Week 10/12

Easy Tuesday
Distance covered: 8.25km
How it went: Most have entered tapering but in terms of mileage, the week’s total will be kept in the 60s. To work around the wife’s schedule I had to swap around the Tue and Wed program. Kept it comfortable throughout.

Wednesday Double
Distance covered: 16.02km
How it went: AM run: For progression workouts, I’ve been relying on workouts programmed in Garmin Connect and synced to the watch. This has proven reliable when it comes to executing Intervals and segmented runs. This morning’s session was supposed to have been a 6-5-4 Easy-MP-HMP progression but I completely missed transferring it over. As a substitute, I went with a “run-as-long-as-I-could” at a pace between HMP and Tempo.

While the 7.3K average was 5:07, the actual pace was much quicker following a 5:55 opener. I noted several 5:00 flats. Surprisingly, the entire thing feel good and I was always in control at “comfortably hard” level. I could’ve gone the full 10K at that sustained effort and for a moment or two entertained the fantasy of running a 3:26 marathon (the watch said so when I hit sub 5:00 pace).

PM run: This was a much needed 2nd run of the day, not for the mileage but for stress relief. I’m not sure how one copes with the stresses of daily life – work especially – without an outlet such as exercise. There are plenty of examples all around us of those taking it out on substances that ironically mess up their bodies even more. I’m grateful for my running. I’m grateful for being able to find the meaning in doing it. I’m grateful in still being able to keep at it all these years, albeit with several breaks. It’s something I won’t be giving up as long as I’m mobile.

Treadmill Thursday
Distance covered: 8.38km
How it went: Quick light strides and loving it until the footpod went bonkers from 5.2K onwards, calling out wrong distances. A good workout nonetheless!

Treadmill Friday
Distance covered: 10.61km
How it went: I’m very mindful of how I’m feeling lately. I don’t intend to over-extend myself going into this stage and rather stay fresh and light. Spreading the day’s mileage across 2 shorter runs seems to work better. But this move is just temporary as the morning workout still holds priority.

PM 40-minute run. Lower legs and the right PF were quite sore. I’ve been self-massaging nearly every night for the past 3 days. I reckon the faster running which calls for a more forward-upright lean put some stresses on the lower legs. My running form has been good waist down. 5:00-5:16 paces have seen noticeable knee lifts, translating to longer strides. But damn, I’ve got to sort out this discomfort.

Saturday
Distance covered: 9.5K
How it went: Kept the Saucony Group Run session very gentle all the way. Wasn’t about to over-extend the lower legs, so I was content just shuffling the entire distance. Fantastic weather, cool, overcast and the predicted heavy traffic due to schooling Saturday didn’t turn out bad at all. Got home and fixed myself a second breakfast of oats, soymilk, berries, bananas and a long black. Looking forward to tomorrow’s final long run.

Sunday Simulation
Distance covered: 19.6K
How it went: Glad to have Jessie as pacer the first 14K. After a 6:23 warm-up click, we got down to business right from the 2nd K. Keeping to average of 5:10, I was able to maintain conversation throughout. We realized the pace was 10 seconds quicker than goal pace though but pace discipline was better than during SCKLM, with the quickest 2Ks at 5:07 (back to back) instead of sub 5’s. While I was able to hold the pace for the remaining miles, I felt myself tiring towards the end. The 5:17 average for the 19K was very decent but should still slow down a tad.

Number of days of running: 6
Total mileage: 72.36K
Notes: As much as I wished the 5:10 pace would be realistic and sustainable for the marathon, it isn’t. I will almost certainly crash and burn around the 25K mark if I went with that. 5:10 will take a couple of years’ consistent development – that’s looking forward. The current objective shall remain a conservative one. I’ll need absolute discipline and patience to execute it. Regardless, I shall enjoy a little of the tapering process!

Looking back: Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 |Week 8 | Week 9

Week 9/12

5-4-3 MP-HMP Progression
Distance covered: 12.57km
How it went: A variation from Josh Harris’s session where the body is “taught” to progressively operate at an increased pace even as the miles clicked by.. I’ll leave the reversed (3-4-5) version for maybe next week, where the distance is increased as the pace goes up. As for this morning’s workout, I ran without music, felt good but will need to stay relaxed. Warmed up @ 5:55; MP @ 5:16; HMP @ 5:00. Looking forward to Thursday’s Cruise Intervals to practice just that.

