What’s Next After GCM18?

Here’s a quick update on my running. I returned to easy running 6 days post GCM18, with a 4K jog followed by a 10K the following day. Week 2 of August saw some daily commute transition pains which saw my wife and I moving from driving to taking the train. It wasn’t an easy decision even if for many out there it’s the most obvious choice. Surprisingly the new experience proved quite tiring with more standing, climbing and walking but after more than a month at it, I think we’ve adjusted.

In other words, I wasn’t on any training plan between GCM18 and the publication of this post. I just had to ensure that I keep my weight below 60kg and stick to a maintenance of fitness mode. Exercise comprised of plenty of walking, stair-climbing, mobility exercises (mostly involving resistance bands), and running 4 times a week mostly very short distances, at mixed paces. Weekends will see the low tens.

The past 5 weeks’ mileage (in KM) were 29 > 31 > 31 > 32 > 34. I did try to increase the volume to the 40s but found that to be stressful, and that isn’t something I would like my running to be. In this comfortable, no-pressure mode, I was able to keep to a 30K average the past 5 weeks. This week’s mileage should be in the same ballpark.

Tomorrow begins yet another marathon training cycle which will lead up to Macao in December. While I’ve set my 14-week Hansons plan to another aggressive goal time, I’m still undecided on how I’d like to run it. If I do stick to my aggressive goal, then I’m prepared to take it as a chance to learn, taking this as a build up to my 2019 goals. I won’t beat myself up over things and keep things stress-free.

The second option will be to race it on a less aggressive plan. You may have read that I DNF’d the 2017 edition (read the account here), so this year’s return is a bit of a chance to wrap up an unfinished business.

The final option would be to race the Half Marathon. It’s a good course and it will be a PR opportunity. I’ve a bit of time to think about it as Macao entries open only mid September. In any event, there will be something to look forward to every morning from Monday onwards!

GCM18: Week 17 (SOS Week 12)

Monday
Menu: 11.3K Easy
Shoes: Zoom Span

Tuesday
Menu: 10.1K Easy
Shoes: Clifton 4

Wednesday
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.😁

Friday
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)

Saturday
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.

Sunday
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!

GCM18: Week 16 (SOS Week 11)

Monday
Menu: 8.1K Easy
Shoes: Zoom Span
Legs were a little stiff from the get go but quickly loosened up. 391K logged in the Span!

Tuesday
Menu: 8.3K Easy
Shoes: Clayton 2
A bit of TLC with the Clayton. 326K logged in the Clayton!

Wednesday
Menu: 2K Warm Up > 2x4K @ MP-5 secs > 2K Cool Down
Shoes: Tracer
Legs felt good and it wasn’t as hard to run at this pace. While this won’t be my MP anytime soon, this does demonstrates that the training has made even running at this pace and effort level possible. This goes way beyond this year and even next year’s marathons. It will be a base from which I can build on. 5:00 pace is something I’ve to get used to running and patient, consistent building are what I need to do to bring myself to that level. That’s a few years’ work right there! 287K logged in the Tracer! This is a shoe that just wants to go fast.

5:08 > 4:55 > 4:52 > 4:48 (19:42, avg pace 4:56) > 6:49 > 4:50 > 4:54 > 4:56 > 4:53 (19:32, avg pace 4:53).

Thursday: No Running.😁

Friday
Menu: 2K Warm Up > 16K @ MP > 2K Cool Down
Shoes: VF 4%
Went minimalist, no calf compression, just good old plain shorts and singlet. Pretty much nailed the workout, the second of 3 10-mile tempos. On race day, I’ll be reeling in the pace by running with the pacers, so this workout is basically just a measure of the pace I could still run – hopefully over the last 5K.
5:10 > 5:11 > 5:13 > 5:15 > 5:00 > 5:11 > 5:04 > 4:56 > 5:08 > 5:01 > 5:01 > 4:58 > 5:01 > 4:59 > 5:02 > 4:52 > 4:38 (5:03 avg).

Saturday
Menu: 13.06K Easy
Shoes: Epic React
Legs were stiff and going was tough, even though I massaged the legs last night. Yep, that’s cumulative fatigue for you! Running fast around the same neighbourhood is boring. Running slow around the same neighbourhood is worse than waiting for your turn at some government departments. So I ventured out of the area. Much much hillier (I walked those sections) but at least it helped passed the time/miles. Last week, I said I couldn’t wait until this week is over and now I’m wishing for next week to conclude!

Sunday
Menu: 16K Long Run
Shoes: Clayton 2
Started raining after the 4K mark and conditions worsened with thunder and lightning. Sought shelter twice but braved the weather to quickly headed back to the car for a total of 10K. After a nice glass of hot coffee and slices of toast, the rain had stopped and the weather was just too nice, so Nick and I decided to wrap up the balance 6K and thus saving the need to run again in the evening. It is always more beneficial to complete your workouts early in the day so that you can get your recovery in before the next day’s session.


