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.