Easy Wednesday
Distance covered: 8.28km
How it went: Some easy running to keep the momentum going. Very humid morning. Focused on keeping the arms and upper body relaxed.

Thursday Cruise Intervals
Distance covered: 14.98km
How it went: AM: Went to a wake for a friend’s mother last night and got in just 5 hours of sleep. Totally insufficient! The plan was a cruise interval session of 4×2.4K @ 5:10, with 50 secs recovery. Kicked off with a 2K warm up averaging 6:16 pace. 1st rep @ 5:06; 2nd @ 5:00; 3rd @ 5:08. Didn’t feel in control nor smooth and decided to stop at 3. Finished off with a short jog. No excuses but the still and super humid air didn’t help a bit.

PM: Since the morning session wasn’t on par, I decided to put in a 2nd one on the treadmill in the evening. Keep it relaxed and maintained good form. I think it was only my 2nd “Double” in this training cycle. I believe, Doubles should be used sparingly, and only during peak mileage weeks before the start of taper on the basis that the body would’ve been conditioned in the months prior to handle the extra loading while serving the purpose of continuity and a bit more mileage. And also for older runners, Double days should be a mix of Easy-Hard and not Hard-Hard.

Treadmill Friday
Distance covered: 10.17km
How it went: Moved today’s workout to the evening to simulate the leg fatigue effect for the weekend – less recovery time between sessions. Utilized the treadmill session as a mental workout, focusing on concentration, positive reinforcements, visualization of the various parts of the GCAM course, and staying loose. Started 3K @ 6:00 before gradually lowering the pace to 5:44 > 5:33 > 5:24 > 5:06 for the final K.

Saturday
Distance covered: 10.12K
How it went: Legs were fine this morn but was just so sleepy despite a 6 hour one. As a result, had to suffer for it thru an early evening run. While the weather was fine, the only route that I don’t cover during the weekdays presented the only option. The need to stay extremely focused on traffic was harder than the run itself. Nothing much can be said of the folks that ply the route helmet-less. They seem hell bent on taking along as many as they can to purgatory.

Intense Sunday
Distance covered: 15.33K
How it went: After a languid opening of 6:25, things decidedly turned quicker. By 6K, the pace was already at 5:03. The pack somehow fed on each other’s energy and pace and with the sync’d sounds of our foot falls, it was easy to cover the distance. Last 3K were fast from 5:00 > 4:48 > 4:33. Decided to cool down another 700m to close it off. I’ve pace but can I go the distance??

Number of days of running: 6
Total mileage: 71.5K
Notes: The highest mileage thus far. I don’t think it’ll be taken up higher with next week being the final week before a 2-week taper. At this point, I’m in 2 minds about running a 30K next Sunday. I’d rather stay fresh than pursue another run that long that close. May just settle for a 22-23K. But this week has been full of quality sessions. Even the 10Ks were progression types. The legs are feeling good despite the volume and intensity. Like I mentioned, it’s the engine that will be the decisive factor.

Looking back: Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 |Week 8

Week 8/12

Tuesday Recovery
Distance covered: 2.05km
How it went: I continued resting on Monday since it was a designated one. But by Tuesday, I felt that I was ready to sweat a little, however short. It was really a countermeasure against settling into too many days of inactivity. And so it was… a couple of Ks at 6:25 pace to really ease back into training mode.

Easy Wednesday
Distance covered: 10.34km
How it went: In hindsight, yesterday was a good call because I took the first steps in getting back into the regimen. No complains with the effort, pace and distance on the cool, windless yet humid conditions. Actually I was surprised that after 3 days of being off the rails, I was still able to average a 6:05 pace. No sooner had I ended the run, and feeling good about it, the lower back soreness felt over the 3 days due to the flu returned. Looks like I still need to take another ibuprofen just to survive a day on audit.

Thursday Test
Distance covered: 4.1km
How it went: Getting better but decided to keep it short in view of the much more important 30. Wanted to see how the body responds to a bit of pace injection. Started languidly before progressing to 5:53 > 5:31 > 5:00. Have lost it a bit in terms of comfort level but if all goes well the next 2 weeks and into taper I shouldn’t worry too much about it. There’s no guarantee in marathoning, so it’s just a matter of keep doing the work.

