaining 0.1 kg).

About my weight loss

In regards to my weight loss, in the middle of the week on Wednesday my weight was 79.6 kg which means a total weight loss of 7.9 kg and this week’s weight loss of 1.2 kg which was pretty satisfying. For some reason after that, I gained 1.3 kg of weight in just 4 days without having any change in my diet or exercise. That is high likely a temporary weight gain due to my water weight (extra water being held in my body) or having full stomach at the time of weighing myself.

2020 Training Week 7 (22/06/2020 to 28/06/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 40.02 km, weekly steps 99’758 (14’251 steps daily average), total weight loss so far 6.7 kg and this week’s weight loss 1.5 kg.

About my weight loss

In regards to my weight loss, I am happy that I made my weekly goal of 1 kg/week and even a bit more. My total weight loss so far (6.7 kg) is also pretty close to what I desired (7.0 kg). In fact in the middle of the week on Thursday (25/06), I made my desired weight loss for the the end of the week by losing 7.1 kg but again for some temporary reasons I gained back a bit of that weight loss. 

As I mentioned last week, I was a bit concerned about my diet on week 7 because last year at the beginning of week 7, I burned out due to my strict diet and had a week of rest. Fortunately this year by taking more reasonable steps, I successfully made my goal for up to the end of week 7. Based on my last year’s experience, after passing week 7, my weight loss journey should be OK up to the end of week 10 so I expect to have an easy/moderate job for losing weight for the next three weeks, but let’s see what will happen in practice. 

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities in this week. On Tuesday (23/06) I had a 10K run with the following averages: (10.01 K, 5:36 min/km, 167 bpm, 25m elevation gain). On Wednesday (24/06) I had a 10K run with the following averages: (10.01 K, 5:26 min/km, 173 bpm, 22m elevation gain). On Friday (26/06) I had a 10K run with the following averages: (10.00 K, 5:54 min/km, 145 bpm, 28m elevation gain). On Saturday (27/06) I had a 10K run with the following averages: (10.00 K, 5:50 min/km, 163 bpm, 30m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
2210K Run10K Run2510K Run10K Run2840.0 km
122711640615756540016500164591696699,758
81.5 kg80.9 kg81.7 kg80.4 kg81.1 kg81.3 kg80.8 kg

About my weekly mileage

Starting from June 5 2020, I changed my training plan to two 10K runs one day rest.  I had difficulty to keep up with the new plan for the first week because of getting injured and being tired, but since June 14 2020, I have been successfully committed with the plan and my average weekly mileage increased from 28 km to 47 km since that time. Therefore it’s my second week that I have stayed with the new plan and I have to continue with this plan for at least two more weeks before I make any changes to it.  

VO2Max and Comparing activities to see my improvement

My VO2Max this week in my (Tuesday, Wednesday, Friday, Saturday) activities were (49, 49, 50, 50) ml/kg/min respectively. In order to see my improvement this week, I want to compare two activities, one on Friday 26/06 which was (10.00 K, 5:54 min/km, 145 bpm, 28m elevation gain) and the other on Wednesday 10/06 which was (10.01 K, 6:18 min/km, 145 bpm, 24m elevation gain). 

As we can see, all factors of both runs (my effort, distance and terrain) are the same and the only factor which varies in those two runs is the average pace. I had 00:24 min/km improvement which is a 7.55% improvement in 16 days that I am pretty happy about it.

My lactate threshold pace and heart rate

On Wednesday (24/06), my watch updated my lactate threshold pace (5:25 min/km) and my lactate threshold heart rate (175 bpm). 

About individual runs

This Wednesday (24/06) was the first day in the new session that I had my run with just a T-shirt because the weather was warm enough. On Friday and Saturday runs, I was trying to have my 10K runs with average pace 6:00 min/km because I wanted to save my energy for a hard effort 10K run next week i.e. a run with average heart rate 178 bpm or so. I also had a notable improvement in my running cadence on Saturday’s run where I was successfully able to have my average cadence over 180 spm for all of the 10 laps of the run. 

2020 Training Week 6 (15/06/2020 to 21/06/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 50.02 km, weekly steps 104,094 (14871 steps daily average), total weight loss so far 5.2 kg and this week’s weight loss 0.9 kg.

About my weight loss

In regards to my weight loss, 0.9kg for this week is pretty OK and close to my 1 kg weekly weight loss goal. Also my total weight loss this week is at least 5.7 kg, as on Tuesday and Friday this week, my total weight loss was 5.7kg but for some reason immediately after both of those days, I was gaining weight. Those gain weights are mainly due to body water, full stomach or other short term factors so I don’t care about them. I have seen it a lot that my body weight would decrease suddenly. For example this Monday, I suddenly lost 1kg compared to the day before that. 

My weight loss for the first 6 weeks was pretty straightforward, but my last year experience tells me that the second 6 weeks is way more challenging so I am mentally making myself ready for that. As a reminder I have to say that I was looking at the first 6 weeks of my diet as a long term project, so I didn’t push myself that much. Therefore if I start getting not appropriate results in the second 6 weeks, I am ready to push myself a little bit more. In anyways, lets see what will happen in the future.

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities in this week. On Monday (15/06) I had a 10K run with the following averages: (10.00 K, 5:41 min/km, 163 bpm, 15m elevation gain). On Wednesday (17/06) I had a 10K run with the following averages: (10.01 K, 5:21 min/km, 178 bpm, 28m elevation gain). On Thursday (18/06) I had a 10K run with the following averages: (10.00 K, 5:42 min/km, 161 bpm, 20m elevation gain). On Saturday (20/06) I had a 10K run with the following averages: (10.00 K, 5:56 min/km, 148 bpm, 19m elevation gain). On Sunday (21/06) I had a 10K run with the following averages: (10.01 K, 5:54 min/km, 171 bpm, 57m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K Run1610K Run10K Run1910K Run10K Run50.0 km
1626373971576316059105231657221517104,094
82.2 kg81.8 kg82.7 kg82.3 kg81.8 kg82.3 kg82.3 kg

About my weekly mileage

This week, my weekly mileage was 50.02 km which was the highest weekly mileage in my new set of 2020 trainings. However I switched to the new training plan of two days 10K run and one day rest, but due to getting injured and being tired, I couldn’t complete my desired training plan last week. I have increased my weekly mileage by 47.7%  this week compared to last week.

That was a safe movement because I stayed on the 30K weekly mileage long enough (five consecutive weeks) and at the same time I kept my total activities (my total weekly steps) constant (always around 100,000 steps). That means my body just changed the way it was burning calories from walking to running. 

VO2Max and comparing activities to see my improvement

My VO2Max this week in my (Monday, Wednesday, Thursday, Saturday, Sunday) runs were (48, 47, 48, 50, 48) ml/kg/min respectively. In order to see my improvement, I want to compare my activity on 17/06 i.e. (10.01 K, 5:21 min/km, 178 bpm, 28m elevation gain) with my other activity on 05/06 i.e. (10.00 K, 5:33 min/km, 179 bpm, 29m elevation gain).

