Did 93k in 8 hours (av 5:05) during Week 6 of 12.
The recent increase in training load has finally caught up with me (600k in last 6 weeks vs 2 months of sporadic training during paternity break plus 2 months lay-off due to injury). Began to experience niggles and strains, around the knee and groin/quad area. The latter was particularly very sore around the area of lower groin, quads, and below the waist. Does anyone what kind of strain is this? I’ve gone for a massage, but since the pain is in the groin area and my masseur was a lady, there were a few awkward moments.
Due to Sunday’s race, there was no long run. Had a medium long run on Wednesday (25k), other runs were slow and easy. The race itself didn’t go that well. My plan was to average 4:00 pace for the 10.4k, but ended up averaging around 4:06 due to ‘human wall’ of slow runners who started the 15k wave earlier.
Will be flying to Melbourne on Wednesday to visit my son for a week. Probably a good opportunity to take a down week, before the final stretch of training (3 weeks of hard training, 2 weeks taper). Also, will discuss with Mrs. Sling about the next trip (which will determine whether I am running GCM or Perth).
AM: 60mins Easy with 6x100m strides (av 5:12)
PM: 25mins Recovery on treadmill (av 5:28)
(Total 16k for the day)
AM: 25.6k Hosaka workout (av 4:58)
The June’s edition of Running Times has an article called ‘Day After Day’ about Yoshihisa Hosaka (WR marathon for 60-65 yo in 2h:36m). His training as follows:
AM: 2.5k up, 5x1k from 4:00 to 3:20 pace, 2.5k down (10k)
PM: 12k (5:00-6:00), 5x1k downhill from 3:40 to 3:20, jog up for rec (22k)
Essentially, Hosaka does this workout everyday, all year around, aka 32k per day in doubles (no long runs). He said intervals are the way to go for old runners since long runs are very taxing on the body. When asked about the lack of variety, he said that marathon is all about running at constant effort, therefore a runner needs to train to manage that constant.
Based on Hosaka’s MP (3:40 pace), my interpretation is he starts his morning intervals at MP+20sec, dropping the pace by 10secs each one to MP–20sec (4:00, 3:50, 3:40, 3:30, 3:20). For the PM session, he begins at MP, and then cuts it down by 5secs to end at MP–20secs (3:40 down to 3:20).
This week, I tried the Hosaka workout but instead of running doubles, I combined the two sessions into one as a variation of medium-long run. Did 3k ez, 5x1k (4:40, 4:30, 4:20, 4:10, 4:00), 10k ez (5:30 min/km), 4x1k on flat ground (4:15, 4:10, 4:05, 4:00), 3k ez. Recovery was about 1min standing. Total distance was 25k +, since I skipped one rep and didn’t do 1k recovery jogs due to time constraint.
AM: 40mins Recovery (av 5:31)
Very sore groin and it affected my running form. The massage was painful since that area is softer than other parts of the leg.
AM: 55mins Fartlek (av 4:48)
PM: 25mins Recovery (av 5:50)
(total 16k for the day)
Did a light workout to test the legs. 15mins easy, 20mins Moderate (4:40), ½ Mona fartlek (90, 2x60, 2x30, 2x15, jog rec), 10mins easy. Effort was harder than it should be.
PM: 40mins Easy (5:17)
Slept in and missed the morning run. Ran at 7pm in the evening.
3.3k warm up
10.4k Saucony Passion Run 42:36 (av 4:06)
6k cool down
(total 19.7k for the day)
Due to traffic jam, the cab dropped me 4k from the start line. Ran to start line and just made it in time. No time to do strides and do active stretching. My plan was to average 4:00 pace for the run and I was on pace for the first 2.5k. After that, I encountered ‘human wall’ of slow 15k runners who started 10mins earlier than the 10.4k runners. My pace then slowed for the next 6km since there was no enough room to pass. My pace blew up to 4:13, 4:11, 4:18, 4:15, 4:19, and that’s after pushing/elbowing runners and ran on the grass/beach sand beside the pavement. I was glad to finally reach the turnaround point, and ran home the final couple of ks under 4:00 pace. Should have skipped the race. Probably a long run in place of today’s race would have more training benefit.
Total 93k for the week