Week 3 of 9 to Seoul (gulp)
Will not be running Gold Coast this year as my brother's wedding is on the same weekend !
Hmm…so what's next then after Seoul? Melbourne in October looks attractive. Mostly flat course with some rises here and there. Good crowd and I am familiar with half of the route. October is also 6 to 7 months after Seoul which gives me ample of time to train for sub-3. However, the downside is the weather unpredictabilty, especially the wind (unlike Gold Coast which virtually guarantees calm, cool conditions almost everytime)
Perth City to Surf in late August provides me with 5 months to train, but sadly I am a dud at hills. Currently not interested in marathons elsewhere in the region.
If I run a decent time in Seoul, say under 3:10, I might be tempted to run WAMC Perth marathon in June. Traning wise, it is exactly 3 months after Seoul, which in theory should give me some post-marathon recovery time and a couple of months to continue building the foundations towards sub-3 goal. However, I hate the wind and pavement running. We shall see.
But of course, if I can miracoulously run a sub-3 in Seoul, I don't need to worry about these things anymore *lol*. It's a mission impossible as I don't have 10k/21k speed for sub-3 marathon. How I wish Captain Kirk can put a human transporter somewhere along the marathon course to timewarp me to the finish line !
Anyway, training this week:
4k warm up (5:22)
5 x 5 minutes, 1 minute jog in between
Pace per lap: 3:52, 3:53, 3:54, 3:54, 3:53, 3:45, accumulated 7.7k at average 3:52 min/km (with short breaks)
Including recovery jogs, the workout covered 8.6k in 35mins (av pace 4:03)
3k cool down with 2x200m fast (5:12)
Total session 16k
11.5k easy in 60mins, including 6 barefoot strides (av pace 5:15)
XT: lunges, squats, heel raises
23k easy-moderate in 1h55m (av pace 4:55)
Based on pre/post run weights and drink consumed, my calculated sweat rate is 1.5 litre per hour !!
4.5k warm up (5:05)
12 x 60secs on, 30secs off
Averaged 3:30-3:40 min/km for the 1-minute ons
Including recovery jogs, the workout covered 4.4k (av pace 4:00)
3k cool down (5:30)
Total session 12k
36k long run (22k @ 5:00 pace, 14k @ 4:48)
Excluding stops (drink, toilet), total running time 2h:56m (av pace 4:55)
Including stops (8mins total), total running time 3h:05m (av pace 5:08)
Total 99k in 5 runs
Week in summary:
Only ran 5 times this week as my father is in town. Nonetheless, a solid week with 2 workouts and 2 long runs. Monday's workout was great (at least for my standard), with almost 8k at 3:52 pace (translates to sub 31 8k or 38:40 10k pace). When I started with SW, I was whining about the short 1min recovery but now I feel it's not so bad. Did a 36k long run in the weekend, and surprisingly I found little problems in completing the distance. Consumed 1 litre water, 500ml sports drinks, and 1 gel for the whole 3 hours and felt good throughout the run. However, my ITB hurts afterwards, hopefully this goes away soon.
Last 3 weeks mileage have been 100, 99, and 99km. During the old times, I used to do 10-15mins shakeout run as a second run so that the total mileage rounds up to a nice number like 100k. Nowadays, I don't really care, even if I total 99.8k for the week. Makes me wonder if sub-3 marathon might be over-rated because it is just a nice, round number. Is there a difference in ability between runners who finish in 2:59:xx and 3:00:xx? I guess not. Perhaps if I never get sub-3 in my lifetime, then I should be as happy if I finish at 3:01 or 3:02 *lol*