First off, congrats to my running buddies in Perth, Rob & Craig who both went sub 3:15 in Canberra marathon.
Since I decided to ‘kill’ my marathon dream (Gold Coast in early July) and to focus on short distance (5k-10k), things have got a bit easier - at least in mental sense. There is no more pressure to do 2-3 hours long run in the weekend, no more pressure to do a 90 minute run in mid-week etc. When I am tired and or in no mood for running, I could just do a 30 minute run without feeling guilty. My mind feels more refreshed and relaxed, knowing that I am free from the burden associated with high-mileage, marathon training.
Yes, you can call me a chicken…
But I am really struggling to train for marathon in Singapore despte having been here for 6 months...at least, at this point in time. However, I wouldn’t discount the possibility of training for one in the second half of the year.
Due to the shift in focus, my racing plans for the next few months are:
23 Apr: JP Morgan Corporate Challenge 5.6k (confirmed)
18 May: SAA All Newcomers Meet 5000m track (considering)
8 Jun: Saucony Passion Run 10k (registered)
15 Jun: Mt Faber Run – uphill (considering)
22 Jun: Punggol Central 5k (registered)
6 Jul: Milk Run 8.4k (considering)
Below is my training for the week:
35mins recovery (av pace 5:31, av HR 145) - humid
15mins warm up incl 2 strides
3 x 1000m at 10k pace with 200m jog + drink stop (av pace 3:53, av HR 172, Max 182)
Splits per 400m: 1:33, 1:34, 0:46 = 3:53, 1:33, 1:34, 00:46 = 3:53, 1:32, 1:34, 00:47 = 3:53
8 x 200m with 200m walk/jog recovery. Splits: 41, 42, 41, 42, 41, 41, 41, 39 secs
6mins cool down
The plan was to do 4-5 x 1k but felt stuffed after the 3rd interval. Decided to do 200s in order to salvage something from the session.
25mins recovery (av 5:38) in Mulia Hotel, Jakarta
AM: 30mins easy (av 5:15) in Jakarta
PM: 20mins easy (av 5:11) in Singapore
10mins warm up
2.4k tempo in 9:49 (av 4:05, HR 171) – aborted due to heat/humidity
4 x 13om hills in 27, 25, 26, 26 secs
The plan was to do 5-6k at Stamina Pace (~4:10 pace) but the heat/humidity (9:30am) took a lot out of me and I decided to quit the tempo. Was too wasted even to do cool down.
26k Long Run in 2:10 (av 5:00) incl. 8k tempo @ 4:23 pace (av HR 171, Max 185)
AM: 30mins easy (av 5:23, av HR 138)
PM: 42mins easy (av 5:25, av HR 150) - humid
Total 75.1 k for the week, Year to date mileage 1042.6k (av 65k per week)