14week Marathon Training Plan: Week 7, Session 2: Yasso 800m - SESSION SKIPPED

Twentieth Session: Week 7 Session 2: Yasso 800m x 8 (Skipped due to injury)
Goal: First Marathon (Sundown Singapore 25 March 2017)

Unfortunately I was still sore and tight from Sunday's MP run, so I reluctantly decided to skip Tuesday's track session. Although the hamstring felt better, it was definitely not 100% as I could feel it tighten during simple day to day activities with the kids. I don't like the thought of missing scheduled training plan workouts, but I know it's necessary so that I can recover properly before trying to hit the next workout, otherwise it could mean more serious damage and more time off. I kept repeating to myself, "train hard, recover harder", to make sure I stay rested. However, always itching to do something, I decided to walk a little more to get the blood back into the legs as a light recovery exercise, (and a little strength training as I strapped my 9kg toddler to my chest) and walked to Lau Pa Sat hawker market. At the end of the day I logged 19K steps, a small consolation prize especially after seeing my Strava feed flood with mates completing their Yasso 800m sessions.

So today, Wednesday 1st Feb, I decided to head out before sunrise to test out the legs with an easy run (with no time or duration in mind). If rising out of bed was hard, the first 200metres was even harder, only managing a drunken plod. Things improved only slightly, and overall managed to jog 8.5km in 57mins, averaging 6:39min/km before I gave up and headed to the local coffee shop, frustrated. My legs are still resisting any work and are screaming for another day off, so I'll respect that. One more day off, and I'll throttle them on Thursday for 2:40hrs (pending no scheduling issues).

During the 8.5km run:

Average Heart Rate: 101bpm

Max Heart Rate: 134bpm
Cadence: 181

Progress Stats:
(19 / 42 sessions completed): 45%,  (1 / 42 sessions missed): 2%, Total Plan: 47%

14week Marathon Training Plan: Week 7, Session 1: MP Run

Nineteenth session: Week 7 Marathon Pace (MP) Set: 14.5 km
Goal: First Marathon (Sundown Singapore 25 March 2017)

Managed to squeeze in an 80km group bike ride on Saturday morning, but we had a little too much fun as a group "racing" during parts of the ride, so that took us out of the zone we would normally call an easy recovery ride. Sunday morning, my training buddy and I decided to do our Marathon Pace run in Sentosa; a 6km flat loop from Siloso beach to Tanjong beach. We used the bike ride from Tiong Bahru to Sentosa as a warm up.

My single speed commuter bike

Main Set: 14.5kms in 60:00mins (pace constant at 4:09 min/km)

We decided to start the loop at Beach station car park, and also left our drinks there so we could collect/refill as we ran past, several times. We set off and quickly sat on goal pace, but both of us felt it was laboured. The first 2km for me was tough, as my body tried to adjust to the sudden effort early in the morning. My training buddy also said the same thing, so perhaps the easy bike ride to Sentosa was not enough of a warm up. During the 4 to 6kms, the pace slowed to 4:20min/km pace, as we cursed the "hard" bike ride the day before. Also, my heart rate monitor strap kept sliding down my chest, and it was a hassle constantly adjusting it every few hundred metres. On the start of the second loop (7km), I decided to make a conscious effort to run 4:09min/km or faster (as the current pace was too slow), and also let my HR strap drop to my waist as I had enough of constantly trying to readjust it. I felt my energy levels fluctuate, the lowest point at around the 11km, and pick up at the 13km as I knew I was nearing the end. I should have taken my gel at the 30min mark, which would have kept my energy levels up throughout the run. In the end, I was able to hit 14.5km in 1hr and 14secs, averaging 4:09min/km, and earning another tick in the box.

During the 14.5km run:
*Note: You can see that at the 26min mark, once my heart rate monitor strap fell to my waist, the readings jumped up, so I can't take the data past this point.
Average Heart Rate: 147bpm (if I take the first 26mins)
Max Heart Rate: 160bpm (if I take the first 26mins)
Average Cadence: 188

Session Analysis / Review:

Firstly, I really like this route in Sentosa. It's a flat, wide (spacious) and scenic route that allows you to plan for drinking stations. So now there are two good routes we can choose from for the Marathon Pace runs. Secondly, I need to work on a proper warm up routine prior to our MP runs so that I don't feel so flat during the first few kms. Lastly, I really need to focus on my nutrition. During the one hour run, as I had not taken my gel I did feel my energy levels drop (but was lucky it was only an hour run otherwise I would have hit the wall quite hard). My training buddy was quick to remind me that I should be practising my nutrition plan, and I totally agree with him. I will focus on this for the next MP runs.

Success Criteria Checkpoints: 19 / 42 sessions completed (45%)
1. Did I hold the pace over the prescribed distance: Yes, and with the slower start, I managed to pick up the average pace back to 4:09min/km. And for me, it was definitely easier holding this pace on the road than on the treadmill (for the previous MP session).
2. Did my heart rate stay in Zone 3: Not sure, as my heart rate monitor strap slid down to my waist, the data is not really useable (Zone 5 for 34mins!).
3. How well am I recovering: Not good. The Saturday morning group ride was definitely too hard and that resulted with muscle soreness in the quads and calves during the run and immediately after. In addition to that, after resting at home after the run, my left hamstring started to tighten up and was very difficult to move around the house without limping (though I'm not sure if this was due to the bike ride or the run). Lots of rest, stretching and foaming required.

14week Marathon Training Plan: Week 6, Session 3: Long Run + MP Run

Eighteenth Session: Week 6 Session 3: Easy Run 1:50hrs + 9.6 km @ Marathon Pace (MP)
Goal: First Marathon (Sundown Singapore 25 March 2017)

My Dad's in town for Chinese New Year, so that only means one thing, LOTS of eating! Living in Melbourne he misses the local Singaporean / Malaysian delights, so every meal is an opportunity to catch up for lost time (and calories). Also a great opportunity for me to test my self control. Well, sort of.

