“Training for a race will teach you the skills you need to be successful in life: Goal-setting, commitment, patience, sacrifice, work ethic, and often overlooked: recovery.” John Jefferson.
And just like that, Week 3 is a wrap. I’ve set several goals for GCM19 and the most aggressive one is to be able to meet the qualifying standards of Boston 2020,a lofty goal by any means. The secondary goal is to run a sub 3:30 marathon and the tertiary goal is to run a PR. To nail the biggest goal, I’ll have to run 20 seconds per km faster than my current best, and better my current PR by 13 minutes. It’s as intimidating as it sounds, but I’ve run a Half Marathon just 3 seconds off the goal pace as recently as January, on just base mileage, over an undulating course and humid weather. I’ll know if that was a foolhardy fantasy to be entertaining come July 7th.
While I can easily cook up many excuses to say that I can’t and shouldn’t be entertaining such foolhardy thoughts, I’d rather focus on keeping a positive mindset and believe that I can somehow pull it off, no matter how misguided or delusional that may be. I’m no psychologist but this term – Self-Efficacy – seems to best describe my mental stance to the whole pursuit. Believing in it and whole-heartedly embracing the process and things may just work out. I hope.
The Hansons Advance Plan have got me running more than before, right from the very first week. On top of what’s prescribed, I’ve added a bit more to each day. As you can see from the logs below, the daily additions of mostly 1Ks are all miniscule but there’s more to it. Firstly, they all add up to the weekly mileage which I need. Having a rock solid base is priceless. Secondly, it toughens the mind. We’re somehow conditioned to look forward to the completion of the easy (yet boring) 10Ks and long runs. Adding that bit more will teach and toughen up the mind to accept being uncomfortable for just a little longer. Thirdly, the time spent on my feet – the basis of ultra training – can only toughen me up. Over the course of 3 weeks, I’ve logged 150% more mileage than the same period last year, when I made my breakthrough. Granted, I was training on the Beginner plan then. But mileage is mileage, and they come in extremely handy.
Naturally, I’ve been very very careful in taking on the additional mileage, all of which were logged as part of the easy days and none as part of an SOS which are already demanding as they were. I will not hesitate to opt out of adding miles should I really feel sick or really run down. Like what Coach Humphrey said, “You don’t want to be overcooked.”
If there’s one thing I’ve to be really watchful about, it’s sleep. Due to family commitments, that area will always be challenged, so it’s all about doing the very best I can. The training crew have been training and racing extremely well recently and I’m looking up to those who have broken their personal barriers like sub-3:30, 3:15, and sub-3:05. On top of that, we’ve had newly minted sub-5 and sub-4 hour marathoners as well!
Nothing strenuous. All easy miles.
First speed session i.e. 12x400m at 1K race pace, with 400m recovery. The 400s were executed in 4:30 > 4:13 > 4:17 > 4:17 > 4:23 > 4:25 > 4:21 > 4:25 > 4:15 > 4:25 > 4:08 > 4:30. Twice a day intake of protein (once post workout, another before bedtime), 2 iron supplements per week, 2 magnesium supplements per week, extra Vit C on alternate days.
First speed and tempo week. 8x600m @ 10K race pace with 400m recovery which I covered in 4:34 > 4:38 > 4:34 > 4:25 > 4:21 > 4:24 >4:22 > 4:23. I averaged 4:50 on the dot for the 10K tempo. The poor air quality didn’t make things easy but I got that very challenging session. Thankfully, the haze slowly disappeared over the course of the next few days and I was able to stick to the plan. Same eating regimen was applied but I introduced nuts to stave off the hunger pangs at work. This week saw the most miles logged so far but all good! However, I need to cutback on the mileage next week and stick to the planned 73K having adding miles since W2 Feb. It’s a belated move but the body needs a down week to recuperate and bounce back the following week.
That’s it for now. I hope to continue updating my progress as the I clear the weeks. If you’ve thought about running a PR course on a great location, think no further than the Gold Coast. Early bird fees still apply, so click on the banner below and get to it!
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