Riadens Running log- road to a marathon

[riaden]

Thanks for joining me on my return to running. to cut along story short, used to run about 130km/ 80miles per week, until i got injured/ sick. ect and basically had a year off, and lost about 15kg/ 33lbs.
This journal is for me to get fit again, and also get my body back strong enough as well, as well to run a marathon which i was on the verge of doing.

Run down so far.

week 1- light walking/ jogging
week 2- a few light 5km runs

TRAINING today. first real 5km effort

Training tool= Garmin 405

AVG HR= 176
TOTAL TIME= 24.09
SPLITS (Km)= 5.08/ 5.08/ 4.51/ 4.35/ 4.26

felt insane to be back running again, i cant beleive how hard running is. my calves are going to be sore tomorrow!

FOODS
oats, yogurt, strawberrys, almonds

tuna salad wrap

chicken/ pasta

oats, yogurt, apple

steak, veggies, eggs

cottage cheese, almonds, apple, strawberrys

frozen bannana shake with whey, and a banana

[riaden]

Well woke up alittle bit sore but not to bad. pretty happy with how i recovered.

Training today.

Easy 8km

TOTAL TIME= 41.49
AVG HR =160
SPILTS (Km)= 5.10/ 5.17/ 4.56/ 5.17/ 5.07/ 5.25/ 5.05/ 4.52

Felt tired after this as it was my longest run yet.

STRENGTH WORK

-Pull Ups 3x6
-Militity Press- 3x8
-Bent Rows 3x10
-Bench Press 3x10
-Body Weight Dips 15,12,12
-Front Shoulder Raises 3x20
-Single arm Db lifts 3x20 each arm
-Bridge/plank knee lifts (core) 3x30

FOODS

Oats/ Yougurt/ Whey/ Strawberrys/ Fish Oils

Tuna Salad Wraps

Egg and Ricotta Cheese sandwhiches

Oats/ Skim milk shake

Apples

Chicken Stirfry/ Noodles/ Veggies

Cottage Cheese/ Almonds/ Strawberrys/ Apple/ Whey

Frozen Banana Shake with a Banana and Whey

[riaden]

Feeling pretty good today. The effects from yesturday arent to bad.

TRAINING

Easy 8km

TOTAL TIME= 40.57
AVG HR= 150
SPLITS (Km)= 4.46/ 4.49/ 4.50/ 4.59/ 4.58/ 5.25/ 5.31/ 5.13

The last couple of kms had abit of a head wind, and i started to get tired, as you can see by my splits. But overall pretty happy how i backed it up. Also i happy that i done it quicker, and my avg HR was down.

FOODS

Oats/ Yougurt/ Whey/ Strawberrys/ cottage cheese/ Fish Oils

Tuna Salad Wrap

Egg/Ricotta Cheese and chicken sandwhiches

Oats/ Skim milk shake

Apples

Steak/ Potatoes/ Veggies

Noodles/ eggs

Cottage Cheese/ Almonds/ Strawberrys/ Apple/ Whey

Frozen Banana Shake with a Banana and Whey

[riaden]

Well the body is holding up not to bad. Better then what i thought actually. I guess with the preoper nutrion is really helping, in my body recovering.

TRAINING

2km warm up

5km time Run

TOTAL TIME= 22.01
AVG HR= 172
SPLITS= 4.18/ 4.25/ 4.29/ 4.27/ 4.20

1km cool down

Pretty stoked about this run, compared to my last effort. i went out abit harder and just Stayed within my Heart Rate, which was good.

Also done some Strength work as well.

STRENGTH WORK

ChinUps 3x4
Incline Bench Press 3x12
Single Arm Rows 3x20
Dumbell Bench Press 3x20
BodyWeight Dips 15/12/14
Front Shoulder Raises 3x20
Single arm Db lifts 3x20 each arm
Side Plank Leg Lifts 3x15 each Leg

FOODS

Oats/ Yougurt/ Whey/ Strawberrys/ cottage cheese/ Fish Oils

Egg/Ricotta Cheese sandwhiches

Oats/ Skim milk shake

Apples

Chicken/ Pasta/ Eggs/ Riccota Cheese/ Salad

Cottage Cheese/ Almonds/ Strawberrys/ Apple/ Whey

Frozen Banana Shake with a Banana and Whey

[Chrissief]

Keep up the great work mate! Splits are looking awesome.

[DocHollidy]

this is cool man, I always thought it would be cool to be a runner. I play football but running with dedication like that I could never do, I hate running.

[smbrown3706]

I guess with the preoper nutrion is really helping, in my body recovering.

Now there's a shocker! lol, keep up the good work man