Week 2/12

Tuesday Tempo (Tempo pace is 5:00)

  • 10-min warm-up
  • 20-min tempo
  • 15-min cool-down

Distance covered: 6.46km
How it went: Easy jog followed by 20-min tempo segment. Target was 5:00 but I averaged 4:56. 1-sec quicker than last Tuesday’s average. Wrapped up with a cool down of skips, high-knee plyo drills and short jog.

Easy Wednesday
Distance covered: 7.5K
How it went: Relaxed run. Kept the average HR to 134. Wrapped up with some high knee drills, butt kicks and stretching the adductors, hams, quads.

Thursday Hill Repeats

Warm-up: 5K, progressive pace.
Repeats: 5x400m Hills @ 5K race pace; 400m recovery
Treadmill setting: 4% inclines the first 2 reps, 3% inclines the second 2. Speed: 13.4

Dist/Time/Pace

Run1: 420m / 1:56.6 / 4:38
Recovery1: 390m / 3:54 / 9:57

Run2: 410m / 1:53.7 / 4:35
Recovery2: 410m / 3:34 / 8:42

Run3: 390m / 1:48.1 / 4:34
Recovery3: 430m / 3:28 / 8:05

Run4: 410m / 1:51.5 / 4:34
Recovery4: 430m / 3:48 / 8:51

Run5: 410m / 1:51.2 / 4:32
Recovery5: 470m / 3:46 / 8:03

Stretching, skips, form to wrap up the session.

The legs really got a good workout. It was tiring but not to the point of exhaustion. Was still in control towards the end of the final rep. Finishing a tough workout is always an empowering experience and I’ve more than once called upon the memories of such tough sessions to pull myself through the sticky parts of the marathon. This was just the first of 4 hill sessions alternating with Yasso’s and Week 2 of 12. The fitness is certainly back but I’ll need to review if there are enough Threshold sessions available. I may also need 2x5K tempo intervals 5 weeks out from race day.

Good Friday
Heavy rain put paid to the morning run. Taking out the rain jacket was an option but I didn’t want to risk catching a cold. It was, after all, an easy day. The 6K was finally logged on the treadmill in the evening.

Easy Friday
Distance covered: 5.2K
How it went: Kept it easy @ 6:22 pace

Tempo Saturday
Distance covered: 5.9K
How it went: Packaged together with the Saucony Group Run. The runners broke up into few pace groups, with June and I taking the 5:00 group. But thunder, lightning and rain put paid to the full plans. Traffic on Saturday was horrendous as well. So the group started late and covered just close to 6K. Jogged right up to the Kinrara Residence junction before heading back at tempo pace. What a shame, since the weather was perfect for a longer workout. Rushed home for C1’s 14th birthday. Fast & Furious 8 was very entertaining but check your brains before entering the cinema.

Sunday Long Run
Distance covered: 18K
How it went: Averaged 6:08 the first 12K, before progressively moved the pace to 5:40 > 5:32 > 5:22 > 5:16 > 5:05 before cool down. It was a struggle and I certainly felt the effects.

Number of days of running: 6
Total mileage: 53.9K
Notes:
Week 2 was essentially a duplicate of Week 1. The adaptations should be surfacing next week, so things are about to get interesting.

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