gms training log

A place for vegan athletes from all levels and sports to keep their training journals.

Moderators: hardcore iv, bronco, fredrikw, JP, Rochellita

gms training log

Postby gms » Thu Jul 26, 2007 8:47 pm

I have decided to follow a 24 week training program for a marathon on Jan. 1. If I can get 10 minutes off my last time I could qualify for the Boston Marathon. Of course getting older and being female helps with more reasonable times for me.
The program comes from the book Advanced Marathoning and is the 70 miles per week or less. I have been working on my base miles so I am alittle bit ahead of schedule. I am using a heart rate monitor and what the book refers to as my heart rate reserve.
For VO2max my heart rate should be 180 to 186
Lactate threshold should be 156 to 171
med long and long runs should be 141 to 160
recovery should stay in the 140 (that one is easy)
general aerobic is about 153

Monday: general aerobic 10 miles w/10 X 100m strides
upper body weights

Tuesday: 12 miles med-long
squats, lunges and core

Wes.: 6.5 miles easy (I have added a 1.5 miles to their 5 miles)
upper body weights

Thursday: 12 miles med-long run
(first half kept heart rate in the 140's and second half tried to go faster to reach 160. It is really hard for me to keep a faster pace for very long. I am not sure if it is my legs more or just not focused enough. I don't feel tired. Sometimes my legs just won't go. Makes me mad) Time was not that great 1 hour and 49 minutes.
Just abs and lower back today
Last edited by gms on Fri Feb 26, 2010 2:17 am, edited 13 times in total.
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Fri Jul 27, 2007 1:42 pm

I love easy days!

6.5 miles with heart rate around 140.
I guess it wasn't all easy. Got home and did weights for my upper body.
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby Konstantin » Fri Jul 27, 2007 2:47 pm

Sounds like exciting times! What was your previous marathon time?

I'm considering a marathon around April. I've never run more than 15 miles. Any hints?
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4599
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Postby gms » Fri Jul 27, 2007 3:10 pm

Sadly I am not very fast. My best time is 4:00:34. My worst time was 4:18:09 I have run five marathons in the past seven years. What has helped me the most is more distance during the week, at least three 20 milers during training, and trying (key word for me) to run the last five miles of my long runs faster.
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Sun Jul 29, 2007 12:37 am

Saturday
14 miles-2:09 had a hard time increasing speed during last five miles

61 mpw

Sunday will be rest day!!!!
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby soniczip » Sun Jul 29, 2007 9:50 pm

hi there. it looks like you are following a good plan. di you have a test to check your VO2max :?: it could be worth doing one. also joining a running club and having a coach. good luck anyway :D
i'm focusing on some kind of stuff
User avatar
soniczip
Active Member
 
Posts: 4551
Joined: Wed Aug 31, 2005 8:09 pm
Location: italy

Postby gms » Mon Jul 30, 2007 10:30 pm

Thanks. No I have not had my VO2 max tested. I would like to. I will have to look for a place that can do that. Sadly there is not a running club in town. The nearest one is half hour away and meets later than I can. My runs usually start at 4 am so I can be back before my husband leaves for work.

Monday - 10 miles with 4 miles at lactate threshold
time 1:28
Finally got heart rate at upper end of range.
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Tue Jul 31, 2007 7:20 pm

13 miles-med long run pace. Heart range 141 to 160. I decided to also time each mile and see what it came out to. To reach 3:50 for my next marathon I need 8:46 per mile. I didn't do to well at keeping an even pace, but I wasn't trying to hard either.

I'm not fast but I was happy with today. My legs are feeling good even this afternoon.

