My Turn ... Running Down A Dream
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@MajorRage said in My Turn ... Running Down A Dream:
Not posted for a while ... too many other things going on (some good, some not). I've not done much running either, I think about 70km total in last 28 days. So not bad, but not at the level I was at.
But in other news ... I got in to the London Marathon!
Running for guide dogs UK. I'm kind of happy but now kind of shitting myself. I mean, it was great fun virtue signalling telling everybody I'd applied and it was my aim etc ... but now I've got to actually do the bastard!!!
Oh shit.
that is very cool, and a great target to work towards
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So coming to the conclusion of phase 1 of marathon training. I've setup my program (with help of course)
as such:- Base building and initial weight loss, target 6kg loss and improved fitness (Oct / Nov)
- Relaxed December: Maintain 25-30k per week, no runs >10k, maintain weight
- Jan-March 2020: Intensive training. Get myself to marathon fitness, and aim for additional natural training weight loss (total amount undefined, but expecting anything from 5-10kg)
- Apr 2020: Tapering
- Apr 26; Marathon
So I've dropped now around 5.5 kg, and ran another half on the weekend. Ran it at 1:59, which I was a bit disappointed in, however I picked up a Garmin in September, and started looking at some comparisons. Some fairly handy improvements. I like compare the time spent in "zone 5 - most intensive". A couple
27th October - 13km, 5:44 pace, Zone5 - 57% (42 mins)
24th November - 21km, 5:38 pace, Zone5 - 26% (31 mins)So in 4 weeks, thats 50% more distance at a quicker pace, for over 50% lesstime in Zone 5 & 11 minutes absolute. Pretty darn happy with that! This one also stands out for me too:
31st October - 7km, 5:34 pace, Zone5 - 49% (19 mins)
26th November - 7km, 5:29 pace, Zone 5 - 5% (under 2 mins).Long way to go, but exciting to see improvements.
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@MajorRage data is so cool. Great improvement over a pretty short period, nice!
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When I run I live in zone 5, no matter how easy I'm finding it.
Yep, at least 50% of all my best runs are in the red.
So you must be fit as fuck! Great work. Can't wait for the race run down
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@mariner4life yea I just been for a run (walked most of the stairs up the mountain) and I'm at full noise 82% of my activity.
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See old mate Cheptegei's new 10km world record? 26.38. That's a pretty good 5km time!
Splits:
2.42
2.40
2.35
2.41
2.37
2.36
2.38
2.4
2.38
2.37fucking flying.
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@MajorRage Good luck with your marathon. I run a fair few myself but always enjoy hearing about others running. Keep up the good work!
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End of Jan Update:
Running is coming along nicely, although the training plan I'm following has me running way way too fast. December was as expected a bit of an NZ blowout, although I managed to run 113km in the month so not all bad. However, poor diet (from an exercise perspective) and choice of liquids meant I came back a little bloated.
Gained just over a kg in Dec and have lost that plus one more in Jan, so now weighing in around 89 kg. Decent drop from my peak of 95 and a bit ... Although, there has clearly been some muscle built so overall loss of the bad stuff, not too bad. It's now 12 weeks to go and I guess it will depend on how strongly I stick to the plan over that 12 weeks what my running weight will be. I'm aiming for low 80's, and will be disappointed if I remain over 85.
From here on in, the km run go up quite steep. This weeks long run is 20km, and my shortest one will be 18km between now and mid April before pre-run taper. Add minimum 19km during the week onto this and I'm looking at 40-50k per week running plus 3 other workouts. Lots of rolling, yoga stretching and other cardio in those. I also have to do 50 press ups once a week using the press up bars ... First week I managed 8 before needing my first break! Now up to 18 so seeing improvement.
Running improvement - well that's been mixed to be honest. Which apparently is expected as I learn to run in different ways, breath for different periods etc it brings on new muscles. I am starting to accept that sub 4 hours is not realistic unless I hit utter perfection for the rest of the plan. Which I won't. I have the surrey half in 4 weeks which will be a bit of a marker for me. My best time now is just over 1:58 and I'll be aiming to take a few minutes off that. We shall see. There is no doubt that to run at 5:41 pace now (4 hour) feels quite slow however doing that for 4 hours is different gravy. 5:20 is probably my most comfortable pace from an efficiency perspective, but I do use a lot of fuel at that pace. Have good day and bad days thou (although my bad days are now easily much better than October good days). At least now the days are noticeably longer so I can do my post-work runs in some degree of light.
This week is 7.5k Monday, 9k today (striders run), 6k Thursday & then 20k on Saturday. Add them all up and what do you get? That's right, a marathon. Starting to learn more about the mental requirement which is going to be key. I'm probably little too focused on the weight loss as opposed to running side at the moment. I have it in my head that if I drop to my targets, I'll find the running much easier. When I know I should be thinking the other way around - work on the running / diet and the weight loss will just naturally happen.
Sorry, in @RoninWC style, I started on one path and tangent off. Will update in a month or so .. probably after the surrey half on the 8th March - that will be the next market. Off to Devon over school half term which should be nice with some good running trails along the coastline. Will make a nice change from the Basingstoke canal.
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@MajorRage awesome mate. I've only done 1 mara, so have no real advice other than listen to your body on the day. If you have a plan to run 5:20 but your heart rate is up or you're feeling crampy, just accept it and dial it back a touch. I know plenty of people who have ignored the signs and paid the price - the cost otherwise typically isn't a few minutes, its a lost half hour at least.
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@MajorRage said in My Turn ... Running Down A Dream:
Oh and just checked my 2019 running total ... came in at a shade under 1200km. Not bad!
Thats amazing. Its a massive win regardless of how the mara goes.
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You're smashing it, great work
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@mariner4life I just got an email informing me that Ironman 70.3 Melbourne entries open today.
All you bro...
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@voodoo said in My Turn ... Running Down A Dream:
@mariner4life I just got an email informing me that Ironman 70.3 Melbourne entries open today.
All you bro...
a-fuck right off
i did a 7.5km run last night and it was hard.
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Booommmmmmmm ......
Surrey half today, new PB. 1:47:30. That’s a whole 10 mins under my prev best!
Training going well, 190k in Feb alone. No major injuries, just a few niggles as expected for a 42 year old fella with a BMI of 28.
7 weeks to go ... will the corona kill it? I think almost certainly yes .... but I’ll still run one.
