Ians MT and PL log-2

27/4/18

Cardio

Ran home, hard run
5 mile run, total time 37 min 17s. Average pace was 7 min 27 per mile, although I had to wait like 45s for traffic to allow me to cross the road.
Average HR was 166 bpm.
 
28/4/18

Supposed to have a rest day.

Instead dropped wife off at work at 0615, went to McDonalds and then went on a short (3 1/2 hrs) hike.
Definitely got a sweat up and worked the legs. Got 600m ascent in about 1 hr 20 covering 3ish miles.
Had pack on and got through 2.5l of water during the hike.

Chilled out the remainder of the day.
 
29/4/18

Rest day.

Was intending on getting a LSD run in. However it was a busy week last week so have Sunday off completely and get runs etc in next week.

Half marathon recee in 3 ish weeks.
 
30/4/18

Cycled to and from work- 4.5 miles each way.

Gym work;

Row
8km in 30 min 31s, equating to 1 min 54.5 per 500m
Average HR was 155 bpm.
The rower was shit and realised this at 1km in. Kept jumping the chain/clicking.

Right knee was sore/hurting until about 7 minutes in. I stretched but maybe need more than a nil warm up at my age.

Lifting
8@70
5@120
5@160
5@170
5@170
10@120

Wasn't particularly difficult and had to reign myself in as the priority is to maintain/increase strength slightly while not fatiguing myself too much and support the mileage. There's not point in lifting 200kg for reps again) if I fail at 15 miles during the marathon.

OHP
10@bar
8@40
8@50
8@55
8@55
10@bar


Looking at a 9/10 mile run tomorrow, so can't kill the lifting. It's going to take some careful management maintaining strength while trying to get the week mileage in to not break my body for the marathon.
 
Last edited:
01/05/18

Cardio
Ran home after work.

Got it out to 10 miles. Average pace was 9 min 4s. Total time 1 hr 30 min 43s.
Average HR 153 bpm with ascent 265m Most of that was around the 42-57 minute point. The 1 mile around that point reduced the pace to 11 min 45.

Quick tired after that as 2 miles longer then my longest run for quite some time.

Didn't drink anything during the run or eat snacks. Was slightly raining when I started then end up heavy raining. So much fun.
 
02/05/18

Cardio

Cycled to and from work
Did 5 rounds on the bag to get some work done and stretch out.
Probably 1 hr 30 in total CV conducted throughout the day (ie over 3 sessions of cycle-bag-cycle).
 
4/5/18

Cycle to gym

Gym

Cardio
Row 8k in 30 min 9s. Average pace was 1 min 53.1. I sped up somewhat in the last 4k. Average HR was only about 156 bpm.

Squat
6@60 - back felt sore at this
5@80
5@80
5@90
5@90

OHP
10@bar
10@40
10@40
10@40

Interspersed with 5 pull ups between presses.

Cycled home.

I then spent Friday night and Saturday in pain due to my lower back killing. I think I impinged it.
 
6/5/18

6 mile walk without any weight. Back still knackered
 
7/5/18

Went for a walk up a hill @ 857m. Got weight on the back but wasn't that bad.
Knee hurt however so there's that now which is just lovely.
 
8/5/18

Rest day. Not because I deserve it, but because my back is still in pieces. I'll probably not deadlift or squat now until post 1/2 marathon due a week on Saturday (19 May).
 
12/5/18

Went top physio day before- gave me stuff to do
Had rest days because of back and knee

Ended up due to glorious weather going for a 9 hour (moving) and just over 10 mile hill walk. Tiring, right knee nicht so happy by the end.
 
13/5/18

Was about to go for a run, but after the day before had to rest.
 
14/5/18

Gym

Cardio
45min spin bike
Stretch

Leg extensions as described by physio.
 
Lost track now.

Over the last 2 weeks though have
-run half marathon with wife
-did a 10k time trial
-been ill
-did a 20k time trial and ran 9.5 miles too and from hospital to meet wife and run back with her
-did a 11.5 mile home after work 29 May
-did a 15k time trial 30 May
 
19/8/18

So I have been training, just not much.
Did the marathon with the wife last Sunday (12 Aug 18). Had the monday off (achey and first day back at work after summer leave).

Cycled too and fro tues, wed, thur. Used the gym for squats and OHP Friday.

Going to get back to gym work from tues as will run home tomorrow.
 
Good to see you're still going. What time did you get in the marathon?
 
24/08/18
A bit of squatting. Did 3 sets of 8@80
1 set 5 @100

OHP
8@bar
8@40
8@50
8@55 for 3 sets

3 sets of hanging leg raise, 12 each set.
 
Good to see you're still going. What time did you get in the marathon?

Yeah ticking along.

Just under 6 hours. I ran with the wife.
My garmin reckoned i could get sub 3 hr 30. Unlikely, but could have got sub 4 easy.
 
Yeah ticking along.

Just under 6 hours. I ran with the wife.
My garmin reckoned i could get sub 3 hr 30. Unlikely, but could have got sub 4 easy.
Nice work, well done to your wife. Has she got "the bug" and wants to do anymore?
 
She never wants to run again.

Although that said, she has said she would do 10ks again.
 
Back
Top