Monday, March 9, 2015

Training report: Training week 8 & 9, Final Preparation and Game Plan

Training week 8 involved the long missed 1.6km speed intervals. The mile repeats is the hardest amongst all speed work cause the length and pace. The last time I did this was more than 7 months ago. Now from the past few speed works, I realized that the training is about the speed during the interval, not the average pace. Hence I started to slow down lots more during the 400m recovery between repeats, from the usual 5:50-6min/km, to 6:15-6:30min/km. It’s helped to maintain the quality of the speed works. And I able to kept the pace I wanted for all 3 repeats. Still the problem of woke up early but started late, most of the workouts are short in distance compared to what planned. Also I started to reduce the load partly due to workload, and it’s getting close to the race. Monday and Friday were off. Sunday was revisiting the Padang Merbuk – Hartamas route at long run pace, and found out that the Sri Hartamas Petronas was closed again for renovation.
Week 8
Program
Done
Remark
Mon
Easy 9.7km
Rest

Tue
Speed 3x 1600m
Speed 3x 1600m
All repeats paced at 4:50min/km
Wed
Rest
5km

Thu
Tempo 11.3km
9km
8km in tempo pace
Fri
Easy 9.7km
Rest

Sat
Easy 16.1km
18km

Sun
Easy 16.1km
20km
Padang Merbuk – Hartamas
Total Done
62km


Training week 9 started with a day off. The back to back 18/20km over the weekend was unintended, but necessary preparation for the Challenge68. Been a while I didn’t do back to back long run, figured that some extra off time will ensure that I don’t inviting any injury. The body started to response to the amount of training, the speed work and tempo run completed rather easy, and another round of back to back 18/18km was done too. Heart rate and effort were moderate during these 18/18km workouts, with around 6min/km pace. This increased my confident to sub-4 in the coming marathon.
Week 9
Program
Done
Remark
Mon
Easy12. 9km
Rest

Tue
Speed 6x 800m
Speed 6x 800m
All repeats paced at 5min/km
Wed
Rest
Rest

Thu
Tempo 12.9km
12.6km
11km in tempo pace
Fri
Easy 11.3km
5km

Sat
Easy 12.9km
18km

Sun
Long 24.2km
18km
Long run pace @ 6min/km
Total Done
64km


I can’t help but kept revise the game plan during the past 2 day’s long run sessions. I read thru some great story about PB in Seoul International Marathon, the key factors the weather adaption and the flat course. The flat course is a fix fact, but the weather is a variable. That’s means I will need to force myself out for a morning run this Friday and Saturday in Seoul, to let myself adjust to the temperature and clothing requirement. I belief the challenge will be the waiting of flag off until 5km in the race. After that, the engine will be warmed enough to keep going. Forecast for 15 March now is cloudy with some shower @ 10degC. Only minimum faith in these weather forecast, I will need the 2 trail runs to fine tune the attire.

The planned attire,
Running attire, running vest plus running t-shirt, arm sleeves, glove, compress short, cap, running buff and VFF Komodo Sport. Running jacket will be on if light shower.
Waiting for flag off, my running attire, plus a cotton t-shirt, running jacket, poncho and some hand warmer.
Transport from hostel to starting point, all above with additional long pants and light winter jacket.
The long pants and winter jacket (tentatively the running jacket too) will be packed into baggage for after race collection. The cotton t-shirt and the poncho will be disposed after the flag off.
On the other side, the game plan for the marathon is rather simple. Just keep going with faster than 5:40min/km pace, I will be fine. That’s plan A (359 finishing time), plan B will be kick in if I felt great after the first 10km, will push harder gradually and aim for a 350 finish time.

6 more days until the marathon.

2 comments:

  1. Almost there!

    All the nest Neoh for this weekend! :)

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    Replies
    1. I am totally in Holiday mode now.
      Too bad still need to rush on some business presentation...

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