Treadmill Friday
Distance covered: 6.45km
How it went: Woke up all ready for a 2-6-2 MP but the eagerness was dampened by a thunderstorm. Waited patiently in bed as I still had some time buffer for at least an 8K. The rain subsided a little a few minutes later, lending hope to my plans but alas, as I sat up on my bed, it resumed again. Having just recovered from flu, heading out albeit in a jacket would be plain foolhardy. And that’s that. I couldn’t let the rebuilding momentum slip away again, so I snuck in an evening run on the treadmill, bearing in mind tomorrow’s hilly 11K with the Saucony group. Pace was progressive, from 6:27 down to 5:15.

Saucony Saturday
Distance covered: 10.27K
How it went: Good run with the Saucony running group. Felt like a fartlek due to the fast-slow running managing the large group. The best run I’ve had since being hit with the flu a week ago.

Crucial Sunday
Distance covered: 29.7K
How it went: This was a must-accomplish workout after being waylaid by flu last weekend. A very bad storm at 2am threatened to scupper plans again but thankfully subsided when I left the house at 4:30am. Drizzled very lightly a few seconds here and there as I drove to Peremba but rain was a non-event by the time we kicked off. Morning was cool with lower humidity than the last few days, which made running quite pleasant. Happy to have a few friends for the 30, even if only one ran the entire planned distance. Pace was at a comfortable 6:10 from the start and we progressively tightened the pace from 18K onwards. Suffered some towards the end but was so glad to have completed it.

Number of days of running: 6
Total mileage: 62.9K
Notes: I’ve absolutely no complains coming back to the 60’s after a poor 2 back-to-back weeks. In the past, that would’ve put me into severe deficit, almost back to square one. However, thanks to the consistency put in over the weeks prior to the illness, I was able to rebound back almost to the pre-illness state by the end of the week. Granted, I was pragmatic enough to stick to conservativeness the earlier part of the week (the HR readings were a little on the high side as I made the tentative first steps back to full on running).

Looking back: Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7

Week 7/12

Tuesday Recovery
Distance covered: 10.07km
How it went: Quads were very tight and sore yesterday which wasn’t helped by by seated most of the day due to meetings with the auditors. This morning’s run started almost at a crawl but everything loosened up after 5K. Glad to start the week with a 10. I’ll keep the focus to longer easy runs until the legs are fully recovered.  Judging from the HR, I’ll need a few more days.

Easy Wednesday
Distance covered: 6.38km
How it went: Eased back into pace work. Left quads were more or less recovered while there’s still some soreness on the right. Felt ok generally. Quite satisfied with the recovery rate. Should be able to carry out a 5K MP tomorrow.

2-6-1 MP
Distance covered: 9.4km
How it went: Quad soreness was absent at the start but returned a bit when the MP phase kicked off. Otherwise it was a decent run with a little too fast midsection. In actual fact the quads is an issue I must resolved through some strengthening regimen. I noticed that they were prevalent whenever the pace picked up directly related to the ground impact as I land and push off in greater force. It will certainly be a factor over the course of a marathon.

Easy Friday
Distance covered: 8.34km
How it went: Bad sleep. With the work stress, fighting 3-hour pre-Ramadan traffic daily, trying to stay consistent in training and staving off a cold, quality sleep has been sadly lacking. As a result I found myself awake 4:30am recent mornings. I was this close to staying in bed and trying to salvage a bit more time on it on account of such poor nights. But I couldn’t convince myself to do so. I told myself that since it’s all upper respiratory I’ll feel better once I get moving. Some miles are better than no miles, I kept repeating in my head.

Indeed that’s true. Got into a rhythm quickly and was clicking off relaxing easy ones when it started to rain. With the cold I told myself to wrap up the loop and head in. After all I got my run in no matter how short it was. But 5 minutes later it stopped and I was able to put in another 2K. Sometimes you just don’t know. Resolution may just be around the corner or mere minutes away. Persistence and patience pay off. And I hope I’ve shown to the powers that be that I’ve earned my share of good times on July 2.

