Goal: First Marathon (Sundown Singapore 25 March 2017)
Over the past few days I've been trying to squeeze in a few more indoor bike trainer sessions to keep my bike fitness in check. Since the start of this training program I have been resting in between the sessions as prescribed by the training plan. However, I miss the bike training and I still have goals of increasing power output on the bike in 2017, so I hammered two sessions (1 hour plus) mid week prior to today's run.
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| Amazing Singapore skyline on a beautiful morning run |
Main Set: Long easy run for 1:30 hours immediately followed by 3.2km at 4:09 min/km
The first half of this plan went quickly; 1:30 hours running 6min/km pace gave us a nice 15km round trip to Marina Barrage back to Tiong Bahru. My legs were definitely heavier than last week, and I felt the fatigue in the thighs (quadriceps) during the long easy run. We agreed to do three laps of a 1km loop for the final 3.2km "kick" at marathon pace. We needed to run the last 3.2km in 13:20mins (4:09 min/km). Although we were on point pace wise, it felt much harder than the same pace on the athletics track last week. In summary, this hurt today. I couldn't imagine running 42.2kms at this pace. I had underestimated the effect of the previous indoor bike training sessions on today's run, and although we completed the session in 13:12mins, another tick in the box, it was hard work.
During the 3.2km run:
Average Heart Rate: 160bpm
During the 3.2km run:
Average Heart Rate: 160bpm
Max Heart Rate: 168bpm
Cadence: 182
Cadence: 182
Session Analysis / Review:
Firstly, for anyone that is going to attempt this training plan, RESPECT the rest/recovery days. Two noticeable differences as a result of the indoor bike sessions prior to this run; my legs were heavier than usual during and after the 1.5hours easy jog and almost 12 hours after today's run session, my legs are still SORE. I'm definitely paying interest on the fatigue from the bike sessions and into today's run. I'm still keen to keep the bike training in parallel to this plan, but as second priority, and schedule it better with the right level of intensity.
Success Criteria Checkpoints: 6 / 42 sessions completed.
1. Did I hold the pace over the prescribed distance: Yes, but it was noticeably harder. However, thinking forward to next week, I still had enough in the tank and legs for another 1 mile.
2. Did my heart rate stay in Zone 3: No and this session's data was not an improvement on the same session last week. Going to put this down to the lack of rest around this festive holiday period (late night events) and the indoor bike training sessions affecting my recovery.
3. How well am I recovering: I'm definitely carrying residual fatigue in my legs and will need to do more foam rolling sessions or a light spin session on the bike as active recovery to freshen the legs ready for the next session on Sunday.
Success Criteria Checkpoints: 6 / 42 sessions completed.
1. Did I hold the pace over the prescribed distance: Yes, but it was noticeably harder. However, thinking forward to next week, I still had enough in the tank and legs for another 1 mile.
2. Did my heart rate stay in Zone 3: No and this session's data was not an improvement on the same session last week. Going to put this down to the lack of rest around this festive holiday period (late night events) and the indoor bike training sessions affecting my recovery.
3. How well am I recovering: I'm definitely carrying residual fatigue in my legs and will need to do more foam rolling sessions or a light spin session on the bike as active recovery to freshen the legs ready for the next session on Sunday.
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