Making Beef Liver and Vegetables

This Week, I decided to make beef liver and vegetables which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste. The entire process of cooking took me about 2-3 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Beef Liver and Vegetables Cooking

2020 Training Week 13 (03/08/2020 to 09/08/2020)

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 3 run activities this week. On Tuesday (04/08) I had a speed 12×400 run with the following averages: (16.61 K, 6:55 min/km, 144 bpm, 35m elevation gain). On Thursday (06/08) I had a 14K run with the following averages: (14.01 K, 5:27 min/km, 148 bpm, 21m elevation gain). On Friday (07/08) I had a 00K run with the following averages: (13.01 K, 5:08 min/km, 152 bpm, 33m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
03Speed 12×4000514K RunTempo 13K080943.6 km
700222964544919310176236261078,609
78.4 kg78.0 kg78.4 kg78.2 kg77.1 kg77.4 kg77.8 kg

VO2Max and weekly totals

My VO2Max this week in my (Tuesday, Thursday, Friday) activities were (55, 55, 56) ml/kg/min respectively. My weekly totals this week were 43.6 km run and 78,609 steps. Total weight loss so far was 9.7 kg and this week’s weight loss was 0.9 kg.

About my weight loss

In regards to my weight loss this week, I have to mention that my lowest weight during the week happened on Friday (77.1 kg) so my actual total weight loss for the entire 13 weeks is 10.4 kg. That means I’m 2.6 kg behind the schedule (1 kg/week) and my total goal achievement is 80.0 %. Also it was the first week since the beginning of my diet that I stopped using the Slimfast supplements because it wasn’t useful for me anymore. I used it for 12 weeks and it helped me drop 8.8 kg.

About individual runs

On Tuesday (04/08): Average interval pace: 3:51.1 min/km, Average interval time: 1:32.44, The first week to have intervals after 12 weeks. Didnt want to go for strides which might cause me injury due to my history of injury from my strides. Must use cream after training and shower. Got a new max heart rate of 192 bpm.

Making Salmon and Vegetables

This Week, I decided to make salmon and vegetables which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste. The entire process of cooking took me about 2 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Salmon and Vegetables Cooking

2020 Training Week 12 (27/07/2020 to 02/08/2020)

Activity Details in Google Sheets

Activity Schedule in Google Docs

Summary of this week’s activities

First, let’s review my activities during this week. I had 4 run activities this week. On Tuesday (28/07) I had a 10K run with the following averages: (10.01 K, 5:23 min/km, 145 bpm, 24m elevation gain). On Thursday (30/07) I had a 13K run with the following averages: (13.01 K, 5:42 min/km, 154 bpm, 20m elevation gain). On Friday (31/07) I had a tempo 13K run with the following averages: (13.01 K, 5:17 min/km, 163 bpm, 65m elevation gain). On Sunday (02/08) I had a 16K run with the following averages: (16.01 K, 5:29 min/km, 153 bpm, 67m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
2710K Run2913K RunTempo 13K0116K Run52.0 km
16045152785659186191803902105394,693
79.3 kg78.5 kg78.5 kg79.1 kg78.9 kg78.4 kg78.7 kg

VO2Max and weekly totals

My VO2Max this week in my (Tuesday, Thursday, Friday, Sunday) activities were (55, 55, 54, 55) ml/kg/min respectively. My weekly totals this week were 52.0 km run and 94,693 steps. Total weight loss so far was 8.8 kg and this week’s weight loss was 0.7 kg.

About my weight loss

In regards to my weight loss this week, I have to mention that my lowest weight during the week happened on Saturday (78.4 kg) so my actual total weight loss for the entire 12 weeks is 9.1 kg. That means I’m 2.9 kg behind the schedule (1 kg/week) and my total goal achievement is 75.8 %. 

2020 Training Week 11 (20/07/2020 to 26/07/2020)

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 Tuesday (21/07) I had an 11K run with the following averages: (11.01 K, 5:17 min/km, 161 bpm, 47m elevation gain). On Wednesday (22/07) I had a 13K run with the following averages: (13.01 K, 5:39 min/km, 160 bpm, 85m elevation gain). On Friday (24/07) I had a tempo 11K run with the following averages: (11.01 K, 5:09 min/km, 159 bpm, 41m elevation gain). On Sunday (26/07) I had a 14K run with the following averages: (14.00 K, 5:29 min/km, 158 bpm, 21m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
2011K Run13K Run23Tempo 11K2514K Run49.0 km
9198161201874210143157421711619187106,248
79.4 kg79.8 kg79.8 kg79.7 kg79.3 kg78.9 kg79.4 kg

VO2Max and weekly totals

My VO2Max this week in my (Tuesday, Wednesday, Friday, Sunday) activities were (53, 52, 54, 54) ml/kg/min respectively. My weekly totals this week were 49.0 km run and 106,248 steps. Total weight loss so far 8.1 kg and this week’s weight loss -0.4 kg (gaining 0.4 kg).