As we can see, all of the features of those two runs are the same (distance, my effort and terrain) except my pace. I had 00:12 min/km i.e. 3.6% improvement in 12 days which is pretty impressive. Indeed I had reduced my 10K time by 01:52 min in 12 days which is pretty good. I am really happy about it for two reasons, first because I am getting close to 10K sub 50 min. record and second I am doing it while I am still very overweight.

My lactate threshold pace and heart rate

On Wednesday (17/06), my watch updated my lactate threshold pace (5:25 min/km) and my lactate threshold heart rate (175 bpm). Again on Sunday (21.06), it updated my lactate threshold pace (5:31 min/km) and my lactate threshold heart rate (174 bpm). 

About individual runs

After my hard effort Wednesday’s run (ave. heart rate 178 bpm), I still had a relatively fast run on Thursday (ave. pace 5:42 min/km ave heart rate 161 bpm) but after Thursday, I was really tired on both Saturday’s and Sunday’s runs. Fortunately, I did both of them in under 60 minutes without too much effort. 

Experiencing “Cardiovascular Drift”

As I explained in my Sunday’s run (21/06) here, on Sunday, I experienced something strange called “Cardiovascular Drift”. That’s what I haven’t experienced during all of my 4000+ km runs so far and therefore I am a bit concerned about it. I am going to see a physician in this regards and I’ll update this post after that in future. 

Update: I talked to a physician over a virtual care talk the day after. He told me if it happened again contact us but for one time we cannot do anything. I also asked him if I can resume my training after 48 hours of rest and he said yes. Like always talking to doctors is not helpful that much, but I just wanted to do it in order to make sure I am on the safe side. 

2020 Training Week 5 (08/06/2020 to 14/06/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 33.87 km, weekly steps 101378 (14483 steps daily average), total weight loss so far 4.3 kg and this week’s weight loss 0.4 kg. 

About my weight loss

About the weight loss, I am pretty disappointed with the result as up to Thursday (11/06), my total weight loss and this week weight loss was 5.2kg and 1.3kg respectively, but after that it worked reversely and I was gaining weight instead of losing it, however my training, daily steps and my diet was the same as before. I guess it’s a temporary negative change and in long term the result would be as desired.

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities in this week. On Tuesday (09/06) I had a 10K run with the following averages: (10.02 K, 5:53 min/km, 161 bpm, 13m elevation gain). On Wednesday (10/06) I had a 10K run with the following averages: (10.01 K, 6:18 min/km, 145 bpm, 24m elevation gain). On Friday (12/06) I had an incomplete 4K run with the following averages: (3.83 K, 5:22 min/km, 159 bpm, 23m elevation gain). I stopped the run due to a severe pain I felt in the very upper part of my left leg. On Sunday (14/06) I had a 10K run with the following averages: (10.01 K, 6:14 min/km, 169 bpm, 63m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
0810K Run10K Run114K Run1310K Run33.8 km
5,65016,23216,99710,71516,19518,47917110101,378
83.8 kg83.2 kg83.5 kg82.3 kg83.9 kg84.0 kg83.2 kg

About my weekly mileage

My weekly mileage this week was 33.87 km, almost the same as my past four weeks’ weekly mileage. This is very good that I stayed on the 30K weekly mileage for five consecutive weeks particularly because I’m at the beginning of my new set of trainings and that would reduce the chance of getting injured. Lots of the time people would go too far at the beginning of their trainings and that would cause them to get injured.  

VO2Max and comparing activities to see my improvement

My VO2Max this week in my (Tuesday, Wednesday, Friday, Sunday) activities were (49, 49, 49, 47) ml/kg/min respectively. Also this is the first week (together with the two 10K runs of last week) that I am measuring my heart rate using Garmin’s HRM Run heart rate monitor, not my Fenix 3 HR wrist heart rate monitor. While usually there is a 10-15 beats per minute difference between those two measurements (obviously the HRM Run measurement is more accurate), it’s not reasonable to compare activities of this week with past four weeks’ activities. Another reason that I can’t compare activities of this week with any of the first four weeks’ activities is the fact that in the first four weeks, I had 5K runs where this week I had 10K runs so it’s not straightforward to compare those kind of activities with each other. 

My lactate threshold pace and heart rate

On Tuesday (09/06), My watch updated my lactate threshold pace (5:28 min/km) and my lactate threshold heart rate (172 bpm).

About my injury on Friday

I got injured on Friday (12/06) so to be on the safe side I took Saturday off (instead I had 14+km of walk i.e. 18479 steps) and then resumed my training with a very slow pace on Sunday.

Now let me explain my injury. On Friday, I was supposed to have a 10K run and I started it good. Fortunately now I am able to keep my cadence around 180 spm no matter what my pace is. After the first km of run when my pace was 5:34 min/km, I noticed in order to improve my pace, I should increase my stride length. I did it and it was OK up to the end of the 4th km when I suddenly had to stop running due to a severe pain I felt in the very upper part of my left leg. 

After searching about it, I found that it was possibly my “Obturator Muscles”. To find more about it, you can see the following youtube video:

At first I thought it’s about my bone but later during the day (and the day after) I noticed it might be my muscle. On Saturday, I felt much more comfortable compared to Friday. 

The problem of increasing my running stride length

As I explained above, my main problem on Friday was about increasing my running stride length that I guess in my opinion, I did it too harsh. I took two steps back and now I try to improve it very gradually. Fortunately my other running dynamics specifically my running cadence is pretty good in different paces but I still have to work on it when I am tired during the run. 

My injury and my run on Sunday

Fortunately on Sunday, my injury was way better than Friday in a way that I was able to complete the 10K run, but not a totally comfortable run. About my injury, the pain moved first to the inner part of my thigh and then to the top front part of my thigh. During the run particularly at the beginning, I was just able to take very short strides, therefore my pace in the first few laps was too high compared to the rest of the run.

During all of this run, due to the limitation that I had in my stride length, I was just focusing on my cadence and that’s why my total ave. cadence was 178 spm which is very good. After the first three laps, my stride length gradually and slowly got longer and therefore my pace slowly decreased from around 6:30 min/km in the first half of the run to around 6:10 min/km (or a bit faster) in the second half of the run.

After the run, I didn’t do my regular stretchings due to my injury. Also the overall difficulty of my run (how I felt) was 4/10 but T.E. was 4.6 and ave. heart rate was 169 bpm. They were both unreasonably high to me.

I am trying to cope with the new changes that I made in my daily training plan (increasing daily and weekly mileage) but that takes time and my body requires time to cope with the new changes. 

2020 Training Week 4 (01/06/2020 to 07/06/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 30.01 km, weekly steps 80218 (11460 steps daily average), total weight loss so far 3.9 kg and this week’s weight loss 0.8 kg.

About my weight loss

About my weight loss, I guess 0.8 kg for a week is pretty close to my 1 kg/week goal plan even though my weight loss in the middle of the week on Thursday was 1.2 kg but after that my body weight increased a little bit. 