Couldn't be happier with their mango and durian dessert

Long Easy Run for 1:50hrs
Nothing really to report from the long easy run. We clocked 18.7kms in 1:53hrs, averaging 6:04min/km pace. Run felt comfortable until I stopped at the end to pick up drinks in preparation for the Marathon Pace portion. I felt both my legs tighten up in the transition period but nothing to be concerned about. To change things up a bit, we decided to run the MP portion on the treadmill. We spent a few minutes on the treadmill to get the legs turning over, but during the restart, I felt my left hamstring pull hard enough that I had to get off to try and stretch it out. This was my first injury scare of this training plan, and at this point, was worried if I would be able to make it through the session.

Marathon Pace Portion: 9.6km at 4:09 min/km (Target Time: 40:00mins)  

After a few minutes stretching, I decided to jump back on the treadmill and see how far I could progress. After setting the treadmill to 14.5km/hr at 1% grade, it took about 30 seconds before I was hitting full strides at marathon goal race pace. Immediately I could feel my running form feel very different (more laboured) to when I'm running on the road. My Garmin watch wasn't able to pick up the speed correctly, jumping around throughout the 40mins, so I'm not convinced the other recorded data is correct either (as I was looking through cadence, and stride length data to see if I could find what made my running feel different, but couldn't find anything obvious). But from a perceived exertion perspective, running on a treadmill at marathon pace is hard, and can easily say this was my toughest session to date. I managed to finish the 40mins at MP, but it took everything mentally and physically (especially the tight hamstring) to get the job done. But, this made the tick in this session's box so much more rewarding.

During the 9.6km run:
Average Heart Rate: 158bpm

Max Heart Rate: 172bpm
Cadence: 186

Session Analysis / Review:

The bad news is that this session was really hard on the legs. The extra 10mins in the easy long jog and the extra mile at MP really hurt my legs. During the MP set, it was tough to get them going initially, and to finish strong with them. The good news is that the average and max heart rate data are identical to last week's session even though the session is a mile longer. So the message from this session is that whilst I'm coping cardio wise, there's still more work required to improve the muscular endurance in my legs. In terms of using the treadmill, the results can vary. My training partner was flying on the treadmill, talking, drinking and feeling bored. Myself, on the other hand, had to summon every positive cell in my body to get through this. However, the positive take away for anyone attempting to use a treadmill for these sets is that its weather independent (no excuses) and everything is on hand when needed, so it removes the hassle and logistics around nutrition and drinking.

Success Criteria Checkpoints: 18 / 42 sessions completed ( 43% )
1. Did I hold the pace over the prescribed distance: Yes for the MP portion, and also I'm glad the MP distance doesn't increase anymore, as it plateaus at 9.6km after the long run for another 7 sessions.
2. Did my heart rate stay in Zone 3: No, and this week showed 3mins in Zone 5 which is not good news. Luckily I'm not racing on the treadmill, as I think this is the reason for the slight increase into HR Zone 5 this week.
3. How well am I recovering: Very sore in the glutes, and hamstrings. Luckily the next run session is not until Sunday so that's 3 days of rest.

14week Marathon Training Plan: Week 6, Session 2: Yasso 800m

Seventeenth Session: Week 6 Session 2: Yasso 800m x 7
Goal: First Marathon (Sundown Singapore 25 March 2017)

I celebrated my son's first birthday over the weekend, at Punggol SAFRA indoor water park. Time really does fly, as just days before his birthday he started to take his first unassisted steps. And he's building his confidence everyday, as he's almost making it all the way across the living room without falling over. Very soon he'll be playing catch with his older sister, and then running the Yasso 800m with his Dad :)

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 7
After a few days of heavy rain, the track was a little soggy, and that visibly reduced the numbers of runners at the track. A less congested track is great for us, and my Garmin recorded 25degrees for this session, so it was a nice cool change for those that made it out. We had a good team turnout on track today, and there were no dramas finishing the required 7 x 800m. The only difference to the plan was that the recovery laps were actually run faster than 3:00mins, averaging around 2:45mins for the 400m. No complaints or issues from the group on this. The rotation of runners to lead each 800m is definitely a great formula to make the session feel shorter and more enjoyable. Definitely no competition or faster paced 800m this session, and I think that was due to the fact we knew the long easy run followed by MP kick session will happen tomorrow (moved from Thursday due to scheduling conflicts).

During the 7 x 800m set:

Average Heart Rate: 146 bpm (includes recovery)

Max Heart Rate: 170 bpm
Recovery Heart Rate (1min after finishing 800m): 1: 123bpm, 2: 130bpm, 3: 129bpm,  4: 137bpm, 5: 140bpm, 6: 137bpm, 7: 132bpm
Cadence: 184

Session Analysis / Review: (17 / 42 sessions completed): 40%

Heart rate data (and HR zones) are virtually identical to last week's session, but the important take away is that each week this session increases by 1.2kms, so factoring cardiac drift (heart rate steadily increases the longer you exercise), this is good news as the average HR is still staying the same, rather than increasing. The other noticeable difference is average cadence for the session at 184, compared to 177 and 175 for the last two weeks prior. This is the same trend across other sessions (MP run and long run with MP kick), so happy to report that cadence is increasing consistently across all sessions, translating to better running efficiency, especially taking into consideration the HR data.

14week Marathon Training: Week 6, Session 1: MP Run

Sixteenth session: Week 6 Marathon Pace (MP) Set: 13.0 km
Goal: First Marathon (Sundown Singapore 25 March 2017)

Car-free Sunday today, so we decided to use the 5km loop of closed roads within the Singapore city for our marathon pace session. The car-free Sunday initiative has been running since last year, and attracts cyclists, rollerbladers, runners and alike to descend into the city and enjoy the urban route through the heart of the city and onto part of the Singapore Formula 1 circuit.

