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Training for my first 100km mountain race, Jan 2016


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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

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Whoa dude 5th place on a 50 mile run, that's awesome! Congrats! Did you hit the pub after??? At the marathons here they always have a giant flatbed truck full of bananas, and kegs of beer set up for the runners.

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Whoa dude 5th place on a 50 mile run, that's awesome! Congrats! Did you hit the pub after??? At the marathons here they always have a giant flatbed truck full of bananas, and kegs of beer set up for the runners.

I didn't have a beer for a few days after the run, not sure why as it's one thing I crave after hard sessions. Maybe I just forgot as I was catching up with friends and just having a good old time

 

I only did the 50km run NOT the 50miles, mine was the 'baby ultra'. 5th place yeah, but there were only 10 people running the 50km lol. I let a guy pass me about 30km in and I didn't realise he and I were in the same group otherwise I would have stuck with him, I let him go after I spent a couple of minutes in the toilet and it was only at prize giving I realised the bugger had got 3rd place. I should have skipped the toilet and stayed on his heels grrrrrrrr.

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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

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Whoa dude 5th place on a 50 mile run, that's awesome! Congrats! Did you hit the pub after??? At the marathons here they always have a giant flatbed truck full of bananas, and kegs of beer set up for the runners.

I didn't have a beer for a few days after the run, not sure why as it's one thing I crave after hard sessions. Maybe I just forgot as I was catching up with friends and just having a good old time

 

I only did the 50km run NOT the 50miles, mine was the 'baby ultra'. 5th place yeah, but there were only 10 people running the 50km lol. I let a guy pass me about 30km in and I didn't realise he and I were in the same group otherwise I would have stuck with him, I let him go after I spent a couple of minutes in the toilet and it was only at prize giving I realised the bugger had got 3rd place. I should have skipped the toilet and stayed on his heels grrrrrrrr.

 

LOL! It didn't occur to me that they would have bathrooms on the side of the race. But haha that's funny you dropped to 5th because you dropped trou! Still impressive buddy, and a hell of a lot farther than I could ever run. Plenty of time for beers in the future. Maybe you should come to the States and try a real ale!

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What an amazing day today was. We headed over to a little place called Diamond Harbour, found a great little cafe that served top coffee and the best vegan burger I have had in a long time. The girls loved it too, amazing scenery and a short cruise ride to get there and back. This is what life is all about aye

 

 

10170991_10152169151068720_6709097327338639152_n.jpg

 

1797571_10152169151133720_489524688163644797_n.jpg

 

10155096_10152169151028720_849296912457471327_n.jpg

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Those do look tasty, and strong!

 

Ross I'm game to take a trip across the pond. Might have to leave the lady at home haha!

 

I'm posting up pics of beer tonight since you've both tempted me!

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Look forward to seeing what you are drinking !!

 

Well I'm going to have to do a night run tonight as I didn't wake up in time to fit a long run in. Have to go into work for a few hours today but luckily for me I love my job...

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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

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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

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Another great little run this morning, wanted to put in one a bit quicker than race pace and my goal was 13km in close to an hour. Will type it up later but managed to knock out 13.5km in 65mins, which I was happy with considering the very hot & windy conditions.

 

 

sunny.png

 

23°C

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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

 

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3527

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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:

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3535

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Nice work on the PB buddy! I get so jealous of the space you have around there. One could run here (if it ever turns to summertime), but you'd be constantly hurdling potholes in the pavement - not to mention the crazy drivers. Never heard of oat milk. Is that just oats and water? I made some vegan horchata with that once - it was awesome!

 

I think this was the recipe:http://www.foodnetwork.com/recipes/marcela-valladolid/sweet-cinnamon-flavored-oatmeal-drink-horchata-recipe.html

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Thanks Chris, I'll have a look on the back of the box. I am presuming that basically it's just oats and water but I bet there's at least another one or two ingredients in it lol. Tastes great though, we can order it from one of our suppliers at work so I order by the box !!

 

Yeah there is lots of space over here, plus NZ is really under-populated anyway That road I run along in the photo (Grays Rd) is about 1.5km long and perfect for fast running as the road is smooth, hardly any cars use it and it's about 4km into the run so I'm nicely warmed up by the time I get there. When you get to the end of the road I normally turn left and there's another 1.5km of dead-straight road and slightly downhill... perfect !!

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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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