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My log: Training for a sub 3.30 marathon


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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

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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

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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

1334783956_10thMay2014.jpg.317537573ea9c6c4ee2c0e5447f43937.jpg

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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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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:

Oats.thumb.jpg.62ecaa8071b026256eb2981d24818322.jpg

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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:

 

10175062_10152107591228720_175594132_n.jpg

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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

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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

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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...

 

 

10371680_10152051645580178_947464914598553624_n.jpg

 

 

Because that is about 20mins drive away from my house

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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

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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)

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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

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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 !!

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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

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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

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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

1859004766_McLeansIslandroute.thumb.JPG.c64a69b0ba520d0c072ae503ac9d8ced.JPG

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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

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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

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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

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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

1900338116_Wed25th.jpg.874e4491e6ca7dead08aa1ee3977e90c.jpg

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