Here are my race plans ‘till the end of 2009:
Oct 4: 3000m track Veterans (over 35 yo)
Oct 11: St. George Melbourne – ½ Marathon
Oct 24: Nike Human race 10k (tentative)
Nov 8: New Balance RealRun road/trail 10/15k (tentative)
Dec 6: Standard Chartered Singapore – ½ Marathon
Mrs. Sling is homesick and wants to go over to Melbourne for a month. I will also take one week leave. Whilst we are there, we plan to get baby baptism for Sling Jr. Being a runner; I negotiated for the day of baptism to coincide with Melbourne marathon weekend.
When I tell Coach about my race plans, he penciled in a 10k in Melbourne, 21k in Singapore, and 42k in Seoul in March (tentative). Since the marathon is 7 months away, this looks like a nice progression.
However, I told Coach that I prefer to do the ½ in Melbourne. We have lots of 10ks here in Singapore, but only 2 HMs for the year. He told me the training plan that he prescribes (and which I have done I 2 weeks) is geared towards shorter races. He reckons by focusing on 2 speed sessions a week (2 intervals or 1 interval, 1 fartlek) will make the long runs much easier in the latter part of marathon training. Having seen Epi’s progression from Matilda Bay 10k, Darlington HM, and finally Perth C2S, I can see where the Coach is coming from.
Anyway, I’ve told Coach that I still prefer to go with the HM and accept the possibility of running mediocre times. Current training plan is very much focused on shorter distances, for example, this week I did two speed sessions: 4 x 5 minutes, 1min rest; and 20x 30secs on, 15secs off. I averaged 3:50 pace (1.3k per 5 minutes) for the 4 x 5mins, which is not too shabby considering the short rest (1-1.5 mins) and temperature. However, I didn't do well on 30/15 on/off fartlek as I covered only about 3.7k. This turned out to be 4:05 pace ( approx HM pace) as I struggled to get the rythym goin'. Very suprising, given I could do tempo runs at this pace for longer period and they feel more comfortable and easier to do.
When I negotiated for the change to the HM, he only made a couple of small alterations. This would be the first time for me doing HM with only a small amount of half-marathon pace or threshold training. I’ll write more on this next week.
PS: Rob, if time allows, I’ll wait for you at the finish line in MCG, hopefully well before the clock says 2:59:59 :)