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 (01/06) I had a 5K run with the following averages: (5.00 K, 5:24 min/km, 155 bpm, 17m elevation gain). On Tuesday (02/06) I had a 5K run with the following averages: (5.01 K, 5:16 min/km, 157 bpm, 16m elevation gain). On Friday (05/06) I had a 10K run with the following averages: (10.00 K, 5:33 min/km, 179 bpm, 29m elevation gain). On Saturday (06/06) I had a 10K run with the following averages: (10.00 K, 5:46 min/km, 167 bpm, 48m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
5K Run5K Run030410K Run10K Run0730.0 km
10,61510,60514,254015,71816,14712,87980,218
83.8 kg83.3 kg84.3 kg83.2 kg83.6 kg83.8 kg83.6 kg

About my weekly mileage

My weekly mileage this week was 30.01 K which was the same weekly mileage as what I had in the first three weeks. It’s very good to stay long enough on 30K weekly mileage (at least four weeks) because it would help me avoid getting injured due to overtraining.

VO2Max and comparing activities to see my improvement

My VO2Max calculated by my watch’s wrist heart rate monitor on Monday and Tuesday was 51 and 52 ml/kg/min respectively where my VO2Max calculated by the Garmin’s HRM Run heart rate monitor on Friday and Saturday was 50 and 49 ml/kg/min respectively. I definitely trust more on the VO2Max calculated by the HRM Run heart rate monitor as it’s more accurate. 

In order to see my improvement this week, I want to compare my activity on 01/06 with the following averages: (5.00 K, 5:24 min/km, 155 bpm, 17m elevation gain) with my activity on 23/05 with the following averages: (5.01 K, 5:29 min/km, 153 bpm, 48m elevation gain). My effort in both of those runs were almost the same and they were both 5K runs. I guess the faster pace in the first run (5:24 min/km vs 5:29 min/km) would balance the harder terrain in the second run (17m elevation gain vs 48m elevation gain). Therefore I would consider the performance of both activities the same i.e. no significant improvement in my runs during the past 9 days. 

As we all know running improvement comes in sudden, we train for weeks with possibly no significant improvement in our paces and all of a sudden we see a jump in our speed. 

My lactate threshold pace and heart rate

On Friday (05/06) after wearing my HRM Run heart rate monitor, my watch automatically recognized my lactate threshold pace (5:19 min/km) and lactate threshold heart rate (170 bpm). Later, on Saturday (06/06), my watch updated those numbers to the following amounts: lactate threshold pace 5:25 min/km and lactate threshold heart rate 172 bpm. 

About my overtraining last week

Recently I experienced a little bit of overtraining and I felt it first last Sunday (31/05) when my mind didn’t want to go for the 6K downtown walk. Due to the understanding of my body, that’s the early symptom of overtraining. That day I did the walk because socially, I really needed to go downtown as I haven’t been in public places for a complete week (since last weekend) due to the pandemic. 

The reason for my overtraining was obvious. In the past few weeks, I took about 100’000 steps each week but last week I increased it by 12% to 112’306 steps. (My total weekly steps reflects how active I was during the week because it contains both my running and walking activities) Also I guess after the first three weeks of trainings, my body needed a little bit of rest so I listened to my body.

As a result, I didn’t have daily walks of Monday (01/06) and Tuesday (02/06) (decreased my daily steps just to 10’615 and 10’605 steps respectively for those days) and on Thursday (04/06) I was as tired as I even didn’t get out of home and was mainly sleeping during the day. I resumed my normal training from Friday but anyways my weekly steps for this week dropped to 80’218 steps which had a 20% decrease compared to normal weeks.

Increasing length of my daily runs to 10K

Starting from this Friday, I made another big change in my training plan and it was increasing my daily runs from 5K to 10K. I stayed on 5K runs for almost 4 weeks and I felt it’s the right time to go to the next level of training. 

2020 Training Week 3 (25/05/2020 to 31/05/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 30.22 km, weekly steps 112306 (16044 steps daily average), total weight loss so far 3.1 kg and this week’s weight loss 1.0 kg.

About my weight loss

In regards to my weight loss, I made the 1 kg/week as desired but it could be a bit even better as I lost 1 kg on Thursday but after that my weight remained the same.  

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run activities in this week. On Monday (25/05) I had a 5K run with the following averages: (5.03 K, 5:22 min/km, 160 bpm, 24m elevation gain). On Tuesday (26/05) I had a 5K run with the following averages: (5.16 K, 5:35 min/km, 153 bpm, 21m elevation gain). There was an inaccuracy with the GPS of my watch for this run. It was a 5.00K run not a 5.16K run, therefore the true average pace was 5:45 min/km. I explained the issue in the activity notes on my Garmin’s website. On Wednesday (27/05) I had a 5K run with the following averages: (5.00 K, 5:12 min/km, 169 bpm, 20m elevation gain). On Thursday (28/05) I had a 5K run with the following averages: (5.01 K, 5:30 min/km, 165 bpm, 11m elevation gain). On Saturday (30/05) I had a 5K run with the following averages: (5.01 K, 5:35 min/km, 157 bpm, 21m elevation gain). On Sunday (31/05) I had a 5K run with the following averages: (5.01 K, 5:17 min/km, 162 bpm, 15m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
5K Run5K Run5K Run5K Run295K Run5K Run30.2 km
16,76215,27018,35118,24310,40214,93318,345112,306
85.4 kg85.4 kg85.2 kg84.4 kg84.1 kg84.4 kg84.4 kg

About my weekly mileage

My weekly mileage this week was 30.22 K and it was almost the same weekly mileage as what I had in the first two weeks of training. I have to stay long enough (at least four weeks) on this weekly mileage before changing it to a higher one to avoid any sort of injury caused by overtraining.

VO2Max and comparing my activities to see my improvement

My VO2Max this week calculated by my watch’s wrist heart rate monitor in my (Monday, Tuesday, Wednesday, Thursday, Saturday, Sunday) activities were (49, 50, 50, 50, 50, 50) ml/kg/min respectively. In order to see my improvement this week, I want to compare my activity on 27/05 with the following averages (5.00 K, 5:12 min/km, 169 bpm, 20m elevation gain) with my activity on 16/05 with the following averages: (5.01 K, 5:44 min/km, 170 bpm, 15m elevation gain). All of the features of both runs i.e. distance, my effort and terrain were the same with each other except my pace. I had 00:32 min/km i.e. 9.3% improvement in 11 days which is really promising. 

My commitment to my training plan

A positive point that I want to mention in regards to my trainings so far, is about my commitment to it. Past three weeks, I had a schedule of four days training and one day off and fortunately I made it all for the entire three weeks, which is very promising.

2020 Training Week 2 (18/05/2020 to 24/05/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 25.05 km, weekly steps 100’114 (14302 steps daily average), total weight loss so far 2.1 kg and this week’s weight loss 0.9 kg.

About my weight loss

About my weight loss, I almost made my goal of 1 kg/week so I am happy about it. I was looking at my 2016 training google sheets data, and I noticed back in my prime those days (fall 2016 up to October second 2016) my weight was varying between 65-67 kg. That means if I want to get back to my prime and even faster than that, I have to lose over 20 kg of weight and get stable on that. 

That’s not possible if I look at the weight loss process as a short term project. If everything goes perfect and I lose one kg per week, in the best scenario I would make my goal in 20 weeks and after that I have to get stable in that weight (not like last year that I gained back all what I lost and even 4kg more). Saying all of that, I want to remind myself that my new lifestyle (diet plus training) is my new normal for a long period of time. 