13 miles- 1:56:33 total time
mile one 10:06 warm-up
mile two 8:57 mile three 9:00 mile four 8:53 mile five 9:07
mile six 8:45 mile seven 8:59 mile eight 9:06 mile nine 8:13
mile ten 8:46 mile eleven 8:50 mile twelve 8:50 mile thirteen 8:54
mile fourteen 8:43
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby ultra_whippet » Thu Aug 02, 2007 7:56 am

Those mile splits sounds pretty decent if your heart rate was below 160. What is your target time for the marathon?
User avatar
ultra_whippet
Active Member
 
Posts: 2627
Joined: Mon Jan 05, 2004 6:36 pm
Location: Somerset, UK

Postby gms » Thu Aug 02, 2007 3:32 pm

Thanks. I am trying for a time of 3:50. I have been able to maintain my pace until about mile 18 and after that I slow down. I am hoping running more medium distance runs and a few more 20 milers will help.

Wes. -recovery run 6.5 miles
upper body weights and stretching

Thursday-med. long run 12 miles- time 1:49:06 average 9:08 per mile
with lightning and thunder in the distance :shock:
Never got heart rate over 155. Tired legs caught up to me.
Save my energy for 16 on Saturday.
core workout and stretching
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Sat Aug 04, 2007 2:15 pm

Friday- recovery day 6.5 miles very easy
upper body weights and stretching

Saturday- 16 miles time 2:26
not to happy with the second half of the run. I couldn't keep my heart rate in the upper half of the range. Max heart rate was 164(going up a hill)
average was 153. I don't seem to be able to pick up my pace for the
last five miles.

mile 1- 9:33 mile 2- 9:32 mile 3-8:46 mile 4- 8:46 mile five- 8:55
mile 6- 8:56 mile 7-8:55 mile 8- 8:33 mile 9- 9:06 mile ten-8:59
mile 11- 8:40 mile 12-9:07 mile 13-9:01 mile 14- 9:27 mile 15-9:59
mile 16- 9:59 (down hill at mile 14)

total for the week=64 miles
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Mon Aug 06, 2007 2:36 pm

Monday:general aerobic 10 miles w/10 X 100m strides 1:31 (not as good as last week)
upper body weights. I was able to increase weights in several of
exercises, core work, stretches

I need to focus on a better post run snack. I don't have time for a smoothie.
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Wed Aug 08, 2007 2:01 pm

Tuesday -med long run of 13 miles. Heart rate never got above 158
Watch said average heart rate was 153.
total time 1:56:13
mile 1-9:55 mile 2- 8:52 miles 3- 8:50 mile 4- 8:42 mile 5- 8:47
mile 6- 8:36 mile 7- 8:57 mile 8- 9:00 mile 9- 8:33 mile 10-8:55
mile 11-8:54 mile 12- 9:14 (started paying attention to music)
miles 13- 8:46
Want to have my time for this mileage down to 1:54

Worked legs with weights and stretched

Wednesday- recovery run. Had a cramp in calf yesterday that is still sore.
Upper body weights
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Fri Aug 10, 2007 2:03 pm

Thursday- 12 mile- decided not to push it. Still have what feels like a
cramp in my right calf. time 1:53. So about 9:40 per mile which even
though I decided to go slower still bothers me.

Friday- recovery run of 6.5 miles
upper body weights.
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Postby gms » Sat Aug 11, 2007 1:26 pm

Saturday. 17 mile long run. 2:36. Way to hot in Texas in August. The
last miles were hard.

mile 1-10:19 (warm-up) mile 2- 8:23 mile 3- 8:55 mile 4-8:57
mile 5- 9:02 mile 6- 8:51 mile 7-9:06 mile 8- 8:55 mile 9- 8:58
mile 10- 9:16 (all times got worse. legs tired. Clothes soaked like I had jumped in a pool) mile 11-9:15 mile 12-9:15 mile 13- 9:19
mile 14- 9:26 mile 15- 9:27 mile 16- 9:35 mile 17- 9:37

Avg heart rate 153. long run range is 141 to 160. Couldn't get it up in the higher end near the end.
Time to stretch and looking forward to a recovery week next week!!

Total for the week -65 miles
gms
Active Member
 
Posts: 1745
Joined: Wed Feb 07, 2007 2:06 am
Location: Texas

Next

Return to Training Logs

Who is online

Users browsing this forum: Yahoo [Bot] and 2 guests