Number of days of running: 4
Total mileage: 34.12K
Notes: Due to 2 days of layoff, this has been the worst week I’ve had. It started off very well, coming off the recovery days following the Honda Half Marathon, but work stress caught up with me. The 5-hour daily meeting sessions with the regulators meant my fluid intake were minimal, subsisting on coffee. Add in disrupted sleep and infrequent bowel movements, I was a walking recipe for illness. I was lucky, the symptoms were flu-like without any fever, which on paper, meant my downtime wouldn’t be as long.

Looking back: Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6

Week 6/12

Steady Tuesday
Distance covered: 7.7km
How it went: Had a case of a bit of the sniffles and decided to play it safe, but without taking things too easily. I knew I won’t be able to stick to the 5-min tempo pace, and so went with a steady run with a focus at sustaining it for 7K. Ran by feel without looking at the watch. Warmed up at 6:18 before upping the pace to 5:39 > 5:28 > 5:21 > 5:23 > 5:16 > 5:07. Average HR was fine until 4K mark when it went over 150bpm. This calls for an earlier bedtime tonight.

Easy Wednesday
Distance covered:
 5.49km
How it went: If you follow football, you’ll know that Jose Mourinho has been harping on Man United’s schedule congestion as an excuse for his side’s underperformance. After throwing in the towel too easily at the slightest challenge to my past marathon training, this time I remain defiant at the face of the ridiculous onslaught at work. The morning’s run was one such case. The wife needed to be in the office by 9am (we share the same car and would usually will only get in by 9:30) and thus the eldest kid had to be dropped off earlier than usual. My entire schedule had to be brought forward. In the past, I’d kiss the day’s workout goodbye but this time around, it resulted in me being out there at 5:15 trying to get in 30 mins of easy running. Some miles are better than zero miles. It’s about being consistent and thus essential that I get it done in the morning – I’d be totally beat by the time I left the office.

Mixed Thursday
Distance covered: 8.73km
How it went: Someone up there must’ve been snooping around my running log because the winds were so strong  and threatening this morning (and it rained too) that I decided to skip the workout. Packed my gear for a treadmill session which I managed to get in, in the evening. It was a strange one, probably because I messed up the controls. I’d wanted this to be a Cruise Interval session (4×2.4K at LT pace, with 50 secs recovery) but in the end with the machine’s dials all messed up due to my tweaking it, the session turned out to be some sort of rojak. From a slow 6:40 to 5:00. I can’t be sure anymore. Just run according to approximation and was bloody glad to just wrap it up.

Honda Half Marathon
Distance covered: 21.43km
How it went: Race report here.

Number of days of running: 4
Total mileage: 43.3K
Notes: It wasn’t a great week in terms of number of days run, but I try to keep things in perspective. I was tired and was probably already down with a mild cold but didn’t realize it. Instead of pushing through with the planned sessions, resulting in a longer downtime and extended deviation from the training plan, I decided to observe how I felt and adjusted the workouts accordingly. Friday was supposed to be an easy one and Saturday a short steady run with pickups to perk up the legs for Sunday’s Half Marathon. But on both days, it rained in the morning and I took it as a sign to rest.

Looking back: Week 1 | Week 2 | Week 3 | Week 4 | Week 5

Week 5/12

Tuesday Tempo (Tempo pace is 5:00)

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

Distance covered: 6.8km
How it went: As usual, getting off the blocks were tough. At some points I even thought this was how “tough” is supposed to feel. Indeed the pace were a little off by 4-6 secs but I dug in and reeled in 2Ks under 4:50 to secure an on-the-dot 5:00 average. Some days I don’t know how I did it. Continued a little while more with a 500m cool down jog and dynamic stretches. Refueled with Endurox back home.

Easy Wednesday
Distance covered: 6.35K
How it went: Started slightly late due to the rumbling and flashing skies. A little tired but scraped through the easy run. Note: Since it was a public holiday, I’d wanted to combine the easy session with the following day’s hill repeats. However, I was unable to switch into gear, thus just stuck to the assigned workout of the day. Somehow I still logged the last 4Ks under 6 mins pace.

