2016 Training Week 12 (18/07/2016 to 24/07/2016)

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 4 run activities in this week.  On Monday (18/07) I had a 13K easy run with the following averages: (13.52 K, 5:09 min/km, 160 bpm, 90m elevation gain). On Tuesday (19/07) I had a 16K easy run (failed speed workout) with the following averages: (16.21 K, 5:59 min/km, 143 bpm, 76m elevation gain). On Thursday (21/07) I had a 13K easy run with the following averages: (13.03 K, 5:05 min/km, 150 bpm, 91m elevation gain). On Friday (22/07) I had a 12K run (tempo 6K) with the following averages: (12.06 K, 4:45 min/km, 168 bpm, 92m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 13KEasy 16K (Failed Speed)20Easy 13KTempo 6KRest WeekRest Week54.8 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday) activities were (50, 49, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 54.8 km run.

2016 Training Week 11 (11/07/2016 to 17/07/2016)

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 6 run activities in this week.  On Monday (11/07) I had a 16K easy run with the following averages: (16.01 K, 5:13 min/km, 157 bpm, 94m elevation gain). On Tuesday (12/07) I had a hills training 10×200 with the following averages: (10.13 K, 6:22 min/km, 149 bpm, 215m elevation gain). On Wednesday (13/07) I had a 5K  easy run with the following averages: (5.26 K, 5:27 min/km, 147 bpm, 47m elevation gain) and a 6K easy run with the following averages: (6.15 K, 5:43 min/km, 139 bpm, 69m elevation gain). On Saturday (16/07) I had a 16K easy run with the following averages: (16.55 K, 5:11 min/km, 168 bpm, 96m elevation gain). On Sunday (17/07) I had a 16K easy run with the following averages: (16.04 K, 5:14 min/km, 163 bpm, 98m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 16KHills Training 10×200Easy 5K Easy 6K1415Easy 16KEasy 16K70.1 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Saturday, Sunday) activities were (51, 50, 50, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 70.1 km run.

2016 Training Week 10 (04/07/2016 to 10/07/2016)

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 and 2 swim activities in this week. On Monday (04/07) I had a 3K easy run with the following averages: (3.01 K, 5:27 min/km, 146 bpm, 28m elevation gain) together with a 3K swim with average pace 2:19 min/100m. On Tuesday (05/07) I had a 3K easy run with the following averages: (3.01 K, 5:55 min/km, 136 bpm, 27m elevation gain) together with a 300m swim with average pace 2:12 min/100m. On Wednesday (06/07) I had a 15K easy run with the following averages: (15.01 K, 5:20 min/km, 154 bpm, 39m elevation gain). On Thursday (07/07) I had a 15K easy run with the following averages: (15.41 K, 5:34 min/km, 148 bpm, 107m elevation gain). On Sunday (10/07) I had a 16K easy run with the following averages: (16.00 K, 5:04 min/km, 163 bpm, 89m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 3K 3K Swim  Easy 3K 300m Swim Easy 15KEasy 15K89Easy 16K52.4 km Run3.3 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Sunday) activities were (51, 51, 51, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 52.4 km run and 3.3 km swim.

About individual activities

Monday run activity (04/07): It was an OK short run, I knew that I would able to run today, but it was hard to believe cause my little toe was extremely painful yesterday. I thought maybe it’s a good time to go for a long distance swim today, cause it wouldn’t affect my run and I am extremely happy to have a 3K long swim after awhile.

2016 Training Week 9 (27/06/2016 to 03/07/2016)

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 6 run and 4 swim activities in this week. On Monday (27/06) I had a 15K easy run with the following averages: (15.16 K, 5:59 min/km, 133 bpm, 38m elevation gain). On Tuesday (28/06) I had a speed run 4×1200 with the following averages: (13.57 K, 5:42 min/km, 143 bpm, 45m elevation gain). On Wednesday (29/06) I had 15K easy run with the following averages: (15.23 K,  5:18 min/km, 153 bpm, 40m elevation gain) and a 300m swim with average pace 2:04 min/100m. On Thursday (30/06) I had a speed run 4×1200 with the following averages: (13.40 K, 5:40 min/km, 157 bpm, 44m elevation gain) and a 500m swim with average pace min/100m. On Friday (01/07) I had 15K easy run with the following averages: (15.02 K, 5:58 min/km, 144 bpm, 36m elevation gain) and a 400m swim with average pace 2:13 min/100m. On Sunday (03/07) I had 3K easy run with the following averages: (2.69 K, 10:54 min/km,  91 bpm, 30m elevation gain) and a 2K swim with average pace 2:23 min/100m.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 15KSpeed 4×1200-400 recoveryEasy 15K 300m SwimSpeed 4×1200-400 recovery 500m SwimEasy 15K 400m Swim2Easy 3K 2K Swim75.0 km Run3.2 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Friday, Sunday) activities were (51, 51, 51, 51, 51, N/A) ml/kg/min respectively. Also my weekly mileage this week was 75.0 km run and 3.2 km swim.

About individual runs

On Monday (27/06): backpack through the entire run. 10 min Hot tub, 10 min Sauna. I was trying to have this run with the easiest possible pace in order to have enough energy to do the Tempo/Speed workouts of this week while keeping my weekly mileage. I have to be careful about dehydration by having enough water during the day (3-4 liters a day) and I also need to monitor my sleep and nutrition.

On Tuesday (28/06): 10 min Hot tub 5 min Sauna, Stretch later after run (in the pool, I should do it earlier). In the first interval, I was confused with the data screen of the workout in my watch (it wasn’t the same with what I had in my last speed workout), so I thought the watch doesn’t work properly and I just decided to complete a 12K easy run, after the first interval when the watch told me it’s recovery time I found that this is the way that it works, so technically it was a 3.5×1200 cause I had an easy run in the second part of the first interval. Again I was sleeping too much last not cause my body really needed that and when I scaled myself this morning I noticed that I gained weight 1-2 kg (I can’t exactly say how much did I gain weight cause there is a 1kg difference between my upper and lower weight). I was also surprised why I didn’t realize that before specially during my SOS workouts past couple of days. The reason was not clear to me and I was still thinking about it till I found it when I was in the way back home. Usually the imbalanced sleep/nutrition is the very first symptom of increasing intensity of workouts. In past, I was experiencing that immediately after I was increasing my weekly mileage and I was expecting that to happen 12 days ago as I mentioned this in the comment of this activity https://connect.garmin.com/modern/activity/1214504547 . Usually when you experience overeating, you would gain weight. Apparently my body was feeling OK with the 90km weekly mileage but as soon as I added the SOS workouts to my weekly plan, the reaction of my body was oversleeping and overeating. Now I feel better when I know the reason of my imbalanced sleep/weight, I know that it’s temporarily and it would be back to normal in 7-10 days, but as a result of professional training, I try to lose weight mainly by not eating high calory foods until I feel that my body is adapted to the situaion.

Wednesday run activity (29/06): 2Kg backpack through the entire run. 10 min Hot tub 5 min Sauna. I immediately changed my diet by cutting off fat and sugar (even from my coffee and tea) and I’m gradually trying to change my diet to high protein-low calory foods to drop a couple of pounds. Im trying to drop 3.5Kg from what I scaled myself yesterday within 2-3 weeks. That’s what I was training with it last year. Fortunately my body would drop weight as easy as it gain it but it’s more difficult to do it without losing your strength while you are training. Finally my middle toe’s nail (left foot) was as lose as I took it out completely, now I feel more comfortable.

Wednesday swim activity (29/06): At the beginning of my marathon training, I added a 1km of daily swim to my schedule cause I thought 20 min of swimming won’t impact my daily training. Later I found in practice that it’s too much so I decreased it to 500m swim with a slower pace and then I finally decided to cut it off. Now again I’m trying to resume my swimming and at this point I feel that I’m OK with 200m-300m lap swimming per day or at least a few days a week. Past few days when I was in the pool just for pool exercises and not for swimming , gradually I started to feel strange with swimming and after awhile I was so reluctant to go for swim which is very bad, as a triathlete I really need to be comfortable with swimming all the time. I guess I need to clarify about the reasons of my daily swim here. I have three reasons for my daily swim based on it’s priority which are as following: the first one is for it’s advantage for my muscles both because it release stress from my muscles and also it activate my upper body muscles which are both awesome. The second reason is because it makes me happy for the rest of the day , even if it’s as short as a 300m lap swimming. Finally because it also prepare me for ironman triathlon race but that’s something that I never want to think about it at this moment. Preparing for a sub 3 hour marathon takes such a focus and mentality from me that I really dont want to (and I also can’t) think about anything else such as a traithlon race. The reminder for my daily swim is, it should be slow.I dont know why whenever I get into water I want to swim fast which usually won’t last more than a few minutes.

Thursday run activity (30/06): 10 min Hot tub, 5 min Sauna, Stretch after swim and Sauna (again I forgot to stretch right after the run) It was a very tough activity in a hot and sunny day along the busy sea wall. I experienced a new Max HR in the new set of my training which was 196 bpm. and it totally explains how hard was the workout today, I was totally wet after the run. In general it was a good speed run but at this point, I am not going to have more than two Speed (SOS) workouts per week cause I actually can not do it. Usually it’s recommended to slow down the pace in hot days or basically just train early in the morning during summer but I was busy this morning and I couldn’t do it in the morning so I had to run in the afternoon. Fortunately tomorrow is a holiday (it’s Canada day and congratulations to everyone:) ) and I can resume my regular morning training from tomorrow.

