14week Marathon Training Plan: Week 12, Session 3: Long Run + MP (Session MODIFIED)

Thirty-sixth session: Week 12, Session 3: Easy Run 1:20hrs + 9.6 km @ Marathon Pace (MP) - SESSION MODIFIED
Goal: First Marathon (weekend of 18th March instead Sundown Singapore 25 March 2017)

The race organisers finally released the starting times for the Sundown Singapore race; Marathon at 12:01am and Half Marathon at 1:00am. I knew it would be a late start, but the realisation that I would be racing at that time in the morning really hit home. I was worried, as to date, I have not performed any training sessions at midnight to condition the body. I could just suck it up and try it, but the more pragmatic side of me won over; instead of running the Sundown Marathon, I'm planning a solo run in Sentosa on the weekend of 18th March to wrap up this training plan and run my first Marathon. I'm still determined to complete the marathon distance to understand how this training plan translates to race performance for me.

Although I'm unlikely to participate in the Sundown Marathon race, it still served a purpose. It was a goal. I trained for it, and along with my training partner, we executed a 14 week training program that we thought was challenging, maybe impossible at the time. But we persevered, and have come out the other side confident, fitter and faster.

Long Easy Run

Now in the 12th week of the training plan, it is now reducing in duration very quickly, as a taper towards race day. The long easy run at 1:20hr, went by really fast. The only part of the run that felt "long", was the part I had to justify why I wasn't running the Sundown Marathon to my running mates (as we talked about the newly released race timings). That's the great thing about having training partners (especially competitive Type A ones), they'll hold you accountable. And pulling out of races is a big no-no, unless it's a solid reason like hospitalisation, otherwise you're a "snowflake". But on this occasion, the Sundown Marathon was only going to be a litmus test of this training plan and my legs at the distance. The real goal is Melbourne in October, so I'll save the heroics for then and swallow my pride this time.

During the 14.4km run:
Average Heart Rate: 118 bpm
Max Heart Rate: 145 bpm
Cadence: 184

Session Analysis / Review:

No issues. Short and sweet. Good company, good pace and decided against the Marathon Pace portion (9.6km) as I wanted to look after my legs (reduce the injury risk) for a March 18/19th Marathon run. Average pace 5:45min/km, and heart rate below zone 1 for 99% of the time (which would classify this run as a recovery run).

Success Criteria Checkpoints:

(28/42 sessions completed): 66%,  (4/42 sessions failed): 10%, (4/42 sessions missed): 10%, 
Total Plan (36/42): 86%
1. Did I hold the pace over the prescribed distance: N/A as I did not perform the MP portion of this workout.
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 feeling great but ego took a beating.

14week Marathon Training Plan: Week 12, Session 2: Yasso 800m

Thirty-fifth Session: Week 12 Session 2: Yasso 800m x 6
Goal: First Marathon (Sundown Singapore 25 March 2017)

The last few days has been made up of long easy recovery exercises; a 60km recovery ride on Sunday morning (of which 30km was part of an ANZ Singapore Charity Ride), and a long easy 21.4km run on Monday evening. It's been great to put in time and distance into the legs without destroying them and be ready for a workout the following day. The Yasso sessions now reduce by 2 reps each week (since week 10), so this week at 6 reps should be a walk in the park (given the previous volume and the fact we have been training consistently at the required Yasso speed).

Start of the ANZ Singapore Charity Cycle

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 6
We had a good turnout today on track; four of us, and a dry track for a change. I had felt low on energy prior to the session, so managed to smash two chocolate bars 10mins before the session to get my energy up. The noticeable difference this week was the recovery 400m; completed at an average of 2:30mins, instead of 3:00mins. Also, all the 800m repeats were ran under 3:00mins, with the last one run in 2:48mins. It looked like we were in a hurry to finish and have dinner, but that wasn't the case. I put it down to less repeats (6) and all of us having Type A personalities (sprinting the final metres to finish infront). Always nice to over achieve on a training session (and race).

During the 6 x 800m set:

Average Heart Rate: 151 bpm (includes recovery)

Max Heart Rate: 176 bpm
Recovery Heart Rate (1min after finishing 800m): 1: 132bpm, 2: 141bpm, 3: 138bpm,  4: 141bpm, 5: 147bpm, 6: 151bpm
Cadence: 185

Session Analysis / Review:

(28/42 sessions completed): 66%,  (3/42 sessions failed): 7%, (4/42 sessions missed): 10%, 
Total Plan (35/42): 83%

Heart rate is higher this session compared to last week (and also week 5 where the repeats were at 6), due to faster times for the 400m recovery and also 800m repeats. That is, my heart rate didn't get as much recovery before going hard again. At the end of the session, we jogged home (9km at 6:00min/km pace), to add mileage and also run on fatigue legs. Once I arrived home, I jumped straight onto the indoor bike trainer for a 30min recovery spin. This has become a mandatory cool down sine seeing the benefits immediately after the spin and the next day. Legs are not as sore or tight. So two recovery learnings for me are the recovery jogs and rides.

