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Training for my first 100km mountain race, Jan 2016


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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

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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.

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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

849176305_GraysRoad.jpg.d6b38b17d1e426499f2fb65c4b7dc579.jpg

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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)

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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

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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

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Hey bud, what kind of scale do you use that you can get such an accurate weigh-in? Does it handle other biometrics like water, body-fat, etc?

I just have a Tanita scale that does do all the bodyfat reading, water, muscle etc but TBH I don't really give it much credit with it's accuracy. It is however pretty darn accurate with bodyweight

 

I love Sri Chinmoy. His one arm press feat impressed me tremendously.

"Love is sweet, devotion is sweeter, surrender is sweetest." Sri Chinmoy

Thanks for checking in John, I agree with you completely. Such an amazing individual ~ just imagine what our world could be like with more people like him MF.

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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

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I hope you're spoiling your girls this easter mate I'm taking a break this weekend from training and posting so in case I don't get a chance to talk to you have an awesome easter!

You too mate, have a good one !!

 

Didn't train yesterday, took them chestnut picking which was something different. They really enjoyed it, now I'll be able to teach them how to dry them out and get them ready for eating

 

 

10154134_10152138961218720_8439092174766775404_n.jpg

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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

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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

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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

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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.

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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

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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...

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Not long till your race then matey!

Does your diet change that much when preparing for runs?

Nearly there, I hate the waiting part of it.

 

Diet doesn't change much for running but it does change a fair bit for lifting as I usually need to drop weight to make the class. Nothing major though, just swapping out heavier foods for lighter ones and manipulating my water intake.

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Just heard that the fiance of my wifes' cousin had a heart attack while training this morning, she's flying over to France to be with him.

 

Fingers crossed he will pull through, he has been put in an induced coma for the next 48 hours.

 

 

http://static2.stuff.co.nz/1398395486/699/9978699.jpg

 

 

http://www.stuff.co.nz/sport/other-sports/9978689/Christchurch-based-triathlete-suffers-heart-attack

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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

 

 

10177389_644812948920862_1973249465557323857_n.jpg

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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

 

 

10314614_621938204550255_1816797912002345904_n.jpg

 

 

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

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