| 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 | | 117.38 | 45.45 | 162.83 |
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| Vibram KSO (2011) Miles: 151.56 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | 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 | 1.00 | 7.00 |
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| Vibram KSO (2011) Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
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AM
My motorbike on the way to the track ran out of petrol.....ran 2 miles with a helmet and a bag in hand.....good warmup. Did the 3x250m hills and 2 miles cool down. Had to rush back to the bike before traffic picked up.
Pushed the bike for good 1k (another workout!) and headed home.
PM
Did a 2 mile warmup and followed this with 7x300m hills on the road nearby home..totally exhausted...
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| Vibram KSO (2011) Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 8.00 | 16.50 |
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My first BIG WORKOUT - thoroughly enjoyed it and felt i did well. All the 1k repeats in earlier weeks seem to be paying off.
4k warmup - 28 mins
5k tempo - 30 mins
800m x 8, 200m recovery jog/walk(2 minutes) [50min]
3k cool down [22min]
3k tempo [18min]
4k cool down
finished in 2:55
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| Vibram KSO (2011) Miles: 16.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.50 | 6.50 |
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Recovery run....
Recovered well from yesterday's BIG WORKPOUT - feeling strong. Did a very easy run followed by a tempo. did not time it and distrances are approx.
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| Vibram KSO (2011) Miles: 6.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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In gods own country - Wayanad, kerala.
AM
I ran for around 60 minutes, slow running, with some burst of fast runs just a couple of 100meters. The road was undulating and camber too steep for my liking....
PM
Trekked to Meemmutty falls a steep descent down the western ghats (India) and then a steep climb - almost a 3k trek) my legs are screaming - but overall it was fun.
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| Vibram KSO (2011) Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.38 | 5.00 | 11.38 |
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4k warmup
For the first time i did a 400mx20 - here is the break-up
On asphalt, with a slight downslope. Did 13x400m, recovery 400m job back to start (could time only the first two 400m as my watch battery died) - first was 1:24, second 1:34, rest were slower but i guess they were in the range of 1:40 - 1:50
7x400m, recovery in place 1 minute rest and back 400m uphill
followed it by a 1k cool down.
was almost dead by the end of this work out, the left heel is a bit sore. |
| Vibram KSO (2011) Miles: 11.37 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| My rest day.
Left heel hurts a bit, have iced it well, seem to be improving. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Heel getting better, no swelling. I guess this was due to the 400m repeats on asphalt road with a camber.....next time i need to find a flatter track. 30x30m swim with 10 minute jog in the water... | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 6.00 | 13.00 |
| A very slow run for the first 1:05 (approx 5 miles) followed by 6 miles of tempo and hills, 2 mile cool down |
| Vibram KSO (2011) Miles: 13.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 2.00 | 17.00 |
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| Vibram KSO (2011) Miles: 17.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| Recovery run. Was very slow, legs were tired and felt heavy. |
| Vibram KSO (2011) Miles: 2.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Glad i did the recovery last night - Tue morning feels much better.
Ellipticals - 2 miles
Did my Gym work out that - squats, leg curls, leg extension, lunge walks | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.25 | 2.50 | 3.75 |
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Warm up 400mx5
Intervals 800mx5 with 2minute in position recovery - felt very good and see a improvement all timings 3:48, 3:40, 3:45, 3:48, 3:22
Cool down
Did one more after a long gap 3:30
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| Vibram KSO (2011) Miles: 3.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Too cold to swim - dont have access to a heated pool.
Ran slow 5mile with Veda. |
| Vibram KSO (2011) Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.75 | 3.00 | 18.75 |
| good 30k run with almost even splits 1:05, 1:03, 1:08. the middle 10k had 4 1k speed runs |
| Vibram KSO (2011) Miles: 18.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.25 | 7.25 |
| 12k in 1:05 | | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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After Sunday's run. I was down with a bad stomach infections, on antibiotics and recovering fast.
4 mile walk in 1:02. Plan to do a PM walk similar time/distance hope to wake up my legs.
4 mile in the evening 1:06
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| Vibram KSO (2011) Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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6 miles EZ in the ligth drizzle. followed by an EZ 15 min swim, and 10 minute water walk.
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| Vibram KSO (2011) Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.20 | 8.20 |
| KK 2 route - felt very good after the tempo run |
| Vibram KSO (2011) Miles: 8.20 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 117.38 | 45.45 | 162.83 |
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| Vibram KSO (2011) Miles: 151.56 |
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