My log: Training for a sub 3.30 marathon

[Mini Forklift Ⓥ]

It wasn't an overly hard pace and I definately wasn't pushing hard. Thanks for checking in and your comments Dan, time will tell. It's all very well running these speeds for 20 or 30km... running them over the course of a marathon is what the difficult part is I guess.

 

[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
Recovery: 1km
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.

Here it is, the fastest stretch of road in Christchurch :ranger:

 

[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 and forecast to be cold and wet. Should be fun MF.


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

 

[Mini Forklift Ⓥ]

I'm a dipstick. Was thinking it was this Sunday ~ just realised I have a couple of weeks lol.

 

[ChrisLindsay9]

I'm a dipstick. Was thinking it was this Sunday ~ just realised I have a couple of weeks lol.

lol

Does that throw a monkey wrench in your prep?

 

[Mini Forklift Ⓥ]

lol

Does that throw a monkey wrench in your prep?

Nah not really, it was a spur of the moment entry so I haven't specifically trained for this race. Just a good chance to catch up with friends and get some good distance into the legs Chris.

 

[Mini Forklift Ⓥ]

TUESDAY 15th APRIL

RUN TYPE: EASY w LAST 500m RAN AT TEMPO
SHOES: BROOKS 'GHOST'
INTENSITY: 3/10

MP3:

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:

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:

"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

 

[GermaniaK]

Beep...beep...beep... a mini forklift backing up

Hows things buddy? See that you are training for a marathon all the best. Are you still hitting up the PL routine in between?