Just realized that the Joongang Seoul marathon course is a bit undulating with 5-6 hills over 30-40m in elevation (start is 14m > sea level). My concern is that I’ve been doing all my runs exclusively on pancake flat terrain and track. As a last minute mitigation, I did a couple of runs on undulating route this week to get some familiarity into the legs. However, after my Sunday's hilly long run, my right butt got a bit sore. Hopefully the deep tissue massage on Wednesday will fix the problem.
I just went to check the weather in Seoul. Using today as example, the temperature is around 11-12c with humidity ranging from 60% at 8am to 40% at 11am. The 7-day forecast suggests the temperature to be the same (min 7, max 13c). In Singapore, the lowest temperature is about 24c (or 26c by the time I start my runs) with humidity around 70-90%, which makes the apparent temperature even higher. Tinman heat calculator suggests there is a 3% differential in performance levels between 80F/27c and 53F/12c. This translates to around 8secs/km difference.
Despite this, my plan is not to run MP much faster than what I have done in training due to a couple of reasons. First, I am still inexperienced in terms of marathons (3 marathons + 2 DNFs). Secondly, my preparation is pretty short (8 weeks), although it is a fairly solid block. And lastly, my long runs timing in Singapore hid the fact that I did a lot of stoppages/rest time during the runs. I simply can't run continuously for a long time due to traffic conditions and the need to re-hydrate. All the long run times that you see in my log do not include rest times. I don't really know whether I can run at solid pace for 3 hours plus continuously. I am just simply hoping the cooler weather will help me to delay the 'fading'.
Plan to do 30-40k next week pre-race. We'll fly to Seoul on Wednesday midnight and arriving Thursday morning. This will give me a chance to squeeze in a couple of short runs on Friday & Saturday. After living in the tropics for one year, the temperature in South Korea should feel like Artic-esque to me. Bring it on!
52mins Easy (av 5:11) + abs work
Treadmill, 0-2% inclines
Wednesday (11 days left):
4k warm up + strides
3k @ 30k pace effort (undulating route)
3k @ 1-hour pace (track)
3k @ 1-hour pace (track)
Splits: 13:00 (av 4:20), 12:02 (av 4:01), 11:56 (av 3:59)
Heart rates 159, 170, 173 bpm, jog/rest 3mins in between
5k cool down
Total running 18.3k in 1h:24m (av 4:38)
A super-humid morning. Found the effort on the first 3k to be manageable, but legs felt a bit heavy after that. I was rarely in the groove during the LT intervals but finished without a lot of strain. HR reached 186bpm during the last one.
36mins Very Easy (av 5:36) on treadmill + weights
Friday (9 days left):
15mins warm up
30mins @ MP effort, av 4:24 (undulating route)
20mins @ HM pace effort, av 4:12 (flat route)
Total running 15.2k in 1h:09m (av 4:37)
The plan was to do a practice run of 2 x 7k MP. Did the first on rolling terrain, averaging 4:30 on the way out (mainly uphill), but the return leg (downhill) pushed the pace down. Went out a bit fast in the second interval (~HM pace) and decided to just lock-in the pace and ran on a flat terrain.
Sunday (7 days left):
23.3k Long Run in 1h:56m (av 5:00)
Ran on undulating terrain around Tanglin area. Consumed just water & salt tablets. Got tired in the second hour. Right hip was a bit sore from the hills.
Total 73.3k for the week, 680k for the last 7 weeks.