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
During the 4.8km run:
Average Heart Rate: 160bpm
Max Heart Rate: 170bpm
Cadence: 183
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.
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.
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