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.