Goal: First Marathon (Sundown Singapore 25 March 2017)
I originally wanted to complete this session on Wednesday, due to scheduling conflicts with my training partner. Unfortunately, I was mentally and physically too exhausted. Maybe a tough day with the kids or just back to back running since Sunday (18km marathon pace, 15km easy, 10km speed session), so I broke the bad news and headed upstairs to have some dinner. After dinner, I attempted a light 5km run, that ended up being quite slow (slower than intended) and laborious. Not satisfied, I went home and hit the indoor bike trainer for another easy 30mins. I actually felt 100 times better after that easy spin, and was nice to "reconnect" with the bike.
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| Long run at the track |
Long Easy Run
Having failed the run on Wednesday, I decided to head out for the long run on my own the following day. Legs felt much better (credit to the easy spin on the bike), so I was ready to rock and roll. I headed out from Suntec City and clocked about 7km before arriving at the Kallang Athletics track, where we normally do our speed sessions. There was a hive of activity on the track, and that gave me a buzz, so I decided to run around the track and feed off that energy. I lost count of the number of laps I did, but it was 16km on the track before I finished the run. I actually enjoyed the run, and the added benefit was the "softer" surface which I think my legs and body appreciated. In total, the training plan called for a 2:20hrs run (1:40hrs easy, 40mins hard). I finished the run at 2:05hrs with a 3:50min/km kick in the last km. There was a large group of athletes performing 400m repeats, so I joined them, hence the faster pace. Although I didn't get the full 2:20hrs run in, I was happy with the run as I'm mindful that this week I've clocked 53kms so far, and with a planned run on Saturday of 21km, that would be a total of 74kms. Last week's run was 56kms, a 33% increase which is not recommended (less than 10% volume increase week on week is recommended). Saturday's session will be very much about listening to the body, especially after kilometre 5.During the 23.6km run:
Average Heart Rate: 133 bpm
Max Heart Rate: 169 bpm
Cadence: 182
Session Analysis / Review:
Loved the run, or should I say jog. Average pace was 5:15min/km for the 23.6km run. I normally run 6:00min/km pace for the long easy runs, but I watched my heart rate to make sure it stayed below Zone 3. The only time the heart rate moved into Zone 3 and 4 was when I kicked in the last km. Cadence was also in the 180s during the run which is great news. Saved my legs a little by cutting the duration shorter to setup for a marathon pace run for 21km (fingers crossed).Success Criteria Checkpoints:
(26/42 sessions completed): 62%, (3/42 sessions failed): 7%, (4/42 sessions missed): 10%,
Total Plan (33/42): 79%
1. Did I hold the pace over the prescribed distance: Yes, for a faster pace, I was still under Zone 3.
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: Legs were tired after 2hours as expected. After cooling down with a slow jog and stretching, my legs felt good; no limping or tight spots. Will hit the indoor bike trainer for an easy spin and setup for the marathon pace run on Saturday.
Total Plan (33/42): 79%
1. Did I hold the pace over the prescribed distance: Yes, for a faster pace, I was still under Zone 3.
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: Legs were tired after 2hours as expected. After cooling down with a slow jog and stretching, my legs felt good; no limping or tight spots. Will hit the indoor bike trainer for an easy spin and setup for the marathon pace run on Saturday.
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