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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Mon May 12, 2014 5:36 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Tue May 13, 2014 4:32 pm 
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Location: Christchurch, New Zealand.
TUESDAY 13th MAY

GRAYS RD AIRPORT LOOP *PB*

Image


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:

Image

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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Tue May 13, 2014 6:32 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Wed May 14, 2014 5:06 pm 
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Location: Christchurch, New Zealand.
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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 Post subject: THURSDAY 15th MAY
PostPosted: Wed May 14, 2014 5:15 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
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:

Image

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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Fri May 16, 2014 11:13 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
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)...


Image

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 Post subject: SUNDAY 18th MAY
PostPosted: Sun May 18, 2014 11:22 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Tue May 20, 2014 9:27 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
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:

Image

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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Wed May 21, 2014 8:39 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Fri May 23, 2014 1:09 am 
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Location: Christchurch, New Zealand.
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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Fri May 23, 2014 1:11 am 
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Location: Christchurch, New Zealand.
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...


Image


Because that is about 20mins drive away from my house :wink:

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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Fri May 23, 2014 12:23 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Fri May 23, 2014 5:33 pm 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
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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 Post subject: SATURDAY 24th MAY
PostPosted: Sat May 24, 2014 6:15 pm 
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Posts: 3840
Location: Christchurch, New Zealand.
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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 Post subject: Re: MY LOG: Training for a 1.30 half marathon
PostPosted: Sun May 25, 2014 3:36 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
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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