28 August 2012

Lil' Update

Completed my Base Building phase this week and will move to Marathon Training Phase, 13 weeks out from Osaka Marathon.

Generally, I am feeling ok with the how the training went over the last month or so. After 2 months of inactivity where my body weight balooned by 10%, I've done 78, 65, 81, 67, 85, 82, and 106 kms, for an average of 80km per week. Training compositions were mostly easy runs, with some intensity being sprinkled here and there.

The plan is to average around 95-100km for the next 10 weeks before a 3-week taper. Hopefully, this will be achievable.

Anyway, here is my training from last couple of weeks:


Week of 13-19 Aug
Mon – OFF. But did 30mins elliptical + weights in the gym
Tue – am 10k easy around the river (5.07), pm 5k very easy on treadmill (5.45)
Wed - 13km at the Canal, including 6*1k intervals (av 3.50 per rep)
Thur – 15km easy along the river & Padang grass (5.05)
Fri - 9km easy in Labrador Park (av 5.23)
Sat - 22km medium long run around Tanglin, incl fartlek (av 4.55)
Sun – 8km easy around the river (5.20)
Total 82km for the week

Week of 20-26 Aug
Mon – 30km long run around Botanic/Tanglin (5.05)
Tue - OFF
Wed - 13km easy along the river & Padang grass (av 4.55)
Thu – 12km at the Canal, incl 6k tempo (4.02)
Fri – 8k very easy on treadmill (5.30)
Sat – 11km easy along the river & Padang grass (4.53)
Sun – 25km to Gardens by the Bay/Kallang and back, including 10miles at 90% MP (av 4.48)
Total 106km for the week

5 comments:

Mahesh Natarajan said...

Awesome sling .. am excited to see how the next 13 weeks will shape up for you. Osaka is surely going to be a run to remember .. :)

Ewen said...

You're going well. Good consistency there. How do you like the elliptical for cross training? I presume it works the quads more. I've been thinking of getting one.

Sling Runner said...

Ewen,

I quite enjoy elliptical for x-training, although anyting over 40mins feels a bit boring. You can also consider 'elliptigo' which is a cross between elliptical and bike, so u can use it for outdoors

Ewen said...

Thanks Sling. Yes, like the idea of the elliptigo but I was looking at it for indoor cross training in winter when the weather's terrible. I can't see myself doing more than 30-40 minutes.

Scott Brown said...

If you don't go sub 3 hours at Osaka I'll be very surprised! Great course and as it is push back a month the weather should be much cooler.

I'll be running it looking for a big PB! See you there.