14week Marathon Training Plan: Week 12, Session 1: MP Run

Thirty-fourth session: Week 12, Session 1: Marathon Pace (MP) Set: 12.8 km
Goal: First Marathon (Sundown Singapore 25 March 2017)

I woke up to the sound of rain, and after looking outside at the wet roads, we decided to head over to the gym and run on the treadmill instead.

Main Set: 12.8kms in 53:20mins (pace constant at 4:09 min/km)

I had originally planned to run 21km at Sentosa, but due to the weather, the thought of running 21km on a treadmill wasn't very appealing (boring), so I decided to stick to the training plan distance of 12.8kms. Note: The reason I wanted to try for 21km was to build some confidence at a goal race pace for my upcoming Sundown Marathon in 3 weeks time. By sticking to the training plan distance, this MP run starts to drop in distance (from my modified session last week) and effectively starts the taper towards race day. This session itself was very uneventful. After logging long MP runs in previous weeks, it was a nice "break", and a much shorter session than we're used too. After the session, I went home and sat on the bike trainer at 90Watts average to cool down and help my legs recover.

During the 12.8km run
Average Heart Rate: 153bpm
Max Heart Rate: 167bpm
Average Cadence: 187

Session Analysis / Review:

Legs felt good. Breathing and form were good. Cadence for the MP portion (minus the cool down) was around 190, so that's good. We have been very lucky with the weather during this training plan. This is the only session from memory that we've had to use the treadmill due to the weather rather than by choice (e.g 10km MP portion after the long easy run). The only question mark is the ability for my legs to cover 42.2kms, so my confidence for this Marathon race is not quite there yet. I have lots of mental preparation and reinforcement to do before the race.

Success Criteria Checkpoints:
(27/42 sessions completed): 64%,  (3/42 sessions failed): 7%, (4/42 sessions missed): 10%, 
Total Plan (34/42): 81%

1. Did I hold the pace over the prescribed distance: Yes, 14.5km/hr at 1% gradient setting on the treadmill.
2. Did my heart rate stay in Zone 3: Yes below Zone 3 majority of the time, but if I compare the HR data to week 6 of my training plan, where the same distance was run, this session's heart rate is higher. The average is the same at 153bpm, but you'll notice the cool down (approx 8mins) is included so that would have reduced the average HR. Note: This is not congruent with week 6's heart rate zone date. If you compare the heart zone charts, it looks like this sessions data has more time in Zone 3 (or less) even though the heart rate was higher during the course of the workout. I'm not sure how to explain this; the only thing I can think of is that I have installed multiple software updates to my watch during this training plan, that could have changed the computation method for the zones.
3. How well am I recovering: Very well, I'm pleased to report. The recovery bike spin sessions after every run has helped reduce the tightness in my legs. Something that I'll add as a learning and include in the next training block.

14week Training Plan: Week 11, Session 3: Long Run + MP Run - (Session MODIFIED)

Thirty-third session: Week 11, Session 3: Easy Run 1:40hrs + 9.6 km @ Marathon Pace (MP) - SESSION MODIFIED
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.

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.

14week Marathon Training Plan: Week 11, Session 2: Yasso 800m

Thirty-second Session: Week 11 Session 2: Yasso 800m x 8
Goal: First Marathon (Sundown Singapore 25 March 2017)

Managed to go out for a 15km recovery run on Monday (a day after the 18km MP run). The legs actually felt better after the run, so something I may start to incorporate more of, but a shorter version. I'm also walking more with the kids as a form of recovery and enjoying the glimpses of sunshine in a very wet period; managed to take a funny picture with my daughter whilst she was on my shoulders (and showing off her guns).

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 8
Another wet track, although not as wet as last week, but enough to have the socks and shoes drenched and squishy by the end of the session. During warm up, the calves did not feel good. But I kept at it and employed a range of dynamic stretches, short strides, and a warm up jog (1.6km). I was still sitting on the fence whether or not to do the session, but after seeing all the other athletes and team mates on the track, I decided to give it a go. I led out the first 800m cautiously, and the calves seemed to hold up during the 3:00mins interval. As the sets rolled on, my confidence grew and by the time the last lap came around I was over the moon (even spitting out some trash talking to my training partner's delight). All of us managed to hit pace targets consistently and lap times were very close this week (+/- 2 seconds of 3:00mins).

