Did 110k in just over 9 hours (av 5:01 min/km) during Week 9 of 12
Was initially hoping for a hard training week, but it wasn’t meant to be. Mileage was good, but not the intensity nor quality. Had a massage early on Monday and the muscles were sore for the next 3 days. Consequently, I only managed to one so-so speed workout (normally I do two a week) and a weekend long run. In total, I had 5 slow/easy days this week.
Three weeks to go to GCM. Frankly, I am not sure whether I am in a better shape compared to my last marathon in Seoul. My average training paces are slower this year and I did less ‘long fast workouts’. Last year, I felt fresh and was able to do more intense quality workouts. While for the current training cycle; I’ve been hampered by groin problems and hot weather (one of the warmest on record). On a positive note, this year’s longer prep (4 weeks longer) is probably worth an extra 350-400 km in mileage (hopefully this will help!).
The plan for next week is to up the intensity since it will be virtually the last hard training week before I enter a 2-week taper. Plan to do 2 speed workouts (focusing on MP) during mid-week and 25-28km long run in the weekend.
AM: 6k Recovery (av 5:30)
AM: 8k Recovery (av 5:36)
PM: 8k Easy (av 5:10), 4 strides
Too sore to do any workout after a painful massage yesterday.
AM: 19k (av 4:42) with 52mins worth of HM pace/MP work
PM: 5.5k Recovery (av 5:32)
Similar style to last week’s workout, alternating intervals at HM pace with recovery at MP. 3 sets of 1k HMP, 1k MP, 1k HMP, 1k MP with 2mins rest in between on the F1 track. Splits for the 4k sets: 17:12 (163 bpm), 17:12 (168 bpm), and 16:55 (170 bpm). Average pace was 4:08 for the HM segments, 4:25 for the recovery, and 4:17 min/km for the 12k total. I wanted to do another set but I was too stuffed from the warm weather.
11k Recovery (av 5:19)
AM: 9.5k Easy (av 4:58), 8 strides
PM: 20mins gym work
Sat (Long Run):
36k in 2h:50 (av 4:42 min/km)
Ran with Max again at East Coast Park. We started pretty early at 5:30am and didn’t see the mercury until near the end of the run - which was good for a change. After 3k warm up, ran 27k at 4:40 min/km or 3h:18m marathon pace (excluding a few brief drink breaks). After Max left, I planned to do 5k at goal MP to wrap up the long run. However, I was too tired by then, and only had energy to do 2 x 2k at goal MP (4:20 min/km) with a slow 1k jog in between. Including today’s run, total mileage for the last 7 days (Saturday to Sunday) was 130k.
AM: 7k Recovery (av 5:26), 4 easy strides
Total 110k for the week