Thursday swim activity (30/06): Breathing every other cycle in an easy paced swim. Length lane was closed so I had to swim along the width. I don’t know why width swimming is much faster than length swimming. My ave. pace today was 1:50 min/100m and I am sure if it was a length swim it would be something around 2:10-2:15 min/100m

Friday run activity (01/07): 2Kg backpack through the entire run. My both knees are improving, first my right knee then the left one.

Friday swim activity (01/07): Breathing every other cycle. It was such a nice day that I got creative and find a theory to explain why I burned out from swimming in my daily schedule and what’s the right amount of swimming for my training plan, it’s all about the 10% rule. So far and before the new level of my training, the highest level of weekly workout that my body used to it was 8 hours weekly workout.Therefore based on the 10% rule, whenever I wanted to increase that level of training, I shouldn’t increase it more than 10% of 8 hours (8 hours and 48 min) and in a safe training plan, I should stay on 8 hours weekly workout at least for 4 weeks. 10% of 8hours weekly workout is equals to 48 min and with my regular swimming pace which is 2:10 min/100m , it is equals to 2.2Km weekly swim. So in a safe training plan I should add swimming to my weekly plan after week 4 and with a 360m (2.2km/6) daily swim. When I look at my excel analyze file, I can see that I burned out from swimming on July 22nd which is in week 2 of my training when the ratio of my swimming over my running was over 20% for a week. That totally make sense cause first I shouldn’t add swimming to my plan from week one and second my weekly swim shouldn’t be over than 10% of my weekly run where in my case it was 20%. Based on the above calculations, a 2.2Km weekly swim (360m daily swim) is safe for my training plan, and therefore I created a new colum in my excel analyze file for the ratio of my weekly swim over my weekly run and in future it shouldn’t be over 10%. I really got excited with the new discovery that I had today, good job!

On Sunday (03/07): It was an easy run/walk cause since last night I cannot even walk properly due to taking out the corn of my little toe (left leg). Awhile ago I had a blister in my little toe, I drained it in order to be able to run and it grow up larger the day after and I again drained it. Usually in that situation a corn will grow up in the position of that blister and it would remain there untill you take it out from the root (I have previously experienced this and I knew I can clean the surface of the corn which would make me ready to run but again after awhile I would have the same problem and apparently in the background the corn would get deeper but I’m not sure about the latter one) Having that in my mind, I decided to take out the corn from the root and since it was a bit deep, I cannot walk properly since last night. In my previous experience where the corn was deeper, I was able to run 36 hours after taking the corn out. I had an easy 3K run/walk ( I was running till I found that it’s absolutely impossible to run so I walked the rest of it) just to have an active (running) day and then in order to keep the weekly hours of my training, I had a 2K swim afterwards. I also had 14500 steps during the day which was a good step to make myself ready for my next run sooner. In general it was a very positive day which mentally prepared me that no matter what, I’ll continue my training and swimming is the best cross training for runners and triathletes.

2016 Training Week 8 (20/06/2016 to 26/06/2016)

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 6 run and 2 swim activities in this week. On Monday (20/06) I had a 13K run (tempo 6K) with the following averages: (13.00 K, 5:07 min/km, 153 bpm, 29m elevation gain). On Tuesday (21/06) I had a 15K easy run with the following averages: (15.40 K, 5:13 min/km, 153 bpm, 36m elevation gain) and a 1K swim with average pace 2:09 min/100m. On Wednesday (22/06) I had a 15K easy run with the following averages: (15.13 K, 5:15 min/km,  151 bpm, 36m elevation gain) and a 500m swim with average pace 2:19 min/100m. On Thursday (23/06) I had a speed run 6×800 with the following averages: (15.20 K, 5:31 min/km, 148 bpm, 41m elevation gain). On Friday (24/06) I had a 12K easy run with the following averages: (12.14 K, 5:37 min/km, 142 bpm, 37m elevation gain). On Sunday (26/06) I had a 20K long run with the following averages: (20.01 K, 5:10 min/km, 156 bpm, 62m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Tempo 6KEasy 15K 1K SwimEasy 15K 500m SwimSpeed 6×800-400 recoveryEasy 12K25Long 20K90.8 km Run1.5 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Friday, Sunday) activities were (50, 50, 51, 51, 51, 51) ml/kg/min respectively. Also my weekly total this week was 90.8 km run and 1.5 km swim.

About individual runs

On Monday (20/06): Finally I shifted my training time to early morning. I decided to have a tempo run today and like always with 3.5K warm up and cool down each. I didn’t have a good idea about my pace for the tempo run at this level of my training so I just started to run and the only thing that I did was increasing my cadence. After 2K I looked at my watch and I noticed that ave. pace is 4:33 min/km so I decided to have the entire 10K tempo run around that pace. I successfully completed a 6K tempo run with that pace and after that I decided to finish the tempo run cause I was tired. This workout gave me a better idea about the appropriate pace I should train with right now. When I look at my Lap Ave. Cadence I can see that it’s (187,190,188) spm which is much higher than 180 spm.Unfortunately I forgot to add Ave. Lap Cadence to data screen of my watch and therefore I couldn’t keep it around 180 spm , hopefully next time. The final issue is my swim after the run. It’s almost impossible to train properly for the SOS workouts when you have a backpack with yourself and therefore I couldn’t have my swim after this run, I have to find a solution for this problem.

Tuesday run activity (21/06): 2Kg backpack through the entire run. The major improvement in this workout was improving my ave. running cadence to 178 spm which is pretty good. Also my heart is performing much better, Ave HR 153 bpm for ave. pace 5:13 min/km plus carrying a backpack.

Tuesday swim activity (21/06): Transition time: 17 min. 5 min pool stretching exercise , 10 min Hot tub, 5 min Sauna. When I swim after my training, my happiness is in a totally different level compared to the time that I can’t swim after my run.

Wednesday swim activity (22/06): Transition time: 23 min. Today for the first, I changed my swim breathing to every cycle instead of every other cycle and I significantly slow down my pace. The idea is I wanted to go for a speed run today but I wasn’t 100% sure this is the right time for this SOS workout after the tempo run the other day and I didn’t feel that it’s the right time neither. I was thinking if I slow down my swim, then it would be easier for my heart to do the speed workout tomorrow. 5min pool stretching exercise, 10 min Hot tub, 5 min Sauna.

On Thursday (23/06): In the first two speed intervals plus in the second Km of the cool down run, my heart was not comfortable with the run and it was hurting a bit (not sure if it was my heart, it was right under left side of my chess and the area around it). I see two possible reasons for that, one is because it was the first speed run of the season and my heart was not adapted to the situation and the evidence for that is because I didn’t have that problem in the next four intervals. The other reason is becuase of the intensity of my trainings. Past 7 days I was training 87 km run plus 4km swim where two of the runs were Tempo/Speed and three of the swims were relatively fast, as a result my body needed to sleep a lot last night for the recovery of my trainings. I have already made an adjustment in my training yesterday by slowing down my swimming pace and the immediate second adjustment is to temporarily stop swimming and also slow down the easy runs in a way that my weekly ave. pace and weekly ave. HR would decrease a bit. I would still go to pool everyday right after my run just for pool stretching and also using the Hot tub and Sauna which would be very useful for releasing the stress from my muscles and also making me very fresh for the rest of the day, but I wont swim to see how things would happen in future. As soon as things were settled down, I might gradually resume swimming too. Today: 10 min Hot tub, 5 min Sauna. I also want to mention that I planned to complete the speed run with the ave. pace 4:00 min/km that I succeefully did it. (Check out the update in the comment of next activity)

On Friday (24/06): 2Kg backpack through the entire run. 10 min Hot tub 5 min Sauna. Now I can say that possibly the pain in the left side of my chess is just a muscle pain and it’s not about my heart cause I had the same pain sometimes during the day in the right side of my chess. I also double checked my heart rate during my speed run in my recent workout compared to the last time I had speed run with the same speed and I actually found that my heart works better this time compared to the last time. This time my Max/Ave heart rate during the intervals was (179,178,181,181,184,186) bpm and (172,172,171,172,176,176) bpm respectively and the last time I had a “4×1200-400 recovery” speed run on Oct. 7th 2015 here: https://connect.garmin.com/modern/activity/1151438278 my Max/Ave heart rate was (187,188,187,189) bpm and (181,181,179,181)bpm respectively, to be fair and complete in the comparisson my Ave. pace in the intervals this time vs last time is (4:01,4:04,4:02,4:03,3:51,4:00) min/km vs (3:54,3:52,3:55,3:55) min/km. Anyways I made an adjustment in my training plan and that looks to me pretty positive and I guess it was necessary.

On Sunday (26/06): 25 min Hot tub, 10 min Sauna (Later in the afternoon)

2016 Training Week 7 (13/06/2016 to 19/06/2016)

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 and 5 swim activities in this week. On Monday (13/06) I had a 12K easy run with the following averages: (12.10 K, 5:30 min/km, 158 bpm, 60m elevation gain) and a 1K swim with average pace 2:09 min/100m. On Wednesday (15/06) I had a 15K easy run with the following averages: (15.21 K, 5:14 min/km, 162 bpm, 39m elevation gain) and a 1K swim with average pace 2:12 min/100m. On Thursday (16/06) I had a 15K easy run with the following averages: (15.01 K, 5:07 min/km, 160 bpm, 34m elevation gain) and a 1K swim with average pace 2:11 min/100m. On Friday (17/06) I had a 16K run with the following averages: (16.27 K, 4:58 min/km, 169 bpm, 49m elevation gain) and a 1K swim with average pace 2:18 min/100m. On Saturday (18/06) I had an 11K easy run with the following averages: (11.23 K, 5:12 min/km, 157 bpm, 34m elevation gain) and a 500m swim with average pace 2:11 min/100m.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 12K  1K Swim14Easy 15K 1K SwimEasy 15K 1K Swim16K run 1K SwimEasy 11K 500m Swim1969.8 km Run4.5 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Thursday, Friday, Saturday) activities were (48, 48, 49, 49, 49) ml/kg/min respectively. Also my weekly total this week was 69.8 km run plus 4.5 km swim.

