Carlsbad January 24, 2010 Marathon Training Details  
By Ramana Katragadda - October 5, 2009

Return to   My Runs        Home Page

This page provides my training details for Carlsbad 2010 Marathon targeted for Boston Marathon qualification of 3:30 hours finish time. I intend to train within our housing complex for speed and endurance on the fairly flat terrain (map).

Inspiration: My returned ego stares at my shoe and demands another Marathon
(Reference: 2009 Marathon)
Carlsbad Marathon Elevation Chart

Training Summary
Training Period: 110 days Number of training days: 48 Number of activities: 58
Total training time: 55 Hours Total distance covered: 359 Miles Total calories burned: 40,200
Average speed: 6.5 mph (9.14 pace) Total elevation gain: 17,244 ft. Average heart rate: 157 bpm

Activity Details
Item Date Description Garmin URL
48. 01/22/2010 Today's final easy run prior to the marathon lasted for 30 minutes covering 3.59 miles at an average pace of 8:25 minutes per mile burning 380 calories.

Maximum heart rate was 229 bpm and average rate was 179 bpm (a false reading? was the Heart Rate monitor misplaced?)

I developed dry throat a couple of days ago probably due to the use of dry hot air in our house. And, I began sneezing today with traces of some cold as well. I hope I will get over these symptomps by tomorrow morning.
Play Back
(Click on Splits button to view Individual Lap Speed)
47. 01/19/2010 Today's final speed run prior to the marathon lasted for 28 minutes covering 3.74 miles at an average pace of 7:30 minutes per mile burning 419 calories.

Maximum heart rate was 225 bpm and average rate was 158 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
46. 01/17/2010 Today's final long run prior to the marathon lasted for 2:05 hours covering 13.32 miles at an average pace of 9:23 minutes per mile.

I covered approximately 9 miles of the marathon route and burned 1,547 calories. Maximum heart rate was 176 bpm and average rate was 158 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
45. 01/15/2010 Today's interval workout involved running 4 minutes at 8:30 minutes per mile pace and 7:40 minutes per mile the next 4 minutes and repeat this set for 3 times. I maintained an average pace of 7:26 minutes per mile during the 24 minutes workout covering 3.24 miles.

I burned 343 calories. Maximum heart rate was 187 bpm and average rate was 163 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
44. 01/12/2010 The tapering begins. Today's interval workout involved running 3 minutes at an increased speed every minute and an easy walk for 2 minutes, repeating this interval for 8 times. I maintained an average pace of 8:48 minutes per mile during the 40 minutes workout covering 4.54 miles.

I burned 454 calories. Maximum heart rate was 181 bpm and average rate was 157 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
43. 01/09/2010 I completed today's long run of 2:40 hours at 8:50 minutes per mile pace covering 18.09 miles. Approximately 6.5 miles of the total distance on Palomar Airport Road is part of the Carlsbad Marathon, I would run on 01/24/2010.

I burned 2,132 calories. Maximum heart rate was 180 bpm and average rate was 163 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
42. 01/07/2010 I covered 6.22 miles in our housing complex during today's 50 minutes continuous run.

I maintained an average pace of 8.03 minutes per mile and burned 653 calories. Maximum heart rate was 193 bpm and average rate was 151 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
41. 01/05/2010 Today's speed run involved three varying speeds for every 4 minutes and repeating the 12 minutes set for 4 times a total of 48 minutes.

I ran in our housing complex covering 6.23 miles at 7:42 minutes per mile pace and burned 651 calories. Maximum heart rate was 179 bpm and average rate was 171 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
40. 01/03/2010 I ran for 40 minutes in our housing complex covering 5.23 miles at 7:39 minutes per mile pace and burning 550 calories. Maximum heart rate was 210 bpm and average rate was 168 bpm. Play Back
(Click on Splits button to view Individual Lap Speed)
39. 12/31/2009 Today's training calls for a 4:00 hours long run with a 9:00 minutes per mile pace for 75% of the time and easy walk the remaining 25% of the time.

However, I executed an interval workout by running at an average pace of 8:30 minutes per mile the first 7:30 minutes of each 10:00 minutes block and I walked easy the remaining 2:30 minutes. As I developed body pains after 3:00 hours of run/walk, I walked for 30 minutes and maintained an average pace of 11:00 minutes the remaining 30 minutes. I drank 10 Fl. Oz. of Gatorade every hour.

The run was on a relatively flat terrain in my housing complex covering 23.35 miles at an average pace of 10:17 minutes per mile and burned 2,593 calories. Maximum heart rate was 224 bpm and average rate was 144 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
38. 12/29/2009 Today's 40 minutes interval workout involved five sets of 6 minutes running at 7:40 minutes per mile pace and 2 minutes running at 8:30 minutes per mile pace in the parking lot of our office building.

