My log: Training for a sub 3.30 marathon

[Mini Forklift]

TUESDAY 6th MAY

 

RUN: TOUGH SESSION IN HOT & WINDY CONDITIONS

SHOES: BROOKS 'GHOST'

INTENSITY: 7/10

 

PRE-RUN BW: 132.44

POST RUN DIFF: -3.08lb

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg

 

DIST: 13.5km

TIME: 1.05:00

 

CALORIES: 1,025 (946cal/hr)

 

AVE SPD: 12.44kph

AVE PCE: 4.49min/km

MAX SPD: 15.56kph

MAX PCE: 3.51min/km

[Mini Forklift]

WEDNESDAY 7th MAY

 

RUN: FASTED COMFORTABLE TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 6/10

 

PRE-RUN BW: 132.88

POST RUN DIFF: -2.64

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg

 

DIST: 5.303km

TIME: 24:20

 

CALORIES: 376 (927cal/hr)

 

AVE SPD: 13.07kph

AVE PCE: 4.35min/km

MAX SPD: 16.59kph

MAX PCE: 3.36min/km

 

 

** Legs and body in general felt really good this morning despite it only being a short run

[Mini Forklift]

Just felt like a walk this morning for a change, so headed out to grab a coffee before work: 7km in 64mins.

 

Back to running tomorrow, hopefully a 20km'er.

[Mini Forklift]

SATURDAY 10th MAY

 

RUN: COMFORTABLE

SHOES: BROOKS 'GHOST'

INTENSITY: 4/10

 

POST-RUN BW: 132

 

MP3:

 

http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg

 

DIST: 6.632km

TIME: 30:57

 

CALORIES: 479 (928cal/hr)

 

AVE SPD: 12.86kph

AVE PCE: 4.39min/km

MAX SPD: 17.06kph

MAX PCE: 3.31min/km

 

 

** Realised today that it's at least 6 or 7 months since I have done any weights at all Now that speed needs to be a factor in my training I'm figuring it's not going to do me any harm. I'm able to hold onto a bit of muscle just from the running, I took this quick photo tonight so I can see where I am starting from. This is my 'runners physique' ~ one that's around 10lb less than when I'm PL'ing

[Mini Forklift]

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

[Mini Forklift]

TUESDAY 13th MAY

 

GRAYS RD AIRPORT LOOP *PB*

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3493

 

 

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:

 

http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg

 

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:

[Mini Forklift]

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:

 

[Mini Forklift]

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

 

MP3:

 

http://covers.mp3million.com/1025344/200/Transatlantic%20-%20Kaleidoscope%20CD2.jpg

 

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

[Mini Forklift]

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:

 

http://covers.mp3million.com/0573034/200/Transatlantic%20-%20More%20Never%20Is%20Enough%20CD1.jpg

 

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

[Mini Forklift]

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...

 

 

 

 

Because that is about 20mins drive away from my house

[Mini Forklift]

SATURDAY 24th MAY

 

AIRPORT LOOP

 

RUN: EASY

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

BW: 132

 

MP3:

 

http://www.marillion.com/prodimages//prod/1473.jpg

 

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

[Mini Forklift]

WEIGHTS: GENERAL UPPER BODY

 

B.BELL MILITARY PRESS

BAR x 12

55 x 10

55 x 10

 

D.BELL CHEST PRESS

35 x 12

44 x 10

53 x 8

 

SUPERSET

 

D.BELL FLYES

20 x 10

20 x 10

20 x 10

 

EZ B.BELL CURLS

55 x 10

55 x 10

66 x 10

 

SUPERSET

 

1 x ARM PREACHER CURLS

13 x 10

13 x 10

15 x 8

 

TREADMILL

 

RUN: CONTROLLED INCREASING-TEMPO SESSION

SHOES: BROOKS 'GHOST'

INTENSITY: 6/10

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/c/cc/Rockdustlightstar.jpg/220px-Rockdustlightstar.jpg

 

5mins @ 6kph

10mins @ 11kph

10mins @ 12kph

10mins @ 13kph

10mins @ 14kph

 

TIME: 45:00

DIST: 8.81km

 

 

** Treadmill felt good, even the final 10mins was pretty comfortable even though I was running at a decent clip (14kph = 1hr30 half marathon pace)

[Mini Forklift]

WEIGHTS

 

D.BELL SHOULDER PRESS

22 x 12

31 x 10

35 x 9

 

SUPERSET

 

D.BELL CHEST PRESS

39 x 12

56 x 10

55 x 8

 

LIFEFITNESS PEC DECK

88 x 10

88 x 10

 

SUPERSET

 

CG PRESSUPS (ON EDGE OF BENCH)

15

​15

 

 

RUNNING

 

RUN: FASTED MORNING RUN WITH OUR FRANCHISE SERVICES MANAGER

SHOES: BROOKS 'GHOST'

INTENSITY: 2/10

 

TIME: 30:00

DIST: 5km

 

 

** a nice easy run around Auckland airport at 6.30am. We both headed out straight after the workout

[Mini Forklift]

A few of my meals over the last couple of days...