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities in this week. On Monday (18/05) I had a 5K run with the following averages: (5.01 K, 6:06 min/km, 170 bpm, 15m elevation gain). On Wednesday (20/05) I had a 5K run with the following averages: (5.01 K, 5:39 min/km, 175 bpm, 24m elevation gain). On Thursday (21/05) I had a 5K run with the following averages: (5.01 K, 5:37 min/km, 122 bpm, 12m elevation gain). Of course the average heart rate calculated by my Garmin watch’s wrist heart rate monitor was not accurate (122 bpm doesn’t mean anything). On Friday (22/05) I had a 5K run with the following averages: (5.01 K, 5:34 min/km, 166 bpm, 13m elevation gain). On Saturday (23/05) I had a 5K run with the following averages: (5.01 K, 5:29 min/km, 153 bpm, 48m elevation gain)

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
5K Run195K Run5K Run5K Run5K Run2425.0 km
15,34515,15715,1739,10919,6389,52716,165100,114
85.9 kg85.9 kg86.1 kg86.8 kg85.9 kg85.9 kg85.4 kg

About my weekly mileage

My weekly mileage this week was 25.05 K which was as desired. My training plan is four 5K runs one day rest and I had two days rest this week. Therefore my weekly mileage decreased to 25.05 K this week compared to last week’s 30.37 K weekly mileage. They are all good and I have to stay on this plan for at least four weeks before increasing my weekly mileage to avoid any sort of injury cause by over training. 

VO2Max and comparing activities to see my improvement

My VO2Max this week calculated by my watch’s wrist heart rate monitor in my (Monday, Wednesday, Thursday, Friday, Saturday) activities were (44, 44, NA, 46, 48) ml/kg/min respectively. In order to see my improvement this week, I want to compare my activity on 22/05 with the following averages: (5.01 K, 5:34 min/km, 166 bpm, 13m elevation gain) with my activity on 17/05 with the following averages: (5.01 K, 6:15 min/km, 166 bpm, 17m elevation gain).

As we can see, all features of both runs i.e. distance, my effort and terrain are the same except my pace. I had 00:41 min/km i.e. 10.9% improvement in 5 days which is pretty good. Usually that huge improvement in such a short period of time just happens at the beginning of our training where our body hasn’t achieved it’s full potential yet.

2020 Training Week 1 (11/05/2020 to 17/05/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

My weekly totals

First, let’s review summary of this week’s training: weekly mileage 30.37 km, weekly steps 103223 (14746 steps daily average), total weight loss so far 1.2 kg and this week’s weight loss 1.2 kg.

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run activities in this week. On Monday (11/05) I had a 5K run with the following averages: (5.32 K, 8:17 min/km, 147 bpm, 83m elevation gain). On Tuesday (12/05) I had a 5K run with the following averages: (5.01 K, 6:24 min/km, 159 bpm, 20m elevation gain). On Wednesday (13/05) I had a 5K run with the following averages: (5.01 K, 6:13 min/km, 165 bpm, 18m elevation gain). On Friday (15/05) I had a 5K run with the following averages: (5.01 K, 6:19 min/km, 154 bpm, 22m elevation gain). On Saturday (16/05) I had a 5K run with the following averages: (5.01 K, 5:44 min/km, 170 bpm, 15m elevation gain). On Sunday (17/05) I had a 5K run with the following averages: (5.01 K , 6:15 min/km, 166 bpm, 17m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
5K Run5K Run5K Run145K Run5K Run5K Run30.3 km
11,45713,85714,89715,75816,33115,46015,463103,223
87.5 kg88.1 kg87.6 kg87.6 kg86.9 kg87.1 kg86.3 kg

About my running and weight loss goals this summer

This summer, I set up a goal of losing 1 kg/week of my body weight through running activities and I made it in the first week. The difference between my losing weight this year and last year is in my exercises i.e. running vs walking. 

2019 weight loss project: weight loss through walking

Last summer, I planned to get back to running but in the first step, I decided to lose weight because I was overweight and I didn’t know if it’s possible to start training while you are overweight. Also based on what I had read before, I thought it’s hard to lose weight through running activities.

I googled “running and lose weight” right now and at least two of the first few articles (this and this) are clearly indicating that running alone is not the best option for losing weight. Also I can remember from 2016 when I was close to my prime, that I took a break during my trainings to lose weight through dieting and walking a lot for better performance.

Why walking and not running

About the question of why walking and not running: the short answer for me was when you are running, you would burn calories faster and you would get hungry faster too and it works less effective for losing weight to run compared to walking.

Although my answer was not very scientific, anyways I had that impression in my mind, that walking works better for losing weight compared to running and therefore I decided to work with “diet and walking” rather than “diet and running”.

Therefore in a very difficult diet (it was my fist diet ever) during 18 weeks, I lost 12.5 kg (27.5 lb). After that difficult first step, my motivation for running decreased a lot. I tried to run a few times but I didn’t see a huge difference in my performance before and after losing weight. I also got busy with my job so I totally forgot about running.

While preparing for running was my main reason for losing weight, I didn’t take care of my weight after I stopped thinking about running and in my mind, I didn’t believe I was going to gain a lot of weight if I stopped caring about my weight and my diet. What happened in practice was totally different.

After I stopped my diet on 09/09/2019 until I again decided to get back to training and diet this week, I gained all what I lost in summer 2019, and even 4.2 kg more. In fact, on 07/05/2019 (beginning of my 2019 diet) I was 83.3 kg and on 10/05/2020 (beginning of my 2020 diet) I was 87.5 kg.

My 2020 goal: running and weight loss

This year, the story is totally different. My absolute first priority is getting back to my physical fitness and I know it takes a long time to gain back the physical fitness I lost during the past three years. I still don’t know how much it would work to lose weight with diet and running, but even if it’s not the most effective way for losing weight, I chose this over diet and walking because this time, running is the main factor for me not losing weight.

Getting advice of a qualified exercise professional

Having all of that in my mind, I gave a call to 811 to talk to a qualified exercise professional to advise me about a training plan. I have read a lot of books about different training plans but none of them is applicable for me because I am very slow right now. In terms of numbers, my last four 10K run times were 70, 69, 67, 68 minutes.

After talking to a qualified exercise professional, he told me that I am overthinking about this matter. He said it’s better just to start training and I also have to be careful about not getting injured by overtraining because I have been away from running for a long time. Due to my long distance walks of last year, I knew my body is OK with having 100’000 weekly steps. Therefore I set that as a constraint in my trainings, for beginning no more than 100’000 weekly steps. 

building my training plan with 5K runs

I started my trainings with 5K runs and had it for four consecutive days. On the fifth day I felt that I needed one day rest and therefore I built my training plan this way: four day 5K runs and one day rest. I would continue with this training plan until I see I need to change it. 