Main Set: 13.0kms in 53:20mins (pace constant at 4:09 min/km)

With the music blasting and activities in the Padang area, we decided to start in front of the Old Supreme Court Building and move clockwise around the car-free Sunday loop. As you can see from the GPS tracking above, the Padang area was able to track us accurately, but once we entered the CBD area that's littered with high rise buildings, our GPS struggled to pinpoint our location. That's where we noticed jumps in our pace data on our watches, and so I decided to disregard the watch altogether and run based on "feel". Easier said than done as we become so reliant on our GPS data. So today was a good session to forget technology and try and run based on what I thought was 4:09min/km pace. As I couldn't trust the GPS pace data, and therefore the distance, I decided to run the required 53mins so that at least I had the required duration in my legs. With cyclists and runners all over the course loop, it was quite motivating when I could feel my legs start to tighten up and feel heavy. It took two laps of the entire course and two separate laps of the Padang to clock 53mins (as I didn't want to finish at the Tanjong Pagar end). 

During the 13.0km run:
Average Heart Rate: 153bpm
Max Heart Rate: 168bpm
Average Cadence: 186

Session Analysis / Review:

Another tough session as the legs had some residual tightness from the long Friday evening session. Also not having the GPS data made it hard to know if you're hitting the targets, but I used it as an opportunity to focus on cadence and form instead. You can see from the diagram above the difference in the second half of the run where cadence data starts to move slightly upwards and plateau. As I get tired, I tend to make a conscious effort to think about my cadence and efficiency. Heart rate data was a nice surprise, with a big increase in Zone 3 and reduced effort in Zone 4. Interestingly, my resting heart rate this morning (immediately upon waking up) was 38bpm. It's the lowest I've ever recorded and could mean I'm getting fitter as a result of this training. If only my legs would also say that.

Success Criteria Checkpoints: 16 / 42 sessions completed (38%)
1. Did I hold the pace over the prescribed distance: Not sure, as the GPS was bouncing around between the buildings, so ran to 53mins at what I thought was 4:09min/km pace.
2. Did my heart rate stay in Zone 3: No, but a dramatic decrease in Zone 4 for this session, down 29%! This is encouraging, but I want to check this against next week's session as I may not have been  case running at 4:09min/km pace (as I was running without accurate GPS, and based on feel, which could have been slower)
3. How well am I recovering: I felt my hamstring and calves were tight during the warm up, which led to tightness at the back of my legs midway through the run. I'll need to focus a lot more on stretching and foaming over the next few days.

14week Marathon Training Plan: Week 5, Session 3: Long Run + MP Run

Fifteenth Session: Week 5 Session 3: Easy Run 1:50hrs + 8.0 km @ Marathon Pace (MP)
Goal: First Marathon (Sundown Singapore 25 March 2017)

Long Easy Run for 1:50hrs
My training buddy and I agreed to move this run to Friday so that we could do this session together, but that meant he would go straight from a zero degree climate, into a 17hour flight, and then straight into running in 30degrees heat (and humidity). Great if you want to sleep well that night, but in hindsight, probably not the best idea for a 2:30hrs non-stop running session. We ran a slower overall pace of 6:17min/km along the river towards the Kallang stadium, and after 1:50hrs (17.60kms) we ended up at the start of East Coast Park near Fort road. My training buddy was in good spirits, but 10mins prior to finishing the long easy jog, I felt my energy drain quite suddenly. I quickly took an energy gel (26g) to try and recover and complete the session without "hitting the wall". At this point, I was a little worried about having enough energy to finish, but I stayed positive and said to myself, "it's only 30mins of hard work left".

On route to the Kallang Stadium

Marathon Pace Portion: 8.0km at 4:09 min/km (Target Time: 33:20mins)  

My training buddy started like a rabbit out of the gate, and I was easily 10metres behind by the first few hundred metres. The sugars in the gel hadn't quite had time to absorb so I was trying to hang on with everything I had. Unfortunately, his shoelaces came undone in the second kilometre which upset our MP rhythm a little, and as a result we had a split of 4:20min/km during that kilometre. We recovered to marathon pace, and by this time I felt the sugars kick in, so I was feeling a whole lot better. But then around the 3.5km mark, I heard my mate yell out, "go, keep going" as he was fading and couldn't hold the pace any longer. It was disheartening to know we wouldn't finish together, but I knew he was suffering the effects of a long flight (dehydration, and lack of sleep) and also the sudden weather change. I charged ahead and just kept counting down the kilometres until it was over. I was just trying to hang on, as my legs were definitely feeling very heavy.

During the 8.0km run:
Average Heart Rate: 158bpm

Max Heart Rate: 173bpm
Cadence: 187

Session Analysis / Review:

The bad news is that this session was really hard on the legs. The extra 10mins in the easy long jog with the extra mile at marathon pace really hurt the legs, and was tough to get them going initially, and to finish strong with them. The good news is that the average and max heart rate data are identical to last week's session even though the session is a mile longer. I've also noticed an increase in my cadence during marathon goal pace runs. Combining this with heart rate data, this leads me to the following conclusion: whilst maintaining marathon pace, I'm able to save my legs from striding out to far (reducing muscle fatigue and injuries), at no cost to my cardiovascular system (heart / lungs engine). In a concise summary, I'm getting more efficient.

Success Criteria Checkpoints: 15 / 42 sessions completed ( 36% )
1. Did I hold the pace over the prescribed distance: Yes I think so, if I take away the time that was lost slowing down for u-turns (going back in the direction of my training buddy so we could head home together) and his shoelace incident. The overall pace of 4:12min/km is close though. I'm also glad that next week's session will be at the maximum mileage at 9.7km at marathon pace (for these long run + MP run sessions) as I feel I'm very close to my limit in terms of muscular endurance in the legs.
2. Did my heart rate stay in Zone 3: No, but this is the second session where I've started to see a decrease in percentage time spent in Zone 4. This week, it's dropped 4% from Zone 4. This along with the increase cadence is something positive I can take away from this tough session.
3. How well am I recovering: A little sore in the glutes (butt), hamstrings, and calves. Will need to manage this carefully as I only have one day rest before the next session.

