Photo by Birk Enwald on Unsplash
This is my second day of training for the Vancouver Sun 10K Run scheduled for April 19, 2026. As yesterday was my rest day, I had not walked or run at all. Nevertheless, recovery is important and I do not regret taking a day off running.
Training
As it was a busy day at the office, I could not walk around the office building. I should fix that tomorrow and get at least 3000 steps at the office.
After my second meal, I went to the gym and walked 8.55 kms at an average pace of 10.04 minutes/km split as shown in the following photographs:
I plan to increase my pace by 5% every week for my long walk/run. This will get me closer to my goal of running the 10K in 55 minutes on race day.
Nutrition
As usual, I had a cup of coffee soon after I woke up.
At 10 am, I had my first meal of the day at my desk at the office.
- Two large boiled eggs.
- Quarter cup of crumbled fried chicken (homemade)
- Rajmah
- Pumpkin and pigeon pea dal
- Beetroot sabzi
- 5 figs
- Half an apple.
I did not go for a walk after my first meal. I had a cup of coffee at about 12:30 pm.
At 5:30, I had the following for my second meal.
- Two large boiled eggs
- Rajmah
- Pumpkin and pigeon pea dal
- Beetroot sabzi
- Half of baked tilapia with hot sauce
Hydration: I had ten cups of water.
Vitals
Today’s vitals are as follows:
- Resting heart rate: 53 bpm
- Blood Pressure at 6:27 am: 94/64
- Stress
- Rest: 11 h 37 m
- Low stress: 3h 24 m
- Medium stress: 35 m
- High stress: 26 m
- Highest Body Battery: 76
- My blood glucose levels was mostly between the 4-10 range with only one steep spike to ~11 mmol/L at around 11 am after the first meal and no spike after the second meal. The latter may be because I went to the gym within 15 minutes of my meal and brisk walked for 86 minutes.
Plans for tomorrow
Tomorrow, I will do a 30 minute run at 6.2 km/hr which works out to 9.7 minutes/km. I will follow that up with the upper body workout for 45 minutes:
- Assisted chin-up with a counterweight of 85 lbs: 3 sets of 15 reps
- Chest flys – 3 sets of 6 reps
- Regular rows 3 sets of 6 reps
- Vertical rows 3 sets of 6 reps
- Horizontal rows 3 sets of 6 reps
- Lat pulldown 3 sets of 6 reps.
- Dumbbell upright rows 3 sets x 6 reps
- Lateral shoulder rase 3 set x 6 reps