2019 Diet Report Summary

Below is the summary of my 2019 weight loss journey:

Starting Date05/07/2019
Starting Weight83.3 kg
Starting Weight183.5 lbs
Starting  BMI27.2
Ending Date08/30/2019
Ending Weight70.5 kg
Ending Weight155.3 lbs
Ending BMI23.0
Total Duration116 days/17 weeks
Total Weight Loss12.8 kg
Total Weight Loss28.2 lbs
Average Weekly Weight Loss0.772 kg/week
Average Weekly Weight Loss1.701 lbs/week

2019 Diet Report Month 4

This is the report of the fourth month of my 2019 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.

DayTimeWeight (kg)Weight (lb)BMISteps
Friday08/30/201970.5155.32322,327
Thursday08/29/201970.8155.923.121,434
Wednesday08/28/201971.1156.623.220,242
Tuesday08/27/201971.2156.823.223,099
Monday08/26/201972158.623.511,880
Sunday08/25/201972158.623.523,937
Saturday08/24/201972.2159.023.622,406
Friday08/23/201972.5159.723.724,501
Thursday08/22/201972.4159.523.621,837
Wednesday08/21/201972.7160.123.725,829
Tuesday08/20/201972.5159.723.726,488
Monday08/19/201972.2159.023.613,663
Sunday08/18/201972.7160.123.741,866
Saturday08/17/201972.41 159.523.69,010
Friday08/16/201972.41 159.523.615,207
Thursday08/15/201972.4159.523.69,455
Wednesday08/14/201972.8160.423.828,141
Tuesday08/13/201973160.823.823,817
Monday08/12/201973.31 161.523.913,451
Sunday08/11/201973.31 161.523.99,178
Saturday08/10/201973.31 161.523.917,626
Friday08/09/201973.3161.523.913,223
Thursday08/08/201972.8160.423.813,233
Wednesday08/07/201973160.823.812,727
Tuesday08/06/201973.4161.72416,970
Monday08/05/201973.9162.824.123,939

2019 Diet Report Month 3

This is the report of the third month of my 2019 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.

DayTimeWeight (kg)Weight (lb)BMISteps
Sunday08/04/201973.5161.92416,112
Saturday08/03/201972.9160.623.812,180
Friday08/02/201972.9160.623.814,738
Thursday08/01/201973.2161.223.914,942
Wednesday07/31/201973.1161.023.921,197
Tuesday07/30/201973.4161.72421,334
Monday07/29/201973.4161.72422,323
Sunday07/28/201975165.224.530,498
Saturday07/27/201974.4163.924.326,595
Friday07/26/201974163.024.222,758
Thursday07/25/201973.7162.324.120,857
Wednesday07/24/201973.9162.824.128,412
Tuesday07/23/201974.2163.424.212,955
Monday07/22/201974.4163.924.39,312
Sunday07/21/201973.7162.324.126,206
Saturday07/20/201974.5164.124.324,743
Friday07/19/201974.9165.024.59,589
Thursday07/18/201975165.224.526,276
Wednesday07/17/201975.1165.424.511,132
Tuesday07/16/201974.2163.424.217,555
Monday07/15/201974.5164.124.316,604
Sunday07/14/201974.5164.124.327,275
Saturday07/13/201974.9165.024.522,055
Friday07/12/201974.5164.124.322,344
Thursday07/11/201974.9165.024.517,913
Wednesday07/10/201975.4166.124.620,670
Tuesday07/09/201975.3165.924.622,939
Monday07/08/201975.8167.024.89,810
Sunday07/07/201975.9167.224.829,005
Saturday07/06/201976.2167.824.921,337

2019 Diet Report Month 2

This is the report of the second month of my 2019 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.

DayTimeWeight (kg)Weight (lb)BMISteps
Friday07/05/201976.6168.72522,711
Thursday07/04/201976.6168.72523,127
Wednesday07/03/201977.3170.325.228,130
Tuesday07/02/201977169.625.121,639
Monday07/01/201976.6168.72519,828
Sunday06/30/201976.7168.92531,091
Saturday06/29/201976.9169.425.122,049
Friday06/28/201977.4170.525.334,943
Thursday06/27/201977.71171.225.418,290
Wednesday06/26/201977.7171.125.414,688
Tuesday06/25/201977.61170.925.317,959
Monday06/24/201977.61170.925.321,010
Sunday06/23/201977.61170.925.312,033
Saturday06/22/201977.61170.925.34,473
Friday06/21/201977.61170.925.311,613
Thursday06/20/201977.61170.925.310,438
Wednesday06/19/201977.6170.925.317,873
Tuesday06/18/201977.6170.925.38,182
Monday06/17/201977.3170.325.219,007
Sunday06/16/201977.8171.425.424,428
Saturday06/15/201979174.025.8385
Friday06/14/201978.3172.525.62,747
Thursday06/13/201976.9169.425.133,188
Wednesday06/12/201976.9169.425.113,264
Tuesday06/11/201977.1169.825.212,925
Monday06/10/201977.2170.025.211,738
Sunday06/09/201977.4170.525.39,168
Saturday06/08/201977.7171.125.429,542
Friday06/07/201977.5170.725.318,556
Thursday06/06/201979.1174.225.89,855

2019 Diet Report Month 1

This is the report of the first month of my 2019 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
Wednesday06/05/201978.3172.525.69,337
Tuesday06/04/201978.3172.525.616,630
Monday06/03/201978.4172.725.610,391
Sunday06/02/201978.2172.225.527,040
Saturday06/01/201978.6173.125.723,055
Friday05/31/201978.7173.325.711,018
Thursday05/30/201979174.025.830,105
Wednesday05/29/201979.1174.225.822,618
Tuesday05/28/201979.4174.925.97,035
Monday05/27/201979.7175.626.027,724
Sunday05/26/201979.7175.626.024,890
Saturday05/25/201980.7177.826.412,209
Friday05/24/201980.4177.126.320,956
Thursday05/23/201980.7177.826.49,658
Wednesday05/22/201980.5177.326.324,600
Tuesday05/21/201980.6177.526.324,674
Monday05/20/201981.5179.526.613,161
Sunday05/19/201982180.626.823,608
Saturday05/18/201982.2181.126.817,717
Friday05/17/201981.8180.226.713,321
Thursday05/16/201981.6179.726.621,607
Wednesday05/15/201982.4181.526.923,247
Tuesday05/14/201982.9182.627.117,863
Monday05/13/201983.8184.627.47
Sunday05/12/201982.2181.126.810,617
Saturday05/11/201982.5181.726.931,023
Friday05/10/201982.8182.427.013,402
Thursday05/09/201982.8182.427.04,329
Wednesday05/08/201983182.827.111,294
Tuesday05/07/201983.3183.527.235,672

2019 Diet Report Introduction

On May 7th 2019, I decided to go on a diet mainly because I wanted to start running but I was too overweight for it. In fact, right before I started my diet, I had three 10K runs  on April 29 2019 , April 30 2019 and May 7 2019 and my corresponding running time for each of them was 1:10:08 , 1:08:48 and 1:07:05 respectively. The running times were so disappointing as I didn’t even think about starting a 10K training plan. 

In fact the slowest 10K training plan in one of my favorite books “Running: The Complete Guide to Building Your Running Program” By “John Stanton” was 10K 60 minutes training plan and in my case I wasn’t sure if that training plan is applicable to me or not because I was too slow at that time.

