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Monday, 19 December 2016

14week Marathon Training Plan: Week 1, Session 1: MP Run


First session: Week 1 Marathon Pace (MP) Set: 4.8km
Goal: First Marathon (Sundown Singapore 25 March 2017)

Couldn't sleep the night before. Very excited about starting my first structured training plan and with my training buddy. We have been planning this for at least a month now. Spreadsheets and whatsapp group created, flights booked, registration all completed. Now it's just down to putting those shoes on and hitting the training targets (whilst still enjoying the Christmas celebrations). Before the run, I recorded some body measurements to compare any changes I'll be going through as I take on this 14 week marathon training plan:

Sunday 18th December
Weight: 64.3kg
Waist: 79cm
Hip: 90 cm
Right bicep: 33cm (flexed)
Left bicep: 32cm (flexed)
Right thigh: 47cm (midpoint between hip crease and tip of knee: taken at 22.5cm whilst sitting down)
Left thigh: 48cm (midpoint between hip crease and tip of knee: taken at 22cm whilst sitting down)
Chest: 97cm (across nipples)
Photo taken in June 2016 at Half Ironman Race in Desaru, Malaysia

Main Set: 4.8kms in 20mins (pace constant at 4:09 min/km)
We chose a 1.25km loop around our area in Tiong Bahru and did a warm up lap to familiarise ourselves with the loop. It was 3pm, but thankfully overcast weather helped keep the temperature down. Our goal was to maintain 4:09 (min/km) for 4.8kms. Our first km was a little slower at 4:15, so I panicked and picked up the pace. Unfortunately the panic added too much speed to the pace and I recorded 4:03, 4:02, 3:57, 4:04 min/km pace for the second, third, fourth and final 800metres.  Overall the pace was 4:04 for the 4.8km distance, too fast by 5 seconds per km. I was happy to be able to put big green tick in the first session out of 42 sessions (3 sessions a week for 14 weeks). 

During the 4.8km run:
Average Heart Rate: 156bpm
Max Heart Rate: 168bpm
Average Cadence: 185

Heart Rate and Cadence metrics for 4.8km
Session Analysis / Review:
Biggest learnings for today were 1) understanding the pace and maintaining it. Easier than it sounds,  but there is alot of "noise". Emotional and environmental noise. I mentioned the emotional noise of panicking when seeing the first km below target, but in terms of environmental noise, the loop wasn't that helpful considering there are two sharp corners every 1.25km loop which requires us to slow down and accelerate back to marathon race pace. Still need to learn to relax, breathe and settle into the pace without panicking 2) The other biggest shock is that 4:04 seems very fast, and right know I can't imagine running 42.2kms at a slightly slower pace of 4:09. I had more in the tank for a few more laps, although I can feel that I'm not 100% as I'm recovering from a pretty bad cough. Each week will get more difficult as the distance increases 1.6km whilst maintaining 4:09 pace, up to a maximum of 19.2kms. I'm confident in the next few increases, but feeling a little worried once it gets closer to 12kms. We have already agreed to a different running route for the longer sets. Hopefully that will help with smoothing out the pacing.

Recovery:
Six hours post the session, legs are feeling good. No residual fatigue. Next session will be on Tuesday 20 Dec 2016. 

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