London Marathon under 3 hours...?!

[comanight2]

good sprint times man!

nice bench as well!

[ryandj2]

Cheers Coma! Not as fast as I was hoping.. used to be able to knock out a 10 k in that pace (37 mins)... but felt good nonetheless!

[ryandj2]

Friday 16th August

DB deadlift
10 x 22 kg
10 x 32 kg
5x5 x 40 kg (PB)... (80 kg total / 76 kg BW)

Chin ups
10

Pullups
10

DB rows
10 x 22 kg
5x5 x 32 kg

DB lunges
2 x 10 x 10 kg

Reverse crunch
2 x 30

[ryandj2]

Saturday 17th August

Chin ups
10/10

Leg press
10 x 100kg
5 x 130 kg
6 x 5 x 160 kg

Shoulder press DB
10 x 16 kg
10/10/9 x 20 kg

DB lunges
2 x 10 x 12 kg

Delt triad DB
2 x 10 x 7 kg

Reverse crunch
30/20/20

[ryandj2]

Monday 20th October

chin ups
10/9

DB deadlifts
10 x 22 kg
10 x 32 kg
3 x 5 x 42 kg
PB - now at the top of the DB rack in my gym so going to work on increasing reps I guess

DB rows
10 x 22 kg
5 x 6 x 32 kg

Cable pull down
4 x 10 x 20 kg

Delt triad DB
2 x 10 x 7 kg

Reverse crunch
20/20/20

[ryandj2]

Tuesday 21st October

5.5 miles
40 minutes

7:21/mile

Felt pretty strong running today.

I have got the great south run coming up on Sunday so probably ease off the weights this week, legs especially, to ensure that I am fresh on Sunday and race ready.

My best time on this course previously was 1hr 04 but I won't be anywhere near that! If I can do 1hr 10 I would be pleased, 1hr 15 is more likely though. It will be a good measure of how much training I need to do before next April...

[ryandj2]

Thursday 22nd October

Sprints
6x400 m

1:23
1:29
1:19
1:24
1:24
1:14

Average: 1:22

went all out on the last one as the other 5 felt good, up til stopping when I felt like i was going to chuck. Nice! A bit of a walk after sorted me out.

This is a big improvement on last weeks time already so really pleased about that!

[ryandj2]

Sunday 25th October

Great South Run - Bupa Great South Run

10 miles flat road race, although there was a long mile between 6 and 7 which took the total up to 10.3 according to my Garmin.

Finished in 1:09:56 which I was pretty chuffed about. Last year I did about 1:10:30 and so was pleasantly surprised to beat that time.

Now, to achieve my goal of completing the London Marathon in under 3 hours, all I need to do is build up to covering 26.2 miles at the same pace of about 6:45 /mile. Easy! Haha!

[ryandj2]

Tuesday 27th October

3 miles easy run / jog. Calves were still a bit sore from Sunday's race so took it pretty easy. Felt good to stretch out the calves!

[ryandj2]

Wednesday 28th October

DB squats
10 x 22 kg
5 x 5 x 32 kg

DB lunges
2 x 10 x 12 kg

DB chest press
10 x 22 kg
4 x 7 x 30 kg

DB rows (each arm)
10 x 24 kg
4 x 7 x 32 kg

Press ups - feet on bench
3 x 20

Reverse crunch
3 x 20

Delt triad (DB)
2 x 10 x 8 kg

Nice gym session, switched back to more or less following the 5 x 5 routine with different reps!