14week Marathon Training Plan: Week 5, Session 2: Yasso 800m

Fourteenth Session: Week 5 Session 2: Yasso 800m x 6

Goal: First Marathon (Sundown Singapore 25 March 2017)

For the rest day yesterday, I decided to buy a kids seat for my single speed bicycle and take my daughter out for a cruise. After setting it all up, her eyes lit up when I asked if she wanted to come for a ride, as she's probably been wondering where I go when I take the bicycle out of the house. Initially she was a little apprehensive and asked me to slow down, but very quickly it was all giggles and "go faster daddy". That made me smile from ear to ear. The funniest thing was after hitting one speed bump, she wanted more, so I had to find stretches of road that had them (which is not hard to find in Singapore). Before we arrived home she said to me, "daddy, don't take out this chair, okay?". That was absolutely priceless. Definitely planning on more rides with the little ones, especially with the Car Free Sunday event in the city this weekend.

Based on last week's success with cycling rather than running to the track (to keep the legs fresher for the long runs), I also tried experimenting with a moderate session on the indoor bike trainer just before the track session. I managed to squeeze in a 20min x 2 @ 85% (200watts) of my FTP (Functional Threshold Power) followed by a 35min leisurely ride to the Kallang track.

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 6
The biggest concern for today was I wasn't sure how my legs would respond after all the cycling prior to this session. We had a good turnout on track, and the four of us took it in turns to lead out at goal 3:45min/km pace, and it was all spot on. Straightforward, we got the job done with all timing targets achieved, and earning us another tick in the box. Track work is definitely easier when you're with a good group of people, otherwise it is very boring.

During the 6 x 800m set:

Average Heart Rate: 145bpm (includes recovery)

Max Heart Rate: 172bpm
Recovery Heart Rate (1min after finishing 800m): 1: 116bpm, 2: 127bpm, 3: 136bpm,  4: 132bpm, 5: 151bpm, 6: 135bpm
Cadence: 177

Session Analysis / Review: (14 / 42 sessions completed): 33%

The multiple cycling sessions prior to this session had no impact on the legs and their ability to cope with the speed sets. Mind you, of the three bike sessions prior, two were very easy and one was a moderate session. I will continue to experiment (cautiously) by increasing the intensity of the bike sessions, and monitor accordingly. I'll have to keep reminding myself the main short term goal is a sub 3 hour marathon and by stretching myself on the bike I would compromise my running goal. Heart rate average and max numbers are similar to last week, but the heart rate zones for this week shows 2% points reduction in zone 4; a welcome reduction even though it's only 2%. Everyone agreed these session are feeling easier each week, even though we are adding another 800m repeat each week. My guess is that our legs and body are being accustomed to the 3:45min/km pace.

14week Marathon Training Plan: Week 5, Session 1: MP Run

Thirteenth session: Week 5 Marathon Pace (MP) Set: 11.3 km
Goal: First Marathon (Sundown Singapore 25 March 2017)

Yesterday I went on another "easy 65km Kranji Loop" group ride, averaging 137watts or the equivalent of a power zone 2 ride. My cycling buddy is training for the Tour de Bintan bike race, so he sat at the front the whole time working hard to set a quick tempo (average 34km/hr for 65kms), whilst I enjoyed a nice draft (sitting directly behind his rear wheel) and took it easy all the way. He didn't have his power meter for this ride, but would have been an interesting comparison, as some experts say you save up to 30% of your energy (power) by drafting.

Main Set: 11.3kms in 46:40mins (pace constant at 4:09 min/km)

I had a busy day planned, so I wanted to smash this run out first thing in the morning. Unfortunately, to save time on travelling, I had to use the same "slow" route what I used for Week 1, Session 1 as it's close to home. Although I wanted to run another negative split strategy based on the success of the previous session, that didn't happen. I always run out too hard at the start on this course (old habits die hard) and that resulted in my pace slowing slightly towards the end of the run. I was still able to hit the target 11.3kms in 46:20mins, but it was a tough run. Running this loop nine times is not only boring, but having to slow down and then accelerate out of the corners isn't helpful to maintaining goal marathon pace. Added to that were two noticeable spikes in my heart rate for this session.

Heart rate spike No.1: 180bpm at the 6.8km mark, I had a near collision with another jogger coming from the opposite direction as he ran in front of me at the last moment whilst trying to text on not one, but two phones. Maybe he needed to activate his Garmin, Training Peaks, Strava, Instragram, and Facebook all at the same time. And the narrow pedestrian footpaths along this running route weren't helpful either.

Heart rate spike No.2 to 176bpm. Along this 1.3km loop, there is a car park entrance, but is rarely frequented during my runs along this loop. As my luck would have it this morning, a large bus pulled out of the car park blocking the pedestrian footpath at the 7.4km mark, so I had to quickly find an alternative route through the grassy patch and behind the bus. This was not a near accident, but I guess the stress of having to find another route quickly without upsetting the marathon pace caused my heart rate to spike.

During the 11.3km run:
Average Heart Rate: 159bpm
Max Heart Rate: 181bpm
Average Cadence: 189

Session Analysis / Review:

Definitely not a preferred running route as it doesn't allow me to focus on my goal marathon pace, breathing and running form. I did make a conscious effort to work on my cadence, and that resulted in a higher average for this session at 189 (previous MP session cadence was at 182). Also the choice of running route and the positive split (first half of the run faster than the second half), made the run feel harder than last week's MP run. But, when I compare this session to the first MP session (on 18th Dec 2016) where I used the same route, I can definitely feel the difference in my running strength and fitness, as I now have the confidence and the ability to hold the pace over more than double the initial distance. Also no issues with the hamstrings this session, so that's a bonus. Hydration wise, I used one 250ml hand held bottle and that was just enough for this run (luckily it was first thing in the morning before it really starts to heat up).

