Training

The following links to PDF files detail my planned and actual training as I prepare for my next marathon in Mississauga on May 11, 2008.

Week	Weeks to go	Week starting Date (Sunday)	Link to PDF
1	18	Dec 30th	Wk1
2	17	Jan 6th	Wk2
3	16	Jan13th	Wk3
4	15	Jan 20th	Wk4
5	14	Jan 27th	Wk5
6	13	Feb 3rd
7	12	Feb 10th
8	11	Feb 17th
9	10	Feb 24th
10	9	Mar 2nd Mar 9th
11	8	Mar 16th
12	7	Mar 23rd
13	6	Mar 30th
14	8	Apr 6th
15	4	Apr 13th
16	3	Apr 20th
17	2	Apr 27th
18	1	May 4th
		Sunday May11th	Race Day :-)

Current Training Zones

Speed				Heart Rate
Zone	min/km	min/km		Zone	bpm	bpm
1	5:36	4:43		1	128	158
2	4:43	4:17		2	169	168
3	4:17	4:10		3	169	172
4	4:10	3:55		4	173	176
5	3:55	3:45		5	177	++

Goals for Mississauga

1. Reduce weight to under 180.
2. Have Boston qualifying pace in Zone 1.
3. Consistently get 8 hours sleep a night.
4. Continuing to training with proper nutrition

Lessons from last training cycle and race

1. Don't let my weight go above 180 again.
2. Stretch everyday and often.
3. Be sure to really hit the race pace runs.

 

Nutrition

Here is a rough table of energy expenditures for a couple of different products including Hammer and Strength Pro.
The calculations are based on 2 bottles per hour and the targets listed in the table in the attached for carbohydrate and protein consumption.
energy expenditures.pdf