This week's training is pretty much in-line with the Hudson plan. A total of 91k in 6 runs, with some shuffling here and there. He schedules two quality workouts, a threshold fartlek on Monday (which wasn't that hard) and 21k Marathon Pace Spec Test on Sunday.
All week, I've been pretty anxious about the 21k @ MP. Firstly, Hudson's plan is 20 weeks long and a 'spec test' after 14 weeks of marathon training is very timely. However, I jumped in only for the last 8 weeks of his program, meaning that I missed a solid chunk of aerobic support training. I also had 2 weeks of holiday (little running) and only started the training last week, culminating in my first 30k+ long run in 12 months, hence, I was really damn nervous. Secondly, given Singapore weather conditions, I had my doubts whether I could run almost continously in a non-race environment (solo) with limited hydration.
I decided to do the run in East Coast Park (near the airport, S$20 cab return) because it has a long flat, stretch of road of about 12k without any traffic. This is a rarity in a small country like Singapore. My plan was to run out and back for 21k with a brief stop in the middle. Because I wasn't sure whether it will have a vending machine at 10.5k mark, I decided to carry 500m bottle in my hand. Was very anxious during the warm up: even when running at 5:30 pace, my Garmin showed a HR of 140-150 bpm (normally around 5:00). The morning was humid as usual bit I thought it was warmer too.
I started at about 4:30 pace, but I wasn't feeling that flash initially, as the body probably took time to adjust to the pace and conditions. After around 5k, my body finally clicked into gear and the effort felt fairly okay. I reached the 10.5k mark (according to GPS) in 46:34, averaging 4:26 pace and 167 HR. Rested for just over 2mins to take gel, salt tablet, and 500m water and then started again. The second segment was harder and I felt like stopping after 2k. I continued to push along and tried hard to counter the negative thoughts. For some reason, the next 6k just flew like a breeze before I went into another bad patch with couple of ks to go. Legs were heavy and I really felt like stopping for a rest and drink. I continued to hold on and finshed the return leg in 46:40, averaging 4:27 pace. Average HR for this section was 169 bpm but reached mid 180s as I ran hard in the last 300m. The total for 21k was 1:33:15 (av 4:27 min/km) excluding 2mins rest.
Overall, I had a mixed feeling about the run. On one hand, I felt happy to complete the solo run with minimal stoppage and hydration (I am a heavy sweater). Given that I only joined the pgoram with 8 weeks to go and hence, missing a lot of solid endurance training, perhaps the result wasn't too bad. On the flip side, I felt that I didn't have a lot in the tank at the end. One thing for sure, I won’t be able to run at this pace for 42k in tropical country like Singapore!
As an aside, I bought a 2XU compression socks, which looks like a granny stocking. Since Seoul is pretty cold (5-15c) for someone who lives here, I am thinking to wear a Skin short and a long sock. I tried the sock during the MP run this morning but couldn’t feel any positve effects at all. Due to the length, it made the lower part of the body warmer too (extra sweat). At S$50, it is damn expensive for a sock !!!
Mon (Threshold Fartlek):
4.5k warm up incl dynamic stretching & strides
8 x 800m ON, 400m OFF (av time for the 800s = 3:11 or at approx One-Hour pace)
2.6k cool down
All up, 16.3 in 78mins (av 4:50)
Hudson plan calls for 3miles ez, 8 x 3mins @ HM pace + 2mins ez, 3miles ez, but decided to change it to 800s + 200s as they are close enough in terms of timing. Ran on the track clockwise for a change. The 800ms were done in 3:11, 13, 13, 12, 13, 11, 11, 07 - averaging just under 4:00 min/km pace or One Hour pace. Was ambitious in the recovery initially with low 2:00s but slowed to around 2:20 in the latter part. The total ON/OFF was 9.2k in 41:08 (av 4:28 min/km). Got no time to do a long cool down as I had to return to work.
17.2k Easy in 85mins (av 5:00, 145 bpm)
Ran according to HRM on flat route. First 30mins < 140 bpm averaging 5:17, next 30mins <145 bpm averaging 5:00, and last 25mins at 150 bpm averaging 4:40. Felt so-so during the easy portion, but felt great when running at 4:40s. Wished I could have more time today.
6.5k Very Easy (av 5:30)
Treadmill 0-1.5% incline, also did 70 sit-ups
14k Easy in 71mins (av 5:06)
Treadmill 0-2% incline. Started at 6:00 pace, worked down to 4:45.
9.6k in 48mins (av 5:00) with 8 x 10secs hill
Circled a route with a 400m hill four times plus the hill sprints. Felt sluggish, perhaps the recent step up in mileage in last 1.5 weeks began to take its effect.
Sun (Marathon Pace Run):
3.2k Very Easy (av 5:30)
2 x 10.5k @ 4:27 min/km with 2mins standing rest
Splits: 46:34, 46:40, an HR 168 bpm (total 93:15 for 21k)
3.2k Very Easy (av 5:30)
All up, 27.4k in 2:08 (av 4:41)
Total 91k for the week, 2560k for the year