Success Criteria Checkpoints: 13 / 42 sessions completed (31%)
1. Did I hold the pace over the prescribed distance: Yes, but the pace was quite erratic. Could have done another mile, but would not have been pleasant.
2. Did my heart rate stay in Zone 3: No, but the average HR was the same as last week's session, only difference was the max heart rate as explained above.
3. How well am I recovering: Legs feel good. The easy bike rides are helping recovery for the legs, so may even try and sneak in a session on the bike later tonight.

Throwback: My First Multisport Race

2XU Biathlon, 9 Nov 2014

Background:
I started triathlon training at the beginning of September 2014, with the Metasports triathlon group in Singapore. I managed to regularly attend 4-5 sessions each week and they definitely helped me build the base and speed fitness required for multisport (short course), in a fun, competitive training environment. During training sessions, we would often ask each other, "what's your next race?" and while the racing season slows down towards the end of the year, (and athletes start their "off season") some were talking about a final race event for the year in Singapore. That piqued my interest as there was a "sprint" category; a short swim followed by a run (also known as an Aquathlon),and a distance I could definitely manage as a newbie.

Race Event Details:
Race Location: Changi Beach Park
Sprint Male Open (30-35) Age Group Category
Distance: 750m Swim and 5km Run

Standing focused at the front of the sprint category start line

The 750m Swim:

I was pretty nervous the night before and as a result didn't get much sleep. I guess the biggest worry was always how I would handle my first mass swim start, especially after reading articles that paint imagery of a "washing machine". The worrying does nothing to prepare you for it, as I was still the recipient of many elbows, and kicks amongst the chaos and splashing. To make things worse, the swim course had black coloured buoys that were extremely difficult to see. So instead of trying to sight the buoys, I tried to follow the feet in front of me (in hope they were headed in the right direction), and would check myself every so often by stopping and treading water to regain my bearings. The other issue on the day was that the swim felt longer than 750m, and not because of poor sighting. This definitely exposed my lack of swim fitness as I struggled to keep my desired swim pace for the extra distance. Exiting out of the water, I was exhausted, but happy that the swim was over, and my strongest discipline was next.

The 5km Run:

I didn't really get a chance to catch my breath; running out of the water and straight up a steep beach bank and into the transition area was tough going. I tried to catch my breath and settle down whilst slipping on my running singlet, and runing shoes. But the excitement got to me as I saw others rushing in and out of the transition area, and in the heat of the moment, I decided against putting on my socks to save a few seconds in transition. Quickly out of the transition area, the feeling of having heavy legs and heavy breathing lasted the entire 5kms, highlighting the residual impact of the swim on my run. I didn't have a watch to track pace or time, so was running purely on "as fast as I could endure". I also started to notice pain coming from my feet; behind the ankles, under the soles of feet and on the tops of my feet (later would I learn that my shoe was cutting my feet up as a result of going sockless). I just grit my teeth and focused on catching the competitors in front of me.

Out of transition and start of the 5km run

I managed to pass a handful of athletes during the run, but with about 500m left to the finish line,  I could see one more competitor ahead and decided to make one last push to see if I could beat him to the line. My wife managed to catch me sprinting down the final 200m straight, where I was almost alongside that competitor.

Final 200m sprint finish

Just as the red carpet signals the last strides before the finishing line, I gave it everything I had to pass the other competitor just metres before the finishing line. Nothing beats the thrill and excitement of out sprinting someone to the finishing line (only several weeks later would I realise that this sprint was the difference between first and second place for my age group). As the Sprint category race started with all age groups together, I was left wondering my overall time and how I ranked in my age group.

Close finish

This final picture captures the absolute agony I felt after giving everything I had on the run. I ended up sitting on the chair for a good 15mins to catch my breath before attempting to stand up and walk around. My wife and I waited for the results ceremony to see the age group winners, but unfortunately that was cancelled as the organisers had timing problems on that day and that they would provide the official times later on their website.

Finish line and absolutely shattered

Result:

Official Finishing Time: 39:54mins. I do not have the swim and run splits (lack of a watch) and the race organisers mentioned that there were technical difficulties with the timing sensors due to heavy rain the night before, so this will forever remain a mystery.
Position: 1st in my age group category. I only found out when I received a letter from 2XU with a couple of gift vouchers and an accompanying congratulatory note weeks later. Definitely a pleasant surprise, given the horrible swim and the rest of the race that was far from perfect. I guess the unfortunate coloured buoys and longer swim affects everyone so there's no unfair advantage to any particular athlete. Checking their website, I pulled the following race results:

Improvement Areas / Learnings:

• Practise sighting. You'll never know when race organisers will use black coloured buoys.
• Practise exiting the water and sprinting up the beach, as many times as you can to get used to this feeling of exiting the water as fast as you can.
• Practise transitions with the gear you will wear on race day. Not wearing socks on race day to save a few seconds cost me a week of blistery sore feet. Mind you, those few seconds were probably the difference between first and second, but a better strategy would have been to try shoes that would suit running sockless.
• Practise your running race pace, especially immediately after a swim (if you're competing in Aquathlon events). These specific exercise sessions are called "bricks", and super important for your body to adjust from one discipline to another.

14week Marathon Training Plan: Week 4, Session 3: Long Run + MP Run

Twelfth Session: Week 4 Session 3: Easy Run 1:40hrs + 6.4 km @ Marathon Pace (MP)
Goal: First Marathon (Sundown Singapore 25 March 2017)

Long Easy Run for 1:40hrs
I had a friend visit from Hong Kong this week, so this session's long run was a perfect opportunity to show him around the Singapore City Centre. The easy run took us 16.5km in 1:40hrs, with an average pace of 6:04min/km. Looking at the heart rate data, majority was in Zone 2 (average HR 113bpm), and by the end of the run the legs were feeling good, rather than heavy. The reduced mileage (no 10km warm up run to the Kallang track) and reluctantly staying off the bike before this session are likely to be the key reasons for the freshness. But, it could also be possible that my legs are adapting to the training volume, which is great news.

