Base Phase: Week 1/8

Here we go again! This week saw the kick-off of the 8-week McMillan Base Program.

Distance Covered: 11.7K averaging 6:18. Average HR  135 bpm.
How It Went: Base training kicked off on New Year’s Day, along with the unveiling of the GCM18 Team Malaysia Banner. An easy run within the prescribed pace range. 

Distance Covered: 10.4K averaging 6:16. Average HR 136 bpm.
How It Went: The PF surprisingly behaved and an enjoyable run was had in the heavier Glide. Started the run at 5:15am to ensure adequate time to complete the scheduled session. Pace was pretty consistent on a cool morning and I wrapped up with a series of drills and stretching.

Distance Covered: 6K averaging 6:08. Average HR 138 bpm. Followed by drills.
How It Went: A little tired having tallied 50.4K the last 7 days. Took some minutes reviewing the scheduled base runs and decided to make the call to pare down the Wednesday runs from 1:05 to 50 minutes. 2 reasons: 1) The objective of base training is not to beat oneself out even before starting the bulk of the main training (and the HMM will be very tough!) but to prep the body and mind to accept and adapt to the rigors of marathon training. 2) These base miles are higher than even the first 4 weeks of HMM, which won’t make sense. To proceed with such high weeks and then come down to 20-30K weeks the first 4 weeks of HMM could risk a bit of a deconditioning on top of having to rebuild after 60K weeks. 3) The HMM will demand a lot on the body and legs where all components are equally important. I don’t want to risk burning out even before the start of the HMM or tiring even before Week 8 of HMM. Further adjustments will be made as I progress into Week 2.

Distance Covered: 10.5K averaging 6:13. Average HR 139 bpm.

How It Went: Stuck with the Zoom Span this morning. Need to wear this pair out before breaking in its replacement, the Noosa FF (a smidge lighter at 9.5oz). I’ve resolved not to pull another new pair of shoes unless I’ve retired the current ones, which is a tough thing to do. I so want to start putting miles into the Lunaracer 3 and the Noosa! Anyways, this morning’s run was enjoyable except for a close brush with an idiotic driver who nearly drove his MPV into me as he swerved too close into a corner. When I caught him later along another road, I shouted at him and he stopped about 40m, with me fully ready for a confrontation. He didn’t get off the vehicle, though. My legs felt fine, with the PF almost not making its annoying presence felt at all. The mild flu which I’ve struggled the last few days appear to have blown over as well. Immediate post race fuel was protein and I’ve a bit of time to stretch the hips and psoas as well. Tomorrow, I shall claim my much needed rest day!

Fri Rest!

Distance Covered: 11.3K averaging 6:20, 137 bpm.
How It Went:
Yesterday’s scheduled rest day was key to how good I felt this morning. It was cool but humid. Nevertheless running a new route proved refreshing enough. Ideal pace for the Zoom Span again. Here’s to tomorrow’s 1:35 run!

Sun: 1:35 Long Run between 6:05 to 6:54.
Distance Covered: 15.4K averaging 6:11. 2K pickup @ 5:00 pace. Average HR 139 bpm.
How It Went: Easy pace was easy enough but the hip wasn’t as engaged as I’d like to. When the pace was upped, only did the body come alive. An average session but no less important one. 

Week Summary: Like the coach said, “Time on your feet is more important than pace in a long, steady run. Run easy and run long.” Can’t complain with 66.2K on first week of base. Not too bad. Body’s getting the conditioning it needs and the mind stays fresh with the slow running. With the exception of 1 day, I’ve managed to get in an average of 6.5 to 7 hours daily.

2018 will be the 40th running of the Gold Coast Marathon (GCM). I’ll be returning for my 8th GCM and training plans have been drawn up. Won’t you join me for some Good Times? Hit the image below to get to the official Gold Coast Marathon website! Do join the Team Malaysia Facebook page to get all the local happenings, updates on training sessions, tips on travel and running the race on the Gold Coast.