My log: Training for a sub 3.30 marathon

[Mini Forklift]

First day nearly done and feeling great. I had a carrot, apple, pomegranate, kale, goji and ginger juice about 12pm and that's carried me through until the late afternoon.

 

For dinner I'm just going to mix up a packet of quinoa rice I found at our local supermarket with a freshly made kale salad, avocado and a yellow & red lentil curry I made up yesterday. Hoping to get out for a quick run for an hour or so later on after the kids are in bed, that's if the rain doesn't get any heavier

 

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3483

[Mini Forklift]

Just heading out for a morning run before work after having a few days off training.

 

Diet has been going well and I am feeling great as a result of juicing every day. Treated myself yesterday to a nice vege quaesadilla from a local restaurant that knows me well, they happily cater to all of my dietary requirements and look after me well. They know I like spicy foods so this time the chef made me up a hot salsa sauce with some jalapenos on the side ~ damn fine stuff

[Mini Forklift]

THURSDAY 10th APRIL

 

RUN TYPE: UNFORCED TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 6/10

 

POST-RUN BW: 130.24lb

 

MP3:

 

http://www.marillion.com/prodimages//prod/1343.jpg

 

DIST: 11.83km

TIME: 56:17

 

CALORIES: 902 (961cal/hr)

 

AVE SPD: 12.61kph

AVE PCE: 4.45min/km

MAX SPD: 17.32kph

MAX PCE: 3.27min/km

[Mini Forklift]

Late on Saturday afternoon right now, feeling good and legs are ready for a hammering. Just getting ready to head out for a couple of max pace intervals for somewhere around a 10-12km total run (my watch will take care of all the numbers). It should look something like this:

 

 

Warm up: 4km

Interval #1: 1.5km

*short recovery 2-4mins*

Interval #2: 1.5km

Cool down: 4km

 

 

I'm running out to the back of the airport, one of my favourite routes that I run at least a few times every week. There's a long flat section I'm guessing to be about 1.5km where I'm going to start doing more speedwork, it's the perfect stretch of road for developing speed/speed-endurance. Will post up the session later tonight MF.

[Mini Forklift]

I'm running out to the back of the airport, one of my favourite routes that I run at least a few times every week. There's a long flat section I'm guessing to be about 1.5km where I'm going to start doing more speedwork, it's the perfect stretch of road for developing speed/speed-endurance. Will post up the session later tonight MF.

 

And here it is, the fastest road in Christchurch http://www.theironden.com/forum/images/smilies/ranger.gif

 

 

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

[Mini Forklift]

SATURDAY 12th APRIL

 

RUN TYPE: MAX PACE INTERVALS

SHOES: BROOKS 'GHOST'

INTENSITY: 9/10

 

WARM UP

DIST: 4.432km

TIME: 24:14

AVE SPD: 10.97kph

AVE PCE: 5.28min/km

 

INTERVAL #1

DIST: 1.251km

TIME: 5:11

AVE SPD: 14.45kph

AVE PCE: 4.09min/km

MAX SPD: 17.48kph

MAX PCE: 3.25min/km

 

INTERVAL #2

DIST: 1.075km

TIME: 4:12

AVE SPD: 15.32kph

AVE PCE: 3.54min/km

MAX SPD: 17.65kph

MAX PCE: 3.23min/km

 

COOL DOWN

DIST: 5.062km

TIME: 25:02

AVE SPD: 12.13kph

AVE PCE: 4.56min/km

MAX SPD: 16.67kph

MAX PCE: 3.35min/km

 

 

TOTAL TIME: 58:41

TOTAL DIST: 11.82

CALORIES: 908 (928cal/hr)

[Mini Forklift]

Just entered a 50km race that's coming up on Sunday 27th April.

 

7am start, should be fun MF.

 

 

http://nz.srichinmoyraces.org/100km-race

[Mini Forklift]

TUESDAY 15th APRIL

 

RUN TYPE: EASY w LAST 500m RAN AT TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

MP3:

 

http://s.pixogs.com/image/R-150-2039411-1388926521-3264.jpeg

 

DIST: 13.65km

TIME: 1.11:00

 

CALORIES: 1070 (904cal/hr)

 

AVE SPD: 11.53kph

AVE PCE: 5.12min/km

MAX SPD: 16.76kph

MAX PCE: 3.34min/km

[Mini Forklift]

THURSDAY 17th APRIL

 

RUN TYPE: COMFORTABLE FASTED w LAST 1,000m RAN AT TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 6/10

 

PRE-RUN BODYWEIGHT: 130.68

POST-RUN BODYWEIGHT: 129.98

 

*PB*

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/d/de/Album_a_good_day_by_priscilla_ahn.jpg

 

DIST: 5.8km

TIME: 26:41

 

CALORIES: 342

 

AVE SPD: 13.05kph

AVE PCE: 4.36min/km

 

** My GPS watch battery was flat this morning so just had to make do without, hence there being a little less data than normal

[Mini Forklift]

FRIDAY 18th APRIL

 

RUN TYPE: TREADMILL

SHOES: BROOKS 'GHOST'

INTENSITY: 5/10

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/1/1d/TransAtlanticBridgeAcrossForever.jpg

 

"Probably one of the best albums ever to be committed to tape."