About my weight loss

In regards to my weight loss this week, my weekly weight loss was -0.4 kg (gaining 0.4 kg weight) and more important than that my total weight loss was 8.1 kg. I have to mention that my lowest weight during the week happened on Saturday (78.9 kg) so my actual total weight loss for the entire 11 weeks is 8.6 kg. That means I’m 2.4 kg behind the schedule (1 kg/week) and my total goal achievement is 78.2 %. 

About individual runs

On Tuesday (21/07): I resumed my training after a week of rest and I am very happy about it. I was able to run today injury free which was a great pleasure for me. I didn’t have any problems during the run today. I am also very happy about my new running VO2Max which is 53. I washed my heart rate monitor properly before the run so the measured heart rate and VO2Max should be accurate. The other thing that I want to mention today is about my training plan. I switched my training plan to “faster road racing training plan for 10-12K training” but without the intervals. I got the idea of postponing the intervals for after 12 weeks from this article. Looking back at my improvement in the first 9 weeks makes me extremely happy. I lost 8.5kg in 10 weeks and during the 9 weeks of training I almost made a sub 50min 10K run which is very promising to me. I was doing a lot of calculations about my improvement in the second and third 9 weeks trainings and was thinking if I can improve 5 min of my 10K time during each period which means making a 10K sub 40min run in 30 weeks (~8 months) from the start point which would be very good. Anyways I’m not going to overthink about it because it’s a long way from now and everything can happen by that time. I just want to focus on training smart, losing another 8.5 kg of weight in next 10 weeks and improving my 10K run time during the same period of time. I also want to mention that this run was my longest run in the past 3.5 years because all of my long runs in that period of time was at most 10K . I am again happy about it too. After the run when I got home, I did a few stretches with my foam roller and my gym ball which helped my muscles a lot !

On Wednesday (22/07): A bit of pain in my left knee since the beginning of the run.

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 .

Making Beef and Lentil Stew

This Week, I decided to make beef and lentil stew which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste, specially I used ground beef in my cook instead of diced beef in the video. The entire process of cooking took me about 3 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Beef and Lentil Stew Cooking

California Vegetable, Corn, Green Peas and Fruit

Among the important things that I always try to keep them in my daily diet is vegetable and fruit, specially california vegetable mix, corn, green peas, apple, banana, orange and mandarin. What I usually do is, I buy a few packs of frozen vegetables, defrost them by boiling them in hot water, then keeping them in fridge in small quantities and serve them in a daily basis.

For the fruit, I buy apple, banana, Orange and mandarin, peel the skin off fruit, dice and mix them, keep them in fridge in small bags and serve them in a daily basis. I usually add salt, chili powder and pepper to the vegetable,  boil it in a little bit of water and serve it like a soup.

About the calories, each bag of california vegetable in the below photo contains about 100 calories and each bag of corn and green peas in the below photo contains about 300 calories.

Photo Gallery of Making California Vegetable, Corn, Green Peas and Fruit

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.

Making Beef and Bean Chili

This Week, I decided to make beef and bean chili which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste. The entire process of cooking took me about 3 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Beef and Been Chili Cooking

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. 

Making Chicken Breast and Vegetables

This Week, I decided to make chicken breast and vegetables which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste. The entire process of cooking took me about 2-3 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Chicken Breast and Vegetables Cooking

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. 

Making Khoresh Gheymeh (Persian Stew)

I usually cook my food for one week as I am not willing to cook everyday and I am also OK with having the same food for my main meal for one week. This week, I cooked Khoresh Gheymeh i.e. Persian Stew. I got the recipe from the below video and made some changes to it based on the advise of my mother. I also modified it in a way that it would be low calorie and more healthy.

After all, this is what I made and it was so tasty. “Khoresh Gheymeh” is one of my favorite persian foods. Here is photo gallery of my cooking:

Photo Gallery of Khoresh Gheymeh Cooking

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. 

Making Beef and Bean Stew

This Week, I decided to make beef and bean stew which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste. For the vegetable, I used parsley and celery. I also used kidney bean, black eyed bean and a little bit of rice in the food. The entire process of cooking took me about 2-3 hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Beef and Bean Stew Cooking

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.

Making Okra

This Week, I decided to make okra which is a very healthy food and it’s easy to cook too. The recipes is available all over the internet and you can use the following youtube video too:

I made a few changes to the ingredients based on my taste i.e. adding some split pea to the food. The entire process of cooking took me a few hours and instead I had my main meal for about one week. The photo gallery of my cooking is available in the below link:

Photo Gallery of Okra Cooking

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