 

 

 

 

 

Kale salad

Shiitake mushroom vege sushi

Homemade mixed bean curry with pilau rice

Tom Yum rice with beansprouts and BBQ soy 'pork'

[Mini Forklift]

TUESDAY 3rd JUNE

 

GRAYS RD AIRPORT LOOP

 

RUN: COMFORTABLE TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 6.5/10

 

PRE-RUN BW: 132.44

POST-RUN BW: 130.68

 

MP3:

 

http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg

 

DIST: 11.7km

TIME: 55:01

 

CALORIES: 959

 

TOT ASC: 275ft

AVE SPD: 12.77kph

AVE PCE: 4.42'/km

MAX SPD: 21.56kph

MAX PCE: 2.47'/km

 

 

** Not exactly sure where I lost time in this run, I thought I would have been sub 53mins as my pace was solid the whole way. Last couple of km's I ran at 4.15' /km pace ~ the whole run felt pretty good tonight.

 

I don't think I have ever ran over 20kph either !!

[Mini Forklift]

WEDNESDAY 4th JUNE

 

HEAVY LEGS, SHIT RUN

 

RUN: WAS MEANT TO BE INTERVALS...

SHOES: BROOKS 'GHOST'

INTENSITY: ZERO

 

PRE-RUN BW: 132.88

POST-RUN BW: 132.88

 

MP3:

 

http://covers.mp3million.com/1030273/200/Pat%20Metheny%20Unity%20Group%20-%20Kin.jpg

 

DIST: 6.41km

TIME: 31:17

 

CALORIES: 525

 

AVE SPD: 12.29kph

AVE PCE: 4.52'/km

MAX SPD: 19.46kph

MAX PCE: 3.05'/km

 

 

** Just had nothing in me tonight at all so ended up cutting the run short and turning back home. Felt like walking but I didn't

[Mini Forklift]

SUNDAY 8th JUNE

 

GRAYS ROAD, AIRPORT ROUTE

 

RUN: EASY SUNDAY MORNING

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

MP3:

 

http://www.marillion.com/prodimages//prod/1473.jpg

 

DIST: 11.72km

TIME: 57:33

 

CALORIES: 928 (967cal/hr)

 

AVE SPD: 12.21kph

AVE PCE: 4.54'/km

MAX SPD: 16.83kph

MAX PCE: 3.33'/km

[Mini Forklift]

Had a couple of days rest as I've had a spot of bronchitis so was happy to get out this morning and dodge the rain.

 

Will write up later this afternoon, but ran 19.5km in 1hr37.

[Mini Forklift]

WEDNEDAY 11th JUNE

 

McLeans Island (short route)

 

RUN: MARATHON PACE

SHOES: BROOKS 'GHOST'

INTENSITY: 5.5/10

 

MP3:

 

http://www.marillion.com/prodimages//prod/1466.jpg

 

DIST: 19.51km

TIME: 1.37:00

 

CALORIES: 1,486 (917cal/hr)

 

AVE SPD: 12.05kph

AVE PCE: 4.58'/km

MAX SPD: 17.5kph

MAX PCE: 3.25'/km

 

 

** Not a terrible run by any stretch, but legs definitely felt a bit heavy and I could feel that I wasn't running at 100% due to the remains of the bronchitis

[Mini Forklift]

[Mini Forklift]

SUNDAY 15th JUNE

 

AIRPORT ROUTE

 

RUN: COMFORTABLE

SHOES: BROOKS 'GHOST'

INTENSITY: 5.5/10

 

MP3:

 

http://www.marillion.com/prodimages//prod/1466.jpg

 

DIST: 11.6km

TIME: 56:20

 

CALORIES: 874 (930cal/hr)

 

AVE SPD: 12.32kph

AVE PCE: 4.52'/km

MAX SPD: 15.93kph

MAX PCE: 3.45'/km

[Mini Forklift]

Article in the new Winter edition of 'Vegetarian Living NZ' magazine...

 

 

[Mini Forklift]

WEDNESDAY 18th JUNE

 

WEIGHTS: UPPER BODY CIRCUIT

 

INC. D.BELL CHEST PRESS

31 x 12

40 x 12

44 x 10

 

CONVENTIONAL DL's

110 x 12

132 x 10

132 x 10

 

CG PULLUPS

8

8

8

 

FRONT PLATE RAISES

22 x 12

22 x 12

33 x 10

 

TREADMILL

 

RUN: EASY

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

MP3:

 

http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg

 

TIME: 22:30

DIST: 4.52km

 

INTERVALS (on road, not treadmill)

 

RECOVERY #1:

TIME: 1:52

 

INTERVAL #1:

TIME: 1:18 (over 337m)

PACE: 3.51'/km / 15.52kph

 

RECOVERY #2:

TIME: 1:57

 

INTERVAL #2:

TIME: 1:16 (over 347m)

PACE: 3.40'/km / 16.34kph

 

RECOVERY #3:

TIME: 2:08

 

INTERVAL #3:

TIME: 1:17 (over 329m)

PACE: 3.54'/km / 15.34kph

[Mini Forklift]

I have been taking it easy since that session on Wednesday, got some pretty decent DOMS in my hams so I made the most of being busy at work! How good does last nights dinner look

 

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3559

[Mini Forklift]

WEDNESDAY 25th JUNE

 

AVONHEAD PARK RUN

 

RUN: COMFORTABLE

SHOES: BROOKS 'GHOST'

INTENSITY: 5.5/10

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/e/ef/Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png/220px-Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png

 

DIST: 7.67km

TIME: 37:24

 

CALORIES: 557 (893cal/hr)

 

MIN ALT: -177ft

MAX ALT: 144ft

 

AVE SPD: 12.3kph

AVE PCE: 4.52'/km

MAX SPD: 16.39kph

MAX PCE: 3.39'/km

 

 

** At least I got a sweat on during this up-and-down run, legs felt pretty empty but there were moments where I felt good. Kept it short as I'm aiming to get out for another run after work tonight