Squat, bench, DL & occasional running

[Mini Forklift Ⓥ]

Spent the weekend competing in the NZ Chinese Association's 'Easter Tournament'. I was in the 5-a-side indoor soccer team, we managed to clinch the runner up post just going out to Wellington in the final (I'm the one on the right in the red T Shirt)



The pace was fast and it was pretty aggressive, we ended up playing 4 x matches which were 30mins each. I was knackered by the end of the night haha.

[Synny667]

I am looking forward to hearing of your progress and results

[JubNZ]

Nice!! 160km, just a casual 4 marathons (well nearly). Will be cool to follow your progress with this also.

Go hard!

[Mini Forklift Ⓥ]

Thanks guys, I will keep my log up and I intend to keep up with the weights (albeit not as heavy) MF.

[Mini Forklift Ⓥ]

FIRST WEEK RUNNING AFTER A COUPLE OF YEARS

SUN 24th: 5.3km in 30.00 (ave 10.5kph)
MON: 6.65km in 38.30 (ave 10.36kph)
TUE: REST
WED: REST
THU: 7.4km in 45.30 (ave 9.76kph)
FRI: Chinese Easter tournament: Indoor soccer + 1.5km in 7.00 (ave 12.86kph)
SAT: 7.85km in 48.00 (ave 9.81kph)
SUN: 12.21km in 1:25.00 (ave 8.26kph)

TOTAL: 35.6km

As strange as it sounds I actually need to decrease my speed/pace whilst I increase the distance and time spent on my legs. That will be the focus over the coming months, I'll be building up to around a 150km week which should be a pretty standard week of running for me.

[Mini Forklift Ⓥ]

Hope you like the little photo slideshow at the end of the video

[Cown]

I've been such a terrible blog friend lately, I'm sorry

I really miss cardio, but I still think you're off your rocker for this run haha
How does it even work? Do you run constantly for about 30hrs? I've never even heard of such a thing lol

[Mini Forklift Ⓥ]

Ran a very lesiurely 46.5km last week, now I have a couple of easy weeks into my legs I'm back into the 100km+ weeks starting from today. Will type up last week shortly, hope everyone had a good weekend MF.

[Mini Forklift Ⓥ]

SECOND WEEK INTO THE RUNNING

MON: REST
TUE: 15.83km in 1:50.00 (ave 8.63kph)
WED: AM - 7.35km in 46.15 / PM - 11.36km in 1:23.40 (ave 8.85kph)
THU: REST
FRI: REST
SAT: 12km in 1:20.00 (ave 9kph)
SUN: REST

TOTAL: 46.5km

[Mini Forklift Ⓥ]

How does it even work? Do you run constantly for about 30hrs? I've never even heard of such a thing lol

No, you probably walk as much as you run (if not more). General rule is that most people walk all of the hills and run the downhills, I would expect to do something like run for 30mins and then walk for 30mins. The walking is important to allow yourself to eat as well as offering your stomach the chance to digest the food and utilise the nutrients.

Most people say that 'running' through the night is the hardest part, as is being out there still running when you see the sun come up for the second time Definately going to be a race of extreme highs and lows, but I'll hopefully be as ready as I can for that.

[Cellar Yeti]

Sounds like a great endeavor my friend. Do you do interval training while training; like walk run walk?

[Mini Forklift Ⓥ]

Sounds like a great endeavor my friend. Do you do interval training while training; like walk run walk?

Yep, I've got a 60km run planned in a few weeks time and that will done as a run/walk. With ultra's (the longer ones) there comes a point when time on your legs/duration becomes more important than how many miles you are logging.

[Mini Forklift Ⓥ]

Yep, I've got a 60km run planned in a few weeks time and that will done as a run/walk.

This Wednesday, looking forward to it

[Mini Forklift Ⓥ]

WEEK THREE

MON: 17.07km in 2:09 (ave 7.94kph)
TUE: REST
WED: 10.2km in 1:04 (ave 9.56kph)
THU: REST
FRI: 10.2km in 1:03.20 (ave 9.66kph)
SAT: 6.8km in 42.00 (ave 9.71kph)
SUN: 7km in 42.00 (ave 10kph)

TOTAL: 51.3km


** Reasonable week of running, increased the mileage a little again and picked up my speed a fraction with each session in order to try and improve my conditioning. This coming week will be a considerably higher mileage week, so hopefully I'm starting to get a good enough base to absorb that.

[Mini Forklift Ⓥ]

Just heading out for my long run of the week, not sure how far yet but should be at least 50km...