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My log: Training for a sub 3.30 marathon


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THURSDAY 25th JUNE

 

SHORT LOOP

 

RUN: UNFORCED TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 6.5/10

 

MP3:

 

http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg

 

Chickenfoot - LV

 

*1km WARMUP ~ 4:45*

 

DIST: 5.13km

TIME: 22:59

 

CALORIES: 374 (976cal/hr)

 

MIN ALT: -33ft

MAX ALT: 141ft

 

AVE SPD: 13.38kph

AVE PCE: 4.29'/km

MAX SPD: 18.85kph

MAX PCE: 3.10'/km

 

 

** A nice fast-paced run before I picked the kids up from the in-laws house. Felt really good tonight and this wasn't really pushing it. Had plenty left in the tank to go quicker which I can take some confidence from

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SATURDAY 28th JUNE

 

TEMPERATURE: 0º F

 

AIRPORT LOOP, GRAYS ROAD

 

http://www.theironden.com/forum/attachment.php?attachmentid=6196&d=1403922428

 

PLANNED RUN: 5km EASY / 4km MODERATE / 4km TEMPO

SHOES: BROOKS 'GHOST'

INTENSITY: 7/10

 

MP3:

 

http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg

 

Chickenfoot - LV

 

BLOCK #1

 

TIME: 27:03

DIST: 5.221km

AVE PCE: 5.10'/km

 

BLOCK #2

 

TIME: 18:01

DIST: 3.846km

AVE PCE: 4.41'/km

 

BLOCK #3

 

TIME: 17:13

DIST: 3.891km

AVE PCE: 4.25'/km

 

 

TOTAL DIST: 12.96km

TIME: 1.02:19

AVE PCE: 4.48'/km

 

CALORIES: 1,012 (974cal/hr)

 

MIN ALT: 3ft

MAX ALT: 161ft

 

 

** A decent run, felt not too bad for the most part although I didn't have that extra gear over the last few km's. Felt like I was running slower than 4.25'/km... maybe that's why it was feeling hard though ?!

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MONDAY 30th JUNE

 

TEMPERATURE: 10º F

 

SHORT RUN, FAST LOOP AROUND AVONHEAD PARK

 

v=150&src=app&cookie=fzwq2jT1PUc-2RsN3tpzyWEA2ZmckhqdeSHPiA&x=128357&s=&y=83164&z=17&s=Gal

 

PLANNED RUN: EASY RUN TO THE PARK / 1 x FAST LAP / COMFORTABLE PACE BACK HOME

SHOES: BROOKS 'GHOST'

INTENSITY: 6.5/10

 

MP3:

 

http://www.marillion.com/prodimages//prod/1482.jpg

 

Marillion - Live, Latin tour

 

BLOCK #1 (WARM-UP)

 

TIME: 15:55

DIST: 3.2km

AVE PCE: 4.58'/km

 

BLOCK #2 (1/2 MARATHON PACE)

 

TIME: 06:48

DIST: 1.587km

AVE PCE: 4.17'/km

 

BLOCK #3 (COOL-DOWN)

 

TIME: 08:49

DIST: 1.959km

AVE PCE: 4.30'/km

 

 

TOTAL DIST: 6.747km

TIME: 31:33

AVE PCE: 4.40'/km

 

CALORIES: 499 (948cal/hr)

 

MIN ALT: -7ft

MAX ALT: 141ft

 

 

** A nice short run, really felt good to open it up around the park. Big difference from a month or so ago where running averaging a 4.40'/km pace would feel pretty tough ~ not anymore

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WEDNESDAY 2nd JULY

 

WEATHER CONDITIONS:

2°F, HEADWIND FOR FIRST 6km THEN RAIN & A CROSSWIND

 

ATTEMPT AT PB FOR MY REGULAR GRAYS ROAD LOOP

 

http://www.theironden.com/forum/attachment.php?attachmentid=6196&d=1403922428

 

RUN: AGGRESSIVE

SHOES: BROOKS 'GHOST'

INTENSITY: 9/10

 

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

 

*1km WARMUP ~ 5:21*

 

DIST: 11.63m

TIME: 51:43

 

CALORIES: 881 (1,022cal/hr)

 

MIN ALT: 59ft

MAX ALT: 190ft

 

AVE SPD: 13.49kph

AVE PCE: 4.26'/km

MAX SPD: 19.08kph

MAX PCE: 3.08'/km

 

 

http://www.theironden.com/forum/attachment.php?attachmentid=6213&d=1404256857

 

 

** This was a tough run due to the conditions but really happy with it. The headwind on the way out took a bit more out of me which I noticed coming into the final few km's, I had to dig deep to finish fast and strong. Shaved nearly 2mins off my previous PB so I think this one will stand for a while !!

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  • 4 weeks later...

Wow you did a 50K in about what I could probably finish a 50K in (did 42K in 4:13) but I did a hell of a lot more training then you. Well done! You are also very fit. I am skinny fat. I am 5'11" 165 lbs 20% bfat according to my scale which i'm not sure is accurate. how tall are you? what do you recommend for someone that doesn't do any strength training? maybe start small with pushups or something? What's next on the horizon for ya?

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