About individual activities

Monday run activity (13/06): 2Kg backpack through the entire run.

Monday swim activity (13/06): Transition time: 11 min. I was pretty comfortable in my breathing (for swimming) after the long run and like always I was breathing in the entire swim every other cycle. I had a good improvement in my swimming technique (I’ll explain it later with a youtube video here) For a few days I was struggling in running and swimming at the same time cause some of my muscles are not active in one sport which is active in the other and it would take awhile to activate all necessary muscles. It seems that I’m almost comfortable now. In the swimming part I was mainly using my hands rather than my legs so the running part didn’t affect the swimming part that much and when I look at my overal pace it certify it as well (ave pace 2:09 min/100m almost the same as my general ave pace for swimming) I am still struggling with my lower backache but it’s getting much better by the exercises that I do in the pool and at home with my gym ball. In general I’m trying to approach 80 km weekly mileage by adjusting my pace (running with whatever pace that I feel comfortable with it) and then I’ll add the speed/hills workouts to improve my strength and speed.

Wednesday run activity (15/06): 2Kg backpack through the entire run. The very first symptom of increasing my weekly mileage is overeating, that’s the way my body reacts to it and I am aware of it. Past two days I was hungry all the time and I was eating as much as I could. Apparently things are back to normal today.

Wednesday swim activity (15/06): Transition time: 15 min. The water was warm (like indoor pool) and it was awesome to swim in an open pool when one side is stanley park and the other side is ocean. However, it was windy and cold outside and I had to immediately get out of pool when my swimming was done. The swimmers in the fast lane of second beach pool are very fast. I prefer to swim here when it’s very warm and I don’t want to exercise after my swimming in the pool or use the whirling pool.

Thursday run activity (16/06): Blister in my left little toe. 2Kg backpack through the entire run.

Thursday swim activity (16/06): Transition time: 19min

Friday run activity (17/06): 2Kg backpack through the entire run like always. I was feeling my left shoe is very tight for me because of the blister in my little toe (I drained the blister yesterday but it grow up in the same position, this time much larger). My thighs are still pretty heavy and I am not sure about the reason. Finally I reached the 80 km weekly mileage. I’ve heard from multiple resources that 6 months of training with 80 km weekly mileage included lots of hills/speed workouts is required for a sub three hour marathon. Gradually I’ll add the speed/hills workout to my plan but I still do not have a week by week plan for my training. I have to contact my connections to have a better idea about it.

Friday swim activity (17/06): Transition time: 16min. After the hard running workout today, my legs where as tired in swimming as I even couldn’t push the wall after each length and I was just using my hands.

Saturday run activity (18/06): 2Kg backpack through the entire run. Blister in the middle finger of my left foot.

Saturday swim activity (18/06): Transition time: 17min

2016 Training Week 6 (06/06/2016 to 12/06/2016)

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 and 2 swim activities in this week. On Thursday (09/06) I had a 3K easy run with the following averages: (3.00 K,  5:24 min/km, N/A bpm, 28m elevation gain), a 500m swim with average pace 2:08 min/100m and another 3K easy run with the following averages: (3.54 K, 5:20 min/km, 161 bpm, 32m elevation gain). On Friday (10/06) I had a 10K easy run with the following averages: (10.64 K, 5:07 min/km, 166 bpm, 98m elevation gain). On Saturday (11/06) I had a 10K easy run with the following averages: (10.50 K, 5:30 min/km, 160 bpm, 91m elevation gain). On Sunday (12/06) I had a 10K easy run with the following averages: (10.51 K, 5:41 min/km, 151 bpm, 99m elevation gain) and a 500m swim with average pace 2:05 min/100m.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
678Easy 3K 500m Swim Easy 3KEasy 10KEasy 10KEasy 10K 500m Swim38.2 km Run1.0 km Swim

VO2Max and weekly mileage

My VO2Max this week in my (Thursday, Friday, Saturday, Sunday) activities were (49, 49, 48, 48) ml/kg/min respectively. Also my weekly total this week was 38.2 km run plus 1.0 km swim.

2016 Training Weeks 3-5 (16/05/2016 to 05/06/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of activities

First, let’s review my activities during these three weeks. I had 7 swim and 5 run activities in this period of time. On Wednesday (18/05) I had a 1K swim with average pace 2:15 min/100m. On Friday (20/05) I had a 2K swim with average pace 2:16 min/100m. On Sunday (22/05) I had a 2K swim with average pace 2:12 min/100m plus a fast 50m swim with average pace 1:31 min/100m. On Thursday (26/05) I had a 2K easy run with the following averages (2.45K, 5:23 min/km). On Saturday (28/05) I had a 2K swim with average pace 2:09 min/100m. On Sunday (29/05) I had a 2K swim with average pace 2:11 min/100m and a 3K easy run with the following averages: (3.03 K, 6:03 min/km). On Monday (30/05) I had a 2K easy run with the following averages: (2.60 K, 5:56 min/km). On Wednesday (01/06) I had a 2K easy run with the following averages: (2.55 K , 5:22 min/km), a 2K swim with average pace 2:11 min/100m and a 3K easy run with the following averages: (2.92 K, 5:15 min/km). My weekly total in week 3 was 5.1 km swim, in week 4 was 4.0 km swim plus 5.4 km run and in week 5 was 2.0 km swim plus 8.0 km run.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy Run31Easy Run 2K Swim Easy Run23458.0 km Run2.0 km Swim
232425Easy Run272K Swim2K Swim Easy Run5.4 km Run4.0 km Swim
16171K Swim192K Swim212K Swim 50m Swim5.1 km Swim

About individual activities

On Wednesday (01/06): Transition time: 17 min, a bit uncomfortable in my breathing in the run after my swimming. Should definitely monitor my heart rate in all possible activities in future and have a plan to adjust it (usually keeping it around 150 bpm unless it’s an intense activity)

2016 Training Weeks 1-2 (02/05/2016 to 15/05/2016)

Activity Details in Google Sheets

Activity Schedule in Google Docs

05

Summary of activities

First, let’s review my activities during these two week. I had 5 swim and 2 paddle boarding activities in this period of time. On Thursday (05/05) I had a 600m swim with average pace 2:10 min/100m. On Sunday (08/05) I had a 2K swim with average pace 2:15 min/100m. On Tuesday (10/05) I had a 2K swim with average pace 2:12 min/100m. On Wednesday (11/05) I had a 2K swim with average pace 2:09 min/100m. On Thursday (12/05) I had a 2K swim with average pace 2:07 min/100m. On Saturday (14/05) I had a paddle boarding trip in Kitsilano. On Sunday (15/05) I had a paddle boarding trip in False Creek and English Bay. My weekly total in week 1 was 2.6 km swimming and in week 2 was 6.0 km swimming plus two paddle boarding trips.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
92K Swim2K Swim2K Swim13SUPSUP6.0 km Swim
2 SUP trips
234600m Swim672K Swim2.6 km Swim

About individual runs

On Sunday (08/05): Right after 1800 meter swim, I had muscle cramp in the third and fourth fingers of my left foot, but anyways I finished the 2K swimming . That is really bad if something similar happen in the race day. VOWSA trainings would start at the end of May, so I have plenty of time to train in the pool before that.

On Tuesday (10/05): Finally my first training with my new watch Garmin Fenix 3. Only God knows how much do I love it. After two years of training with Fenix 2, it was the exact right time to upgrade it to Fenix 3. After 2K swimming with it and in the way that I was heading home, I was feeling that I am literally high. It was a super awesome day today, and it’s all about the new watch, Loooooooove every single second of training with it :)))))

On Thursday (12/05): Gradually I’m trying to work on my technique and my power which at the same time improve my time. Apparently I am still not that close to my balanced point (for 2K Lap swimming) because my time today was improved 30 seconds compare to yesterday (1.1%) and fortunately Avg strokes and Avg SWOLF are improving each time in past three days (31,30,29) Strokes/length and (97,95,93) respectively.

