Goal: First Marathon (Sundown Singapore 25 March 2017)
Update on my stolen shoes: I found this notice in my lift lobby of my apartment block in the evening. I'm glad to know it's a "community" thief, rather than a stalker who has a thing for my stinky feet. Anyways I bought a new pair of replacement shoes for my long runs as I believe the flatter (lower drop) shoes that I used last week (which are normally used for track) could also be another cause of my calf pain. The difference in drop between the two shoes is probably only 2 - 3mm, but enough to change running form.
Long Easy Run
The training plan required an easy run for 1:50hrs, plus an additional 40mins at Marathon Pace. But I decided to modify the training plan slightly for this session. This session's total duration is 2:30hrs, so I decided to run long and easy for that duration (and exclude the 9.6km MP portion). The reason: To make up for the failed 19.3km MP run last Sunday, I will try for a longer MP run (25km) at 4:20min/km pace this Sunday (in preparation for the Sundown Marathon in 4 weeks). So by excluding the MP run this session, I'm saving my legs for a big MP run next session. [Note: Although the target is to go under 3 hours for the Melbourne Marathon in October, I don't think a 4:09min/km pace is achievable just yet in Singapore (with the heat and humidity), hence the revised target pace of 4:20min/km].
My training partner and I started the run together, but unfortunately he had to stop about 40mins into the run due to a pain in his right leg (he suspects it's the tendon between the knee and quads). I continued on, and after 2:25hrs, this run ended up being the the longest run I've ever done on my own. It's incredibly boring to do a long run on your own, but even harder with no music. At least that's locked away in the mental (I can do it) bank; covering 25kms, and averaging 5:45min/km pace. No gels used, and hydration was 500ml of water and 500ml of 100 plus.
My training partner and I started the run together, but unfortunately he had to stop about 40mins into the run due to a pain in his right leg (he suspects it's the tendon between the knee and quads). I continued on, and after 2:25hrs, this run ended up being the the longest run I've ever done on my own. It's incredibly boring to do a long run on your own, but even harder with no music. At least that's locked away in the mental (I can do it) bank; covering 25kms, and averaging 5:45min/km pace. No gels used, and hydration was 500ml of water and 500ml of 100 plus.
During the 25.0km run:
Average Heart Rate: 121bpm
Max Heart Rate: 143bpm
Cadence: 178
Session Analysis / Review:
Session was very comfortable, just boring. Legs started to tighten up on the return home from the Singapore Flyer, approx 1:30hrs into the run. At least it was something to think about and manage during the run. Interestingly, where the legs started to ache, that's where my heart rate also picked up. Looking at the HR zones, the time spent in Zone 1 and 2 doesn't add up to 100%. Garmin provided a note to say that this is due to my heart rate being below Zone 1 for some of the run. Maybe they should consider a Zone 0 for completeness. In summary, it was great to go out for a really long easy run, nice to be able to test out the shoes and even better that I had no limp after the run.Success Criteria Checkpoints:
(24/42 sessions completed): 57%, (2/42 sessions failed): 5%, (4/42 sessions missed): 10%,
Total Plan (30/42): 72%
1. Did I hold the pace over the prescribed distance: Yes, kept it under Zone 2 which is perfect for a long run and base building.
2. Did my heart rate stay in Zone 3: Not applicable for this session as there was no MP portion.
3. How well am I recovering: The long run was a good test for the new shoes, and they passed. No pain coming from the leg muscles, which is great as a lead up to Sunday's MP run. Some fatigue in the legs, but that's expected after a long run.
Total Plan (30/42): 72%
1. Did I hold the pace over the prescribed distance: Yes, kept it under Zone 2 which is perfect for a long run and base building.
2. Did my heart rate stay in Zone 3: Not applicable for this session as there was no MP portion.
3. How well am I recovering: The long run was a good test for the new shoes, and they passed. No pain coming from the leg muscles, which is great as a lead up to Sunday's MP run. Some fatigue in the legs, but that's expected after a long run.
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