On top of the magnificent Benjamin Sheares Bridge

Marathon Pace Portion: 6.4km at 4:09 min/km (Target Time: 26:40mins)  

I timed the finish of the long easy run to start at my usual trusted Marathon Pace route; Marina Promontory to Marina Barrage and Gardens by the Bay East, return. I also decided to start the Marathon Pace run just slightly over goal pace at 4:13min/km. Usually my MP runs start off too fast, under 4:00min/km in the first kilometre, so I decided to try a negative split strategy to see if it would a difference. Note: Negative splitting is a pacing strategy that involves beginning with a slower pace, and gradually speeding up so that the second half of the run is faster than the first half. In beautiful evening conditions, I finished the run in 26:43mins for 6.41kms, right on target and receiving another tick in the box for a completed session. The only issue I faced during the run was my hamstring started to tighten a little towards the end, but nothing serious, just more work required on stretching.

During the 6.4km run:
Average Heart Rate: 158bpm

Max Heart Rate: 166bpm
Cadence: 184

Session Analysis / Review:

I made two changes to this MP run; 1) mental preparation and 2) applying a negative split strategy. I have to say both of these made the run feel easier than last week's run. It's still a hard session, but the belief in my ability to complete the run at goal pace coupled with a strategy that helps you build into the goal pace makes it a lot more manageable. This session was a massive confidence booster going into week 5 of the training plan.

Success Criteria Checkpoints: 12 / 42 sessions completed ( 29% )
1. Did I hold the pace over the prescribed distance: Yes, although starting a little slower in the beginning, I was able to ease into goal pace and also accelerate at the end (4:05min/km) to make up for time lost and hit the target time for the MP run.
2. Did my heart rate stay in Zone 3: No. My average and max heart rates were marginally lower in this session compared to last week's set, and possibly due to the negative split pacing.
3. How well am I recovering: So far so good, but will work on my hamstrings and calves a little more during foam rolling and stretching sessions.

14week Marathon Training: Week 4, Session 2: Yasso 800m

Eleventh Session: Week 4 Session 2: Yasso 800m x 5
Goal: First Marathon (Sundown Singapore 25 March 2017)

Instead of the usual easy 10km jog to the Kallang track, a few of us decided to ride. As the mileage is starting to pile on, I thought it would be wise to give the legs a break from the constant pounding on the road (note: the extra 10km warm up to the track is not part of the training plan) in the hope it'll pay off in leg freshness for Thursday's long run. It was also a good opportunity to take my silver fixie bike out for a cruise after a long hiatus.

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 5
"Comfortably hard", and straightforward are probably the words that describe this session. I'm always confident that I'll come away with the tick in the box for these sets, and that gives me a little spring in the step each time. Training as a group, we're hitting the targets spot on, then having a chat and laugh during the 400m recovery. Mind you, I'm not saying this speed session was easy; for 30mins of work, as one of my training mates rightly pointed out, my running top was completely drenched in sweat.

During the 5 x 800m set:

Average Heart Rate: 146bpm (includes recovery)

Max Heart Rate: 167bpm
Recovery Heart Rate (1min after finishing 800m): 1: 127bpm, 2: 132bpm, 3: 130bpm,  4: 136bpm, 5: 135bpm
Cadence: 180

Session Analysis / Review: (11 / 42 sessions completed): 26%

This session's average and recovery heart rate data is slightly lower than last week's session, and this is definitely due to the even 3:45min/km pace throughout the 800m blocks (no negative splits and friendly competition). The easy 25min bike ride home was a welcome change to sitting in a car straight after a speed session. No injuries, and no soreness at this point. These sessions are a great confidence booster before Thursday's long run with the MP kick. It also needs to be said that the confidence I have going into these sessions (mental preparation) is definitely helping. I'm going to work on that same mental preparation and try to apply that same level of confidence before Thursday's set and see how what happens. 

14week Marathon Training Plan: Week 4, Session 1: MP run

Tenth session: Week 4 Marathon Pace (MP) Set: 9.7 km
Goal: First Marathon (Sundown Singapore 25 March 2017)

Yesterday I went on an "easy 65km Kranji Loop" group ride, with the team. Our small group of four enthusiastic triathletes have only been training a few short years together, but the team has definitely helped shape the competitor I am today. Our team remains nameless, but not due to lack of trying, as we even have a dedicated WhatsApp group chat for brainstorming one. The suggestions so far have been more funny than fitting, "TriLah", "DADS" which stands for our four nationalities (Danish / Australian / Dutch / Singaporean), and even "GOAT" was thrown in at one stage, which stands for Greatest Of All Time (accompanying a picture of a Silverback Gorilla). Maybe getting too ahead of ourselves but funny nonetheless, but the search continues. I digress. It was our first ride for 2017, and was nice to be back on the road, on the TT bike, in the early hours of the morning. Power data also supported this ride as "easy", showing 124watts as the average over 2:16hours and a perfect way to loosen up the legs from all the marathon training so far.

