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Fourteen Miler + Five 1/2 mile Jungle Run


I arrived on Koh Samui late last night and met up with some inebriated friends ;-) and although I didn't go to bed too late, a phone call in the middle of the night from 'her indoors' broke my sleep (fair enough my wife is having to look after my three angels on her own, my little one Evi is a bit feverish) - however that broke my sleep pretty much until 5am when my alarm went off!


That said, apart from a slightly elevated heart rate the ~14 mile run felt fine.


I have two targets for the Bangkok Marathon they are a) to finish under a minimum of 3 hours & 30 minutes (8 min/mile pace) and b) if my training/preparation looks encouraging to aim for 3:20 (7:38 min/mile pace). Seems unreal I have been in sub 7 min/mile shape on previous marathon attempts. I have lost a lot of my fitness/condition.


Strictly speaking my long runs are probably being run too fast. I'm following the Road Racing For Serious Runners :-) marathon plan.

They suggest long runs are run between 90secs and 45secs slower than marathon pace (start out slow and gradually build up the pace).

That's pretty much what I did this morning; I started out at 9:05 min/mile pace and finished at 8:01, according to pace guide I shouldn't run any faster than 8:27 pace (45 secs + 7 mins 38 secs). My average was 8:22.


Post run workout was two of my super green smoothies made on Choeng Mon beach :-)


Raw Food consumed today:


Breakfast - Smoothie #1 (700ml); young green coconut juice, 2 bananas, 1 mango; two handfuls of 'morning glory'. Smoothie #2 (700ml);orange juice, 2 bananas, 1 mango; two handfuls of 'morning glory'

Lunch - tomato & cucumber & cabbage salad

Evening Meal - Large green salad with 1/2 avocado

Snacks - 2 bananas


Cooked Food consumed today:


Breakfast -

Lunch - aubergine & potato curry + rice + roti

Evening Meal - vietnam spring rolls (raw except for the rice 'wraps')

Snacks - 2 cups oolong tea


Training/Exercise today:


Run - Fourteen miles (LR1) + 5.6 mile Hilly Jungle Run

Bike -

Gym -

Yoga -

Swim -

Plyometrics -



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Raw-runner > Blog > 2009 > August > Sunday August 2nd 2009

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