Later on, I noticed that the American Olympian “Jeff Galloway” in his book “Galloway’s 5K and 10K Running” has even introduced a 10K 1:19′:00” training plan but anyways I wasn’t interested in starting such a slow training plan. As an alternative, I decided to first reduce my weight and then start my running through an appropriate training plan. 

I was 65-67 kg (143-147 lbs) when I was in my running prime in 2016 and on May 7 2019 I was 83.3 kg (183.5 lbs). Therefore as my diet goal, I decided to drop 16 kg (35 lbs) of my weight. I have to mention this was my first ever diet and therefore I had no idea about weight loss and anything related to it. Therefore as my first question, I asked myself how long would it take to achieve my ideal goal, so I started doing the math.

As it is well known like in this article, the average woman needs to eat about 2,000 calories per day and the average man needs to eat about 2,500 calories per day to maintain weight. If you consume anything less than that you would start losing weight.

Now the question is how many calories you need to burn to lose one pound of fat. As you can find in another article of healthline.com available here,  one pound of body fat contains about 3500 calories. 

As we all know, exercise can be a lot helpful in losing weight. As a former runner, I had two favorite options for my exercises: running and walking. I have read in several articles in the past, that when you are running you shouldn’t expect to lose weight that much. Even now that I googled “running and lose weight”, I found some articles like this , where they explain why running is not the best option for losing weight. 

On the other hand, I can remember when I was training in 2016, I took certain breaks during my training to lose more weight through diet and walking. In general, I had the impression that walking works better for me for losing weight compared to running. Therefore I chose walking for my exercise in my weight loss journey.

The immediate question that appears here is how many calories do you burn in each walk. As it is mentioned in this article and it’s somehow obvious, your weight, pace ,terrain and genetics would impact on your burning calories. I start with pace and terrain.

I decided to have my daily walks starting from home approximately in Yonge and Sheppard in North York Toronto, walking all the way down to south in Yonge street. I also decided to have my daily walks with an average of at least 2 hours a day. Having that in mind, I measured a very long 16K walk on that path at my regular pace (or a little bit faster) with my Garmin Fenix 3 HR watch.

My watch already considered my weight, and the terrain, pace and genetics factors in this walk was approximately the same as my other walks. The duration of this walk was 2:41′:36” and the burned calories calculated by my watch was 626 C. Therefore it was a safe estimate to assume during a 2 hours walk in the same path I would burn as much as 2.0/(2+41/60)*626=465 calories. 

I also decided to be tough on myself and just consume around 1000 calories a day which means starving during my diet time. Now let’s calculate how long it would take with that plan to lose 16 Kg of my body weight. My body approximately requires 2500 calories a day for maintaining my weight plus 465 calories for my 2 hours walk which is 2965 calories per day. I was eating approximately 1000 calories a day and therefore burning the rest of 1965 calories each day.

Since one pound (454 gr) of fat is 3500 calories, in each day I was burning 1965/3500*454gr =254 gr of my body fat and therefore in each week I was burning 7*0.254=1.784~1.8 kg of my body fat. Therefore, to be on the safe side, one can estimate my weekly burning body fat by 1.5 Kg. and therefore it would take me 11 weeks to lose 16 Kg (35 lbs) of my weight. This was an introduction to my 2019 weight loss journey. In the next posts, I will share the report of each month of my 2019 diet plus a summary of my entire weight loss journey.

2016 Training Summary (05/05/2016 to 11/11/2016)

Totals: 1118.5 Km Running, 33.2 Km Swimming

Running and Swimming Activity Details in Google Sheets,

Activity Schedule in Google Docs

Photo Gallery

summer-2016-training
MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 68 min08/11Easy 64 minEasy 62 minEasy 9 min12/1113/1138.5 km Run
31/1001/11Easy 18 min03/1104/11Easy 67 min06/1115.8 km Run
Steady 51 min25/10Steady 40 min27/1028/1029/1030/1018.1 km Run
Steady 60 min8 Steady runs (9K total)Steady 27 min20/10Steady 81 min22/10Steady 63 min56.8 km Run
10/1011/1012/1013/1014/10Steady 1K16/101.4 km Run
03/1004/1005/1006/1007/1008/1009/100.0 km Run
26/09Steady 16K run28/09Warm up Tempo 13K 30/0901/10Long 30K run62.0 km Run
Steady 16K runSteady 16K run21/09Warm up Tempo 13K23/09Speed run 15×400Long 20K run82.3 km Run
12/0913/0914/0915/09Long 26K run17/0918/0926.0 km Run
Long 26K 06/0907/09Speed 4×1200-400 walkSteady 16K10/0911/0955.4 km Run
29/0830/08Steady 16KEasy 5K Warm up Tempo 13K03/0904/0937.1 km Run
Long 26K23/08Easy runSpeed 400,800,1200,1600Steady 16K27/08Steady 19K74.0 km Run
Steady 11K16/0817/08Speed 4×1200-400 recovery19/08Warm up Tempo 13K21/0842.9 km Run
Easy 12KEasy 19KSteady 11K11/08Warm up Tempo 8K13/08Steady 22K (Fast)74.3 km Run
Rest WeekRest WeekRest WeekRest WeekWarm up Steady 8K06/08Easy 16K26.0 km Run
Rest WeekSUPSUP FireworksRest WeekRest WeekRest WeekRest Week2 SUP trips
Easy 13KEasy 16K (Failed Speed)20/07Easy 13KTempo 6KRest WeekRest Week54.8 km Run
Easy 16KHills Training 10×200Easy 5K Easy 6K14/0715/07Easy 16KEasy 16K70.1 km Run
Easy 3K 3K Swim  Easy 3K 300m Swim Easy 15KEasy 15K08/0709/07Easy 16K52.4 km Run3.3 km Swim
Easy 15KSpeed 4×1200-400 recoveryEasy 15K 300m SwimSpeed 4×1200-400 recovery 500m SwimEasy 15K 400m Swim02/07Easy 3K 2K Swim75.0 km Run3.2 km Swim
Tempo 6KEasy 15K 1K SwimEasy 15K 500m SwimSpeed 6×800-400 recoveryEasy 12K25/06Long 20K90.8 km Run1.5 km Swim
Easy 12K  1K Swim14/06Easy 15K 1K SwimEasy 15K 1K Swim16K run 1K SwimEasy 11K 500m Swim19/0669.8 km Run4.5 km Swim
06/0607/0608/06Easy 3K 500m Swim Easy 3KEasy 10KEasy 10KEasy 10K 500m Swim38.2 km Run1.0 km Swim
Easy Run31/05Easy Run 2K Swim Easy Run02/0603/0604/0605/068.0 km Run2.0 km Swim
23/0524/0525/05Easy Run27/052K Swim2K Swim Easy Run5.4 km Run4.0 km Swim
16/0517/051K Swim19/052K Swim21/052K Swim 50m Swim5.1 km Swim
09/052K Swim2K Swim2K Swim13/05SUPSUP6.0 km Swim2 SUP trips
02/0503/0504/05600m Swim06/0507/052K Swim2.6 km Swim

