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My log: Training for a sub 3.30 marathon


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Thanks Hobbs. Has been a funny week, eye seems to be healing well one day and then the next it's all blurry and watery. Still looking forward to the race, haven't been able to train this week due to my vision, so at least I will be well rested!

 

Heading out for around an easy 20-25km run tomorrow morning followed by a fasted (and faster) 10-12km run first thing on Friday. Then I leave for Wanaka about 9am Friday morning, it's a long drive from Christchurch so we'll get there sometime Friday afternoon. Race is Saturday morning.

 

My only goal is to finish sub 5 hours. Tough, hilly course with numerous freezing cold river crossings. Will be great

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RACE STATS

 

DIST: 42.2km

TIME: 5.33:55

 

AVE HR: 160 bpm

MIN HR: 120 bpm

MAX HR: 190 bpm

 

CALORIES: 4,753

 

AVE SPD: 7.58kph

AVE PCE: 7.54min/km

MAX SPD: 15.5kph

MAX PCE: 3.52min/km

 

MAX ALT: 2,896ft

MIN ALT: 1,237ft

TOTAL ASCENT: 3,710ft

 

 

Just waiting for the official race photos to be uploaded, but I have a few that my friends took

 

 

1932339_10203318254226044_514476843_n.jpg

 

Just enough time to stop for a quick fruit cider on the way down

 

 

1900049_10203318255666080_285299821_n.jpg

 

Pre-race dinner, the others were kind enough to order all vege Thai food just because of me. So lots of tofu, veges and other yummo stuff

 

 

1922236_10200817809848044_2004381120_n.jpg

 

I think I chased this guy for a while during one of the more lonely sections of the course

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Have taken an easy couple of weeks to allow my body to recover, I'm feeling great right now and this weeks runs have been really good.

 

Just got back from a 6.5km run where I averaged 4.51/km pace ~ felt like an extremely easy pace (almost a little slow to me) so that's promising going into the next block of training. I'll start logging my training again from next week, this downtime is important but I do like having structure and rigidity to my training weeks.

 

Diet has been on-point, very clean and nutritious and I'm sure that's why I am feeling so good in myself Here's a couple of meals I ate yesterday...

 

 

1) Vege sushi with shiitake mushrooms, seaweed salad

2) Black pepper 'steak' and steamed veges, bowl of coconut rice

2055873339_Blackpeppersteak.jpg.5039fcc9dd0e6564509e192f0089be5e.jpg

754929634_Shiitakesushi.jpg.3182f9d43037e8fcd93e357d135e3c42.jpg

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Last nights dinner was to die for, mushroom steak with tofu, steamed veges and coconut rice....

 

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3457

 

Just enjoying my morning coffee before heading out for an 'easy tempo' 6.5km, would like to clock a sub 30min time.

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Looking forward to head out for an hour or two this afternoon to Hagley Park, a beautiful place to run and I believe it's also the second largest park in the world (behind NY's Central Park).

 

 

http://www.emmabrittenden.co.nz/sites/default/files/styles/590x400/public/DSC_2431.jpg?itok=1EZPJY3Q

 

Just about to take the girls to swimming and then we usually pick up some beautiful, freshly made shiitake sushi on the way back home. Man I love the weekends

8561674_Badassshiitakesushi.jpg.add2597d951ebf2e46faae6f69a67472.jpg

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Here's a little clip from the promoters of the Motatapu off road marathon

 

 

 

http://www.odt.co.nz/files/featured_gallery/2009/03/10_38am_liz_nuttall_during_the_motatapu_marathon_n_1769136194.JPG

 

http://www.iconicadventures.co.nz/assets/Uploads/44.jpg

 

 

Never underestimate the river crossings !!!!

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Time to get locked in and serious.

 

Emphasis now is on continuing to get faster as the distance gets longer, with the goal of being able to hold 5min/km pace for the marathon distance. Plan to get out for a decent length run tonight, hopefully around 20km then I'm meeting a mate in the morning at Hagley Park... let's go

 

 

61765_10152094189803720_1774972473_n.jpg

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Well I haven't had much time to run these last few days as I have busy organising and promoting a seminar on health, nutrition and longevity (with a large focus on veganism, fasting and preventable disease)...