Mandatory coffee stop at the end of each ride (Tiong Bahru)

Main Set: 9.7kms in 40:00mins (pace constant at 4:09 min/km)

Fresh legs, an evening (6pm) start, a beautiful wide running route through Gardens by the Bay, Marina Barrage to the National Stadium and back, and the promise of a cold beer and pancakes were all key ingredients to the success of today's run. Running with my training buddy for this session, we quickly set into marathon goal pace and held it pretty much all the way. The only slight drop in pace was when we starting talking about our triathlon bike fits, where we lost focus on the pace and slowed down so we could get full sentences in. Looking at the heart rate data below, you can definitely see this happening as there is a dip in my heart rate just past the half way point (25:00min mark). We were quick to spot the slowing pace and picked it up again with no issues. So at this stage of the training plan, keeping our goal pace of 4:09min/km is still not natural, and requires constant focus and glances at our watches. Accelerating to goal pace doesn't seem to be an issue, its the body and legs being able to hold it without "thinking". That's definitely supported by the heart rate data that shows my heart rate in Zone 4 for the majority of the session.

During the 9.7km run:
Average Heart Rate: 159bpm
Max Heart Rate: 172bpm
Average Cadence: 182

Session Analysis / Review:

Beer and banana pancakes with nutella should be our regular recovery meal after our marathon training sessions. Couldn't be happier with it as we analysed the data on Strava. But on a serious note, I will need to consider and plan my nutrition and fuelling strategy during these sessions carefully. For today's session, no gels and only 250ml of fluid were taken. That will not be enough for subsequent weeks, as the distance for these MP sessions will max out at 19.2kms at week 10.

Success Criteria Checkpoints: 10 / 42 sessions completed (24%)
1. Did I hold the pace over the prescribed distance: Yes, and still believe a few miles were left in the legs, which is good news for coming weeks. Nutrition and fuelling will become important as the mileage increases.
2. Did my heart rate stay in Zone 3: No, and as I progress through the sessions, I'm forecasting this might not happen until the final weeks of the plan (where tapering happens), and all the training load and work has had an opportunity to "soak" into the body. This is not based on textbooks or on anything scientific, but rather an optimistic wish.
3. How well am I recovering: Great! The easy bike rides are great for the legs and also help maintain the base fitness for cycling.

Why run a marathon in 3 hours?

I was curious about marathon finishing times and what it meant to complete a marathon under 3 hours. So I started searching around on the Internet to get an idea of how this ranks. The first graph I found was one that showed the marathon finishing times based on a percentage of total finishers, for major marathons across 10 million runners. It forms a rough bell curve distribution, so reading it as such, if I achieve my goal of a sub 3 hour marathon, this would put me roughly at the top 2 - 4% of marathon runners. The other interesting thing to note are where runners set their goals. You can see a sharp drop off at the 3, 3.5, 4, 4.5 and 5 hour marks, showing that their marathon goal finish times are rounded to these times and achieved accordingly.

So why choose sub 3 hours as a goal?

To put it into context, the current fastest time for a marathon (world record time) is 2:02:57 hours, set in Berlin 2014 by Dennis Kimetto (Kenya). So this sets the upper limit of human endurance and speed that requires talent, years of dedication, and the highest level of coaching and nutrition to attain it.

The average marathon finishing time globally (in 2014), was 4:13:23 hours (for men) and 4:42:33 (for women). This average also lines up quite well in the graph above being in the centre of the bell curve.

Then we have the qualification time for the Boston Marathon. The table below shows the current time needed to qualify:

I'm within the 35-39 category, so a sub 3 hour marathon should guarantee me a spot at the Boston Marathon. Note: Although 3:10hrs is the qualifying time for my age group, achieving this time will not guarantee a spot as its also based on a limited number of allocations and only the top fastest times submitted will receive a spot. So a faster time will offer a better chance of qualifying.

Lastly, I think the following excerpt from the Bridger Ridge Run webpage (where the 14 week Marathon training plan is from) is a great summary of why I'd like to go under 3 hours:

If I can hit my goal of a sub 3 hour marathon, I'd:

• be considered "darn good marathon runner",
• have a great chance at qualifying for the Boston Marathon, and
• build a solid running foundation for an amazing marathon leg of an Ironman race and one day qualify for Ironman Kona.

Although the first point is for a bit of fun, the other two points are definitely worth the hard work to improve my running and get faster. Bring on the next marathon training session!

14week Marathon Training Plan: Week 3, Session 3: Easy Run + MP Run

Ninth Session: Week 3 Session 3: Easy Run 1:40hrs + 4.8km @ Marathon Pace (MP)
Goal: First Marathon (Sundown Singapore 25 March 2017)

Long Easy Run for 1:40hrs
We decided to try another route for long session to mix up the scenery. My training buddy mapped out a route along the Alexandra Canal behind Tiong Bahru / Red Hill and down Commonwealth Ave onto the Ulu Pandan Park Connector. The final destination was the Pandan Reservoir where we would run around the perimeter for the 4.8km at Marathon Pace uninterrupted. The easy run took us 17km in 1:40hrs, with an average pace of 5:52min/km. Looking at the heart rate data, majority was in Zone 2 (average HR 117bpm), so exactly where I want it to be for these runs. To be honest, I quite enjoy these easy, conversation filled runs. Mental note for if I ever return to the corporate world; meetings should be done over an easy run.

Marathon Pace Portion: 4.8km at 4:09 min/km (Target Time: 20:00mins)  

To hit 1:40hrs on the long easy run, we had to run a portion of the reservoir, but that gave us a good idea of what to expect for the marathon goal pace run. The terrain was all gravel, which is a nice change from road surface, perfectly flat with fast corners, but hampered by poor lighting and the occasional fly to the face (and if you were lucky, one in the mouth). Once we hit 1:40hrs, we reset our watches and off we went around the reservoir at speed. This was the first time we've run a marathon pace session in the evening and that definitely helped. We were able to hit MP quite quickly and maintain it for the 4.8kms. The interesting thing was it felt much faster than previous sessions. Maybe it was the gravel or the poor lighting that gave me that impression, but it felt fast and the constant thought of, "how am I going to hold this speed for 42kms" kept playing through my mind. I finished the 4.8km in 20:01, achieving another tick in the box for this session.