2015 Marathon Training

2015 Marathon Training (Feb-Nov 2015)
Photo Gallery
Training Excel Analyze File
Training Calendar
Part one of Training:
Period: 23 Feb 2015- 28 Apr 2015 (9 weeks)
Summary: 415.17 Km training
Part two of Training: Hiking
Period: 23 May 2015- 18 July 2015 (9 Weeks)
Summary: 226.8 Km , elevation gain 7981 m
Part Three of training:
Period: 9 Aug 2015-20 Nov 2015 (15 Weeks)
Summary: 725.44 km training,
New Half Marathon Record: 1:35:59 (6 Sep 2015)

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
16/1117/11Easy 7KEasy 10KEasy 5K21/1122/1123.6 km Run
09/1110/1111/11Easy 10KEasy 11K14/1115/1121.9 km Run
02/1103/1104/1105/1106/1107/1108/110.00 km Run
26/1027/1028/1029/1030/10Easy 5KEasy 5K10.8 km Run
Easy 14KEasy 6K21/1022/10Easy 7K24/1025/1028.1 km Run
Easy 13K Walk13/1014/10Achilles tendon injury16/1017/1018/100.00 km Run
Easy runEasy 13KSpeed run 4×1200-400 recovery08/10Easy 14KLong 32K11/1074.4 km Run
10k easy run29/0930/09Tempo 13.5K02/10Long 35KEasy run62.5 km Run
21/099K walk23/0913K easy run12.5K easy runTempo 15K runGrouse Mountain-BCMC Hiking return47.5 km Run3.8 km Hike
14/09Speed run 4×1200-400 recoveryEasy 8K17/09Long 20K19/095K walk41.5 km Run
07/09Easy 8KEasy 11KTempo 5K11/0912/09Long 30K54.0 km Run
Long 12KTest WalkSpeed run 8×600-400 recoveryEasy 9K runTempo 8KPacific Spirit Regional TrailHalf Marathon-New Record68.3 km Run16.1 km Hike
Easy 10KEasy 10KEasy 5KLong 13KLong 13KEasy 10KTest Walk62.7 km Run
17/08Easy 10KEasy 10KEasy 7K21/0822/0823/0827.4 km Run
10/08Easy 5KEasy 5KEasy 5KEasy 5KEasy 10KCrown Mountain Hiking30.3 km Run34.5 km Hike
03/0804/0805/0806/0807/0808/08Easy 5K5.0 km Run
27/0728/0729/0730/0731/0701/08Easy 5K5.0 km Run
20/0721/0722/0723/0724/0725/0726/07
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Easy run14/0715/0716/0717/07Panorama Ridge Hiking19/07
1.5K Swim07/072K Swim1K Swim10/0711/0712/07
29/0630/0601/0702/0703/0704/0705/07
22/0623/0624/0625/0626/06Elfin Lakes Hiking28/06
15/0616/0617/0618/0619/06Wedgemount Lake Hiking21/06
08/0609/0610/0611/0612/06MountHarvey Hiking14/06
01/0602/0603/0604/0605/06Garibaldi Lake HikingJoffre Lake Hiking
25/0526/0527/0528/0529/05Goat Mountain HikingTunnel Bluffs Hiking
18/0519/0520/0521/0522/05St Mark’s Summit Hiking24/05
11/0512/0513/0514/0515/0516/0517/05
04/0505/0506/0507/0508/0509/0510/05
MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
27/04Easy 4K29/0430/0401/0502/0503/054.4 km Run
Easy 8K21/0422/0423/0424/04Easy 7.5KLong 25K40.5 km Run
10K run (slow Tempo)Speed run 6×800, 400 recovery15/0415K run, Tempo 8KEasy 8KEasy 10KLong 16K73.5 km Run
Easy 13K runSpeed run, 9×600, 400 recoveryCasual walk15K run, tempo 8KEasy 7KEasy 10K runLong (Tempo) 16K76.6 km Run
Easy 7K runTempo 8K runEasy 13K runCasual WalkEasy 2K run Speed run, 12×400 Easy 7K run05/0451.0 km Run
23/03Tempo 10K run25/03Tempo 7K runEasy 10K runEasy 8K run29/0335.0 km Run
16/03Easy run18/0319/03Norouz SwimEasy 10K runTempo 7K run20.6 km Run1.5 km Swim
10K easy run10/0311/03Easy 5K runEasy 5K run14/0315/0320.0 km Run
Easy 10K runEasy 6K runEasy 10K runEasy 8K run06/0325K Hike & run Capilano Pacific trailEasy 6K run66.2 km Run
Easy 10K runEasy 7K run25/02Easy 10K run27/0228/0201/0327.0 km Run

2015 Training Weeks 21-24 (26/10/2015 to 22/11/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of activities

First, let’s review my activities during these four week. I had 7 run activities in these four weeks. On Saturday (31/10) I had a 5K easy run with the following averages: (5.00 K, 5:07 min/km, 154 bpm, 18m elevation gain). On Sunday (01/11) I had a 5K easy run with the following averages: (5.83 K, 5:15 min/km, 158 bpm, 81m elevation gain). On Thursday (12/11) I had a 10K easy run with the following averages: (10.82 K, 5:29 min/km, 153 bpm, 126m elevation gain). On Friday (13/11) I had a 11K easy run with the following averages: (11.10 K, 5:48 min/km, 150 bpm, 114m elevation gain). On Wednesday (18/11) I had a 7K easy run with the following averages: (7.63 K, 4:56 min/km, 163 bpm, 65m elevation gain). On Thursday (19/11) I had a 10K easy run with the following averages: (10.66 K, 5:12 min/km, 164 bpm, 103m elevation gain). On Friday (20/11) I had a 5K easy run with the following averages: (5.40 K, 5:15 min/km, 158 bpm, 48m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
1617Easy 7KEasy 10KEasy 5K212223.6 km Run
91011Easy 10KEasy 11K141521.9 km Run
23456780.00 km Run
2627282930Easy 5KEasy 5K10.8 km Run

VO2Max and total mileage

My VO2Max these four weeks in my (31/10, 01/11, 12/11, 13/11, 18/11, 19/11, 20/11) activities were (53, 52, 52, 52, 51, 51, 50) ml/kg/min respectively. Also my totals during this period of time was 56.4 km run.

About individual runs

On Saturday (31/10): Trying to get back to my running lifestyle, very busy with other stuffs and couldn’t get back to running. The other isuue is after 2 months of training hard and multiple injuries I couldn’t complete my marathon training plan as desired and I am a bit discouraged about my previous general plan to make the sub three hours marathon. I have to make a new plan and maybe the key idea would be to first work on my speed for a couple of months and then work on long distance runs for the final 12 weeks which would lead to the race day. I had a little bit of pain in my right knee during my run today.

On Thursday (12/11): At 7.36 K, in order to be able to complete the 10K run, I significantly slowed it down due to a pain that I had in my left knee . I resumed my training after a couple of days of rest mainly because I was busy with my job. I hope I would able to get back to my regular training from now on.

On Friday (13/11): A bit of left knee pain at 4.16K

On Wednesday (18/11): Had a couple of days rest due to my backache. I planned to have a 10K run but after 7K I stopped due to a little pain that I felt in my back. I was running 4×1.8=7.2 but the satellite didn’t work properly and it shows 7.63K.

On Friday (20/11): It was freezing outside, 0 C !!!

2015 Training Weeks 19-20 (12/10/2015 to 25/10/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of activities

First, let’s review my activities. I had 3 run and 2 walk activities during this period of time. On Monday (12/10) I had a 13K walk. On Thursday (15/10) I had an 8K walk. On Monday (19/10) I had a 14K easy run with the following averages: (14.29 K, 5:24 min/km, 152 bpm, 99m elevation gain). On Tuesday (20/10) I had a 6K easy run with the following averages: (6.71 K, 5:13 min/km, 148 bpm, 19m elevation gain). On Friday (23/10) I had a 7K easy run with the following averages: (7.16 K, 4:56 min/km, 162 bpm, 71m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 14KEasy 6K2122Easy 7K242528.1 km Run
Easy 13K Walk1314Achilles tendon injury161718

VO2Max and weekly mileage

My week 20 VO2Max in my (Monday, Tuesday, Friday) activities were (52, 53, N/A) ml/kg/min respectively. Also my weekly mileage during this period of time was 28.1 km run.

About individual activities

On Monday (12/10): After Saturday injury, I am still not able to walk properly because of achilles tendon pain, however I got much better after this 13K walk and I’ll try to have long distance walks in order to recover faster and keep my body active while I am away from my regular training. Unfortunately again watch didn’t save the activity!

On Thursday (15/10) Still not able to walk properly! Changing my shoes was useful anyways!

On Monday (19/10): My first run after 8 days of injury, so happy to run and getting back to my regular lifestyle!

On Tuesday (20/10): I shouldn’t run with full stomach, it would gradually cause you serious problems. That’s one of the reason’s I emphasize to have very early morning training. I felt so heavy in the 7th kilometer that I prefered to stop running.

On Friday (23/10): I wasn’t comfortable to continue to run, feeling a bit heavy therefore I stopped. A bit of pain in my stomach (right side)

2015 Training Week 18 (05/10/2015 to 11/10/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (05/10) I had a 2K easy run with the following averages: (1.88 K, 5:41 min/km, 138 bpm, 16m elevation gain). On Tuesday (06/10) I had a 13K easy run with the following averages: (13.10 K, 5:27 min/km, 141 bpm, 106m elevation gain). On Wednesday (07/10) I had a speed run 4×1200 with the following averages: (13.43 K, 5:20 min/km, 152 bpm, 167m elevation gain). On Friday (09/10) I had a 14K easy run with the following averages: (14.05 K, 6:07 min/km, 135 bpm, 153m elevation gain). On Saturday (10/10) I had a 32K long run with the following averages: (32.01 K, 5:25 min/km, 151 bpm, 106m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy runEasy 13KSpeed run 4×1200-400 recovery8Easy 14KLong 32K1174.4 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Saturday) activities were (52, 52, 53, 52, N/A) ml/kg/min respectively. Also my weekly mileage this week was 74.4 km run.

About individual runs

On Monday (05/10): I had a corn in my little toe of my left foot and finally I took it out yesterday. It started from a couple of weeks ago where I had mutiple blisters in my little toe and each time I was puncturing them in order to be able to run for the next day, sometimes I was puncturing up to two blisters a day. From that position a corn started to grew up and finally after my long run on Saturday I noticed that it’s going to be too large, so I decided to take it out. On Saturday I made it as small as possible but there were still small tiny little parts of it available in my little toe. On Sunday I took the whole thing out my toe so there was a hole with the depth of maybe 2mm covering 80% of my whole toe. That issue caused me a little difficulty in walking and of course in running too. However I made my today run for two reasons, first to keep my daily routine and second to keep my body ready for the time that I would able to resume my full training.