During the 8 x 800m set:

Average Heart Rate: 149 bpm (includes recovery)

Max Heart Rate: 172 bpm
Recovery Heart Rate (1min after finishing 800m): 1: 125bpm, 2: 137bpm, 3: 136bpm,  4: 138bpm, 5: 138bpm, 6: 138bpm, 7: 140bpm, 8: 137bpm
Cadence: 179 (but includes 1.6km of warm up)

Session Analysis / Review:
(26/42 sessions completed): 62%,  (2/42 sessions failed): 5%, (4/42 sessions missed): 10%, 
Total Plan (32/42): 77%

Heart rate recovery was better this week compared to last week, dropping faster after 1min of rest. This is good news considering how muggy it was. The cadence and heart rate zone data is misleading (this week) as it includes the 1.6km warm up (I forget to reset the watch before the start of the Yasso 800m). Note: I managed to crop the file to obtain the HR average, but after cropping the file in Strava and importing back to Garmin, I lost the cadence and HR zone data. Legs feel good, no limping or tightness to report. Time to fuel up for tomorrow's long easy run. I'm going to make a few slight modifications to the next few training sessions to better prep my legs for the upcoming marathon.

14week Marathon Training Plan: Week 11, Session 1: MP Run

Thirty-first session: Week 11, Session 1: Marathon Pace (MP) Set: 16.1 km
Goal: First Marathon (Sundown Singapore 25 March 2017)

The training plan calls for a 16.1km run at goal marathon pace (4:09min/km) for this session. However, as I failed last week's session I wanted to redeem myself this week with a longer run. As my first marathon is 4 weeks away, I wanted to do a long marathon paced run today; 25km at 4:15min/km (Singapore marathon pace). I decided to use the Sentosa loop again and start at sunrise, 7:00am.

Main Set: 16.1kms in 1:06:40hrs (pace constant at 4:09 min/km)

I was on my own for this session, as all my training partners are travelling this weekend. I used the bike ride to Sentosa as warm up, followed by a 5min dynamic stretch sequence and a 500m warm up jog. I was hitting 4:20min/km (+/- a few seconds) every kilometre, and by the time I'd completed my first loop, I was fairly comfortable. Breathing, running form, and legs were all fine. Second loop (6-12km) felt longer, but I was still hitting the 4:20min/km (+/- a few seconds). This lap, the legs started to feel heavier. The calves definitely made their presence felt with a dull ache on both legs on the second loop. The third lap (12-18km) was a tough slog. It's approximately 8:00am, it's warming up, and I'm about to take my second gel, but my calves are now complaining a lot more. It takes focus to drive my legs forward and take the pressure off the calves, and losing that focus (by thinking about breakfast) only caused me to slowed down. So it was a constant effort to stay focused and keep driving forward and keep the calves from stopping my run altogether. At the 17km mark, my calves were screaming at me. I decided to make one last push and finish off the 3rd loop and hit 18km. My watch showed the average pace to be 4:20min/km, so pacing was spot on (including the drinks stops to grab a new bottle of water for each lap). I wanted to run 25km, but my legs (calves) had other ideas.

During the 18.3km run
Average Heart Rate: 162bpm
Max Heart Rate: 173bpm
Average Cadence: 187

Session Analysis / Review:

Legs: The good news is that during and after the run, the quads, and hamstrings were fine. I've had issues with these muscles on previous runs, but not for this session. The bad news, the calves refuse to give me a break. I decided to schedule a massage in the evening after the run to try and drive out the knots and tightness.
Pace: Although the pace was spot on, I wanted to run faster and hit 4:15min/km pace in some parts of the run (as I was feeling good). However, once I was moving and set at 4:20min/km it was hard to accelerate faster than this pace without exponentially increasing the effort. This was very interesting. I've been training at 4:09min/km pace, so I knew I had the speed, but once I mentally focused on a pace, shifting up a gear was very hard. I will try again next week, as I like the idea of having negative splits during my runs and races.
Heart rate: Reasonable. Comparing this data set to the 16.1km MP run (on the 5th Feb, before my hospitalisation), my average heart rate for that run was 160bpm. This session was 162bpm and 2km longer. I think I'm back to my previous fitness levels, just not with the legs just yet.
In summary, this run doesn't feel hard breathing wise. I just need to figure out a solution for the calves so that I can cover more distance at my goal pace.

Success Criteria Checkpoints:
(25/42 sessions completed): 60%,  (2/42 sessions failed): 5%, (4/42 sessions missed): 10%, 
Total Plan (31/42): 75%

1. Did I hold the pace over the prescribed distance: Yes, at the start of the session I had targeted to run 4:20min/km pace.
2. Did my heart rate stay in Zone 3: Yes, and 47% of the time is spent in Zone 3 or less.
3. How well am I recovering: Quads, hamstrings are great. Calves not so good. Will be spending some time to work on the calves (stretching, and strength work).

14week Marathon Training Plan: Week 10, Session 3: Long Run + MP (Session MODIFIED)

Thirtieth session: Week 10, Session 3: Easy Run 1:50hrs + 9.6 km @ Marathon Pace (MP) - SESSION MODIFIED
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.

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.