26 July 2009

Week 2 of 5 (AHM)

Did 73k in 6 hours (av 4:55) during Week 2 of 5 to Army Half

Sling Jr has finally landed in Singapore! He is now four months and getting chubby :) It will be interesting how my training will pan out due to the need to balance family life, work, and running.

Training wise, it was an enforced down week in terms of both intensity and mileage. I was sick with cold, runny nose and sore throat for almost the whole week. As Sling Jr was due to arrive in the weekend, I had to tone down my training to make sure that I recovered in time. For example, I cut my interval volumes from the usual 8k to 6k, Threshold run from around 10k to 7k and so on. At the end, I was able to get a pretty reasonable outcome: 1) getting some ok training when sick and 2) back to 90% fit when the baby arrived.

Three weeks to go to Army Half. Hoping that I can up the ante for the next couple of weeks.

Mon (Recovery):
5k Recovery (av 5:40)

Sick with cold and runny nose. I think my immunity is very low after the marathon, and I made a mistake by rushing back to training too soon.

Tue (Intervals):
12k run in 56mins (av 4:42) including:
- 4 x 1000m (av 3:52) with 80seconds jog
- 4 x 500m (av 3:35) with 2 minute jog
- 4 x 200m with 200m jog

Still sick, hence ran an abbreviated volume of intervals. Splits for the 1k: 3:51, 3:52, 3:51, 3:52 (av 174 bpm). Splits for the 500m: 1:49, 1:50, 1:49, 1:41 (av 177 bpm, high of 189). Splits for the 200s: 37, 39, 39, 38.

Wed (Recovery):
7k Recovery (av 5:40)

Thu (Easy):
12k Easy in (av 5:08) including 5 x 12secs hill sprints

Felt sluggish. Sore throat and bad cough.

Fri (Off):
1-hour Strength Training (abs, lunges, squats)

Decided to take a rest day to enhance healing process.

Sat (Threshold):
18k run in 84mins (av 4:40) including 3 x 2400m at Threshold effort (av 4:01)

Rainy day, but the good thing is that I was almost back to normal health. 5k warm up to the track, then 3 x 2400m in 9:45, 9:35, 9:33 (av 174 bpm) with 2-3mins standing rests. Finished with 4x100m strides and 5k cool down.

Sun (Tempo):
19k run in 89mins (av 4:41) including 10k at MP effort (av 4:30)

3k warm up, then 10k at MP effort on undulanting terrain, averaging 4:30 min/km. Found 1km stretch of small, slightly hilly road and ran out and back 5 times. A good variation to my normal flat running routine. Finished with 8 x 45secs fast, 1m:15s jog during cool down.

Total 73k for the week


trailblazer777 said...

Nice work. Excellent to hear Sling Jr has arrived, enjoy those precious special moments, they are only around for a short time. All the best with the challenge of mixing family life with work and running. I dont know how you can do intervals when sick. Good to hear you are on the mend though...The Army Half should go well, remember that once you are fully recovered the body usually bounces back strongly...

Ewen said...

I thought you were running pretty solidly soon after the marathon.

You held that week together pretty well - looks like a half PB is on. Reduced sleep will be the big tester now that Sling Jr is in town. As Jonathon said - enjoy every moment!

Clown said...

Great to hear that the youngster has arrived.

Good back to back days Saturday and Sunday and that you've recovered quickly.

Scott Brown said...

Sling Jr is going to need a role model before he needs all your time so adjust a little but don't throw the baby out with the bath water, so to speak.

You must be happy to be living with a chubby baby there is not much better.

Barefoot-J said...

Good to have Junior with you :). I think are getting stronger and should do welf for the HM. Maybe you like to figure out where's your critical point for the distance, that might help with a new PB.