On Tuesday (06/10): I am really surprised how fast the wound of my little toe (due to taking the corn of my left feet out) improved , in less that just 36 hours. This morning, I was still not able to walk properly, however the hole of my toe was totally covered yesterday and this morning my little toe had it’s regular shape. In the evening it was as good as I had an easy 13K run for my regular training.

On Wednesday (07/10): It was a heavy rain today and for the cool down I was running up to my house and immediately jumped into the bathroom to make sure I won’t get cold. Fortunately everything was good in that regards but the sad point is I forgot (or I actually couldn’t) stretch after the run. I was a bit uncomfortable in my next run on Friday (I can’t remember which muscle it was) and unfortunately after the long 32K Saturday run, I had a pain in my achilles tendon where I guess it might be related to not having stretch after this speed workout.

On Saturday (10/10): It was a very easy and relaxed run and I planed to finish it with the average pace 5:20-5:30 (34-44 sec/km easier than my marathon pace) where I successfully made it. I had one powerade drink (710cc) up to 16km and then two more water bottles for 16-24km and 24-32km mainly because of the location of water taps during the way (so I stoped two times about 40 seconds each). My body was a bit dehydrated past few days because of not drinking enough water and that’s why I was drinking too much water in this run. In a real race I should drink enough water past couple of days and the night before the race to make sure I won’t need too much water during the race. After the run I had achilles tendon pain in my left foot (related article: http://t.co/QP2seuCrMd) in a way that I wasn’t able to walk properly even in the next day. I also had depression for a few hours again for the third Saturday in a raw, another symptom of overtraining, fortunately it didn’t last more than a few hours plus insomnia after the long run like last week(related article: http://goo.gl/IKv78Z). Adjustment for overtraining: mix the long and tempo run in a single workout by increasing the warm up/cool down distances for the tempo run. (I read it in an article) That workout plus the speed run would be your sos workouts in a 80-90km weekly mileage training plan. I’m OK with the 80-90km weekly mileage but maybe not comfortable with having three heavy sos workouts in a week in my training plan that I made it for myself.

2015 Training Week 17 (28/09/2015 to 04/10/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (28/09) I had a 10K easy run with the following averages: (10.08 K , 5:24 min/km, 155 bpm, 68m elevation gain). On Thursday (01/10) I had a 15K run (tempo 13.5K) with the following averages: (15.62 K, 4:57 min/km, 170 bpm, 41m elevation gain). On Saturday (03/10) I had a 35K long run with the following averages: (35.00 K , 4:59 min/km, N/A bpm, N/A elevation gain). On Sunday (04/10) I had a 2K easy run with the following averages: (1.8 K , 6:00 min/km, 122 bpm, 17m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10k easy run2930Tempo 13.5K2Long 35KEasy run62.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Thursday, Saturday, Sunday) activities were (51, 53, N/A, 52) ml/kg/min respectively. Also my weekly mileage this week was 62.5 km run.

About individual runs

On Thursday (01/10): After the run, my heart was a little bit hurting maybe because of irregular training past couple of days. Don’t change your rhythmic suddenly as in the 5th kelometer, I suddenyl decided to increase my cadence from 172 to 180 and 182. It was succesful but for just one kilometer and then it again dropped down to 174 for 500m , I was again trying to increase it and now it was 178 for less than 1km where it finally droped down to 174 for 2.5 km and even below that afterwards. These sudden changes takes a lot of power and would totally disturb your run, so as you know, in future don’t decide to change important factors suddenly.

On Saturday (03/10): It was basically a confident run, the only 32+km long run that I wanted to have before the race and my plan was to run it fast to make myself more confident about my marathon goal. I successfully made it with the average pace 4:59 min/km and average HR 173 bpm which is pretty good. After 28km it was more mental rather than physical and after 31km it was really killing me. I lost my water bottle the night before so I didn’t have a good bottle for drinking during the race. Inappropriate drinking cause some temporary stomach pain during the race for me (similar to ones that I had summer 2014) There were tons of other excuses that I had during the race to stop running fast, but I ignored all of them and was able to successfully complete the run. Again after the race like last Saturday I got depression and it last for more than one complete day in a way that the day after this run I couldn’t mentally cope with a run over 2km. This is again an obvious symptom of overtraining because I was trying to get too much from my body in an unreasonable way. The key point here is to train in a regular bases but unfortunately sickness and small injuries disturb the weekly plan and I try to complete it in the remaining days of the week which makes the situation worse. The other point is I have to get a good idea of my marathon pace by the long tempo runs not with the speed or long runs or even race predictors. As a result I decided to set my marathon goal back to 3:20 which is consistence with my half marathon record and I’ll train for my tempo runs with the average pace 4:44 min/km not 4:41min/km. During the race up to 24 km, I completed 1L of powerade drink and had another half liter water up to the end of the race. I also had NB in this long hot run today.

On Sunday (04/10): After a very heavy workout yesterday, I just wanted to get out and have a very easy relaxed short run. The heavy 35km long run of yesterday with the average pace 4:59 had such a huge mental impact on my mind that I really couldn’t continue to run more than 2km today. The reason is because in the past 3 days I had two very heavy workouts, one long tempo and a fast long run. That’s overtraining and depression and insomnia were the two obvious symptoms of that for me yesterday.I had the exact same feeling last Saturday were I was pushing myself too much after getting back to run from my cold by running 47km in three days included a heavy long tempo run. These are all because of irregular training and the main cause of that was my cold that I had a few days rest for it and after that I emphasized to continue my regular training without being fully recovered from my cold, usually you shouldn’t immediately get back to your regular training after a cold and there is a transient time for that.

2015 Training Week 16 (21/09/2015 to 27/09/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 3 run and 1 hike activities in this week. On Thursday (24/09) I had a 13K easy run with the following averages: (13.03 K, 5:47 min/km, 152 bpm, 112m elevation gain). On Friday (25/09) I had a 12.5K easy run with the following averages: (12.50 K, 5:45 min/km, N/A bpm, N/A elevation gain). On Saturday (26/09) I had a 22K run (tempo 15K) with the following averages: (22.00 K, 5:01 min/km, 169 bpm, 74m elevation gain). On Sunday (27/09) I had a Grouse Mountain BCMC hike with the following averages: (3.87 K, 28:25 min/km, 853m elevation gain) and the return trip with the following averages: (3.87 K, 4.3 kph).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
219K walk2313K easy run12.5K easy runTempo 15K runGrouse Mountain-BCMC Hiking return47.5 km Run 3.8 km Hike

VO2Max and weekly mileage

My VO2Max this week in my (Thursday, Friday, Saturday) activities were (51, N/A, 50) ml/kg/min respectively. Also my weekly mileage in this week was 47.5 km run and 3.8 km hike.

About individual runs

On Thursday (24/09): It was my first run after five days rest for my cold and you can imagine how happy I’m about it. I finished my medication after seven complete days last night. Everything was good and something funny happened after the run. My hands were so tired and painful after the run just because of holding them up during the run and the reason seems clear to me. My entire body was so weak because of my cold and the medication that I took and the process of recovery for lower parts of my body was much faster than the upper part. Therefore, however I was so comfortable to have a 13K run, but after that my hands were as weak as it was a bit difficult for me to shift my right hand up and open the entrance door of the building with my keys!

On Friday (25/09): Again watch didn’t save the activity, It was restarted during the run. I restarted it, canceleled the current activity and sterted a new one, turned off the watch and again turned it on … none of them worked. I guess the key point is to have the watch fully charged (this time it was 40%) and also clear the memory all the time. One point that I forget to mention last time is about gaining wait immediately after you stop training for a few days. After my cold when I stoped training for about five days, I was gaining weight for about 3 pounds. That’s interesting to me and I found it multiple times. It’s not weired cause your body used to traing 70-80km/week and then you suddenly stop it for a few days, then you are welcome to gain weight. You can neglect the effect of your cold cause I experienced the same thing even when I wasn’t sick.

On Saturday (26/09): I was a bit anxious in my run today, partially because I was checking my watch too often, and the main reason for checking it is because I decided to have my splits every 3 kilometers (to make sure I’m running in the right pace every single moment) and because of the inaccuracy of the GPS in computing the average pace of a lap in the first kilometer, I had to check my watch and adjust my pace too often which was taking a lot of effort from me, both physically and mentally. Instead, when I decided just to listen to the rhythmic of my body, adjust my pace that way and run in the pace that I am more comfortable in it, I got the desired result for my tempo pace and I also had a very comfortable run. That method worked because I have already selected the right pace for my tempo runs and the whole experience shows the importance of having a good understanding of your current limitations, selecting the right pace for your goal, and also understanding your pace just by your body and without looking at your watch. Five seconds back the schedule in the entire 15km tempo run (70 min) was the result of my training today which is perfect. I also had depression for one or two days due to this heavy workout, that’s a symptom of overtraining and as a result I should adjust my tempo pace from 4:40 to 4:44 or my marathon goal from 3:17 to 3:20. 3:20 is consistence with my half-marathon record and like always I was trying to push myself too much by setting in 3:17 for my marathon goal.

2015 Training Week 15 (14/09/2015 to 20/09/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (15/09) I had a  speed run 4×1200 with the following averages: (13.43 K, 5:12 min/km, 158 bpm, 80m elevation gain). On Wednesday (16/09) I had an 8K easy run with the following averages: (8.01 K, 5:34 min/km, 148 bpm, 80m elevation gain). On Friday (18/09) I had a  20K long run with the following averages: (20.10 K, 5:45 min/km, N/A bpm, N/A elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
14Speed run 4×1200-400 recoveryEasy 8K17Long 20K195K walk41.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Wednesday, Friday) activities were (N/A, 52, N/A) ml/kg/min respectively. Also my weekly mileage this week was 41.5 km run.

