Goal: First Marathon (Sundown Singapore 25 March 2017)
Happy New Year! My sister is currently visiting from Melbourne and her birthday also happens to be on New Years Day, so we all made a trip down to Gardens by the Bay first thing in the morning for a day out in the park. We started our day with a breakfast stop at McDonald's, which also happens to be my children's first time at this "restaurant". Anyways judging from her smile, she enjoyed it; but more the surprise toy from the meal than the food (luckily for me as I'm not a big fan of the food). Next stop was the children's playground that has been cleverly built into the gardens (big tree houses with long slides and connecting bridges). Running up and down and around playground with the little girl was the "warm up" before my Marathon Pace run. They had planned to visit the Flower Dome, so whilst they were inside playing tourist, I would quickly smash out the 8.1km run.
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| Happy New Year with Happy Meals and Happy Faces |
Yesterday I made a big effort on stretching and foam rolling during the rest day. As the previous session was tough, I was a little worried going into today's run, not sure where the legs were at. I was running alone today so I knew pacing would be a bit of an issue, and that showed in the first km, clocking in at 3:57mins. Over the next few kilometres, I spent the time trying to dial into the goal 4:09min/km pace, which I managed to around the 3km mark. From there it was about concentrating on the breathing, the pacing and enjoying the run in the Marina Bay area. Definitely felt the heat and finished the 250ml water bottle I was holding well before the end of the run. Finished the 8.1km in 33:32mins, just slightly over the required time, but still a win for me.
During the 8.1km run:
Average Heart Rate: 157bpm
Max Heart Rate: 168bpm
Average Cadence: 185
1. Long easy run with the marathon pace kick at the end,
2. Marathon pace run,
3. Yasso 800m with 400m rest.
As I'm training for my first marathon, I'm also using this plan to drill and train my mental toughness. The marathon pace run (this session) is very useful to feel the body, and pace at the start of the marathon when you are fresh. In the early stage of the race, its crucial to stay on the pace and not push any harder as you'll pay for it towards the later part of the race. Whilst the long easy run with the MP kick is much harder mentally and physically (at the moment for me), as it replicates the fatigue and heaviness in the legs you will feel from the half way mark until the end of the race. So far this plan is proving to be simple, but deep in its offering (physically and mentally). Side Note: This plan also states it can be used for any goal marathon finish time e.g 3.5hr, 4hr, 4.5hr marathon finishing time. You will just need to adjust the training pace accordingly. I'm currently using this plan to go under 3hours.
Success Criteria Checkpoints: 7 / 42 sessions completed.
1. Did I hold the pace over the prescribed distance: Yes, but still too quick at the start, and slowed slightly through the middle of the run. However, thinking forward to next week, I still had enough in the tank and legs for another 1 - 2 miles.
2. Did my heart rate stay in Zone 3: No and this is the third straight session that heart rate levels are trending slightly up comparing to the same types of sessions the week before. I still believe it's due to the holiday period (excess eating, drinking and lack of rest and routine), so am keen to compare this against next week's (Week 4) data.
3. How well am I recovering: Definitely stretched and rolled out the tightness from the previous bike and run sessions. Felt very good on the run today with fresh legs. Post run, legs are feeling good as well.
During the 8.1km run:
Average Heart Rate: 157bpm
Max Heart Rate: 168bpm
Average Cadence: 185
Session Analysis / Review:
This session was pretty much straight forward. Still have some work to do on pacing but it's roughly there. Running on fresh legs compared to the previous session was very nice. For me, at this stage of the plan, I can clearly see a difference in the "hardness" of the three sessions each week. Ranked below from hardest to easiest:1. Long easy run with the marathon pace kick at the end,
2. Marathon pace run,
3. Yasso 800m with 400m rest.
As I'm training for my first marathon, I'm also using this plan to drill and train my mental toughness. The marathon pace run (this session) is very useful to feel the body, and pace at the start of the marathon when you are fresh. In the early stage of the race, its crucial to stay on the pace and not push any harder as you'll pay for it towards the later part of the race. Whilst the long easy run with the MP kick is much harder mentally and physically (at the moment for me), as it replicates the fatigue and heaviness in the legs you will feel from the half way mark until the end of the race. So far this plan is proving to be simple, but deep in its offering (physically and mentally). Side Note: This plan also states it can be used for any goal marathon finish time e.g 3.5hr, 4hr, 4.5hr marathon finishing time. You will just need to adjust the training pace accordingly. I'm currently using this plan to go under 3hours.
Success Criteria Checkpoints: 7 / 42 sessions completed.
1. Did I hold the pace over the prescribed distance: Yes, but still too quick at the start, and slowed slightly through the middle of the run. However, thinking forward to next week, I still had enough in the tank and legs for another 1 - 2 miles.
2. Did my heart rate stay in Zone 3: No and this is the third straight session that heart rate levels are trending slightly up comparing to the same types of sessions the week before. I still believe it's due to the holiday period (excess eating, drinking and lack of rest and routine), so am keen to compare this against next week's (Week 4) data.
3. How well am I recovering: Definitely stretched and rolled out the tightness from the previous bike and run sessions. Felt very good on the run today with fresh legs. Post run, legs are feeling good as well.
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