Thursday Hill Repeats
Distance covered: 6.35K
How it went: I was finally floored by a workout! Didn’t manage to complete the 6 reps of 400m hill attacks, only 4. With the 3K (against a planned 5K) warm up eating up too much time, I had to rush home to get the kids ready for school and myself ready for work. The nearest hill to the home is a badass. It starts on a gradual gradient before a sharp 150m rise before a short flat section provides a bit of relief. It’s not over yet as one will still need to run another 50m of the 2nd climb before closing off the 400m. After making a bit of a mess with the watch settings, I overran the first rep by a fair bit. Regardless, I restarted the programmed workout on the Garmin and hit the following reps at 5:07 > 5:10 > 5:10 paces. HR per rep hovered in the mid-160s but recovery were surprisingly quick. It wasn’t disappointing to not be able to complete the entire workout. Had I more time, I’d have nailed the 6 even if I won’t be able to run up at 5K race pace. It is a badass hill!

Saturday MP (MP is 5:19)
Distance covered: 10.6K
How it went: Started off with a 2K warm up before getting the 8K done. The 1.2K loop adjacent to Tesco made for an ideal spot to work on pacing. Taking audible cues from the watch beeping (I’ve set a workout with pace parameters), I didn’t look at the watch a single time. All by perceived effort. Post workout analysis showed that I averaged 5:15 for the MP segment.

Long Run Sunday
Distance covered: 30K
How it went: Got the sad news of the passing of a former classmate and all-round fun guy just as I was got into bed. I immediately knew that this 30 will be in his memory. Not a yard short, no short cuts. At 5:15am, I didn’t expect 3 to turn up, but there they were – Chiam, Nick, Kok Lin. That made 4. The plan was 5 loops of 6K and we kept an average of 6:14 the first 20K. I felt very relaxed at this pace, almost effortless. I had been running per perceived effort, without so much as peeking at the watch for just a handful of times. Chiam was the first to stop, since he has a marathon next Sunday, then Kok Lin and it was down to Nick and I. Not wanting to stop longer than I should, lest cool-down set it, I started the final loop before Nick. All splits from 21K to the finish, with the exception of 1 were logged at sub-6min pace. I struggled a bit towards the end due to the sun but overall, it was a satisfying run. Got in a good breakfast before heading home to clean up. Managed to nap for 15 mins before getting down to work till 6pm. I enjoyed the solitude at home with the family out of the house, which is a rare thing.

Number of days of running: 5
Total mileage: 61.8K
Notes: After 4 weeks of training with a ladder mileage (57K x 2, 67K x 2), I knew I needed a way overdue cut back to recover before making the next level. Cutting back is one of a runner’s worst insecurity. Little do they realize that without cutting back every 3 weeks, the body just couldn’t recover and reap the benefits of training. With the body constantly in a stressed mode, it’ll be a matter of time before injuries and staleness creep in. So I took an extra day off, which was Friday. My intention was to get back to the high 50’s. But I only made it as low as 61K, which meant just a 6K reduction from the previous week’s. With SCKLM next Sunday (I’m just doing the Half at MP), mileage won’t be hitting the 70’s just yet.

Looking back: Week 1 | Week 2 | Week 3 | Week 4

Week 3/12

Tuesday Tempo (Tempo pace is 5:00)

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

Distance covered: 8.1km
How it went: Had doubts at the start of the workout if I could keep to the pace, so I stuck to the 20-min tempo segment instead of increasing it to 25. However as I got the warm up going, it began to feel better and for the 3rd week running, I achieved the 4:55 average for the 20 mins. Extended the cool down jog to cap the day at 8K.

Easy Wednesday
Distance covered: 8.5K
How it went: After 3 weeks, I can safely say that I’ve successfully transitioned to morning runs. Wednesday morning was no different. But as laid on the bed enjoying the extra 30 seconds after the alarm went off, I didn’t feel quite right. Regardless, I was downstairs lacing up not 10 minutes later. But as I was doing that, I was struck with a pain stomach ache that had me breaking sweat. Those intense types that have you clenching your butt cheeks. Resisting the urge to run it off, I instead rushed to the loo and not a moment too soon! To save you the crap-fest description, it felt much better right after. The whole morning had me thinking what I ate that could’ve caused the issue. I initially put it down to the sambal (chilli paste) the night before. Yet it was unlikely, since I had very little of it and if it was bad, I’d have run into problems the very night. Then I realized that it was the iron tablet which I took (on top of my regular fish oil capsules and antioxidant tablet) that probably messed me up. Ordinarily, it wouldn’t have been a problem but after laying off them for months and retaking them, it’s probably the way the body is adjusting. Iron supplementation isn’t something I do normally since I’m not anemic. But with increased training intensity, there are iron “leakages” from the capillaries, from all that pounding (foot-strike hemolysis). Best way to replenish it is via natural foods (dark leafy vegs and meat are most common sources) which I get plenty of, but last night’s dinner being rather little and plain, I thought I’d pop a pill.