About individual runs

On Tuesday (15/09): One day recovery was good enough for my Sunday long run knee issue and I didn’t have any knee or other problems for today run. My body is adapted to 80km/w run but it’s still struggling for the recovery of 30+km long runs as I was a bit tired yesterday in the sense that I wasn’t fresh enough to run up the stairs and my brain sent a huge amount of negative impulse this morning which indicated I am still tired from last long run which wasn’t true and I was also a bit depressed. They were both my brain’s way of trying to get me to stop from having my regular workout. The first key point is to have the long runs with the right pace (1min/mile easier than the race goal) and also having regular 8 hours sleep after the workouts. This article was pretty useful in this matter: http://www.runnersworld.com/for-beginners-only/how-slow-should-my-long-runs-be

On Friday (18/09): Apparently the activity was not properly saved in my watch so I have to upload it manually here. I got cold yesterday so I couldn’t make the tempo run yesterday and instead today I had long 20k which has the same distance as the tempo run but with an slightly easier pace. One issue for my morning run when I am sick is, when I get up in the morning I am usually too weak because of my cold and it takes me more than an hour to get into the situation that I would able to run, that would disturb my daily plan. The other issue is, I would not go for the speed, tempo runs because I am a bit weak and also because of sweating a lot in those workouts usually in the rainy weather of Vancouver these days, I am really scared of having a bad cold after speed/tempo runs.The solution is to try to keep the weekly mileage around 80km/week having the long 30k runs in your plan and continue your regular plan after you got better from your cold.

2015 Training Week 14 (07/09/2015 to 13/09/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (08/09) I had an 8K easy run with the following averages: (8.00 K, 6:07 min/km, 139 bpm, 68m elevation gain). On Wednesday (09/09) I had an 11K easy run with the following averages: (11.00 K, 6:35 min/km, 130 bpm, 123m elevation gain). On Thursday (10/09) I had a  5K tempo run with the following averages: (5.01 K, 4:54 min/km, 160 bpm, 36m elevation gain). On Sunday (13/09) I had a  30K long run with the following averages: (30.00 K, 5:05 min/km, 164 bpm, 199m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
7Easy 8KEasy 11KTempo 5K1112Long 30K54.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Wednesday, Thursday, Sunday) activities were (51, 51, 51, 51) ml/kg/min respectively. Also my weekly mileage this week was 54.0 km run.

About individual runs

On Tuesday (08/09): However I had a race on Sunday and I should rest for three days, but I have read in lots of different articles that complete rest may not be the best option if you wanna train immediately for another race and you might try to have easy runs in that period instead, that’s why today I had a very relaxed run with average pace 6:07 min/km Also after the race, I have a bit of pain in my lower left leg and the place of my previous injury 3.5 years ago. It’s not serious and I guess it should be OK by gradual training but I write it down here to have it for my records just in case.

On Thursday (10/09): I wanted to have my 13K Tempo run today but I was so tired and my legs were so heavy still from the race on Sunday that I decided to stop running at 5K. I thought if I complete the tempo 13K, then I have to sleep for the rest of the day. I was able to continue running up to 13K but not with the tempo pace , with a pace slightly easier like 5:00 min/km or 5:10 min/km.

The other issue is about the right spot that I can train for a long tempo run. Maybe the best place for me would be the sea wall , but anyways small environments like streets are not appropriate for long tempo runs and it’s also dangerous specially cause you want to run fast and you are also tired while crossing the street. However it was such a heavy workout for me today that I wasn’t able to complete but after that during my day, I feel so good and much better than yesterday and the day before. Maybe because the three recovery days of the race is gone. I have no backache today (compared to yesterday that I had a bit early after my workout) and much less pain in my legs.

On Sunday (13/09): It was a windy day along the sea wall especially up to lions gate bridge and it was acting almost like hills for runners, after that from lions gate to Coal Harbour and Canada place it was pretty warm, in general it was a pretty tough day. About my knee issue today, after 16km I felt my knees are improving by having a tiny small pain in both of them, after 22km the pain was more severe again in both of them and after 28 km , my left knee was hurting too much. Fortunately in all of the run, my knee condition didn’t slow me down even in the last 5 km I was running faster than my average and I really did a good job in it ( last 5k pace is 4:47,4:47,4:45,4:59,5:00 I decreased the speed in the last two km cause I found my average HR is 164 and I didn’t wanna push myself too much like a race to keep my pace remain high mainly because of the fear of having three days rest after the workout) I had 1.5 L water during the run (two water bottle) Mainly started drinking after 15km and finished the first bottle at 21st km. I had no other nutrition during the run. After the run, my knees were really hurting, but fortunately it didn’t disturb my sleep at night. Having one day rest after this run seems necessary to me mainly because of my knee condition

2015 Training Week 13 (31/08/2015 to 06/09/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run and 1 hike activities in this week. On Monday (31/08) I had a 12K long run with the following averages: (12.14 K, 4:52 min/km, 165 bpm, 127m elevation gain). On Wednesday (02/09) I had a speed run 8×600 with the following averages: (15.06 K, 5:13 min/km, 160 bpm, 61m elevation gain). On Thursday (03/09) I had a 9K easy run with the following averages: (9.03 K, 5:34 min/km, 144 bpm, 81m elevation gain). On Friday (04/09) I had a 11K run (tempo 8K) with the following averages: (11.00 K, 5:05 min/km, N/A bpm, N/A elevation gain). On Saturday (05/09) I had a 16K hike with the following averages: (16.16 K, 10:42 min/km, 77 bpm, 166m elevation gain). On Sunday (06/09) I had a 21K run (half Marathon race) with the following averages: (21.11 K, 4:33 min/km, 178 bpm, 64m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Long 12KTest WalkSpeed run 8×600-400 recoveryEasy 9K runTempo 8KPacific Spirit Regional TrailHalf Marathon-New Record68.3 km Run 16.1 km Hike

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Wednesday, Thursday, Friday, Saturday, Sunday) activities were (51, 51, 51, N/A, 51, 52) ml/kg/min respectively. Also my weekly mileage this week was 68.3 km run and 16.1 km hike.

About individual runs

On Monday (31/08): 6am run in a windy, cold, rainy morning, but who cares, it’s my daily schedule! I should specifically work on my cadence as it’s still too low (175spm vs 180spm that it should be) I should put the priority of my run on monitoring cadence and adjust other factors (HR and speed) afterwards. Usually cadence would directly impact on both of HR and speed and if you keep speed steady and try to increase cadence then your Ave HR would definitely increase and also if you try to increase cadence while keeping HR steady it would definitely decrease your speed. That analyse is specifically important while in the last 10K-5K of the marathon you are extremely tired, you possibly won’t have a perfect run and you should know how to manage the situation. That’s what I still don’t know how to manage it!

On Thursday (03/09): As I am increasing the intensity of the SOS runs, it’s mandotory for me to have a very easy paced run for the easy run. Usually when I get out for a easy run I would start having a relaxed run run with ave. pace below 5:10-5:15. By experienced I’ve found that with that approach I would get too tired in a couple of weeks and therefore I would adjust the SOS workout. It’s also mentioned in the Hanson’s training schedule that easy runs should have a 5:30-6:30 pace, so based on my experiences I asjusted the easy run to the appropriate one after the 4th km. The other point is after the hard workout of yesterday, I had a very deep sleep last night as I was too tired, but it was interesting that during the day I didn’t feel tired at all. and finally mornings are getting colder and colder, but it’s just for the first min that you get out of home and during the running it doesn’t bother at all.

On Friday (04/09): Watch didn’t work!

On Sunday (06/09): My new Half-Marathon record. I guess the whole idea of training hard 80km/6 days a week is to keep yourself mentally prepared for the last 5k/10k of the half/full marathon to keep running with your desired pace and not to give up,cause everyone knows the real race just starts at the last kilometers.

2015 Training Week 12 (24/08/2015 to 30/08/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (24/08) I had a  10K easy run with the following averages: (10.46 K, 5:02 min/km, 165 bpm, 53m elevation gain). On Tuesday (25/08) I had a  10K easy run with the following averages: (10.45 K, 5:03 min/km, 170 bpm, 59m elevation gain). On Wednesday (26/08) I had a  5K easy run with the following averages: (5.04 K, 5:24 min/km, 150 bpm, 49m elevation gain). On Thursday (27/08) I had a  13K long run with the following averages: (13.00 K, 5:01 min/km, 163 bpm, 59m elevation gain). On Friday (28/08) I had a  13K long run with the following averages: (13.17 K, 5:03 min/km, 161 bpm, 117m elevation gain). On Saturday (29/08) I had a  10K easy run with the following averages: (10.60 K, 5:04 min/km, 164 bpm, 217m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 10KEasy 10KEasy 5KLong 13KLong 13KEasy 10KTest Walk62.7 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Thursday, Friday, Saturday) activities were (50, 50, 51, 50, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 62.7 km run.

About individual runs

On Thursday (27/08): Improve stride length and prevent future injuries with this hip-opener: http://goo.gl/R7CSYl

On Friday (28/08): Medium rain!

On Saturday (29/08): It was such a heavy rain that I couldn’t even keep my head up!

2015 Training Week 11 (17/08/2015 to 23/08/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (18/08) I had a 10K easy run with the following averages: (10.00 K, 5:48 min/km, 153 bpm, 66m elevation gain). On Wednesday (19/08) I had a 10K easy run with the following averages: (10.44 K, 5:40 min/km, 152 bpm, 54m elevation gain). On Thursday (20/08) I had a 7K easy run with the following averages: (7.00 K, 5:22 min/km, 155 bpm, 27m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
17Easy 10KEasy 10KEasy 7K21222327.4 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Tuesday, Wednesday, Thursday) activities were (50, 50, 50) ml/kg/min respectively. Also my weekly mileage in this week was 27.4 km run.

