Inspired by the success of fellow bloggers --- Clown, by7, Epi, Trailblazer etc in their marathons, I've been thinking (again) to do a marathon later this year. There are a couple of regional marathons around November/December, such as in Bangkok and Singapore but gee, the weather in these places are hot and therefore, unconducive for marathon running. Given the strong Aussie dollars, Sydney & Melbourne marathons are too pricey to my liking.
That leaves me with the Far East where the weather is cool (autumn). There are Beijing & Shanghai marathons but the air quality is terrible. The only one that appeals to me is JoongAng Seoul Marathon on 2 November. Morning temperature is around 7c - which is 75% cooler than Singapore. It is a large marathon with over 20,000 runners. The route is a bit undulanting, especially in the first 30k but flat in the last 12k, finishing at the Olympic stadium.
The catch is that registration closes on 15 July, so I must decide really quickly. Personally, I think I am still far from marathon shape given I always struggle running more than 1h:30m-1h:40m in the heat of Singapore. Another complication is that we will be going on holiday between 12-22 September (hard to do running), which leaves me only with a training block of 5.5 weeks before the marathon.
My thinking is just to register for the race anyway (US$50) and decide around late August before deciding to book airfares, hotel etc. If I am not up to it, I'll just forfeit the entry fee.
Training wise, I did 80k this week - highest in 3 months. Longest runs were 1h:30m. Gotta start increasing the duration pretty soon, I think !
30 mins Easy Fartlek (av 4:46 min/km)
incl 8 x 1min HMP on, 1min MP off
Only had 1/2 hour to run, so decided to do something a little brisk but not hard.
12mins warm up incl strides
7 x 1000m Intervals @ 10-12k pace with 200m recovery
Average = 3:54 min/km, av HR 174, high HR 184
5 x 200m Repetitions in 40, 42, 41, 42, 42 (200m jog)
13mins cool down (total 15k)
Felt good in the first four, jogging 1:20 as recovery. Last 3 intervals were harder, took 1:20 jog plus ~30secs drink/towel stop as recovery. Ran the 200s clockwise.
45mins Recovery Run (av 5:38)
1h:30m Easy-to-Moderate Run (av 5:09)
Weather wasn't cooperating, so ran indoor. Started at 6:00 pace ending at 4:45 pace. First 30mins av 5:30, next 30mins av 5:07, last 30mins av 4:52
37mins Easy Run (av 5:20)
36mins Easy Run incl. short sprints (av 5:13)
Incl 3 x 10sec hill sprints + 3 x 10sec grass sprint
Slept at 3am last night. Felt sluggish.
2.5k warm up incl strides
3 x 2400m Lactate Threshold Intervals with 400m jog + drink
94, 95, 97, 96, 98, 97 = 9:37 (HR 165-168)
95, 97, 97, 98, 97, 96 = 9:38 (HR 171-174)
96, 97, 97, 98, 96, 95 = 9:39 (HR 176-184)
Average = 4:01 min/km, av HR 174 bpm, high 184
4 x 200m Repetitions in 44, 44, 42, 41 (200m jog)
6.7k cool down (total 19k)
Legs felt a bit heavy from the start. Last interval was tough because the sun was in full force. The 200ms in 44secs were the slowest that I've done in a while due to tiredness.
Total 80k for the week, 1836k for the year (av 65 kmpw)