Thursday MP
Distance covered: 9.3K (MP is 5:19)
How it went: The plan called for Yasso’s i.e. 5x800m with 400m recovery (similar to 2 weeks’ prior). On account that Wednesday’s run was in the evening and I got home late, I thought it was better to stay on the conservative side and not push it. I could grit my teeth through the Yasso’s but at what cost? I wasn’t about to find out the hard way.

Started the MP segment, after a 2K warm up. It was tough working up to the MP the first 2Ks, but once the body got into the groove, it was a go. I avoided checking the pace (just like during the tempo workouts) and just tried to run by feel. 5:28 > 5:21 > 5:12 > 5:17 > 5:13 > 5:11 > 5:11 which meant I’d gone into LT zone. Analysis showed my HR to be in the 2015-2016 marathon race pace readings which doesn’t really confirm anything. To conclude that I’m now running quicker at the same HR of last year won’t be accurate since this is just week 3. In his podcast, Luke Humphreys (of Hansons Marathon Method) warned about peaking too early, and there are still over 9 weeks to race day.

If anything, this workout showed that I needed to balance the speedwork with more marathon specific workouts such as MP, LT and Tempo. The legs are a little tired and with a 6 day/week plan, there are certainly cumulative fatigue at work here. I’m sensitive to how the body is adapting to the stress and will continue to monitor all the signs and readings.

Easy Friday
Distance covered: 7.44K
How it went: After running in lighter shoes most of the time, I pulled out the Triumph for an easy session. If taken as a swap with yesterday’s MP, this morning was supposed to be the Yasso’s. But I’m letting the body recover just a little more yet retain the “time on feet” factor. I’ve been late getting back home the last 2 nights and as a result of the late dinners, I didn’t get to bed as early as I wanted to. 6:30 used to be my easy pace but now it’s 6:13.

Saturday Yasso’s 
Distance covered: 12.5K (5x800m, including warm up and cool down)
How it went: Shuffling the Thu to Sat workouts around due to work meant that this morning I had to repay my Yasso dues. 4K of warm up before hitting 5 reps. Once again, went by effort and post run data showed 5-10 secs improvements (4:18 > 4:16 > 4:18 > 4:15 > 4:09) over Week 1’s Yasso’s. Rest assured it was mental and it gave me the chance to exercise the positive affirmations during those hard laps. While the 4:09 was my quickest in a long while, it doesn’t prove anything at this stage. So much more left to do.

Long Sunday
Distance covered: 21K
How it went: Generally good. Main goal was to complete the distance, which I did. Kept to a comfortable and easy pace till 12K point afterwhich the pace quickened considerably. Unfortunately I wasn’t able to hold till the finish with last 2K quite a struggle.

Number of days of running: 6
Total mileage: 67K
Notes: With 3 weeks done, the weekly mileage has been climbing. I will control the intensity next week and bring into play the longer sets and also some running at LT pace. It’s clear that the long runs need some working out. All said and done, I’m just glad a quarter of the 12 weeks are wrapped up, with no missed workouts!!

Looking back: Week 1 | Week 2

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.

Week 1/12

In order to be a coachable student, one has to adopt a few good practices:

  • Be accountable.
  • Be humble. Reading volumes of books and plans do not make for a good runner. You’ve got to be able to take feedback.
  • Maintain 2-way communication. Work with your coach. I keep my CM apprised after every workout, from actual pace metrics to how I feel. This blog is also a medium for him to check on my progress.
  • Stick to the plan. If it calls for 10 Easy, don’t run a 10 Tempo. A little deviations are normal but there’s a reason why some runs are easy and some are harder, and where they’re scheduled within a week or training cycle.
  • Be smart. Understand the purpose of the workout. This is where book knowledge helps a little but it may not be the case every time. A coach will be able to detect nuances in performances and adjust the plan accordingly. This is where the open communication bit comes into play.

