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.
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| On top of the magnificent Benjamin Sheares Bridge |
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
During the 6.4km run:
Average Heart Rate: 158bpm
Max Heart Rate: 166bpm
Cadence: 184
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.
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.
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