Training for my first 100km mountain race, Jan 2016

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Mini Forklift Ⓥ
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Re: MY LOG: Training for a 1.30 half marathon

#121 Postby Mini Forklift Ⓥ » Mon May 12, 2014 5:36 pm

Woohoo, just hit a MASSIVE new PB for the main course/loop that I run. Somehow managed to shave more than a minute and a half of my best time !!

11.7km in a new best time of 53:23 ~ will type up the session later on once my watch has finished charging :)
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Re: MY LOG: Training for a 1.30 half marathon

#122 Postby Mini Forklift Ⓥ » Tue May 13, 2014 4:32 pm

TUESDAY 13th MAY

GRAYS RD AIRPORT LOOP *PB*

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RUN: FIRST 5km COMFORTABLE, LAST 7km @ 4min/km PACE
SHOES: BROOKS 'GHOST'
INTENSITY: 7/10

PRE-RUN BW: 132.44
POST-RUN BW: 131.12

MP3:

Image

DIST: 11.7km
TIME: 53:23

CALORIES: 884 (993cal/hr)

AVE SPD: 13.15kph
AVE PCE: 4.34min/km
MAX SPD: 16.43kph
MAX PCE: 3.39min/km

POST-RUN NUTRITION:

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Re: MY LOG: Training for a 1.30 half marathon

#123 Postby esqinchi » Tue May 13, 2014 6:32 pm

Nice work on the PB buddy! I get so jealous of the space you have around there. One could run here (if it ever turns to summertime), but you'd be constantly hurdling potholes in the pavement - not to mention the crazy drivers. Never heard of oat milk. Is that just oats and water? I made some vegan horchata with that once - it was awesome!

I think this was the recipe:http://www.foodnetwork.com/recipes/marcela-valladolid/sweet-cinnamon-flavored-oatmeal-drink-horchata-recipe.html

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Re: MY LOG: Training for a 1.30 half marathon

#124 Postby Mini Forklift Ⓥ » Wed May 14, 2014 5:06 pm

Thanks Chris, I'll have a look on the back of the box. I am presuming that basically it's just oats and water but I bet there's at least another one or two ingredients in it lol. Tastes great though, we can order it from one of our suppliers at work so I order by the box !!

Yeah there is lots of space over here, plus NZ is really under-populated anyway :) That road I run along in the photo (Grays Rd) is about 1.5km long and perfect for fast running as the road is smooth, hardly any cars use it and it's about 4km into the run so I'm nicely warmed up by the time I get there. When you get to the end of the road I normally turn left and there's another 1.5km of dead-straight road and slightly downhill... perfect !!
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THURSDAY 15th MAY

#125 Postby Mini Forklift Ⓥ » Wed May 14, 2014 5:15 pm

THURSDAY 15th MAY

GENERAL UPPER BODY (FIRST WORKOUT IN 6+ MONTHS) :?
BW: 132
30mins

HAMMER STRENGTH ROWS
1PPS x 12
2PPS x 12

PAUSED BENCH
BAR x 20
66 x 10
88 X 10
88 x 10

INC. D.BELL PRESS
31 x 10
40 x 10

SL U.HAND D.BELL ROWS
31 x 12
35 x 10

POST WO:

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Re: MY LOG: Training for a 1.30 half marathon

#126 Postby Mini Forklift Ⓥ » Fri May 16, 2014 11:13 pm

Looking forward to a hard and fast 20+km run tonight as I haven't been able to run for a few days (work, looking after the girls etc)...


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SUNDAY 18th MAY

#127 Postby Mini Forklift Ⓥ » Sun May 18, 2014 11:22 pm

SUNDAY 18th MAY

GRAYS RD AIRPORT LOOP (LONGER VERSION)

RUN: COMFORTABLE
SHOES: BROOKS 'GHOST'
INTENSITY: 5/10

PRE-RUN BW: 134.2
POST-RUN BW: 135.52 :?: :shock:

MP3:

Image

DIST: 15.5km
TIME: 1.14:00

CALORIES: 1,186 (962cal/hr)

AVE SPD: 12.57kph
AVE PCE: 4.46min/km
MAX SPD: 15.04kph
MAX PCE: 3.59min/km


** A good, strong run considering the temperature was below zero
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Re: MY LOG: Training for a 1.30 half marathon

