Graeme Klass - Libertarian Engineer » Fitness

Half Marathon Training Day #19: 6.4km Run

Graeme Klass — Sat, 24 Jul 2010 11:10:07 +0000

Due to time limits, I could only do a 6.4km run today (instead of 8km). I tried to push the pace to compensate (10.9 km/hr vs 10.2km/hr). Spotted three on my kangaroo friends along the way.

My track:

Session:

6.43km in 34 min.

Results:

Average Heart Rate: 164
Max Heart Rate: 197
Calories Burned: 615

Half Marathon Training Day #18: Rest Day

Graeme Klass — Fri, 23 Jul 2010 02:49:06 +0000

Hallelujah!

Half Marathon Training Day #17: Gallagher’s Hill Run [Infographic]

Graeme Klass — Thu, 22 Jul 2010 14:55:52 +0000

Today I met my old nemesis: Gallagher’s Hill Run. I had done this a half dozen times over the years. It is a hilly course, dominated by a huge, steep hill about 2.5 km into the run. I still have not completely conquered that hill!

To show the hills in this course, I used my GPS-enabled BlackBerry to track my progress, which not only records my position, but my altitude as well. So I played around with the output KML file and loaded it into Google Earth:

The hill in the foreground is the killer. I also observed that the GPS accuracy was lower than my other runs. Might be due to my new armband I am using to hold my BlackBerry.

For the record the track is shown here (Google Maps can’t show altitude like Google Earth can):

Session:

Gallgher’s Hill Run: 6km in 34:50 minutes

With an extra 2km: 8km in 47 minutes

Results:

Average Heart Rate: 161
Max Heart Rate: 180
Calories Burned: 827

My Half Marathon Training Program

Graeme Klass — Wed, 21 Jul 2010 04:18:50 +0000

I have finally been able to find a link to my Half Marathon Program online. Thanks to Brian Schepisi and the team at Sporting Spirit for putting this together.

Note: As part of the program, each Monday will consist of strength work except for week 16 (a rest day). Each Wednesday will consist of a cross training session except for week 16 (a rest day) and each Friday will be a rest day except for week 16 when you will do an easy 3K.

The intermediate program can be downloaded below as either a PDF document or a Word document.

Intermediate program as a PDF
Intermediate program as a Word document

PROGRAM KEY

WARM UP & COOL DOWN – Warm up with easy running for 10 to 15 minutes, plus dynamic range of motion stretches and five x 60 to 80-metre run throughs. To improve technique, add running drills such as butt kicks, high knees and side strides. Cool down with easy running for 10 minutes. Then stretch!

REST DAYS – Ideally, on rest days you should not exercise at all. But it’s okay to cross-train with no-impact activity like stretching, yoga or swimming.

EASY - Run at a comfortable pace or cross-train with a sustained aerobic effort on a bicycle or an elliptical trainer.

HILLS – Run the mileage for the day on a hilly course.

HILL REPEATS – Starting with a three to four kilometre tempo run (5-10 seconds p/K slower than 10K pace) followed by five to six hill repeats run at a strong pace (not sprinting) with an easy jog back down. Jog easy for a few minutes in between the tempo run and hill repeats.

FARTLEK – The Swedish term ‘speed play’ means to change your pace regularly throughout your run. The pace of the surges can be 5 or 10K race pace.

TEMPO – Run steady and strong slightly slower than your 10K race pace.

LONG RUN – Easy to medium effort or 50-70 per cent of maximum heart-rate.

HMP – Half marathon goal pace.

I will be cutting out week 4 and 8 to squash the 16 week program into 14 weeks.

Half Marathon Training Day #16: Strength Training

Graeme Klass — Tue, 20 Jul 2010 13:44:08 +0000

A few upper body light weights/high reps was on the cards today to give my weary legs a break. Picked up a Charcoal Chicken on the way home. Great day.

Session:

Stationary Bike, Bench Press, Seated Row, Shoulder Press, Hammer Curl, Triceps, Abs

Results:

Average Heart Rate: forgot heart rate monitor
Max Heart Rate: see above
Calories Burned: see above

Half Marathon Training Day #15: Interval Run (Chart)

Graeme Klass — Mon, 19 Jul 2010 13:46:44 +0000

Today was a new form of interval training. Here is a chart of my speed for each interval run. You can see that I start to really run out of puff towards the end.

Session:

2x 5 min Run
90 sec rest
2×4 min Run
60 sec rest
2x 2 min Run
30 sec
Later: 20 min squash session

Results:

Run

Average Heart Rate: 164
Max Heart Rate: 180
Calories Burned: 509

Squash

Average Heart Rate: 144
Max Heart Rate: 170
Calories Burned: 280

Half Marathon Training Day #14: 14.9km Run

Graeme Klass — Mon, 19 Jul 2010 11:55:17 +0000

Today was the long run, 14.9km, to be exact. I was able to beat last weeks average speed (9.9 km/hr vs 9.57 km/hr). Here is the track.

Session:

14.9 km/hr in 1:29:42.

Results:

Average Heart Rate: 162
Max Heart Rate: 179
Calories Burned: 1562

Half Marathon Training Day #13: Life, Work, Weather Gets in the Way

Graeme Klass — Sun, 18 Jul 2010 11:42:05 +0000

A combination of life, work, weather and general business conspired against me today. No training today. Will continue tomorrow.

Session:

Nada

Results:

Average Heart Rate: N/A
Max Heart Rate: N/A
Calories Burned: N/A

Half Marathon Training Day #12: Kangaroo Spotting on my 8.3km Run

Graeme Klass — Sat, 17 Jul 2010 05:09:44 +0000

Today was a 8.3km run around my usual track. I was able to increase my speed a little (from 9.16km/hr to 10.2 km/hr) so it looks like my body is starting to get used to the stress and strain of long-distance running. Spotted a few kangaroos along the way too.

Session:

8.3km run over 48:51 mins.

Results:

Average Heart Rate: 164
Max Heart Rate: 180
Calories Burned: 863

Half Marathon Training Day #11: Rest Day

Graeme Klass — Fri, 16 Jul 2010 13:21:27 +0000

Thank God.