Week 4 of 12

Did 97k in about 8 hours (av 4:56) during Week 4 of 12.

I scaled back training this week in order to let the body rest a bit and adapt after running 120k last week. Took one day off, had a massage, and only did 2 doubles days. Had the time to run more doubles, but decided against it and substituted them with non-running exercises instead (core, yoga, abs). Plan to bump the mileage again next week.

As mentioned last week, I planned to do a ‘spec test’ of 2 x 10k MP this week. However, the result wasn’t as good as I had hoped. Did the first 10k segment averaging 4:21 min/km and 164bpm (a high of 172, so it was pretty evenly paced effort). After 5mins break to refuel, I started the second segment and went through the 5k averaging 4:23 – a tad slower but HR was still stable at 165. My legs were heavy and I was thirsty at this point, and when I saw a vending machine, I decided to stop. The post-rain weather was cooling at 26c but awfully humid, so I lost a lot of body fluid. I wanted get a canned drink but the machine was broken. I then tried to resume the run; however I have lost the rhythm and motivation to continue.

Hence, it turned out to be a so-so workout. Unable to finish, but happy to see the HR pretty stable at 165 (30bpm < Max) for at least 1/3 of marathon distance. I feel that my body is currently not very efficient to run at MP effort. Having said that, with more favourable weather conditions (such as in Australia), probably I could do 20k at MP today without a break. With taper and fresh legs, perhaps it will add another 5k. Hence, I am still short by about 17k in terms of ‘ability to sustain MP for the marathon’. There are 8 weeks to go (6 weeks training + 2 weeks taper), hence I am hoping that all future training will improve my MP extend-ability by around 3k each week.

Mon (Rest):
OFF, massage

Tue (Threshold):
AM: 8 x 1k @ tempo effort, 4 x 200m
PM: 28mins Recovery (5:40)

Did 8x1k at threshold effort in lieu of continuous tempo. Thought that I could accumulate more volume doing it this way since a straight 20+ minutes will feel like a race effort in these conditions. Recovery was 1 minute walking. Splits: 4:02/158, 4:02/159, 4:01/162, 4:03/164, 3:57/167, 4:00/169, 3:55/171, 4:01/172. Felt good throughout, no straining, and I was tempted to make it 10 intervals, but didn't want to risk it.

Wed (Easy):
AM: 46mins Easy on treadmill (5:09)
PM: 37mins Easy on grass with 6 x 15sec strides (5:16)

Thu (Easy):
AM: 1h:35m Easy (4:59), around 150 bpm
PM: 1-hour Yoga

Tested a place that is often referred as Singapore’s best kept secrets for running – the old Bukit Brown (Brown Hill) Chinese cemetery. There is a 2.4k loop of walking path inside, nicely path with some undulations. Very green with lots of trees and more importantly, traffic free. Wow, this is just like a running trail found in national parks in Australia, except you will pass old tombstones and burials, most of them within a couple of meters from the walking path. However, I must admit that running alone and seeing these tombstones on a misty morning is a bit creepy.

Fri (Easy)
AM: 35mins Easy (5:00) with 4 x 10secs hill sprints
PM: Abs

Sat (Long Run with MP):
30k Long Run in 2h:22m (av 4:45) including abbreviated MP session

Consists of 2k warm up, 10+5 km at goal MP (4:23 pace), 13k cool down.

Sun (Recovery):
AM: Yoga
PM: 35mins Recovery on grass (5:15)

Total 97k for the week