| 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 | | 320.63 | 99.70 | 420.33 |
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| Vibram KSO (2011) Miles: 309.06 |
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| | Race: |
KTM Trail marathon (13 Miles) 02:07:00, Place overall: 76, Place in age division: 11 | | Slow miles | Fast miles | Total Distance | | 2.00 | 11.00 | 13.00 |
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Did a half marathon on 18th Sep. This is a flat trail, climate was humid and tempreture 80+F
My left calf cramped bad and had to drop my pace in the last 2 miles. I had done the same course last year in 2:01. After the race, my calf once almost lock making me immobile for a while till i got someone to do an assisted stretch. The soreness persisted for 2 days and all was okay after that. |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery run |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.50 | 1.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
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1 mile warm up, 1 mile cool down
2/3 miles fast in 3 intervals with 2.5 min easy recovery jog | |
| | 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
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| | 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 |
| | 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.
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| | 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 |
| | 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
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Easy run |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Very slow run |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| REST |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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Cross Training |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
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Warmup 3miles
200m intervals x 8 |
| | 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
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| | 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 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy Run around crescent lake. |
| 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 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | 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 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 2.50 | 5.50 |
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Warm for about 30 minutes followed by running drills - outdoors
Switched to the treadmill for speed workout
5m (at slightly slower than 5k pace) x 4 (with 3 minute recovery)
- 5 min at 5:10m/k
- 3 min at easy pace 7m/k
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| Vibram KSO (2011) Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 3.00 | 15.00 |
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In the Hague this time. Ran around Maleiveld - a 1k+ circuit of asphalt+trail almost equal measure. Ran for 2:45 - distances are approx
first 2:00 kept it slow and steady somewhere betwee 6:30-7m/k
then did 6m (@Tempo) x 4 with 3 minute recovery, followed it by a 10m tempo, then a cooldown.
m = minutes |
| Vibram KSO (2011) Miles: 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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The Hague
Ran along the Sand dunes and then on the beach - was bit cold and windy but the run was great. Overall a great run. another long and sucessful run in the vibrams
Ran for about 2 hours
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| Vibram KSO (2011) Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| 4mile warm up, 400m x 8 - The Hague |
| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
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The Hague |
| Vibram KSO (2011) Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Vibram KSO (2011) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
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7 miles slow running 1:07
4x1k at 5k pace with 3 minute recovery run at half the pace. |
| Vibram KSO (2011) Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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| Vibram KSO (2011) Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| at 10k pace on tread mill |
| 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 |
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| | Slow miles | Fast miles | Total Distance | | 8.25 | 1.75 | 10.00 |
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On the Treadmill today......10miles - 1.75 of which were fast (3 bursts of 1k at 10k pace)
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| Vibram KSO (2011) Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.50 | 7.50 |
| AM 0.5 warmup, 4.5 fast (5:20/k) PM 2.5 slow Shoes |
| Vibram KSO (2011) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
| 4 miles Fartlek |
| | 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 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
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| Vibram KSO (2011) Miles: 7.00 |
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| | 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 |
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| | 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 |
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| | 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 |
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| | 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 |
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| | 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 |
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| | 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. |
| | 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... |
| | 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 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 2.00 | 17.00 |
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| Vibram KSO (2011) Miles: 17.00 |
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| | 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 |
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| | 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 |
| | 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 |
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| | 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 |
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| | 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 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.25 | 7.25 |
| 12k in 1:05 | |
| | 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 |
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| | 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 |
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| | 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 |
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| | Slow miles | Fast miles | Total Distance | | 320.63 | 99.70 | 420.33 |
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| Vibram KSO (2011) Miles: 309.06 |
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