2015 Training Week 10 (09/08/2015 to 16/08/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of my activities

First, let’s review my activities. I had 6 run and 1 hike activities during this period of time. On Sunday (09/08) I had a 5K easy run with the following averages: (5.00 K, 4:45 min/km, 172 bpm, 24m elevation gain). On Tuesday (11/08) I had a 5K easy run with the following averages: (5.00 K, 4:58 min/km, 181 bpm, 39m elevation gain). On Wednesday (12/08) I had a 5K easy run with the following averages: (5.00 K, 5:27 min/km, 164 bpm, 29m elevation gain). On Thursday (13/08) I had a 5K easy run with the following averages: (5.34 K, 5:09 min/km, 163 bpm, 24m elevation gain). On Friday (14/08) I had a 5K easy run with the following averages: (5.01 K, 4:39 min/km, 172 bpm, 29m elevation gain). On Saturday (15/08) I had a 10K easy run with the following averages: (10.00 K, 5:06 min/km, 160 bpm, 43m elevation gain). On Sunday (16/08) I had a 34.5K hike with the following averages: (34.50 K, 3.5 kph, 1941m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10Easy 5KEasy 5KEasy 5KEasy 5KEasy 10KCrown Mountain Hiking30.3 km Run 34.5 km Hike
345678Easy 5K5.0 km Run

VO2Max and weekly mileage

My VO2Max during this period of time in my (Sunday, Tuesday, Wednesday, Thursday, Friday, Saturday) activities were (50, 50, 50, 50, 50, 50) ml/kg/min respectively. Also my totals during this period of time was 35.3 km run and 34.5 km hike.

2015 Training Week 9 (20/04/2015 to 28/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of my activities

First, let’s review my activities. I had 4 run activities in this extended week. On Monday (20/04) I had an 8K easy run with the following averages: (8.00 K, 5:29 min/km, 148 bpm, 56m elevation gain). On Saturday (25/04) I had a 7.5K easy run with the following averages: (7.51 K, 5:06 min/km, 169 bpm, 48m elevation gain). On Sunday (26/04) I had a 25K long run with the following averages: (25.00 K, 4:59 min/km, 173 bpm, 53m elevation gain). On Tuesday (28/04) I had a 4K easy run with the following averages: (4.45 K, 6:00 min/km, 135 bpm, 23m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
27Easy 4K29301234.4 km Run
Easy 8K21222324Easy 7.5KLong 25K40.5 km Run

VO2Max and weekly mileage

My VO2Max this week plus in my (Monday, Saturday, Sunday, Tuesday) activities were (51, 51, 51, 51) ml/kg/min respectively. Also my total mileage during this period of time was 44.9 km run.

About individual runs

On Saturday (25/04): I was very busy and I missed four days. I’m not sure how to calculate how much my physical fitness have been dropped because of these four days rest, but I am going to ask it from a coach foresure.

2015 Training Week 8 (13/04/2015 to 19/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (13/04) I had a 10K run (slow tempo) with the following averages: (10.01 K, 4:49 min/km, 157 bpm, 87m elevation gain). On Tuesday (14/04) I had a speed run 6×800 with the following averages: (14.25 K, 5:35 min/km, 151 bpm, 111m elevation gain). On Thursday (16/04) I had a 15K run (tempo 8K) with the following averages: (15.30 K, 4:52 min/km, 162 bpm, 69m elevation gain). On Friday (17/04) I had a 8K easy run with the following averages: (8.00 K, 4:54 min/km, 162 bpm, 58m elevation gain). On Saturday (18/04) I had a 10K easy run with the following averages: (10.00 K, 5:51 min/km, 150 bpm, 124m elevation gain). On Sunday (19/04) I had a 16K long run with the following averages: (16.00 K, 5:30 min/km, N/A bpm, N/A elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K run (slow Tempo)Speed run 6×800, 400 recovery1515K run, Tempo 8KEasy 8KEasy 10KLong 16K73.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Saturday, Sunday) activities were (53, 52, 52, 52, 52, N/A) ml/kg/min respectively. Also my weekly mileage this week was 73.5 km run.

About individual runs

On Monday (13/04): Perfect ! Started running towards south cause I needed more hills and a new environment ! Gradually definition of Easy and Tempo runs are going to be changed. Right now, the right pace for the Tempo runs are 4:40 min/km and easy runs are something slightly faster than 5:00 min/km unless I’m tired or I had a couple of SOS workouts in a raw. This change makes more sense specifically when my VO2Max improved from 50 to 53 during last week. 53 was the highest VO2Max I obtained in past (first time at Sep 13 2014 https://connect.garmin.com/modern/activity/1151369855)

On Tuesday (14/04): My average time for the 800m intervals is 3:12 min while it should be 3:25min , that means I’m performing better than my marathon goal (3:12 hours vs 3:25 hours) . There was a very strong wind when I was running from false creek to english bay, thus you can see the Max HR for the return intervals (no wind) is slightly less than the Max HR for the other intervals (179bpm vs 185 bpm) The other factor for the speed runs is the stride length. My regular stride length varies between 1.10m-1.20m , while the average stide length in the recent three speed runs are 1.43m,1.36m,1.36 which is 20-30cm more than the regular stride length. This increase would put much more pressure on your hips and upper parts of your legs and as a result, stretching after the workouts is mandatory. The pain that I had in the lower side of my stomach (sport hernia) after the first speed run was also a result of this change. Now in the third week of having speed runs, I see flexibility of my body has been improved and that’s why I really feel good. I try to work on my flexibility cause that has a lot of enjoy for me.

On Thursday (16/04): Finally yesterday I found out the answer of my old question: whats the appropriate cadence for short distance runners i.e. 100m runners. Is it still around 180? After Tuesday speed workout and discussing about my stride length, I had a simple calculation as follows : distance= time x speed = time x cadence x stride length . Lets assume D=100m , so time ~ 10second =1/6 min, substituting in the above formula we have : 600=cadence x stride length. Now its clear that the average cadence cannot be around 180 cause then the average stride length should be over 3m which is really not possible. After that I went to the video for the world wide record for 100m and found out Usain Bolt and the second person in that race had 41,44 strides in the 100m race respectively i.e. Cadence = 256, 272 spm respectively. Again after awhile , need to use HT all day long. At this stage of my training , long distance walks are hard (after somepoint impossible) without HT.

On Friday (17/04): Problem in adjusting cadence in individual runs and also in my weekly ave. running cadence, as I can see since week 7 till now which is middle of week 8 , my weekly average running cadence gradually decreased from 179 spm to 177 spm. I can see a couple of reasons for that. The first one is, by adding the speed runs and also the cool down runs after the SOS workouts to my weekly training plans, my dominated running style has changed and it’s a bit harder for my body to recognize the 180 spm in my runs. The other issue is in the recent days, I am trying to increase my running speed. As you can see since Tuesday of week 7 till Friday of week 8 (today), my weekly average (pace , cadence and heart rate) has been gradually changed from (5:05,179,156) to (4:54,177,160). The change in the running cadence is absolutely negative and important cause cadence would totally change fluency of my runs. It also totally make sense to have this problem, cause it’s so difficult to keep your cadence steady while you are changing your speed. The change in my weekly average HR from 156bpm to 160bpm also seems negative to me, specifically in long distance runs, as I can see in the last (15k run tempo 8k) my ave HR=162 bpm and T.E=4.5 which is definitely too much for a simple tempo run and the reason is simple Ave pace of that run was 4:52 min/km which is too fast. I can see the idea of trying to increase your speed regardless of monitoring other factors was definitely wrong and the idea comes from the point that my VO2max last week improved to 52 and I was feeling my running ability has been improved. Thus I am going to modify the plan: In each run (specifically in tempo runs) first monitor and keep your cadence around 180spm. Also in the middle of your runs (specifically in long distance runs) monitor and keep your Ave HR below 160bpm and finally adjust cadence accordingly. Suggested first,second running pages: (Dist,L pace,L Cad, A pace), (Time, A HR, L HR) Just changed it 🙂

On Saturday (18/04): It was actually a recovery run with a very easy pace cause I was so tired. It is awesome that I don’t have to run 6AM at the weekend 🙂 Experiencing injury in my left leg and the answer is clear , running too fast, just look at my recent 5 workouts : (Dist,Pace)=(8,4:54),(15.3,4:52),(14.25,5:35(speed run)),(10,4:49),(16,4:50). Thats why in today run, I was slowing it down!

On Sunday (19/04): Again watch didn’t work. After 5K that I wanted to have a lap, when I pressed the lap bottom the watch was restarted. I tried multiple times (maybe 4 times) during my run to resume the activity but after each time I had the same problem. Even manually restarting the watch was not useful. I tried to save the activity but that didn’t work neither. Finally I discard the activity and started a new one which worked and I succesfully completed the whole 16K (only the last 9k was recognized by the watch). Now when I am trying to upload the activity , apparently the activity hasn’t been saved properly so I have to upload it manually. Ave pace~5:30 , Ave HR ~ 153 bpm. It was a really hard activity cause I was so tired because of what I explained yesterday.

