An okay week, but I bombed again badly at the long run. Could only last 90mins before had to take walk breaks. Both my mental and physical endurance were just not there yet to do long runs.
This is my last full week in Singapore before heading to Melbourne next Thursday. I am really hoping the Melbourne weather will help me to start building up the long runs.
It's an exciting time for us with the baby. My wife is on here 36-37 weeks. The doc thinks there is a possibility that he might arrive early.
My current expectation is to run 3 times/week for those 5 weeks I am in Melbourne. Mileage wise, probably around 40-50k a week, which is lower to what I am currently doing right now. However, I''ll focus on 'bang-for-the-bucks' workouts such as long tempos and hard long runs. Personally, I'd like to get comfortable with running long runs at around 4:40-4:50 pace. My long run pace has stayed at 5:00-5:20 pace for the last 3 years due to a combination of no PBs (I don't earn anything that warrants a faster pace in training) and moving to hot & humid Singapore which slowed down the paces.
After 5 weeks of low quantity, high quantity training in Melbourne, there will be 11 weeks before either Perth or Gold Coast marathon. I hope that I could replicate the success of last year's Seoul Marathon preparation which was based on 8 weeks of training.
Mon (Easy Day):
60mins Easy (5:12)
No soreness from yesterday's race. Should have checked the watch battery and ran the race hard :)
Tue (Workout Day):
15mins wu, 8x400 (av 84), 4 x 200 (av 39), 15mins cd
Did the reps on bike path with splits: 83, 83, 86, 84, 85, 84, 84, 79 with 60-90 recovery in between. The first 4 was jog recovery but got stuffed afterwards and did standing rest. The splits for 200s were 39, 40, 40, 38.
Wed (Easy Day):
50mins Easy (5:16)
Thu (Easy Day):
45mins Easy/Moderate (4:56)
In Jakarta for work. Ran on hotel treadmill, started at 10km/h, increasing the pace by 0.1 km/h every minute.
Fri (Easy Day):
32mins Easy (5:12)
Also on treadmill. Flew back to Singapore late evening.
Sat (Workout Day):
40mins Fartlek (av 4:33) incl Mono Fartlek
Kept the float pace for the 90s and 60s segments at around MP (4:20s), however, they slowed to briks jog during the 30s and 15s segments. Covered around 5k so average pace was 4:00 min/km. Overall, it's a good & different workout, could feel the HR working hard during the 30/15s sections.
Sun (Easy Day):
90mins Easy (5:00)
Another failed attempt at the long run. Planned 2hrs but was walking after 90mins. Felt like sleeping in and only started running at 7.30 which was too late to my liking. The weather was terribly warm and humid by then. After the walk breaks, I decided there was no point in continuing further and cut my losses.
Total 73k for the week.