2016 Training Weeks 22-25 (15/10/2016 to 11/11/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

In the last four weeks of 2016 training, I had unorganized, naked (without watch) training. Below is the summary of my training for that period of time:

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 68 min8Easy 64 minEasy 62 minEasy 9 min121338.5 km Run
311Easy 18 min34Easy 67 min615.8 km Run
Steady 51 min25Steady 40 min2728293018.1 km Run
Steady 60 min8 Steady runs (9K total)Steady 27 min20Steady 81 min22Steady 63 min56.8 km Run
1011121314Steady 1K161.4 km Run

2016 Training Week 21 (26/09/2016 to 02/10/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Tuesday (27/09) I had a 16K steady run with the following averages: (16.01 K, 4:39 min/km, 160 bpm, 2m elevation gain). On Thursday (29/09) I had a warm up run with the following averages: (3.01 K, 4:29 min/km, 162 bpm, 0m elevation gain) and a 13K tempo run with the following averages: (13.00 K, 4:12 min/km, 179 bpm, 0m elevation gain). On Sunday (02/10) I had a 30K long run with the following averages: (30.01 K, 4:47 min/km, 156 bpm, 1m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
26Steady 16K run28Warm up Tempo 13K 301Long 30K run62.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Thursday, Sunday) activities were (58, 58, 59) ml/kg/min respectively. Also my weekly mileage this week was 62.0 km run.

About individual runs

On Sunday (02/10): After 30k long runs always use your HT, I got that lesson since last year!!!

2016 Training Weeks 19-20 (12/09/2016 to 25/09/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of activities

First, let’s review my activities during these two weeks. I had 6 run activities in this period of time. On Friday (16/09) I had a 26K long run with the following averages: (26.01 K, 4:52 min/km, 158 bpm, 61m elevation gain). On Monday (19/09) I had a 16K steady run with the following averages: (16.01 K, 4:44 min/km, N/A bpm, 17m elevation gain). On Tuesday (20/09) I had a 16K steady run with the following averages: (16.01 K, 4:43 min/km, 162 bpm, 99m elevation gain). On Thursday (22/09) I had a warm up run with the following averages: (3.09 K, 4:40 min/km, 161 bpm, 9m elevation gain) and a 13K tempo run with the following averages: (13.00 K, 4:13 min/km, 184 bpm, 33m elevation gain). On Saturday (24/09) I had a speed run 15×400 with the following averages: (14.17 K, 5:03 min/km, 155 bpm, 13m elevation gain). On Sunday (25/09) I had a 20K long run with the following averages: (20.01 K, 5:15 min/km, 142 bpm, 50m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Steady 16K runSteady 16K run21Warm up Tempo 13K23Speed run 15×400Long 20K run82.3 km Run
12131415Long 26K run171826.0 km Run

VO2Max and weekly mileage

My VO2Max these two week in my (16/09, 19/09, 20/09, 22/09. 24/09. 25/09) activities were (57, N/A, 58, 57, 57, 57) ml/kg/min respectively. Also my weekly mileage in the first week was 26.0 km run and in the second week was 82.3 km run.

About individual runs

On Friday (16/09): VO2Max 57, water 300ml after 15,20 , 11-13 mafsale rast , 13 be bad left knee, 23 be bad ostokhane birooni right leg, First increase speed by heart rate , then adjust pace again by speed not heart rate (HR is too fast) after 25 maybe hit the wall, idea is the same like having rest after two weeks in past , maybe I should run slightly slower or with lower mileage or whatever, but in general one week rest is not something serious,

On Monday (19/09): Forgot to have my HR monitor because I washed my arm baned separately … My guess was true and the reason of my back ache was my shoes ,my first run with my new saucony iso shoes. I just wanted to do the steady run no matter what and fortunately I was able to make it . Successfully adjusting my pace right on 4:44 min/km as I wanted.

On Tuesday (20/09): VO2Max 58, Pain in my left knee in 16km, today was the first day I was feeling maybe Im just 6 months away from my goal Wanted to go for speed but my back was still not 100% good for speed run. Thinking about what is the best way to make my goal or maybe modify my plan, maybe I need to read more the fast road racing book to be able to change the plan.

On Thursday (22/09): VO2Max 57, Talked to a coach and helped me alot with my questions: 1-continue the plan and switch to 38 instead of 40: it’s ok to jump to the new plan without finishing the old plan and 2-actually it’s not mandatory to go for a race after each training cycle, you might need to go for a race a few weeks before your actuall marathon race as a check up point 3-how to continue the long runs, should I start it from the begining of the new training plan or I can continue with the long runs that I am training with it right now: it’s ok to continue with your current long runs as far as they are oscilating 4- How much should I worry about training for full while my training plan is just 10K: as far as you have the long weekly runs (2+ hours runs) you shouldn’t be worried about it cause training elements of both are the same, I am partially agreed with that cause I know and I’ve read that training elements of both my current 10K training plan and for example Hanson’s marathon training plan are literally the same (mine is a bit tougher cause the steady and long runs have more rigorous pace compared to Hanson’s plan) , but I am not agreed with that in the sense that once you are training with eaither of those training plans, you would able to complete the marathon with the tempo pace in your training plan. 5- I also asked how often should I rest during my training where I lost the answer during our conversation and anyways it’s not my concern right now. It was awesome to see elite runners today.

On Saturday (24/09): Couldn’t continue after 7 period, should increase recovery time in each period.

On Sunday (25/09): I was considering to have it with the easiest possible pace just to do it instead of having a rest and what I had in my mind was 5:30min/km for the pace , but when I started the run I really couldn’t do it with avg. pace slower than 5:15min/km, that was like walking for me and I didn’t force myself to run slower than that.

 

2016 Training Week 18 (05/09/2016 to 11/09/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Monday (05/09) I had a 26K long run with the following averages: (26.01 K, 5:11 min/km, 155 bpm, 44m elevation gain). On Thursday (08/09) I had a speed run 4×1200 with the following averages: (13.40 K, 5:38 min/km, 154 bpm, 52m elevation gain). On Friday (09/09) I had a 16K steady run with the following averages: (16.00 K, 4:45 min/km, 158 bpm, 39m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Long 26K 67Speed 4×1200-400 walkSteady 16K101155.4 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Friday) activities were (56, 55, 56) ml/kg/min respectively. Also my weekly mileage this week was 55.4 km run.

About individual runs

On Thursday (08/09): It was an ok run, fast intervals , Average speed of intervals: 3:41 min/km.

2016 Training Week 17 (29/08/2016 to 04/09/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week. On Wednesday (31/08) I had a 16K steady run with the following averages: (16.20 K, 4:58 min/km, 161 bpm, 89m elevation gain). On Thursday (01/09) I had a 5K easy run with the following averages: (4.92 K, 4:56 min/km, 140 bpm, 31m elevation gain). On Friday (02/09) I had a warm up run with the following averages: (3.01 K, 4:45 min/km, 150 bpm, 4m elevation gain) and a 13K tempo run with the following averages: (13.01 K, 4:21 min/km, 171 bpm, 5m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
2930Steady 16KEasy 5K Warm up Tempo 13K3437.1 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Wednesday, Thursday, Friday) activities were (51, 51, 55) ml/kg/min respectively. Also my weekly mileage this week was 37.1 km run.