I covered 5.05 miles at an average pace of 7:55 minutes per mile and burned 549 calories. Maximum heart rate was 206 bpm and average rate was 163 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
37. 12/27/2009 Continuous run for 1 hour and 10 minutes with a pace goal of 8:00 minutes per mile within our housing complex. I took a break for 5 minutes after running for 1.82 miles to attach the heart rate monitor to my chest and a rest room break.

Covered 8.87 miles at an average pace of 7:54 minutes per mile and burned 964 calories. Maximum heart rate was 171 bpm and average rate was 84 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
36. 12/25/2009 Continuous run for 1 hour and 10 minutes with 30 seconds break a few times.

Covered 8.37 miles at an average pace of 8:21 minutes per mile and burned 906 calories. Maximum heart rate was 179 bpm and average rate was 150 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
35. 12/24/2009 Today's 12 minutes interval workout was performed in our housing complex with 12 sets of 45 seconds run at the fastest possible speed followed by a 15 seconds rest.

I covered 1.49 miles at an average pace of 8:21 minutes per mile and burned 168 calories. Maximum heart rate was 175 bpm and average rate was 164 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
34. 12/23/2009 Today's 6 miles Race at intended marathon pace of 8:00 minutes per mile was a success. The outside temperature when I started the run was 43°F.

I ran within our housing complex buring 618 calories at an average pace of 7:59 minutes per mile included walking a couple of times. Maximum heart rate was 219 bpm and average rate was 164 bpm.
Play Back
33. 12/21/2009 Today's 15 minutes interval workout was performed in our housing complex with 15 sets of 45 seconds run at the fastest possible speed followed by a 15 seconds rest.

I covered 1.82 miles at an average pace of 8:14 minutes per mile and burned 191 calories. Maximum heart rate was 208 bpm and average rate was 162 bpm.
Play Back
(Click on Splits button to view Individual Lap Speed)
32. 12/19/2009 Today's training calls for a 3:30 hours long run with a 9:00 minutes per mile pace for the first 3 hours and easy walk the remaining 30 minutes.

However, I took intermittent breaks through the run as I started the run two hours after I had a heavy lunch. The run was on a hilly terrain in my residential area covering 20.34 miles at an average pace of 10:19 minutes per mile and burned 2,417 calories. Maximum heart rate was 224 bpm and average rate was 156 bpm.
Play Back
31. 12/17/2009 Wore the new set of Mizuno brand shoes(the same exact brand and model I have been wearing since 2007) on today's easy run on a hilly terrain in my residential area for 1 hour and 10 minutes with up to one minute break a few times.

Covered 7.98 miles at an average pace of 8:46 minutes per mile and burned 908 calories. Maximum heart rate was 212 bpm and average rate was 135 bpm.
Play Back
30. 12/16/2009 An easy run on a hilly terrain around my work area for 1 hour and 11 minutes with 30 seconds break a few times. Covered 7.49 miles at an average pace of 9:30 minutes per mile and burned 928 calories. Maximum heart rate was 183 bpm and average rate was 164 bpm. Play Back
29. 12/14/2009 Today's 1 hour and 40 minutes training involved two interval workouts around my work area on a hilly terrain. The goal was to average the pace at 8:30 minutes per mile, but, I couldn't do better than 9:17 minutes per mile.

I took needed breaks at a couple of traffic lights. I need to either focus on improving my speed on the hilly terrain or perform the speed workouts on a flat land.
  1. 80 minutes of continuous run at 9:17 minutes/mile average pace.
  2. 20 minutes of continuous run at 9:12 minutes/mile average pace.
I covered a total distance of 10.75 miles and burned 1,249 calories.
Play Back Workout 1



Play Back Workout 2
28. 12/12/2009 Continuous run for 1 hour and 17 minutes with 30 seconds break a few times.

Covered 8.31 miles at an average pace of 9:18 minutes per mile and burned 953 calories. Maximum heart rate was 182 bpm and average rate was 162 bpm.
Play Back
27. 12/10/2009 Left leg's calf musle pain is releived by 90% today.

Today, I ran on a Polar Heart Rate Control (ZTX) Treadmill for 1 hour and 32 minutes. Covered 10.00 Miles and burned 1,047 Calories. The altered pace for this run was averaged at 9.12 minutes per mile at 0% grade setting.
View Details
26. 12/08/2009 I continue to suffer from a pain in the left leg's calf musle. I believe the pain was resulted from the long run I ran on 12/05/2009 and a cold stretch on 12/06/2009.

Today, I ran on a Polar Heart Rate Control (ZTX) Treadmill for 40 minutes and 13 seconds. Covered 4.11 Miles and burned 501 Calories. The fixed pace for this run was 8.57 minutes per mile at 2% grade setting.
View Details
25. 12/05/2009 Today's training calls for a 3:00 hours run at 9 minutes per mile pace. My average pace for this run was 10.18 minutes per mile as I didn't want to run harder because I didn't run for the past 10 days and I returned from India 48 hours ago.

