Good week. Probably the first time I came close to completing Sean’s written program since I engaged him to be my coach a couple of months ago.
I also made some self-improvisations to my training by introducing a few extra things here and there, such as barefoot strides, technique drills, and short hill sprints which are not in the Coach’s program. I think it’s a good time to introduce them now, and if I do them diligently, I might reap the benefits (e.g. better running economy) in time for 2010 GC marathon build-up.
Another new thing that I introduce is a fartlek-esque long run. Coach only prescribes me to do my long run at 4:50 pace, which can either be a flat 4:50 pace for the whole duration or a progression-style, something like 5:00 in the first half and 4:40 in the second half or a real progression from 5:00-4:15 pace. Due to Singapore conditions and the fact that I am a heavy sweater, it’s hard for me to do progression-type run over here. After 60-90 minutes or so, I would experience a huge sweat loss and hydration-deficit (I could drink more, but that would make the stomach sloshing with water). In light of this, what I did this week was to run the faster stuff in the first half while I am still fully-hydrated and the temperature is still cool. Maybe I should call it a reverse-progression run haha? As the main purpose of progression run is to teach the body running at faster pace while tired, I did a short fartlek at the back end in order to replicate the stress. For example, today I did 5k warm up, 12k solid at goal MP less 20secs, 3k easy, 5k of alternating 1min on/off, 4k cool down. Not so sure, whether this would have the same effect as a normal progression run, but I guess I’ll give it a try. Furthermore, this also makes the long run more interesting due to the pace variation.
Anyway, training this week:
Monday: 3k up, 7 x 800m hilly loop (splits 3:00, 3:01, 3:02, 3:04, 3:02, 3:05, 3:07 with 1:40 rest), the loop wasn't difficult, but I still struggled. Clockwise, 1min moderate slope, 2min gradual downhill (acts like recovery), anti-clockwise 2mins gradual rise (not challenging), 1mins steep downhill. Need to find a better loop with more ups and downs. 3k down with 6 x 20secs barefoot strides on grass, Myrtle hip exercise, total 12k+ (av 4:35 excl breaks)
Tuesday: 100 abs, 8k easy on treadmill to minimize leg pounding (5:12), 1k jog to grassy area, 1 set of drills and strides, 1k down, total 11k+ (av 5:10)
Wednesday: 1 hour easy moderate (15mins @ 5:10, 5:00, 4:50, 4:40), then 20mins easy, the original plan was to finish last 20mins at 4:20-4:30 but legs didn’t want to go. Super humid morning, 5 x 10secs hill sprints to hopefully oust the staleness for tomorrow’s session, total 16k+ (av 4:56)
Thursday: 3k up, 15-10-5 minutes intervals (av pace 4:00, 3:55, 3:49). Recovery 4mins and 3mins, had bowel problems and had to poo during the recovery. 3k down, total 13.6k (av 4:27 excl breaks). Did 10mins of light upper/lower weights. Sean schedules this workout for the next 2 weeks, so will be interested to see the progress.
Friday: 35mins relaxed run on treadmill, 100 abs, Myrtle hip exercise, lunges, total 6k+ (av 5:30)
Saturday: 5k easy (5:10), 12k solid undulating terrain(4:35), 3k easy (5:20), 5k of 1min HM pace/ez (av 4:35), 4k easy (5:10). Warm morning, dehydrated. Had to stop a few times, total 29k (av 4:50 excl breaks)
Total 89k for the week