During the 4.8km run:
Average Heart Rate: 160bpm

Max Heart Rate: 170bpm
Cadence: 183

Session Analysis / Review:

Firstly, this is the longest timed run I've ever done; 2 hours of constant moving. The legs pulled up fine immediately after the run so feeling confident with the body being able to cope with the increasing mileage each week. Secondly, although the change in scenery was great, running 4:09 min/km pace on a gravel track with limited lighting wasn't ideal. Maybe we'll keep this as a morning running route. And lastly, the 4.8km portion was hard. But I have to keep reminding myself that I was running for 1:40hrs prior to this. It's going to be hard as the legs aren't fresh, and this is where I practise "eating pain" and grow mental toughness.

Success Criteria Checkpoints: 9 / 42 sessions completed ( 21% )
1. Did I hold the pace over the prescribed distance: Yes, and if I continue to focus on recovering properly, looking to next week session, I think next week is achievable.
2. Did my heart rate stay in Zone 3: This session was almost identical in terms of heart rate data from last week's session. Although majority was in Zone 4, I'm going to take this as a positive considering the extra 16mins of total running time from last week's set.
3. How well am I recovering: Much better as I stayed off the bike before this session. Not ideal for the bike goals, so will need to find a new time on Fri/Sat or Mon for bike training.

14week Marathon Training: Week 3, Session 2: Yasso 800m

Eighth Session: Week 3 Session 2: Yasso 800m x 4
Goal: First Marathon (Sundown Singapore 25 March 2017)

I always look forward to the Yasso 800m (speed sets) as its nice to go fast, then follow it up with a nice slow jog recovery lap (also known as active recovery). I did an easy 10km jog to the Kallang track as warm up.

Speed set at Kallang track

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 4
The 4 x 800m set was completed with a bit of friendly competition amongst the training group today. My 800m lap times were 2:56, 2:53, 2:49 and 2:43mins respectively, so the training plan pacing of 3:45min/km was definitely out the window, instead going as fast as 3:14min/km on the last 800m. My training buddy wanted to run negative splits (faster splits every 800m), which we achieved, and I personally quite enjoyed it as it added a little "spice" to the sets. I'm not sure everyone would agree to that last statement, so I think it'll be back to the normal training plan pace of 3:45min/km next week.

During the 4 x 800m set:

Average Heart Rate: 147bpm (includes recovery)

Max Heart Rate: 174bpm
Recovery Heart Rate (1min after finishing 800m): 1: 125bpm, 2: 132bpm, 3: 140bpm,  4: 141bpm
Cadence: 183

Session Analysis / Review:

Average and recovery heart rate data is around the same as last week's session. Max heart rate is higher this session as we really pushed the last 800m, sending my heart rate up to 174bpm. I am keen to see how high my heart rate can go (Max HR currently at 180) during the Yasso 800m, especially as we get to 10 repetitions. Slightly sore legs after getting out of the taxi, but nothing to worry about as I will spend some time on the foam rollers to massage out the tightness.

Recovery: Foam Rolling Basics

I've mentioned the use of foam rolling in a few of my posts so I thought I'd go into more depth about what is it and why I do it.

What is Foam Rolling?
Foam rolling is a technique used to relax the muscle and fascia, also known as self-myofascial release. Fascia is the connective tissue that covers the muscles and the entire body. Muscle tightness and soreness can be a result of fascia being tight or restricted. I used to have extremely sore knees from running more than 5km, but since starting foam rolling (especially around the quads, glutes and IT Band), I can now run long distances without any knee pain. And if I stop rolling, the tightness comes back, and with it the knee pain. So it's something I have incorporated into my regular recovery routine.

What does it require?
Foam rollers can come in a few different sizes (long and short) and textures (smooth and raised). Smooth ones are great to start with as they won't "dig in" and hurt as much. But the raised surfaces are great if you want to get into a sore spot and work away at it until the tension is released. Longer foam rolleres are better suited for the back and rolling both legs at the same time, while smaller ones are compact and travel friendly, primarily used to target specific areas (especially the glutes and single leg calves).

Different type of foam rollers

How often?
Foam rolling has been reported most effective prior to starting exercise, i.e as a warm up routine. However it is also effective post exercise, which is when I choose to foam roll. Once the kids are in bed, I'll spend an hour on the foam roller to roll out the "knots" and tightness.  Duration will vary depending on the time available and muscle soreness or tightness. I will roll over an area for 5 minutes to allow the muscle to relax and work through the tightness.

Best way to start out?
The first time you use a foam roller, it will be very painful. But don't throw it away just yet. The more you do it, the easier and more pleasant it feels. Here are some tips:
1. Never roll over any joints.
2. Start off with long rolls, that is, for the entire length of the muscle. For example, for the thigh (quadriceps), start from the hip (crease) down to the top of the knee, and NEVER rolling over the knee (joint).
3. Once you have done a few long rolls, shorten the rolls to concentrate just around the pain point.
4. From here, if you can bear it, roll directly onto the pain point, hold and put your weight direcly onto the sore spot. This will be painful, but breathe and relax. It's important to breathe and relax as you rol. Having tense muscles (clenching or flexing your muscles) is counter productive.
5. To make it easier, start with two legs, especially on the quads, hamstrings and calves first. This helps to distribute your weight so it's not so painful. Perform single leg rolls once you're comfortable with the pain (remember point 4, you need to be able to breathe and relax through the pain).

Which part of the body should I roll?
My routine involves the following muscles:
1. I start facing down with the foam roller under my quadriceps (thighs), then work on my hip flexors (hip crease).
2. I turn over to face up looking at the ceiling and place the foam roller under my lower back (working from the base of my neck to the top of the butt), then glutes (butt), hamstring, calves, and finishing with my IT Band (lying sideways). Again, never roll over any joints, instead reposition the foam roller to target the different muscles.
3. I follow up my foam rolling sessions with static stretching; pigeon pose, glutes and hamstrings.

Enjoy your rolling! And it gets easier the more you do it.