27 February 2010

Wishin' there are more time

Week 6 of 9 to Seoul…. Only 3 weeks to go :(

Thanks guys for the comments last week re: LSD vs MP run. As you know, my biggest weakness as a runner is the mental factor (lack of self-conviction). Therefore, I just couldn't stand not doing a long MP run before a marathon. At least one training session before a race….

So this morning, I left home at 5am and jogged 10k to East Coast Park where they have a traffic-free flat bikepath. After the 10k warm up, I ran 2x10k (Fort Rd toilet to country club) with 3mins standing rest in between. Did the first one in 42:47 and found it relatively comfortable (av HR 163). The second one was completed 5 secs slower in 42:52, but I had to work a bit harder (av HR 169). Anyway, average pace was 4:17 min/km with a total work time of 85:40 for 20k.

Also took a chance to wear my marathon racing shoes and practice fueling by alternating gels & sports drinks every 5k during the 20k tempo run (Seoul water stations are 5k apart).

Disclaimer: I am not saying I will be aiming to run 4:15 pace for Seoul although I do MP tempo run at around that pace. With only 9 weeks of prep time and a HM time of 87, doing back-to-back 90mins HM is probably still out of reach.

This week was also one of the faster training week. Adding up all the quality miles: 8k of interval work & strides (3:50-ish pace) on Monday, 8k @ 4:24 embedded in mid-week 23k long run, 6k tempo @ 4:00 pace on Thursday, and 20k MP tempo today, I accumulated 42k of 'work miles' in 2h:56m or marathon distance at 4:12 min/km. That's 42% of this week's mileage with the remaining miles at easy paces. Since my easy pace is around 5:00-6:00 min/km, my overall average training pace is still slow.

On the surface, it seems that I have reaped the benefits of the last 5 weeks training. Maybe that's why a 'proper' marathon training is typically 12-20 weeks since it takes sometime for the body to absorb the workouts and harvest the fruits of training (training effect lag). The bad news is that I only have another week for sharpening since my prep is like 5 weeks foundation + 2 weeks sharpening + 2 weeks taper.

If only I can have 12 weeks of prep time, I could do something like 5 weeks foundation + 5 weeks sharpening + 2 weeks taper. I reckon that extra 3 weeks of sharpening/specific work might be worth 1-2 minutes of marathon time (coming from extra 3 long runs, extra 3 midweek long runs, 6 additonal tempo/speed sessions).

If only….

Anyway, what's done is done. Training this week:

Mon (intervals):
20mins warm up
6 x 5mins, 1min jog
Av pace for the 5mins: 3:52, 53, 56, 53, 54, 48
Covered 7.74k during 30 minutes of work (av pace 3:54)
Including recovery jogs, covered 8.6k in 35+mins (av pace 4:05)
30mins cool down with 2x40secs + 4 x 20secs barefoot on grass
Total 18k
Done 48 hours after 36k long run.

Tue (easy)
10k easy (av pace 5:08)
XT 10mins: planks, myrtle hip, squats, lunges

Wed (long):
23k easy-moderate in 1h:51m (av pace 4:50)

Thu (threshold):
15mins warm up
6k in 24:00 (av pace 4:00)
13 mins cool down
Total 11.5k

Fri (easy):
30mins easy treadmill (av pace 5:45)
XT: 10mins upper body weights

Sat (long):
10k warm up (5:20 pace) to ECP
2 x 10k @ 4:17 average, 3mins standing rest
2k cool down
Total 32k in 2h:29m (av pace 4:40)
Including today's run, last 8 days total mileage 136k

Sun (rest):
OFF. Rest day.

Total 100k for the week (last 6 weeks av 96k)


Clown said...

Some very impressive sessions there and a great week Sling. 1 week to go and then you're in taper mode. Looking good for Seoul, what shoes are you wearing?

Anonymous said...

I found your blog on google and read a few of your other posts. I just added you to my Google News Reade. Keep up the good work. Look forward to reading more from you in the future.

If you want to visit my site www.myeasypayment.com.