First long run in the UK this year and it went OK. My "planned" pace was 4:53 for 16km which I thought was optimistic and I managed to maintain about 5:03 after the first couple of km. It was bloody cold (about 5-8 below 0 degrees Celsius, yet sunny). Hyde park was covered in frost and the sunny was incredibly low which made for a lovely scenic run. Unfortunately my watch ran out of memory (i have not uploaded my runs in a long time) so I didn't get a complete time for the approx 18 i believe I ran. It looks like i did about 16km in about 1h25m.
Calves felt good, had a good stretch and rollout after and a hot bath. Also had an early night with no booze the night before and plenty of water Friday and Saturday morning.
One great thing was my 2 large bowls of coco pops cereal i had after the run, not very paleo but i think i will continue that trend... one meal wont kill me, in fact I think the sugars should do some good.
Sunday 15 January 2012
Wednesday 11 January 2012
11 Jan 2012
6am : 3 scrambled eggs with bow;s of mixed veges (beans, peas, capsicums, onions, broccoli)
9am : apple and black coffee
1pm : 12 pieces sushi + small beef ramen soup
4pm apple and diet coke
7pm 50g cashews
8pm 200g salmon, tomato, beans & Quorn Kiev, Diet Ginger beer
9am : apple and black coffee
1pm : 12 pieces sushi + small beef ramen soup
4pm apple and diet coke
7pm 50g cashews
8pm 200g salmon, tomato, beans & Quorn Kiev, Diet Ginger beer
Tuesday 10 January 2012
10 Jan 2012 - Diet and Key Run #1
6am – mandarin
7am - apple and lean body low carb shake
10am - grande green tea
12 – 3 glasses of water, 2 sida cordilfolia
12:30 run
2.5 km in 15 minutes with stretches
1200,1000,800,600,400,200 intervals at 4:30 pace with 200 m rest periods
10mins warm down
COMMENTS : calves are hurting in rest periods and after run. Right foot Achilles insertion point if painful to touch and left soleus is somewhat tender above the ankle. Otherwise feeling ok. Back was seizing up in warm up, seemed ok after stretches. Held 4:30 pace easily, however stopping in the rest periods caused my legs to seized up, I should keep pace to under 6m/k in rests
1:45pm POD Duck wrap + heart beat salad with salmon + apple
3:00pm 4 glasses of water
5:00pm banana + tall Americano
7:00pm 50grams cashew and pistachios
8:00pm - 2 lean lamb steaks (about 10grams fat total) with red onion, red capsicum, bok choi and broccoli. Diet creaming soda
7am - apple and lean body low carb shake
10am - grande green tea
12 – 3 glasses of water, 2 sida cordilfolia
12:30 run
2.5 km in 15 minutes with stretches
1200,1000,800,600,400,200 intervals at 4:30 pace with 200 m rest periods
10mins warm down
COMMENTS : calves are hurting in rest periods and after run. Right foot Achilles insertion point if painful to touch and left soleus is somewhat tender above the ankle. Otherwise feeling ok. Back was seizing up in warm up, seemed ok after stretches. Held 4:30 pace easily, however stopping in the rest periods caused my legs to seized up, I should keep pace to under 6m/k in rests
1:45pm POD Duck wrap + heart beat salad with salmon + apple
3:00pm 4 glasses of water
5:00pm banana + tall Americano
7:00pm 50grams cashew and pistachios
8:00pm - 2 lean lamb steaks (about 10grams fat total) with red onion, red capsicum, bok choi and broccoli. Diet creaming soda
Marathon training diary begins
I want to start logging my progress to ward the Paris marathon 2012. Training was going ok up until my recent trip to Perth Australia were beer and social time negatively affected my progress and weight ;).
My goal is to break 4 hours for my first marathon, based on my estimates in the Run Less Run Faster book that should be doable, however I need to ensure I stay injury free and get my weight down.
A recent 5km time was about 22mins so I am using that for my pace to work out training pace and planned marathon. I am sure I can do a 5 km faster, but not significantly faster, so for now this will do.
In an effort to clean up my diet I am going semi Paleo. Its only semi as I will be having some MRP shakes such as Lean Body and Myoplex as getting good inexpensive food near work is not super easy and temptation then becomes an issue. I will also be trying to limit my drinking till the race. this will be interesting as I have a close friends engagement party (who is also doing the race), my dads 60th and my own wedding and bucks do.... Luckily there will be other marathon participants at all of these events so other than the bucks do I should be able to control my self.
http://www2.furman.edu/sites/first/Pages/FirstTrainingPrograms.aspx
14 weeks left, so here we go!
