Month #3

November 2017

  Distance
Pace
Weight
HR
VO2 Max
Lactate Threshold
September 72 6:15 102.7 150 45 5:19 / 163
October 172 5:43 101.0 149 50 5:06 / 160
November 216 5:31 98.9 147 51 4:44 / 161

Second full month of running! I missed my volume target by 10 km which is fine. Also, a little bit a damper is the issue with my left knee. The pain is not really going away. I may need to take it a little easier to get some relief. But on the plus side I lost more than 2 kg in weight and all fitness numbers are really good (pace, VO2 Max, LT). I cannot complain at all. I signed up for the Marathon clinic next year with the Den. We’ll see how that goes…

Goals for December:

  • improve my knee problem
  • average weight around 98 kg
  • run 280 kms
  • average pace < 5:30 min/km
  • have fun!

Month #2

October 2017

  Distance (km)
Pace (min/km)
Weight (kg)
Average HR (bpm)
VO2 Max (mL/kg/min)
September 72 6:15 102.7 150 45
October 172 5:43 101.0 149 50

First full month of running! I hit all my targets I set out last month. I guess hitting targets is very easy when starting to run (again). You start off at a fairly low point and progress very quickly in the first 6 weeks, so there are no real surprises. Nonetheless it is nice to look at the progression as they actually quantify the changes. Overall I am very happy on how October turned out for me…

Goals for November:

  • no injuries
  • average weight around 99.5 kg
  • run 226 kms
  • average pace < 5:40 min/km
  • race a short distance (perhaps with Amelie)

Month #1

September 2017

Distance Pace Weight Average HR VO2 Max
72 km 6:15 min/km 102.7 kg 150 bpm 45 mL/kg/min

Technically, this was only a partial month of running as I started on Sep 11. Nonetheless, I do notice that my body is slowly getting used on the exercise again and that my weight is starting to trend down. Still a very long to go, but the last three weeks have been encouraging. I am happy that I started off again. Now, just stay with it and start setting some race goals. Perhaps I will do a 5K in November…

Goals for October:

  • no injuries
  • average weight around 101 kg
  • run 172 kms
  • average pace < 6:10 min/km
  • improve my easy run pace