2016 Training Week 16 (22/08/2016 to 28/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities in this week.  On Monday (22/08) I had a 26K long run with the following averages: (26.01 K, 5:11 min/km, 163 bpm, 101m elevation gain). On Wednesday (24/08) I had a 4K easy run with the following averages: (3.91 K, 5:07 min/km, 152 bpm, 27m elevation gain). On Thursday (25/08) I had a speed run 400,800,1200,1600 with the following averages: (9.10 K, 5:29 min/km, 156 bpm, 35m elevation gain). On Friday (26/08) I had a 16K steady run with the following averages: (16.01 K, 4:52 min/km, 161 bpm, 81m elevation gain). On Sunday (28/08) I had a 19K steady run with the following averages: (19.01 K, 5:06 min/km, 159 bpm, 94m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Long 26K23Easy runSpeed 400,800,1200,1600Steady 16K27Steady 19K74.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Thursday, Friday, Sunday) activities were (50, 50, 50, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 74.0 km run.

2016 Training Week 15 (15/08/2016 to 21/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run activities in this week.  On Monday (15/08) I had an 11K steady run with the following averages: (11.09 K, 4:55 min/km, 157 bpm, 89m elevation gain). On Thursday (18/08) I had a speed run 4×1200 with the following averages: (15.82 K, 5:10 min/km, 154 bpm, 92m elevation gain). On Saturday (20/08) I had a warm up run with the following averages: (3.00 K, 5:17 min/km, 157 bpm, 46m elevation gain) and a 13K tempo run with the following averages: (13.01 K, 4:26 min/km, 187 bpm, 16m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Steady 11K1617Speed 4×1200-400 recovery19Warm up Tempo 13K2142.9 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Saturday) activities were (49, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 42.9 km run.

About individual runs

On Monday (15/08): What is my steady pace? it’s faster than 4:58 and slower than 4:45. I should ask about steady pace in terms of my heart rate zones. your weight is the key factor that you are able to happily have steady run around 4:45-4:50 , keep it low and be super careful about your callories. Typically someone with your weight and your weekly mileage needs 2400-3000 calories a day but for you I know 2000 is really good enough, you might gain weight for anything more than that. After the intense acyivity of yesterday 22k run with training effect 4.8 , I had about 2800 callories (it included sugar cause my blood pressure dropped although there is absolutely no sugar in my daily diet but it was a must yesterday) and now I blame myself for the extra 800 calories cause I feel it was too much. instead today I try to have just about 1000 callories by having a lot of vegetable to make sure I wont gain weight. I know how hard it is to drop weight while you are training and also impact of your weight on your speed and I dont want to get into that trouble.

On Thursday (18/08): Avg interval pace 3:49 min/km and it was the right pace for today could be a bit faster but as a lesson from past, I try not to increase my speed for speed workouts and instead try to make them harder using Hanson’s advanced speed workouts.

2016 Training Week 14 (08/08/2016 to 14/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities in this week.  On Monday (08/08) I had a 12K easy run with the following averages: (12.10 K, 5:35 min/km, 146 bpm, 88m elevation gain). On Tuesday (09/08) I had a 19K easy run with the following averages: (19.16 K, 5:16 min/km, 153 bpm, 91m elevation gain). On Wednesday (10/08) I had an 11K steady run with the following averages: (11.11 K, 5:06 min/km, 164 bpm, 95m elevation gain). On Friday (12/08) I had a warm up run with the following averages: (2.00 K, 5:06 min/km, 151 bpm, 6m elevation gain) and an 8K tempo run with the following averages: (8.01 K, 4:30 min/km, 188 bpm, 17m elevation gain). On Sunday (14/08) I had a 22K steady run (fast) with the following averages: (22.01 K, 4:52 min/km, 165 bpm, 93m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 12KEasy 19KSteady 11K11Warm up Tempo 8K13Steady 22K (Fast)74.3 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Sunday) activities were (50, 50, 49, 49, 49) ml/kg/min respectively. Also my weekly mileage this week was 74.3 km run.

About individual runs

On Monday (08/08): Still having backache like yesterday in the sense that I couldn’t run fast. I try to have an appropriate weekly mileage this week and make myself ready to jump into 10K sub 40 training from next week. that’s a 12 week plan but I would start it from the middle, not sure about the details yet but there are three very positive points this time compared to 8 weeks ago that I started my training. First I have a clear training plan (John Stanton 10K sub 40 training plan), second my weight is ideal, it was almost impossible to drop weight while training or to improve with inappropriate weight. The third one is being physically much more fit compared to last time and being ready to attack sub 40. My general plan Is first to achieve sub 40 in less than 8 weeks (thats why I had two weeks rest) then a short rest and attack 10K 38 min with the same training plan In 12 weeks (thats a taugh part) again a rest and finally attack sub three hour marathon with a half marathon race In between as a check point. (38,1:25:00,3:00:00) for (10k, half, full) are In the same curve.I decided to have a 12k today and instead go for a 19K run tomorrow cause I didnt go for 16+K runs in the new set of my trainings since 8 weeks ago.

2016 Training Week 13 (01/08/2016 to 07/08/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

About my rest time

I decided to take a rest so from 23/07/2016 to 04/08/2016 I had rest and I didn’t have any trainings except 2 SUP trips during that period of time. On Tuesday (26/07) I had a SUP trip (The inflatable paddle board didn’t work properly). On Wednesday (27/07) I had a SUP trip for the second night of 2016 Vancouver fireworks.

Summary of this week’s activities

First, let’s review my activities during this week. I had 2 run activities in this week.  On Friday (05/08) I had a warm up run with the following averages: (2.06 K, 4:51 min/km, 138 bpm, 7m elevation gain) and an 8K steady run with the following averages: (8.01 K, 5:02 min/km, 163 bpm, 11m elevation gain). On Sunday (07/08) I had a 16K easy run with the following averages: (16.00 K, 5:41 min/km, 159 bpm, 94m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Rest WeekRest WeekRest WeekRest WeekWarm up Steady 8K6Easy 16K26.0 km Run
Rest WeekSUPSUP FireworksRest WeekRest WeekRest WeekRest Week2 SUP trips

VO2Max and weekly mileage

My VO2Max this week in my (Friday, Sunday) activities were (50, 50) ml/kg/min respectively. Also my weekly mileage this week was 26.0 km run.

About individual runs

On Friday (05/08): Pain in my left knee after 7km , very intense at the end of 8 km. possible reason is dropping weight and weaker muscles or running too fast after two weeks off.

On Sunday (07/08): I had backache in a way that I couldn’t have a steady 4:58 run. I also had pain in the lower right side of my stomach (the very low part) that I decided to stop running at 8K , but later I decided to slow down the pace and complete the 16K run which worked. The other issue is about the pain in my knee last time. I wasn’t sure if it’s because of dropping weight or because of running fast, while I didn’t have any knee issue this time it’s likely that it was just because of inadjusted running pace. It’s good to have it for my records as a possible cause of knee injury.