 

 

10003915_10152064278773720_1291737291_n.jpg

 

 

I am hosting it on behalf of my health store, it's going to be a busy night with around 60 people booked to attend. Just about to get ready to head down to the venue now, planning on a good couple of hours running in the morning to unwind and relax the mindg

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TUESDAY 1st APRIL

 

RUN TYPE: RELAXED FASTED MORNING RUN

INTENSITY: 5/10

 

PRE-RUN BODYWEIGHT: 129.8

POST-RUN BODYWEIGHT: 128.8

 

DIST: 5.3km

TIME: 25:40

 

CALORIES: 383 (897cal/hr)

 

AVE SPD: 12.37kph

AVE PCE: 4.51min/km

MAX SPD: 15.15kph

MAX PCE: 3.57min/km

 

+ 50 pressups when I got back from the run

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Awesome salad, made heaps so it's also my lunch today.

 

Treated myself to a new pair of running shoes as I think my current ones have close to 800km in them. I really like the ethics of Brooks as a company and I get the impression they are consciously trying to reduce their carbon footprint; plus if they're good enough for Chrissie Wellington they're sure going to be good enough for me

521128331_BrooksGhost.jpg.f4d64df1804ad9f506244192c83bc75a.jpg

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THURSDAY 3rd APRIL

 

RUN TYPE: TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 7/10

 

PRE-RUN BODYWEIGHT: 131.6

POST-RUN BODYWEIGHT: 130.2

 

*PB*

 

DIST: 11.7km

TIME: 55:02

 

CALORIES: 890 (970cal/hr)

 

AVE SPD: 12.71kph

AVE PCE: 4.43min/km

MAX SPD: 16.04kph

MAX PCE: 3.44min/km

 

 

POST-RUN RECOVERY:

Pea protein, almond milk, spirulina & 10g D-Ribose

1064639537_Recoveryshake.jpg.d04864c6c3e0c8435bbaad2d033a845d.jpg

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Legs are feeling surprisingly fine after yesterdays effort. Just fueling up before I head out on my long run for this week, depending on how I feel will probably be somewhere between 20-30km.

 

Just knocked up a nice little salad with some mixed salad greens, carrot, capsicum, kale and drizzled some mango & chili dressing over it

842522276_Pre-runlunch.jpg.b6567bee48f60b4b22345424e6b34dde.jpg

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SATURDAY 5th APRIL

 

RUN TYPE: SHORT & FAST

SHOES: BROOKS 'GHOST'

INTENSITY: 6/10

 

PRE-RUN CARDIAC STRESS TEST: 1%

POST-RUN (15mins) CARDIAC STRESS TEST: 8%

 

DIST: 6.42km

TIME: 29:46

 

CALORIES: 472 (951cal/hr)

 

AVE SPD: 12.93kph

AVE PCE: 4.38min/km

MAX SPD: 16.43kph

MAX PCE: 3.39min/km

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SUNDAY 6th APRIL

 

RUN TYPE: RECOVERY

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

POST-RUN BW: 129.8lb

 

MP3:

 

http://3.bp.blogspot.com/-Pv0aTuZShpc/UVL_b4FZ_QI/AAAAAAAAAJE/hVERhqE7_wk/s1600/538022_464773833590492_2029389892_n+(1).jpg

 

DIST: 13.25km

TIME: 1.07:50

 

CALORIES: 974 (861cal/hr)

 

AVE SPD: 11.72kph

AVE PCE: 5.07min/km

MAX SPD: 15.33kph

MAX PCE: 3.54min/km

 

 

WEEKS TOTAL: 41.7km

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I have decided that I will be changing my diet slightly from tomorrow, I am going to be fasting for at least one day out of each week and see how that affects my training. I love the concept of it and the health benefits it brings, not to mention the energy I derive from intelligently fasting throughout the course of the day

 

 

1962733_10151935058526160_1526362903_n.jpg

 

 

Some things I am implementing from tomorrow:

 

** First thing every morning ~ cup of warm water, 1/2 squeezed lemon, aloe juice & apple cider vinegar. This will replace my morning coffee

** No breakfast

** Lunch will be based around a salad depending on hunger, energy requirements etc

** Juicing every day ~ carrot, apple, pomegranate, kale, goji and ginger will be the main ones for these next few weeks

** More snacks through the day, increased vegetable & fruit intake

** Final meal(s) before 7pm

** Bed by 10pm

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