 

DIST: 17.24km

TIME: 1.30:00

 

AVE SPD: 11.5kph

AVE PCE: 5.13min/km

MAX SPD: 14kph

MAX PCE: 4.17min/km

[Mini Forklift]

SUNDAY 20th APRIL

 

RUN TYPE: COMFORTABLE

SHOES: BROOKS 'GHOST'

INTENSITY: 4/10

 

POST-RUN BW: 130.68

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/0/04/TransAtlanticLiveInAmerica.jpg

 

DIST: 11.53km

TIME: 55:48

 

CALORIES: 895 (962cal/hr)

 

AVE SPD: 12.4kph

AVE PCE: 4.50min/km

MAX SPD: 19.72kph

MAX PCE: 3.02min/km

[Mini Forklift]

TUESDAY 22nd APRIL

 

RUN TYPE: ULTRA PACE w LAST 500m VERY HARD

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

POST-RUN BW: 130.68

 

MP3:

 

http://covers.mp3million.com/0664120/200/Chickenfoot%20-%20LV.jpg

 

DIST: 22.31km

TIME: 2.01:41

 

CALORIES: 1,640 (808cal/hr)

 

AVE SPD: 11kph

AVE PCE: 5.27min/km

MAX SPD: 20.32kph

MAX PCE: 2.57min/km

[Mini Forklift]

WEDNESDAY 23rd APRIL

 

RUN TYPE: SHORT COMFORTABLE

SHOES: BROOKS 'GHOST'

INTENSITY: 5/10

 

POST-RUN BW: 128.92

 

MP3:

 

http://www.marillion.com/prodimages//prod/1416.jpg

 

DIST: 5.29km

TIME: 26:11

 

CALORIES: 382 (875cal/hr)

 

AVE SPD: 12.11kph

AVE PCE: 4.57min/km

MAX SPD: 14.98kph

MAX PCE: 4.00min/km

 

 

** Didn't feel like I had much gas in the tank this morning, the 'turbo button' that I can normally apply wasn't working !! Guessing from my bodyweight I might be a little dehydrated, so will take in a few more calories and fluids throughout the day

[Mini Forklift]

So all I have left is two 60min runs tomorrow (morning & evening) and then that's it until the race

 

Friday and Saturday will be a chance for me to rest and recover before the early race start on Sunday morning. Have never raced a 50km before so I am really looking forward to it. My plan is to go out at around a 5'27"km pace and hold that ~ the splits I am aiming for are:

 

5km: 27.30

10km: 54.30

21km: 1.55.00

42km: 3.52.00

 

If I can get to the 42km mark inside 4hrs I should be on track to finish up around 4.40 for the 50km.

[Mini Forklift]

THURSDAY 24th APRIL

 

RUN #1

 

RUN TYPE: COMFORTABLE w LAST 3km RAN AT TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 6.5/10

 

PRE-RUN BW: 130.68

POST-RUN BW: 129.8

 

MP3:

 

http://musicimage.xboxlive.com/catalog/music.52985D07-0100-11DB-89CA-0019B92A3933/image?locale=en-NZ&w=180&h=180

 

DIST: 11.62km

TIME: 57:12

 

CALORIES: 891 (934cal/hr)

 

AVE SPD: 12.19kph

AVE PCE: 4.55min/km

MAX SPD: 18.11kph

MAX PCE: 3.18min/km

 

 

** Great little run this morning, what a difference a day and some good food can make. Felt strong, threw a few intervals in along the way with no issues recovering from the change of pace. I am excited for what this weekend has to offer

[Mini Forklift]

THURSDAY 24th APRIL

 

RUN #2

 

RUN TYPE: COMFORTABLE, FASTER THAN THIS MORNING BUT FELT EASIER ?!

