Week 4/12

Tuesday Tempo (Tempo pace is 5:00)

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

Distance covered: 5.8km
How it went: The week’s tempo was a wee bit shorter at just 15 minutes. Start was a little delayed due to cleaning up dog vomit (urgh!) outside our gate. As usual, a 10-min warm up phase precluded the speed segment. It was at a quicker (but still pretty comfortable) pace of 5:41. The 4th week finally got me to the 4:59 (down from 4:56 the earlier weeks). A quick cool-down comprised of drills wrapped up the morning run.

Easy Wednesday
Distance covered: 6.1K
How it went: Kicked off the easy day with a 6:46 before lowering it to 6:15, followed by 5:52, 5:53, 5:52, 5:56 before closing it out at 6:05. The red K8 which I upsized by half put in a strong contention to be included in the trip to GCAM.

Thursday MP
Distance covered: 2K Warm-Up, 10K (MP is 5:19)
How it went: Rain and lightning prevented the usual morning run, which provided me with a few more minutes of snooze. Was a little tired and as a result worried if I’ve caught the bug from a colleague. But there was no stopping the day’s program of a 10K at MP – incidentally the longest and therefore most significant session in the program thus far. Warmed up for 2K at 6:32 pace and then kicked off the 10. Toggled the treadmill to 5:19 and held that for 7K. First couple of Ks were not so easy but once the body and legs warmed up, the going was easier. There were niggle here and there but the more persistent ones were the right arm (which hasn’t felt good of late, tight and sore as if I’ve a pinched nerve or something). The inner thigh pulled for a few seconds but ran through it and the sensation went away. Then I increased the pace to 5:10 and held that for the next 2K before the final K in 4:58. The Garmin footpod and HRM sensor registered a pretty accurate readout for the final 3K but 2 secs slower for the initial miles. No matter. It was a great workout!

Easy Friday
Distance covered: 6K
How it went: With an eye on the heaviest weekend yet, I kept proceedings very easy following Thurs evening’s tempo. Wore compression socks to work.

Cruise Intervals
Distance covered: 12K

  • 2K Warm Up
  • 4 x 2.4K at threshold pace (5:10) with 50 secs recovery
  • Cool Down

How it went: With the day’s program packed, I had no choice but to start at 4:50am. Luckily CY and Rao were there. I started off in the Fastwitch but changed into the K8 midway and I think the legs thanked me for it! Its bounciness was immediately palpable and saved my legs from getting too trashed for tomorrow’s cruncher. I ran mostly to feel and the early miles were a few seconds quicker off the 2-second margin I set, so it was all good. Still, in a marathon, seconds can make a difference over the 42K, so I always strive to stay on-point the best I can. As with the recent MP workout, there was again a slight pull on the right adductors but I ran it off. I can see that if I don’t work that one out, I’ll have bad issues during the race. Other than that, I’m happy for the workout with the interval segments logged at 5:11 > 5:10 > 5:05 > 5:00. One of the best sessions so far!

Hilly 25
Distance covered: 24K
How it went: I was a little apprehensive prior to starting this. Firstly, it was to be my longest run in training. Secondly, the cumulative mileage in the legs has obviously increased. Thirdly, the route over which the long run was to be executed has a total elevation gain of 868 meters. While the number represents just a molehill to mountain runners, anything over 300m would be challenging to me and anything over 600m is just ridiculous, unless I’m training for something with this much elevation! But the aim was to toughen the legs, body and mind, so it had to be done even if the Gold Coast Airport Marathon is pretty flat. The only sane way to do that would be to run by perceived effort and pay no attention to pace. Overall, I did a good job if I may say so, keeping the average HR to 140 with the highest at 162. The last 4K were at increased pace as well. A good session to close the week. There was hardly time to rest as once I showered, it was time to leave home as well, with some back to back family activities for the entire day. Managed to catch Guardians of the Galaxy Vol 2 as well.

Number of days of running: 6
Total mileage: 67K
Notes: Holding at 67K for the 2nd week, 88.6K (over 8 days). I’m ready for Week 5.

Looking back: Week 1 | Week 2 | Week 3

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