Week 8 of 12, 55-70 miles modified Pfitz program
Pfitz program: 14 (intervals), 24, 10, 13, 22 (race/time trial), 29= 113 km
Actual: 21, 17 (intervals), 10, 8, 14, 0, 37 = 108 km
It seems the cumulative training load has finally caught up with me. Legs haven been heavy and tight around the calves. Also, the lack of sleep day after day caused me to feel very tired and lethargic. This results is a a training week without much quality. In fact, I only ran a total of 4km at a pace faster than MP.
Pfitz plan calls for a short interval session midweek and then a 10-15k tune up race in the weekend. There is no road race available except an aquathlon and an urbanthlon. Alternatively, I could do a solo time trial, but given my conditions (heavy legs, tiredness), I wasn't in a position to do a good, meaningful TT anyway. I tried to get a masage this week to solve the legs issue, but he wasn't available. Therefore, the reason for a week without any 'intensity'.
The only plus point for the week is that a (close to) 3-hour long run was done and dusted. Since I canned the race/TT and my legs were not primed to do a workout, I decided to do the long run at steady pace. Did 32k over undulanting terrain at av 4.35 min/km or around 8-10% slower than goal MP. While this pace is not as hard as goal MP, but hopefully there will be some benefits in terms of 'fuel-burning mix' (carb/fat ratio), because the pace is closer to MP than a typical LSD pace where more fat is burned. With warm up and cool down, I totalled 37k in 2h52m (av 4.40)
Next week I will be traveling for work to Aceh for three days. Not sure if there are safe and suitable places to run there. So, maybe my mileage/training will be slightly derailed. The trip also means that I won’t be able to get in a mssage until later next week. My plan is to do a final long MP tempo next weekend, before entering 3-week taper.
21 km medium long run in 104mins (av 4.56)
Just didn't have enough time to run 24km as envisaged in the program. Still a bit tired from Saturday's long run. Ran the first 13k at 5.00-5.05 min/km, then last 8k between 4.40-4.50 min/km.
17 km with 5*800 in 82mins (av 4.52)
Warmed up 4km including strides to F1 track and ran 5*800m, with 90-110 secs jog in between. Splits: 2.58. 2.58. 2.58. 2.58. 2.57. Just realized that intervals have become a real chore for me now. In the past, my legs always felt good and I was up for doing track work, but with Pfitz program which is more endurance-based, I am struggling with speedier stuff. Did 7k easy cool down for 17km total.
10 km recovery run in 54mins (av 5.25)
Easy run on grass, plus return trip by bike to Padang field.
8.5 km recovery in 48mins (av 5.45)
Tired, heavy legs.
14.5 km easy in 76mins (av 5.15)
Sleep deprived. Very tired. I think I need to back off.
OFF. A good 8 hours sleep + 3 hours afternoon nap
37 km long run in 172mins (av 4.40)
Since I canned the race/TT and my legs were not primed to do a workout, I decided to do the long run at steady pace. Did 32k over undulanting terrain at av 4.35 min/km or around 8-10% slower than goal MP (or 3h13m marathon pace). Great weather for running. Route was Alexandra Canal-Margaret Drive-Ridout Tea Garden hill-Holland Road-twin hills of Nasseem Road-outer Botanic Garden via Cluny-Minden hill-Loewen-Orchard Boulevard-Elber Road hill-Clemenceau-River Valley Close hill-Nathan Road-Dempsey loop-Jervois, and back to the Canal. With 2k warm up and 3k cool down, total run was 37k in 2h52m (av 4.40 min/km), excluding about 10mins of drink/rest breaks.
Total 108k in 8h59m (av 4.59)
(last 8 weeks mileage 89, 88, 98, 105, 91,100, 109, 108 = avg 97.7)