SHOES: BROOKS 'GHOST'

INTENSITY: 5/10

 

PRE-RUN BW: 132

POST-RUN BW: 131.12

 

MP3:

 

http://covers.mp3million.com/0763761/200/The%20Hoax%20-%20Big%20City%20Blues.jpg

 

DIST: 9.72km

TIME: 46:10

 

AVE SPD: 12.63kph

AVE PCE: 4.45min/km

 

 

** Left my GPS watch at work so I had to work out my route distance using Mapometer. Right time to start unwinding ~ food and a beer me-thinks...

[Mini Forklift]

My dinners from the last three evenings...

 

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3500

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3499

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3498

[Mini Forklift]

Kids are finally up to bed for the night, just got back from a nice four course meal with my wife which is something we hardly ever get the chance to do.

 

Bag is all packed and I am feeling ready to run, looking forward to it. Early start in the morning as I have to be at Hagley park to sign on by 6.30am ~ race starts at 7am. Bring it on... hopefully just under 5hrs of not too much pain

 

 

[Mini Forklift]

The race went pretty well ~ I got 5th overall. Back for the awards ceremony in a few hours, wasn't as hard as I had imagined it would be

 

 

 

 

SPLITS

 

5km: 27:30

10km: 56:00

20km: 1.52.00

30km: 2.50.00

42.2km: 3.55:00

50km: 4.45:21

 

 

CALORIES: 2,993 (624cal/hr)

AVE SPD: 10.51kph

AVE PCE: 5.42min/km

MAX SPD: 15.54kph

MAX PCE: 3.51min/km

 

 

OFFICIAL RESULTS:

 

http://nz.srichinmoyraces.org/chch100k2014

[Mini Forklift]

THURSDAY 1st MAY

 

RUN TYPE: SHORT EASY

SHOES: BROOKS 'GHOST'

INTENSITY: 4/10

 

PRE-RUN BW: 132.44

POST-RUN BW: 131.56

 

MP3:

 

http://3.bp.blogspot.com/-7HK0TOyYcdo/UYKtCbCtggI/AAAAAAAAAi8/GQHVStOkKNU/s250/IMG_0351.JPG

 

DIST: 5.543km

TIME: 27:32

 

CALORIES: 393 (856cal/hr)

 

AVE SPD: 12.07kph

AVE PCE: 4.58min/km

MAX SPD: 15.45kph

MAX PCE: 3.53min/km

 

 

** On Monday 28th, the day after the race I walked 5km in 50mins as part pf my 'pro-active' recovery

[Mini Forklift]

FRIDAY 2nd MAY

 

RUN TYPE: COMFORTABLE FASTED

SHOES: BROOKS 'GHOST'

INTENSITY: 4.5/10

 

PRE-RUN BW: 132

POST-RUN BW: 130.24

 

MP3:

 

http://upload.wikimedia.org/wikipedia/en/1/1c/TransAtlanticLiveInEurope.jpg

 

DIST: 9.222km

TIME: 45:22

 

CALORIES: 668 (883cal/hr)

 

AVE SPD: 12.19kph

AVE PCE: 4.55min/km

MAX SPD: 15.82kph

MAX PCE: 3.47min/km

[Mini Forklift]

Here's my burger-fueled lunch from today mmmmmmmmm...

 

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3518

 

Off to bed now, hoping to get up early enough to fit in a decent run of about 3hrs tomorrow morning.

[Mini Forklift]

Will write last nights' run up soon but man... it slammed me. It was only about 12km but the first 6km were running into a gale-force headwind and it felt like I was barely moving. Before I turned the corner which put the wind behind me (YAY) I think I had only managed to average a 5.30/km pace and I felt pretty smashed, but the homeward bound tailwind must have really helped me out as I finished up with a sub 5min/km pace

[Mini Forklift]

A few cool race shots from last weekends ultra

 

 

 

QUICK FOOD & DRINK STOP, ABOUT 30km INTO THE RACE

 

 

 

500m FROM THE FINISH LINE WITH NOT MUCH LEFT IN THE TANK

 

 

 

"THAT'S IT, IT'S OVER? YEEHAA."

[Mini Forklift]

MONDAY 5th MAY

 

RUN TYPE: TOUGH RUN IN GALE FORCE WIND (into a mad headwind for first 5km)

SHOES: BROOKS 'GHOST'

INTENSITY: 6/10

 

PRE-RUN BW: 132

POST RUN DIFF: -2.2lb

 

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: 11.7km

TIME: 57:39

 

CALORIES: 882 (917cal/hr)

 

AVE SPD: 12.12kph

AVE PCE: 4.56min/km

MAX SPD: 15.39kph

MAX PCE: 3.53min/km

 

 

** Ran the last 7km in 30mins