#128 Postby Mini Forklift Ⓥ » Tue May 20, 2014 9:27 pm

WEIGHTS: GENERAL UPPER BODY

PAUSED BENCH
BAR x 15
88 x 10
110 x 8
121 x 8

HAMMER STRENGTH INCLINE PRESS
22PS x 10
33PS x 10
44PS x 10

CG EZ B.BELL MILITARY PRESS
55 x 10
55 x 10
66 x 10


RUN

HAGLEY PARK

RUN: EASY
SHOES: BROOKS 'GHOST'
INTENSITY: 4/10

PRE-RUN BW: 132.44
POST-RUN BW: 131.56

MP3:

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DIST: 6.65km
TIME: 32:15

CALORIES: 427 (794cal/hr)

AVE SPD: 12.37kph
AVE PCE: 4.51min/km
MAX SPD: 16.17kph
MAX PCE: 3.42min/km


** Really easy run, hope to get out again tonight for a harder & longer session
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Re: MY LOG: Training for a 1.30 half marathon

#129 Postby esqinchi » Wed May 21, 2014 8:39 am

Hey mate, looks like you are mixing up your training again - and hitting some weights. How are you feeling? Little DOMS? haha How's the shop doing?

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Re: MY LOG: Training for a 1.30 half marathon

#130 Postby Mini Forklift Ⓥ » Fri May 23, 2014 1:09 am

Thanks Chris. No I have been lucky, no DOMS at all from the weights which was not what I was expecting.

The shop is doing really well, have actually just had to advertise for another staff member as it's picked up that much I need another person to help on the shop floor. Brilliant!
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Re: MY LOG: Training for a 1.30 half marathon

#131 Postby Mini Forklift Ⓥ » Fri May 23, 2014 1:11 am

I'm coming to the end of my recovery period now, the real block of training towards the half starts at the beginning of June.

I think I am in a good place: my CV base is not too bad, I can comfortably hold 4.30/km pace for well over 10km and I am feeling fit, rested and healthy. I think adding in the weights along with getting back up in the hills for some hard 'grunt' sessions will see me right. Quality, consistent and hard training sessions should ensure a fast half marathon ~ one that will put me towards the 1hr30 mark. I'll know as I continue onwards but the numbers don't lie; I'm a firm believer that the proof of achieving your goal with running lies in ones' training stats.

... Oh, and here's why I want to get back up into the hills...


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Because that is about 20mins drive away from my house :wink:
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Re: MY LOG: Training for a 1.30 half marathon

#132 Postby esqinchi » Fri May 23, 2014 12:23 pm

Mini Forklift Ⓥ wrote:Thanks Chris. No I have been lucky, no DOMS at all from the weights which was not what I was expecting.

The shop is doing really well, have actually just had to advertise for another staff member as it's picked up that much I need another person to help on the shop floor. Brilliant!


Congrats on the business progress mate! Always tough in the first year, but looks like you are doing well!

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Re: MY LOG: Training for a 1.30 half marathon

#133 Postby Mini Forklift Ⓥ » Fri May 23, 2014 5:33 pm

Cheers Chris!

Just did an easy early morning run this morning, 12.2km at a consistent 4.46/km pace (think it took me around 58mins). Will write up later when I have more time MF.
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SATURDAY 24th MAY

#134 Postby Mini Forklift Ⓥ » Sat May 24, 2014 6:15 pm

SATURDAY 24th MAY

AIRPORT LOOP

RUN: EASY
SHOES: BROOKS 'GHOST'
INTENSITY: 3/10

BW: 132

MP3:

Image

DIST: 12.2km
TIME: 58:15

CALORIES: 924 (950cal/hr)

AVE SPD: 12.57kph
AVE PCE: 4.46min/km
MAX SPD: 15.2kph
MAX PCE: 3.56min/km


** A nice and easy early morning run
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Re: MY LOG: Training for a 1.30 half marathon

#135 Postby mrbear666 » Sun May 25, 2014 3:36 am

yo Mf hows things pal? nice pics, how high is that mountain? gotta get myself to new zealand one day! you doing any weights at all now or just running?

hope your weekend was a gdun!
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