Week #13

Distance Pace Weight
Last week 29.3 km 5:30 min/km 97.8 kg
This week 10.6 km 5:25 min/km 98.1 kg

Highlights of this week:

  • Got out for a Sunday run with Dave
  • Got back running at all!

Nothing much to say for this week as I actually only ran once. But at least this was an inspiration. Need to ramp up my volume this month so I am back on track in January.

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!

Week #11

Distance Pace Weight
Last week 35 km 5:32 min/km 99.1 kg
This week 63 km 5:34 min/km 98.4 kg

Highlights of this week:

  • Longest weekly volume so far
  • Toughed out mile repeats with the Den in a storm
  • Combined hills with long run to the point of fatigue

Nice drop in weight this week. Seems like I moving away from my plateau. The Sunday long run was a killer this week. As I went in the evening I wanted to stay in a well lit area so I opted for David to Shaughnessy and back on David. What a way to end the week. I am starting to feel the volume, so it will be interesting to see how I do next week…

Week #10

Distance Pace Weight
Last week 49.8 km 5:27 min/km 99.1 kg
This week 35 km 5:32 min/km 99.1 kg

Highlights of this week:

  • Pretty fast 13km run on Thursday. Felt good.
  • Survived the Lansdowne climb with the Den

First week that I have not met my targets. I wanted to run 18 – 20 km today, but it was raining so hard all day that I skipped the run. As the previous 9 weeks went really well, I am trying not to get too hung up about it. I will try to add a run tomorrow and perhaps next week to make up for the missing monthly volume. We will see. Even if I miss the monthly target, that’s ok. Not training for anything specific. I guess a recovery week is also a good thing and will give my body a little bit of rest time.

Week #9

Distance Pace Weight
Last week 47 km 5:30 min/km 99.8 kg
This week 49.8 km 5:27 min/km 99.1 kg

Highlights of this week:

  • First pouring rain long run – and I survived !
  • Nearly hit the 5 min/km in my medium run. Won’t be long now.
  • Larger weight loss this week than expected.

Another good week for me. Little surprised about the weight loss as I did not really change my eating habits this week. I guess the consistent running is taking its toll on my fat reserves. Speed was also a big one this week. Friday and Sunday runs show that my medium speed has picked up quite a bit. The only reason that it doesn’t show up more significantly is the fact that my easy run was slower than usual.

Week #8

Distance Pace Weight
Last week 42 km 5:35 min/km 100.4 kg
This week 47 km 5:30 min/km 99.8 kg

Highlights of this week:

  • First week under 100kg!
  • Longest run in this season, and also one of the hardest ones
  • No Clinic run this week. Did a faster medium run instead

Overall it was a good week. I did shuffle my week around a little and I ended up running 4 days instead of 5, but that was okay. I did a longer run on Thursday and added 2km to my long run. In the end it worked out well. But I am not quite there yet to put massive hills into the my long runs.

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)

Week #7

Distance Pace Weight
Last week 39.3 km 5:47 min/km 101.1 kg
This week 42 km 5:35 min/km 100.4 kg

Highlights of this week:

  • Longer runs are getting faster. My second 15km was faster and a lower heartrate than 2 weeks ago
  • Intervals with the 5:00 group at the Den are still very hard
  • My runs “feel” slower, but really are not

I think I will consider joining the Marathon clinic from the Den. That will give force my Thursday and Sunday workouts. Also, I am starting to think about in which races I would like to participate. Definitely I would like to run the First Half, but I think I might some shorter 5K – 10K in January thru April to get a feel where I stand with my fitness. It seems like the Lower Mainland Running Series has been renamed to “Super Series”. I need to keep an eye on this Series…

Week #6

Distance Pace Weight
Last week 36.9 km 5:39 min/km 101 kg
This week 39.3 km 5:47 min/km 101.1 kg

Highlights of this week:

  • First real long run putting 100+ min run under my belt
  • Survived first hills workout with the Den
  • My “easy” runs are getting pretty fast

On paper the numbers don’t look that great as they seem to indicate that I did not lose any weight and that I actually slowed down in my average pace. The pace was really dragged down by the Tuesday hills workout and weight wise I do not care too much as I am feeling very good.

The 6 week mark always felt kind of important as this is usually the point where I start feeling comfortable running. Where it is not hard getting out of the door and I know I can any distance if I adjust my pace accordingly. And yes, all the this things are starting to come together again. Now, the challenge is to stay on the wagon as long as possible. It is time to start planning some races…