2015 Training Week 7 (06/04/2015 to 12/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (06/04) I had a 13K easy run with the following averages: (13.39 K, 5:09 min/km, 152 bpm, 80m elevation gain). On Tuesday (07/04) I had a speed run 9×600 with the following averages: (15.07 K, 5:51 min/km, 150 bpm, 57m elevation gain). On Thursday (09/04) I had a 15K run (tempo 8K) with the following averages: (15.02 K, 4:57 min/km, 161 bpm, 65m elevation gain). On Friday (10/04) I had a 7K easy run with the following averages: (7.00 K, 5:00 min/km, N/A bpm, N/A m elevation gain). On Saturday (11/04) I had a 10K easy run with the following averages: (10.14 K, 5:09 min/km, 159 bpm, 62m elevation gain). On Sunday (12/04) I had a 16K long run (tempo 12K) with the following averages: (16.00 K, 4:50 min/km, 162 bpm, 80m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 13K runSpeed run, 9×600, 400 recoveryCasual walk15K run, tempo 8KEasy 7KEasy 10K runLong (Tempo) 16K76.6 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Saturday, Sunday) activities were (50, 50, 52, N/A, 52, 52) ml/kg/min respectively. Also my weekly mileage this week was 76.6 km run.

About individual runs

On Monday (06/04): I was supposed to have this 13K run yesterday, but even after getting out to have the run, I noticed that my six pack abs are so weak that I am not able to start running, So I postponed it to today. I guess the problem with six pack abs and stomach muscles is the “Athletic Pubalgia” or “Sport Hernia” that I was talking about it in past. There are certain exercises to avoid/improve this injury. The other fact is I also noticed that maybe 5:00 min/km pace is a bit fast for the easy runs, while based on Hanson’s method and while my Marathon goal is about 3:25hours , ave pace for easy runs should be 1-2 min/mile slower than the ave marathon pace. In my case the ave pace should be 5:25-6:00 min/km. This is important to modify my easy run pace particularly cause I’m sure with 5:00 min/km I would have some issues with my runs at the pick of my training (when I have 80+ km/week runs) . As the first step in this run, I was trying to run a bit easier and my ave pace is 5:09 min/km. I also want to mention in the past week , I was so tired during the week after my runs which might have multiple reasons (I was running fast or because of starting sos workouts)

On Tuesday (07/04): First it was supposed to be a 8×600 speed run but I had an extra one by mistake. It is two days (today and yesterday) that the watch is being restarted at somepoint about 5km. For the 400m recovery, like the way you were training in running room, just have easy walk i.e. HR=100-110 bpm, I was trying to jog for the recovery time i.e. HR~150bpm and it didn’t work (low power for the actual speed workouts) I was also stretching after the whole workout which was EXTREMELY useful (much less abs and right side stomach pain compared to last time, although I still have a little bit of pain in the location of right side HT) Finally I really need to find a good place for the interval training before I start the workout. While I had a shift for the 13k easy run (I did it on Monday instead of Sunday) so I missed the 4 mile easy run of Monday, therefore for the warm up-cool down I had 7k run instead of 2 mile, and i just need to have 2.6k extra run (9k run on Friday) to compensate the whole thing. I went through the intervals and find out I was doing good, desired time for 600m was 2:33 and I was completing almost all of them faster than that (except the second interval were there was an issue with my watch and it was restarted)

On Thursday (09/04): Awesome :D:D:D 3.5k warm up and cool down each. I still have the tempo runs at 4:40 min/km which should be 4:51 min/km. I guess I’ll modify it for long distance tempo runs i.e. 8,9,10 mile tempo runs. Also be careful about dehydration cause you had this problem in past. Have enough water during the day.

On Friday (10/04): Again after finishing the activity when I press the stop button, my watch was restarted and when I saved the activity and tried to upload it to garmin connect it didn’t work and in fact the workout haven’t been saved.

On Sunday (12/04): It was a long run, but I made it a fast tempo run for the first 12K (Ave. Pace 4:40 min/km) and a cool down run for the remaining 4K run (Ave Pace 5:09min/km) I had a busy week with a total mileage of 76.62km because of shifting a 13k run from last Sunday to this Monday. Still feeling good with this plan which means my pace is not too high, otherwise I would feel tired. The other positive point is about performance of my heart while my weekly average heart rate for my activities is 158 bpm, much less than a few weeks ago which was up to 170 bpm. Also my Max HR is about 176bpm while it used to be about 190 bpm which was not good and I had heart issue a couple of times due to high Max HR.

2015 Training Week 6 (30/03/2015 to 05/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

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 (30/03) I had a 7K easy run with the following averages: (7.03 K, 5:01 min/km, 166 bpm, 47m elevation gain). On Tuesday (31/03) I had an 8K tempo run with the following averages: ( 8.01 K, 4:41 min/km, 172 bpm, 37m elevation gain). On Wednesday (01/04) I had a 13K easy run with the following averages: (12.83 K, 5:04 min/km, 161 bpm, 87m elevation gain). On Friday (03/04) I had an easy 2K run with the following averages: (2.46 K, 4:51 min/km, 159 bpm, 25m elevation gain) and a speed run 12×400 with the following averages: ( 13.69 K, 6:25 min/km, 141 bpm, 66m elevation gain). On Saturday (04/04) I had a 7K easy run with the following averages: (7.01 K, 5:00 min/km, 158 bpm, 32m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 7K runTempo 8K runEasy 13K runCasual WalkEasy 2K run Speed run, 12×400 Easy 7K run551.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Saturday) activities were (50, 50, NA, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 51.0 km run.

About individual runs

On Monday (30/03): Starting a happy week by winning an argue that I had with my friend a few weeks ago about a technical running question. The argue was a bit challenging and that’s why even a few weeks after that, I am pretty happy to see I was in the winning position. He was claiming that the professional 100m runners can easily complete the marathon faster than me right at the moment and without any kind of training. I simply told him that your potential running ability is just a function of VO2max and obviously their VO2Max is much higher than mine, but in order to achieve your potential and complete the marathon in a good timely manner, you have to train based on a Marathon training plan. He emphasized that training schedule of professionals for even 100m is good enough and I told him not, based on a couple of simple reasons such as the first time you wanna complete a 20+km and 30+km run in your life, you would hit the wall and you would have some difficulties to complete the job. Anyways, today I was asking a coach about the issue and she simply told me that right at the moment and without any specific training, they might not even able to complete the marathon injury free and I was like I had won the lottery Yeeeees 🙂

On Tuesday (31/03): Tempo runs are coming and it brings more happiness 🙂 the faster you run (injury free) the happier you are. Based on Hanson’s Marathon training, tempo and speed runs would start after five weeks of preparation with a total of 145km run in a certain schedule. In the first five weeks, I was running 169km but not as exactly as I was supposed to run, but at the beginning of the the sixth week, I am totally ready to follow up Hunson’s training schedule.
With 3:25:00 hours goal for the marathon, my pace for tempo runs should be 4:51 min/km. However while Garmin watch has 1% inaccuracy and also regarding the fact that I chose 3:25:00 in a way to avoid injury during the training and be in the safe side , for the tempo runs I decided to run with the average pace 4:45 min/km based on what my watch shows (unless something happens and I wont able to continue with that pace).
Today’s run was pretty OK and I didn’t feel any pressure on myself of any kind during/after the run and the ave pace was 4:41 min/km (30 seconds faster in 38 min compared to the schedule) .

On Wednesday (01/04): Starting long distance runs which would boost the strength of my legs & knees. The very strong wind today was literally acting like hills. Also at the end of the run due to low battery issue, my watch was dead and therfore there is a bit of inaccuracy in the data shown here (D=13k, Ave pace=5:00 min/km) As of this week, my weekly mileage would increase by 60-70 % and the main deal here is my nutrition. The problem is like always, I have very poor appetite and I can hardly eat enough calories that I need during the day (I also have to drink a lot of water). To have a better idea of my nutrition now, I usually eat once or twice a day! My friend was asking a marathoner three days ago and he told him it’s a big deal and if I really can’t eat good enough, the solution is to use the clif bars (exactly what I did today) The other issue is in the first few weeks that I would adapt to have 60+km weekly mileage, I might feel a bit tired which is pretty OK and the issue would be resolved in a few weeks. The other thing is, as long distance runs would start and the program would be more serious, I really need to have a strict schedule for the daily runs and also a strict routin for the daily life, For example the best time to have the long distance runs is at the weekend not during the week (cause you would be so tired that day) Finally the last thing is, I really have to use the HT all day long when my activities get tougher.

On Friday (03/04) 2K run: It was supposed to be the speed workout but due to some issue in creating the workout in my watch and also problem in adjusting the speed, I stoped the run and restarted a new speed run. Speed runs have a 2k warm up and a 2k cool down and in between you would have the interval training which at this time, it’s a 400m speed run and a 400m recovery repeated for 12 times.

On Friday (03/04) speed run: In this speed run, I had 2 issues , the first one is the question: whats is the right pace for the speed workouts and the second issue is again the problem that I had about the sport hernia. Regarding the first question, While I wanna complete the Marathon in 3:25 hours, for the speed workouts I should run 800m in 3:25min or equivalently 400m in 1:43min . When I was doing this workout as you can see, I completed almost all 400m in about 1:30min. I have to wait and see if that’s the right pace for all other speed workouts, then I have to modify my marathon goal (just a little bit). The other serious issue that I had in this run is, even by using HT, at the speed workouts, I have too much pressure on the lower part of my stomach (which is possibly sport hernia) and I have to seriously visit a sport doctor about this issue. Fortunately it just happens at the speed workouts and for the easy, tempo and long runs I have no issue and pain in the lower part of my stomach.

On Saturday (04/04): After the speed run of yesterday, I feel I need to have stretch exercises after my runs to release the muscles of my legs. No issue in this run.