Monday (long tempo):
2k warm up
24k long tempo run at MP in 1h:42m (av 4:16min/km)
3k cool down
Total 29k in 2h:09m (av 4:28 min/km)
A combination of empty streets due to public holiday (National Day) and cool weather (25c, 80% humidity) made it a perfect timing to do a long tempo run. Decided to run at MP 'effort', instead of sticking to a fixed pace for the whole duration of the run. I started with an open mind that even 4:30min/km is still considered as an MP effort The route is mostly flat but had a few undulations here and there, hence the reasons for uneven pace. Splits were: 4:19, 4:13, 4:17, 4:17, 4:15, 4:14, 4:17, 4:24, 4:16, 4:21, 4:09, 4:18, 4:27, 4:21, 4:15, 4:18, 4:13, 4:14, 4:14, 4:14, 4:18, 4:15, 4:11, 4:00. I was very surprised that how a conservative mindset helps me to finish strong. About half of the splits were sub or at 4:15 min/km (20ks under 4:20), with 4:27 being the slowest. Pretty much a continuous run, except for a couple of 60secs break at km 10 and 17 for gel and drinks (time excluded). Covered 57% of marathon distance at (almost) goal pace, but don't know whether I can handle another 18k. Will try another one nearer to the D-day to further hone-in goal MP.
OFF. Travel to Jakarta for work.
10k easy (av 5:10 min/km)
including 4 x 15secs uphill sprints
Felt crap. I think Monday's long MP run which was preceeded by 35k on Saturday took a lot out of me.
Thursday (semi-long run):
21k in 1h:40m (av 4:44 min/km)
consisting of 1 hour easy + light fartlek + cool down
Cool but super humid weather. Ran 12k easy in about 60mins (5:00 pace), followed by a light fartlek: 3 x (2mins @ 4:25, 4:05, 3:55) with 2mins rec, then 3k cool down. Covered 4.6k during the 19mins of fartlek work (av 4:07 pace). A nice, little way to add some quality into the medium long run without taxing the body too much.
10k easy (av pace 5:15 min/km)
including 5 strides
3.6k warm up
12.5k Waterfront Scramble, 51:15 (av 4:05 min/km)
3.8k cool down
Total 20k in 93mins (av 4:40)
Was hoping to use the race as Army Half Marathon dress rehearsal with a target pace of 4:00 (84-85mins half), but even after the down week, legs were still not fresh. Forgot to autolap Garmin so no km splits. But from memory, my pace average 4:00 for the first 5k, then 4:02 for the 10k, then had side stitch which slowed me down in the last 3k. I wasn't tired but the legs just didn't want to move fast. Based on this result, even a sub-87min local HM is mighty hard. Ran on my own for almost the whole race since the top guys (including Kenyan couple) were so far in front of me and there was nobody running ay my pace. Finished ahead of Trudy Fawcett (2.55 marathon and represented Great Britain in World Triathlon Champs) who was on comeback trail after injury. She adviced me to improve my biomechanics since my gait is not quick & light off the ground. She could hear the sound of my footstrikes even from half a mile away :(
90k for the week (down week) in 5 runs with 1 good workout and 1 crap race. After increasing mileage to 105-109km in last 2 weeks, I decided to make this week as a recovery week. Mileage was less, but the intensity was higher - hmm..wondering whether is this a real recovery week ????
The obvious highlight is 24k tempo at 4:16 pace (with only 2x1min drink breaks). I think to have a chance for sub-3, I need to run at 4:13 pace or faster in the first half (89mins), so 4.16 for 24k without taper and the fact I wasn't wasted at the end of the run, means I still have a shot (maybe small) at it. Sunday's race turned out to be another disappointment, which further re-affirmed the fact that I am better at training. But if I think from a workout perspective, it was a decent tempo workout and I should be ready to roll again in the next couple of days. One positive thing is that 41k of my fastest miles (45%) this week averaged 4:12 min/km - which is the most I've done in this cycle.
8 weeks to go. My plan from this point is to train hard in the next 3 weeks, then run the Army Half Marathon, followed by another 2 weeks of hard training, then finally 2 weeks of taper.