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).

0810K Run10K Run114K Run1310K Run33.8 km
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. 

2014 Training Week 6 (09/06/2014 to 15/06/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs


First Let’s mention my weekly total for this week, I had 30.03 km of run and 3.0 km of swim. This is the first week that I am adding swimming to my training plan and I am very happy about it. Also from this week, I started wearing my heart rate monitor and that helps me a lot to analyze my daily activities, compare them to each other and see how much effort I put in each of them.

During this week on Friday (13/06) and Saturday (14/06), I had two 1.5 km swims and my average pace in both of them was about 2:10 min/100m. I also had three 10K runs on Monday (09/06), Wednesday (11/06) and Sunday (15/06) with (average pace, average heart rate) equals (5:11 min/km, 163 bpm), (5:05 min/km, 177 bpm) and (4:59 min/km, 171 bpm) respectively.

10K run1010K run121.5K Lap Swimming1.5K Lap Swimming10K run30.0  km Run 3.0 km Swim

I was interested in finding out my weekly total just in terms of running. I googled the matter and found this article useful where it says a moderate 1.5 km of swim with ave. pace 2:00 min/100m is equals with a moderate 6.0 km run. Therefore my weekly total this week just in terms of running is about 42 km run. Comparing this week’s total with last week’s total (30 km run) I see a 40% increase in my weekly mileage. That is still OK as I had a 35 km run weekly total in week 3 and this week’s total has just about a 20% increase compared to week 3’s total.

Apparently I see the following pattern in my weekly mileages: I would have a high weekly mileage in one week and then I would reduce my weekly mileage for a couple of weeks as my body recovers and then again I would get back to a high weekly mileage. Ideally, I should stay on a certain weekly mileage (at least 3 weeks) before I increase it to the next level. Therefore my current approach is not ideal but as long as I have enough rest in my weekly training plan, chances of getting injured would be reduced.

2014 Training Weeks 1-3 (05/05/2014 to 25/05/2014)

Activity Details in Google Sheets

Activity Schedule in Google Docs


Beginning of my running journey

I officially started my journey of running and marathon training in summer 2014. I had the passion of running since high school and since that time on and off I was running, but I never had the experience of calling myself a runner or a marathoner. In fact I started this journey to call myself a runner and a marathoner.

Buying GPS watch and shoe from Costco

In my eyes, the very first step and one of the most important steps to start running seriously is buying a running GPS watch, if it comes with a heart rate monitor it would be great too. I purchased my first running GPS watch from Costco and it was Garmin Forerunner 610 , it came with a heart rate monitor as well.

As you can see in the above youtube videos, Garmin Forerunner 610 is a gorgeous running watch and it has a touchable screen that I love this feature of the watch. I also purchased a pair of Fila shoes from Costco for my runnings as well.

Getting injured and figuring out the reason

I turned on my watch on April 29th for the first test to see how it works and after that I had a few test runs/walks with it on May 5th, May 6th, May 16th and May 17th but non of them was a real comfortable run because of the difficulty that I had with my feet. Due to that difficulty, I was just able to walk properly and I couldn’t walk fast or run with my new watch and shoe.

I was thinking a lot about it and I was so disappointed as I never had this problem before and I finally guessed maybe it’s about my running shoe. As soon as I changed my shoe with an old one that I had since before, my problem solved. In fact this was my first running lesson about the importance of your shoe. I didn’t know Costco’s Fila shoes don’t count as running shoes. I paid the price and I found it through practice.

Finding a running club

In order to get encouraged more, I was thinking about joining a running club. I googled and found out a few running clubs in my neighbourhood in downtown Vancouver. I decided to try two of the most popular ones Running Room and Lululemon and select one of them for my primary running club.

I found Lululemon running club in Robson street is more a fun running club versus Denman Running Room club again in Robson street which was more a technical running club so I chose the Denman Running Room club. Lululemon runs was on Thursday evenings and Running Room runs were on Wednesday evenings and Sunday mornings.

Getting familiar with the concept of training plan

Through participating in Denman Running Room runs, I got familiar with the concept of training plan. Fortunately I joined their club at the right time because their new training program was due on June.

My first run with my Garmin Forerunner 610 watch

My first real run with my Garmin watch was on Friday May 23rd which was a 10K 56:54 run with 229m elevation gain. My previous 10K run before this was with Running Room and it was a 10K 60 min run. Therefore I had a 3 min improvement in this run which was pretty good. Unfortunately I didn’t wear my heart rate monitor in that run so I can’t say how intense my running was.

The Grouse Mountain Run/Hike with Running Room

My last run in this period was on May 25th which was a long distance 15K run with the Denman Running Room club with the following averages: (15.00 K, 8:01 min/km, 595m elevation gain) plus a 3K Grouse Grind hike. We started the run from the store, then through Lions Gate bridge and Capilano Pacific trail we went up to the base of Grouse Mountain. We had a short rest there and after that we climbed the Grouse Grind up to the top of Vancouver. Jason, one of my friends in the club told me however the Grouse Grind is just 3km, but because it is uphills it counts as a 10K run. We also had a 15K run from the store up to the base of Grouse Grind so this run was technically a 25K run. That’s what Jason told me.

1920212210K run2416K Grouse Mountain25.0  km Run
121314157K run10K run1816.6  km Run
6K run3K run78910118.8 km Run
28First test 🙂301234