I covered 17.10 miles in 2:56 hours. The start temperature was 59°F and the end temperature was 56°F. Burned 1,974 calories. Maximum heart rate was 189 bpm and average rate was 163 bpm.
Play Back
24. 11/24/2009
(India Time)
Ran for 1:04 hours on a track in Osmania University between 7:00 AM through 9:00 AM at an average pace of 8:26 minutes per mile.

Covered 7.61 miles and burned 731 calories. Maximum heart rate was 216 bpm and average rate was 152 bpm.
Play Back
(Zoom in by clicking '+' 7 times and pan the map upward until the track appears)
23. 11/23/2009
(India Time)
Continuous run for 1:37 hours in Pragati Resorts between 7:00 AM and 9:00 AM (Indian Standard Time) at an average pace of 9:05 minutes per mile.

Covered 10.78 miles and burned 1,044 calories. Maximum heart rate was 184 bpm and average rate was 165 bpm.
Play Back
22. 11/20/2009 Continuous run for 35 minutes with 30 seconds break a few times. Covered 4.40 miles at an average pace of 7:57 minutes per mile and burned 466 calories. Maximum heart rate was 180 bpm and average rate was 171 bpm. Play Back
21. 11/18/2009 Today's training plan was to test my 5K (3 miles) race pace. I completed 3.02 miles in 24:25 minutes. Burned 302 Calories and maintained 8.06 minutes per mile average pace. Average Heart Rate was 169 bpm and maximum heart rate was 184 bpm.

Not a good timing as my leg muscles have been hurting for two days from the squats and lunges I introduced two days ago to strengthen my body.
Play Back
20. 11/16/2009 Ran for 32:00 minutes today covering 4.09 miles. Burned 419 Calories and maintained 7.49 minutes per mile average pace. Average Heart Rate was 172 bpm and maximum heart rate was 181 bpm. Play Back
19. 11/15/2009 Ran for 30:00 minutes today covering 3.60 miles. Burned 377 Calories and maintained 8.29 minutes per mile average pace. Average Heart Rate was 166 bpm and maximum heart rate was 185 bpm. Play Back
18. 11/13/2009 Ran for 2:50:00 hours today covering 16.77 miles. Burned 1,883 Calories and maintained 10.08 minutes per mile average pace. Average Heart Rate was 157 bpm and maximum heart rate was 174 bpm. Play Back
17. 11/11/2009 Hard run for 32:00 minutes in our housing complex covering 3.85 miles buring 400 Calories with 8:20 minutes per mile average pace.

Uploaded Garmin Device Forerunner 301 capture of this training to Garmin Website.
Play Back
16. 11/09/2009 Today's 40 minutes training involved two interval workouts in our housing complex to avoid hilly terrain:
  1. 30:04 minutes of continuous run at 8:36 minutes/mile average pace.
  2. 9:28 minutes of speed-endurance workout involving ten repeats of 30 seconds run under 7:00 minutes/mile pace followed by 30 seconds rest.
I covered a total distance of 4.79 miles and burned 479 calories.
Play Back Workout 1



Play Back Workout 2
15. 11/06/2009 This is the repeat of the workout item 13 below. Ran for 36:00 minutes in our housing complex covering 4.15 miles as a part of the interval workout. I burned 452 Calories and maintained 8:41 minutes per mile average pace.

Uploaded Garmin Device Forerunner 301 capture of this training to Garmin Website.
Play Back
14. 11/04/2009 Easy run for 40:00 minutes today in our hilly neighborhood covering 4.57 miles. I burned 549 Calories and maintained 8:47 minutes per mile average pace.

Uploaded Garmin Device Forerunner 301 capture of this training to Garmin Website.

Decided to pursue techniques in improving my core strength.

Registered for Carlsbad 2010 Marathon.
Play Back
13. 11/02/2009 Ran for 36:00 minutes today in our housing complex covering 4.25 miles as a part of the interval workout. I burned 461 Calories and maintained 8:29 minutes per mile average pace.

Uploaded Garmin Device Forerunner 301 capture of this training to Garmin Website. I figured out to stop the timer today for almost 6 minutes and resumed the Interval workout.

