Paces and More Starting Position

Sore today from the half-marathon.  Tightness in hamstrings, especially right leg.

Chicago Marathon is 10/7/2012.  Based on a 15K time of 1:30:17, a realistic pace for me would be 4:41.  That would imply long training runs of 11:45 and tempo runs of 10:45.

Weight is 166.6 lbs

 - 135.13 lean body mass

 - 31.49 pounds fat

To get to 9% body fat, would have to drop to 148 pounds (another 18.6 pound loss) while not losing any lean body mass (or could lose less weight by converting some fat to lean body mass).

 

Starting Position for 2012

Current stats:
– Waist: 92 cm
– Hips: 95 cm
– Waist / Hip Ratio: 0.98 (target is 0.90; implies waist of 85.5 cm (33.7 in)
– Body Fat %: 18.9% (Target 8%)

Took these following a day with a half marathon followed by gorging on Mexican food; not sure how those two things cancel one another out.

3 mile tempo run

4.75 miles total; 3 miles @ 10:07 pace – was well below 10 min mile pace for last mile.  Felt great, though tired and winded at end.  Goal was an 11:34 pace, so my training goals are too light, but that’s fine as it is motivating to be able to beat these easy times.  Still have to do weights and stretching today, but it will have to happen in the evening.

Nov 2 weights

Leg Extensions: 25×15; 40×8

Close Grip Lat Pull Down: 40×15; 70×8

Biceps Curl: 20×15 (with two separate 10 lb weights)

Wrist Curl: 10×10 (with two separate 5 lb weights)

Seated Leg Lifts: 15

Nov 2 workout

Woke up late, so just got my run in this a.m. – easy run of 3 mi in 12:04 min mile versus target of 2 mi @ 13:13 pace.  Still have to do weights, which will have to be at my hotel tonight.

Tuesday Workout

Ran 4.5 miles at slow pace (13 min mile)

10 pushups

15 situps

Plan for today

It’s now one week from the marathon, so I will do a light run in the evening.  No time or distance goal.  Then upon return, go to the hotel’s gym and do weight training, upper body.

Complete

Sick

Post-nasal drip.  Sore throat and headache.

Elliptical

1o min at a fast pace, just to loosen up muscles.  Still sore from Marathon, but starting to feel less tight and ready to get back into the exercise regime.

Post Marathon

I ran the first 13.1 miles in 2:28, which was a good pace for a 5 hour marathon, my original goal, prior to injury.  I walked the last half, finishing the race in 6:16.  Today I am very sore, tight in the hamstrings mainly.  My main gap is leg strength.  Aerobically, I was fine and could have continued running, but my legs just didn’t hold up from the pounding.

But this has been good motivation to eat healthily and continue my exercise.  Now I need to find a race or biathlon somewhere warm to put another challenge in front of me.