| Member Since: Sep 29, 2011 Gender: Male Goal Type: Marathon Finish Running Accomplishments: I began running in jan 2009 and since then have completed 5 marathons and numerous half marathons.
My PBs :
Full Marathon :
#3 : 5:08 at Rotterdam April 2011
#4 : 4:43:30 at Mumbai, India 15 Jan 2012
#5 : 4:19:47 at Mumbai, India 20 Jan 2013
Half Marathon: 2:01 a trail in South India Sept 2010
Half Marathon: 1:52 a road race in Bangalore (NICE Road HM) 8-Dec-2013
10k : 53:07 The Hague April 2011
5k: 24:45 Aug 2010 URBAN STAMPEDE
5k: 23:39 Aug 2012 URBAN STAMPEDE
5k: 23:29 Aug 2013 URBAN STAMPEDE
Short-Term Running Goals: Keep the training momentum on!
Stay away from injuries by training sensibly. Long-Term Running Goals: Running is something I want to do for the rest of my life. Personal: I am 52 started running(in 2009) at the age of 49 am married have two children. |
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| | Slow miles | Fast miles | Total Distance | | 105.00 | 14.00 | 119.00 |
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| Vibram KSO (2011) Miles: 49.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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10 miles slow run on the hills approx 9.5 minute per mile.
Training with www.runnershigh.in this is week-1
Training for a marathon on 15-Jan-2012.
Two focus areas:
1. to get atleast 4 20+ mile runs during nov/dec months and then taper down.
2. Second focus area is speed drills - plan to do Veronique Billat 's vVO2max workout ie. run 5x3 min at a 5k pace with 3 min recovery jog at half the pace.
Suggestions/comments welcome.
Cheers
Murthy
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| first 3.5m at half marathon pace, next 1/2m at 5k pace, last mile at half marathon pace | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 1.50 | 6.00 |
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1. 5k warm up followed by running drils.
2. Intervals 4x3 i.e. 3min run at vVO2MAX (faster than my 5k speed) and 3min at recovery 50% vVO2MAX - repeated 4 times. Goal is to do this 5 times.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Todays run consisted of: 1. Warm up 3 miles 2. Fartlek 3 miles | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
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Warmup
Followed by 1k x 4 with 5+ minutes recovery
followed by easy running
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Easy run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Very slow run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| REST | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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Cross Training | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
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Warmup 3miles
200m intervals x 8 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
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Ran the kanapura road to uttarahali main road early morning (6am)
warmup - 4k followed by 4x1k at 5k speed with 3 min recovery at slow jog followed by 4k slow run and ended in 2k tempo at goal pace. overall 10miles in 1:40
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 1.50 | 10.00 |
| Visiting ORLAND FLORIDA, ran around the Crescent in Disneys - slow 10miles with 2 loops of 5k pace. |
| Vibram KSO (2011) Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy Run around crescent lake. |
| Vibram KSO (2011) Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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| Vibram KSO (2011) Miles: 13.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
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Ran for 3 hours. Long and slow at a pace much slower than 7m/k. First time i clocked 3 hours in my vibrams.
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| Vibram KSO (2011) Miles: 14.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 105.00 | 14.00 | 119.00 |
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| Vibram KSO (2011) Miles: 49.00 |
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