Week 4 of 9 to Seoul (halfway there)
Good to hear Clown & TB are thinking to run MM on an auspicious date of 10/10/10 !! Hope to make my 9th marathon start there (maybe I should run another one after Seoul to make MM the 10th) . How cool is that? 10th marathon on 10/10/10. It's also a week before my 39th birthday, a nice present!
But first things first. Managed to 'survive' the first 4 weeks of training. Another 3 weeks of hard training to go before 2 weeks taper.
I think my training has gone pretty well until today. I planned to do 20k non-stop tempo at 4:20 pace during a 30k long run. However, I found the pace to be too hot to handle and I ended up averaging 4:27. I also had to make a couple of lengthy breaks to stretch ITB/glutes and to rest.
It seems four weeks of 90k+ of 'rushed training' from scratch (without sufficient base mileage beforehand) have finally caught up with me. Old niggles around ITB and glutes are coming back, upper body parts such as necks, back are very tight and legs are like jello.
SW doesn't actually schedule any MP runs. Since I thrived on long MP runs in the past, I made the decision to do MP runs today and it backfired. Doing 2 speed session and 2 easy long runs in a week are probably just the right dosage for me. If I want to do MP long runs, perhaps I should to think about dropping one of the speed session to keep the legs fresher.
Will be going to Jakarta to vist family for Lunar New Year. My plan is to do short slow runs until Thursday when I return to Singapore. This means I will miss half a week of training but hopefully I will feel fresher by then.
Anyway, training this week:
3.5k warm up (5:30)
15' fast, 4' jog, 10' fast, 3' jog, 10' fast
Covered 8.9k during fast reps, averaging 3:56min/km
Including recovery jogs, covered 10.2k in 42'00" (av pace 4:08)
2.3k cool down (5:30)
Total session 16k
Challenging workout, done 48 hours after 36k long run.
33mins easy treadmill (av pace 5:35)
Tight on time. Busy at work
22k easy-moderate in 1h48m (av pace 4:56)
First half 5:15 pace (felt crap), second half 4:40s (strangely felt better)
4k warm up (5:00)
30 x 30secs on, 15secs off
First 15 reps av 3:35, last 15 reps av 3:45 (total 15mins of work at 3:40 av)
HR never got lower than 180 (90-95% max HR) in last 15 reps
Including recovery jogs, the workout covered 5.6k in 22'30" (av pace 4:02)
3k cool down (5:35)
Total session 12k+
42mins easy treadmill (av pace 5:35)
Light weights in the gym
30k long run in 2h:21m (av pace 4:42)
The plan was to run 20k at 4:20 pace, ended up 4:27 pace (had to stop a few times to stretch ITB, glutes)
Tired legs. Including today's run, ran 130k in last 8 days
Total 94k (392k in last 4 weeks from scratch, av 98kpw)