I was a little apprehensive about how my body would respond coming off the SCKLM 10K. The 2nd week of SOS will still include 1 Speed and 1 Tempo session. In fact, the week total will hover around Week 6’s i.e. 66K. The differences being:
1) fewer but longer repeats (8x600m instead of the mind-numbing 12x400m)
2) longer tempo (10K instead of 8K)
3) longer long run (16K instead of 13K)
Menu: 7K Easy
Shoes: Clayton 2
Just some mild soreness post SCKLM 10K. The more I wear the Clayton, the more I find it mushy.
Menu: 2K Warm Up > 8 x 600m @ 10K race pace (400m recovery jog) > 2K Cool Down
800m pace/timing: 4:43/2:50 > 4:25/2:39 > 4:36/2:46 > 4:32/2:43 > 4:38/2:46 > 4:38/2:47 > 4:38/2:46 > 4:45/2:51
Pretty happy with how it went. The Tracer provided just enough snug fit without the feet sliding around. As I’m trying to wean myself off music during these speed and tempo sessions, I’m glad I was able to stick to a consistent pace throughout. It’s important to learn the art of pacing without the music keeping the tempo. Just let the body and mind synergize.
Menu: 2K Warm Up > 10K @ Goal Marathon Pace > 2K Cool Down
Shoes: Zoom Elite 9
Boy, was this a tough one! It was partially my own doing. I had very little to eat the night before, with just a few fish balls and soy/tofu. After an inadequate 6-hour sleep, a forced myself to chew down half an energy bar before heading out. With the accumulated miles, with no small measure of quicker running the past few days, I definitely went into the run semi-depleted. My tempo was set between 5:09 and 5:12 and the splits below showed. Instead of cutting short the workout, a bit of slowing down was the better option undertaken over Km 7 and 8. Legs weren’t that bad, just that I needed to eat and get some precious sleep! 5:17 > 5:12 > 5:16 > 5:04 > 5:08 > 5:10 > 5:11 > 5:21 > 5:18 > 5:11 for an average of 5:13.
Menu: 7K Easy
Shoes: Clifton 4
Kept it as easy as I could. The Clifton is a brick compared to the Clayton, Elite and Tracer so that pretty much ensured that I kept things on the slow burn.
Menu: 10K Easy
Menu: 16K Easy
Shoes: Epic React
First 10-miler in the bag! The plan was to run the second half quicker than the first, within 5:30 to 6:40. It was a cooler morning compared to the past few days.
Week 7 with 66.8K covered, legs pretty good and let’s jump into Week 8 where 70Ks of running await!
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.