My goal is to break 4 hours for my first marathon, based on my estimates in the Run Less Run Faster book that should be doable, however I need to ensure I stay injury free and get my weight down.
A recent 5km time was about 22mins so I am using that for my pace to work out training pace and planned marathon. I am sure I can do a 5 km faster, but not significantly faster, so for now this will do.
- Short Tempo Pace (ST) : 4:35m/km
- Medium Tempo Pace (MT) : 4:44m/km
- Long Tempo Pace (LT) : 4:53m/km
- Planned Marathon pace : 5:05m/km
In an effort to clean up my diet I am going semi Paleo. Its only semi as I will be having some MRP shakes such as Lean Body and Myoplex as getting good inexpensive food near work is not super easy and temptation then becomes an issue. I will also be trying to limit my drinking till the race. this will be interesting as I have a close friends engagement party (who is also doing the race), my dads 60th and my own wedding and bucks do.... Luckily there will be other marathon participants at all of these events so other than the bucks do I should be able to control my self.
http://www2.furman.edu/sites/first/Pages/FirstTrainingPrograms.aspx
14 weeks left, so here we go!
Wednesday 23 July 2008
Week 1 - Tuesday
Run to regents park from Toris.
3 x 400m sprints with 300m walk as rest between sprints
total km: about 5k
calf is sore i have obviously strained it. i am old and crap.
3 x 400m sprints with 300m walk as rest between sprints
total km: about 5k
calf is sore i have obviously strained it. i am old and crap.
Monday 21 July 2008
Week 1 - Monday
Squats 120kg x 5
Shoulder press 28kg x 10
Dips BW sets of 15
bent over rows 80kg x 8
Knee causing grief on 120 squats so didnt go higher.
dips are easy, need to find a weight belt.
28 kg is far too light for 5x5 programme, need to make a decent jump next session to 34kg(?)
Also will go up on rows next time, 90 should be fine.
Shoulder press 28kg x 10
Dips BW sets of 15
bent over rows 80kg x 8
Knee causing grief on 120 squats so didnt go higher.
dips are easy, need to find a weight belt.
28 kg is far too light for 5x5 programme, need to make a decent jump next session to 34kg(?)
Also will go up on rows next time, 90 should be fine.
Sunday 20 July 2008
Training Begins.. again
Well i have started training again and thought i would try to document it.
This probably wont be too detailed as it just gets to be too much documentation, but will be good to monitor basic progress.
So I am training with Hdawg at 37 Degrees in More London. The gym itself is a bit of a Nancy gym with terribly rude staff and somewhat insufficient equipment, but its close by to my current abode and Henry trains there.
He is focusing on weights with some cardio so I will tag along helping out with any tips that may be of use.
My biggest problem of late is appalling discipline and pissing around in the gym. So sessions are in the morning as:
Weights last week were nothing flash. Managed to barely move 100kg on the bench, 12 pull ups, 85kg on front squats & 120kg on squat. Nothing serious as I am just getting back into it.
This week we should be a bit more serious.
Current injuries: none, just a niggle in my knee at the patella tendon insertion to the right tibia. it tends to play up on runs, which is a shame so I have slowed things right done and kept runs of late under 5 miles.
First documented session (hopefully) tomorrow.
This probably wont be too detailed as it just gets to be too much documentation, but will be good to monitor basic progress.
So I am training with Hdawg at 37 Degrees in More London. The gym itself is a bit of a Nancy gym with terribly rude staff and somewhat insufficient equipment, but its close by to my current abode and Henry trains there.
He is focusing on weights with some cardio so I will tag along helping out with any tips that may be of use.
My biggest problem of late is appalling discipline and pissing around in the gym. So sessions are in the morning as:
- it gets it out the way and you are done for the day
- you have a set time in which to complete the session ( we have to go to work!)
- you feel good for the rest of the day
Weights last week were nothing flash. Managed to barely move 100kg on the bench, 12 pull ups, 85kg on front squats & 120kg on squat. Nothing serious as I am just getting back into it.
This week we should be a bit more serious.
Current injuries: none, just a niggle in my knee at the patella tendon insertion to the right tibia. it tends to play up on runs, which is a shame so I have slowed things right done and kept runs of late under 5 miles.
First documented session (hopefully) tomorrow.
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