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
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01-26-2011, 12:06 PM #1
Riadens Running log- road to a marathon
Last edited by riaden; 01-27-2011 at 12:21 AM.
Owe my life to D thanks mate!
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01-27-2011, 06:23 PM #2
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 WheyOwe my life to D thanks mate!
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01-28-2011, 06:27 PM #3
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 WheyOwe my life to D thanks mate!
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01-29-2011, 03:09 PM #4
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 WheyOwe my life to D thanks mate!
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02-02-2011, 03:02 PM #5
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02-02-2011, 03:26 PM #6
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.
CON-CRET LOG-http:http://forum.bodybuilding.com/showthread.php?p=636607883
Football Log-http://forum.bodybuilding.com/showthread.php?t=130506763
Phil 4:13
Isaiah 51:12
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02-14-2011, 02:09 PM #7
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