Tuesday Tempo (Tempo pace is 5:00)

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

Distance covered: 6.46km
How it went: Easy jog and dynamic warm up, followed by 20-min tempo segment. Target was 5:00 but I averaged 4:57. Close enough! Lost a bit of form towards the end but this is still early in the training. I’ll get stronger. Wrapped up with a cool down of skips, high-knee plyo drills and short jog.

Easy Wednesday
Distance covered: 6.5K
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 Reps
Distance covered: 7.8K (5x800m, including warm up and cool down)
How it went: Key was to run 5×800 (Yassos) in 3:45. In order to have a smooth execution, I had to drive out to where Tesco is located. The large plot of square accords around 1.2K, which means a loop will cover the 800m and the 400m recovery jog. The rep block was sandwiched between warm up and cool down. Ran by feel rather than the watch and was able to cover 3:25 (approx 20 secs quicker than planned) sustainably over the 5 reps.

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

Tempo Saturday
Distance covered: 10.4K
How it went: Instead of 30 Tempo, a deal was struck with C-M on maintaining MP for the Peace Run at Cyberjaya. Started too quickly but eventually, slowed down (in part due to the route and unpreparedness for a 10K) and completed the distance at an average of 5:20 (MP!)

Long Sunday
Distance covered: 17.01K
How it went: Great. Legs were good despite the torture the day before. Compression wear will continue to feature greatly in this #GCAM17 training. Very humid morning and drank a fair bit. The final K was aborted as the track was closed for an event.

Number of days of running: 6
Total mileage: 53.5K
Notes:
A good start to the program. Looking forward to Week 2!

New Direction

Oh how quickly the plans change! It was only 3 weeks ago that my mind was set. Focus on improving my HM performance, reap the benefits in a year-end marathon. Races in the pipeline are the SCKLM Honda Half Marathon (registered), functioning as a tune-up for GCAM17’s Asics Half Marathon (not registered). Then there’s the Route 68 84K ultra before SCKLM which I registered in support of my friend and Race Director, Jeff.

I picked the FIRST program as my training – thinking the 3 days of running per week would fit into my increasingly busy work schedule. Inserting the spinning sessions into the cross-training slots while boring, is something I could grind myself into.

And then a message from another friend changed everything. For the sake of anonymity, I’ll call him my Coach-Mentor (CM). He drew up a training plan leading towards the Full Marathon in the Gold Coast. I had my doubts but I guess his confidence ensured that I didn’t wave the idea off outright.

I let the idea simmer over the next few days, but boy, were there signs nudging me on! For some reason, I kept seeing “Fearless”, from a Kathrine Switzer autograph message to a Bad Lab shampoo bottle! Then, there was case where the time on my phone showed 3:45 when I received a text from my CM. Finally, the fact that my GCAM entry was yet to be submitted meant, I could still run the Full instead of the Half Marathon. Coincidences? They couldn’t have been since the race has yet to be run.

I can’t describe the relief I felt when the decision was made. For some reason, it was as if a heavy burden has been lifted off my shoulders. The objective is clearer than ever. There is now an assurance that someone is validating your workouts and is in some ways also accountable for your success. Every session from Day 1 feels more purposeful. I transcribed the 12-week plan into a worksheet and re-plotted my Garmin Calendar. Next, I spoke to Jeff about dropping out from R68 to which he understood.

What of the plan? Here are some key points:

  • The plan is simple to follow and understand – K.I.S.S.!
  • There are no double workouts and pressure of piling on the weekly mileage.
  • Emphasis on tempos and strength. Options to run the last segment at a quicker pace.
  • Tempos are geared towards minutes run and pace, rather than distance.
  • Longest runs of 21, 25, 28, 30, 32Ks (some over hilly routes) to put some steel into the legs. Options to run the last 4-5K of the long run at MP.
  • 12 weeks, which will not be as drawn-out as a 16 or 18-week plan. Risks of staleness and overtraining should be minimized.
  • Since it’s plotted by a countryman, the plan is more relatable than if it was designed by a foreign-based online coach.

And this is where I hope everything will unfold.

Goal race: GCAM17 on July 3
Goal time: 3:45 (5:19 pace)