Menu: 11.3K Easy
Shoes: Zoom Span
Menu: 10.1K Easy
Shoes: Clifton 4
Menu: 2K Warm Up > 5x2K @ MP-5 secs > 2K Cool Down
Shoes: Lunar Tempo
Wrapped up the final strength session! Once I was warmed up, it was smooth going and I needn’t even monitor the watch. Reading through the feedback from the Hansons FB page, a number of runners seem to practise a longer taper period than the traditional 10 days on account that they raced better having rested more. While it’s an easy decision (going by how I feel this morning) for me to continue with the final week’s program of 8K > 8K > 10K > Rest > 8K > 5K > Race, I’m opting to tone that down a bit with 5K > 5K > 8K > Rest > 6K (optional) > 5K > Race. I want to toe the start line fresh and eager to race, and not overcooked. With the much lower mileage, I’ll be able to catch a little more sleep, and boy, as I’m typing this do I need some!
2K Average Pace – 4:57 > 5:00 > 5:00 > 5:00 > 4:49
Thursday: No Running.😁
Menu: 2K Warm Up > 15K @ MP > 2K Cool Down
Shoes: Zoom Elite 9
In my haste to get things started I completely forgot to take the water bottle out from the fridge. So the entire 19K was run without fluids. Just a shot of Espresso and a glass of water prior. Dehydrated, but I got the final SOS done! Time to taper and allow the body to adapt.
5:15 > 5:12 > 5:09 > 5:04 > 5:09 > 5:04 > 5:02 > 5:08 > 5:11 > 5:07 > 5:12 > 5:12 > 5:11 > 5:12 > 5:08 (Avg 5:09)
Menu: 6K Easy
Shoes: Pureboost ATR
The 10K plan was scuppered due to rain. Managed only 6.4K before it got heavier and not wanting to risk catching a cold this close to race day, I made the decision to stop. Wore the weather ATR for the first time and they felt fine. Certainly didn’t feel the 11.4oz weight. Then had to rush to the pre-departure briefing – good to know that we’ve nearly 400 Malaysians running the Gold Coast Marathon this year! A sports massage session was next and had a good one, working out the knots which weren’t much. That’s always a great thing to hear when the masseuse tells you that. The nearly nightly routine of stretching and self massaging certainly help in the maintenance of the body.
Menu: 13K Long Run
Shoes: Pureboost ATR
1 week to the race day! Final Sunday run with the group and everyone is looking forward to the race and holiday. Took it easy as the legs were a little sore from yesterday’s massage.
I can’t believe I completed 17 weeks of training! Not missing a single workout. The only day I had to cut the workout short was this Saturday’s, missing 3.6K. From this point on, it’s all about the mental aspect, focusing on the positives and trying not to let Life’s uncertainties throw me off tangent.
This will be the final training log post until after the race. Wish me luck!