Thanks to Rama Krishna Chaitanya Dhanenkula and Dattu Inampudi for their help on selecting nuitrious food at Costco and Sprouts.
Play Back
12. 10/31/2009 Today's 34 minutes training involved two interval workouts in our housing complex to avoid hilly terrain:
  1. 24:00 minutes of anaerobic threshold at 7:54 minutes/mile average pace - From the Heart Rate monitor, even though, my pace increased from two days ago, my heart rate was below 180 bpm.
  2. Since I programmed my Garmin device wrong, I was short of 12 minutes and started another lap. However, this lap lasted only for 10 minutes.
Even though, I forgot to stretch before and after the run, I didn't feel any discomfort during the rest of the day. I covered 4.08 miles and burned 438 calories
Play Back Workout 1





Play Back Workout 2
11. 10/29/2009 Today's 41 minutes training involved two interval workouts in our housing complex to avoid hilly terrain:
  1. 31:19 minutes of anaerobic threshold at 8:19 minutes/mile average pace - Note my Heart Rate shooting to 240bpm (beats per minute). Anaerobic Threshold is defined here.
  2. 9:47 minutes of speed-endurance workout involving eight repeats of 30 seconds run under 7:00 minutes/mile pace followed by 30 seconds rest. Maximum Heart Rate during this workout was 192bpm.
I didn't feel any lactic build up and felt great after the workout. I covered 4.78 miles and burned 525 calories.
Play Back Workout 1



Play Back Workout 2
10. 10/27/2009 Ran for 34:42 minutes today in our neighborhood covering 3.86 miles. I burned 454 Calories and maintained 8:59 minutes per mile average pace.

I need to focus more on Interval Workout and Tempo Runs on Carlsbad hilly terrain and beach.
Play Back
9. 10/25/2009 Ran for 2:35:00 hours today in our neighborhood covering 15.1 miles. I burned 1,800 Calories and maintained 10.00 minutes per mile average pace.

Play Back
8. 10/22/2009 Ran for 1.12.35 hours today within our housing complex covering 7.93 miles. I burned 846 Calories.

The interval workout I employed today was to run 3:00 minutes at 7:30 minutes pace and rest for 2:00 minutes. I repeated it for 15 times.

Can't wait for the Elastic Strapper for the Heart Rate Monitor, I ordered yesterday from Garmin.
Play Back
7. 10/20/2009 Ran 33.35 minutes at 7.40 minutes per mile pace for 20 minutes, 2 minutes at 15.00 minutes per mile pace and for 10 minutes at 7.11 minutes per mile pace (with 15 seconds slow jog for every 45 seconds) on a Landice Cardio Trainer L9. Total calories burned are 400. View Details
6. 10/18/2009 I ran for two hours covering 11.20 miles today at an average pace of 10.43 minutes per mile and burned 1,562 calories. One can view the gory details of this run including replay by clicking 'Play Back' under Garmin URL column.

Ran two laps of the following course:

- Home -> PoinSettia -> El Camino Real -> Home Loop
Play Back
5. 10/14/2009 After being treated for a minor stroke for 5 days at Lalitha Super Specialty Hospital my father was discharged today. My sincere thanks to Dr. Vijaya, Dr. Raghava Sarma and the Hospital Staff for the best care they provided to my father.

Today, Repeated seven times the following speed workout on Landice Cardio Trainer L9 Treadmill covering 4.2 miles:
  • 7:41 minutes per mile pace for 3 minutes
  • 7:08 minutes per mile pace for 1 minute
  • 10:00 minutes per mile jog for 1 minute
And, jogged 0.3 miles at 12 minutes per mile pace to cool off. Total running time was 40 minutes covering 4.20 miles. Burned 450 Calories.
View Details
4. 10/12/2009 Ran 5 miles, burnt 500 calories in 41 minutes.

Repeated three times the following speed workout on Landice L9 Treadmill covering 4.5 miles:
  • 7:41 minutes per mile pace for 0.75 mile
  • 7:13 minutes per mile pace for 0.75 mile
And, ran 0.5 miles at 10 minutes per mile pace. The average pace was 8:10 minutes per mile.
View Details
3. 10/08/2009 Ran 12 miles today in 2.05 hours on a Landice L9 treadmill. Maintained 9.05 pace at 1% Grade for 1:45 hours and the remaining 20 minutes mixed walk and run. Took a water break after one hour for 3 minutes which included minor stretching. Burned1,453 calories. Today's goal was to test my endurance. I could have continued another 25 minutes with Run and Walk mixed, but, was afraid of an unnecessary injury. The overall average pace was 10:24 minutes per mile. View Details
2. 10/07/2009 Ran 3.5 Miles on Landice Cardio Trainer Treadmill today in 40 minutes with 5% Grade and burned approximately 425 calories. My body is responding well and I plan to increase the pace from tomorrow. Today's average pace was 11:24 minutes per mile. Starting from Sunday, I plan to run on pavements near my house. View Details
1. 10/05/2009 Ran 2.5 miles on a Landice L9 Cardio Trainer Treadmill to kick start 2010 Carlsbad Marathon Training. The marathon is 111 days away from today on 01/24/2010. Burned 320 calories and maintained an average pace of 9:59 minutes per mile. View Details

Return to   My Runs        Home Page