A 79.6K week and another week to go before tapering starts!

GCM18: Week 15 (SOS Week 10, Hell Week 3)

Monday
Menu: 11.2K Easy
Shoes: Epic React

Tuesday
Menu: 10.3K Easy
Shoes: Zoom Span

Wednesday
Menu: 2K Warm Up > 3x3K @ MP-5 secs > 2K Cool Down
Shoes: Tracer
A good workout to celebrate World Running Day. Minor pace drop off towards the end, but something I won’t lose sleep over. Something went wrong with the Garmin reading a 5:40 split in the 2nd set which didn’t make sense since the total time and average for that set reflected otherwise.
4:54 > 4:57 > 5:00 > Recovery > 4:59 > 4:50 > 5:40 (??) > Recovery > 4:58 > 5:01 > 5:08
14:51 (4:57 avg) > 14:53 (4:58 avg) > 15:04 (5:01 avg)

Thursday: No Running.😁

Friday
Menu: 2K Warm Up > 16K @ MP > 2K Cool Down
Shoes: Zoom Elite 9
As this week will be the 3rd and final Hell Week, I decided to see how the body will respond – a quick checkpoint test if you will. Instead of the 15K, I opted for 10 miles instead. It’s just an additional KM but I felt that the session would be a confidence builder going into the final 3 weeks of training. I wanted to challenge the mind and train it to respond to the difficult miles. Once again, I ran the workout replaying the GCM course and the supporters’ cheers. I want the mind to be as strong as the body on race day!

5:12 > 5:08 > 5:07 > 5:05 > 5:12 > 5:06 > 5:02 > 5:04 > 5:14 > 5:10 > 5:17 > 5:14 > 5:10 > 5:11 > 5:06 > 5:00 (5:09 avg).

Saturday
Menu: 10K Easy
Shoes: Zoom Span
Keep it super slow as I was able to feel the tiredness.

Sunday
Menu: 27K Long Run
Shoes: Clayton 2
Pushed through the discomfort of stomach bloating to finish the 2nd half of the distance stronger and faster. As usual for the series of 3 27Ks, I took a gel at the mid-point. Easy way to get rid of old packs that were either expired or nearing expiration date. Averaged 5:55 pace for the total distance. Also, good to know that we’ve a handful of BQ potentials from the group!
At 93.9K, this final week would second highest mileage logged in training for GCM18. However, there would be no taper yet. That would be 10 days out from race day!

GCM18: Week 14 (SOS Week 9)

Monday
Menu:
8K Easy
Shoes: Span

Tuesday
Menu:
11K Easy
Shoes: Tracer
Disrupted sleep made worse by the futile attempt to avoid the garbage truck. After the warm up, I just call time on the strength intervals and downgraded the run to an aerobic slog. As these SOS sessions are reaching their peak in the coming 3 weeks, I’ll be switching the SOS days to avoid the garbage collection days. The narrow neighborhood roads are already tough to run fast workouts and I thought it’s pointless to add to the frustration of having to compete with the truck.

Wednesday
Menu:
2K Warm Up > 2x5K @ MP-5 secs > 2K Cool Down
Shoes: Lunar Tempo
A vastly improved run following yesterday’s fiasco. Pretty much in control with good form. Looking forward to a nice long sleep tonight.

5:00 > 4:56 > 5:04 > 4:54 > 4:57 > Recovery > 4:58 > 5:01 > 4:56 > 5:07 > 5:04
24:50 (4:58 avg) > 25:06 (5:01 avg)

Thursday: No Running.

Friday
Menu:
2K Warm Up > 14K @ MP > 2K Cool Down
Shoes: Zoom Fly/Elite 9

Sort of stumbled along without minding the watch. Started picking things up after 5K. Went a little too quick from 8K but dug in for a fast finish. In a marathon, while every split counts, it’s the average pace that matters. No more tough runs until next Wednesday! The HR readings and run metrics look very consistent with last Thursday’s tempo. I suppose that’s a good thing.

5:11 > 5:11 > 5:19 > 5:13 > 5:19 > 5:08 > 5:16 > 5:04 > 5:06 > 5:07 > 5:03 > 5:07 > 5:00 > 4:56 (5:09 avg).

Saturday
Menu:
13K Easy
Shoes: Clayton 2
Easy run with Nick and CY around USJ for a change. It’s great to break away from the humdrum of the usual running route!

Sunday
Menu:
16K Long Run
Shoes: Span
Certainly took the body to wake up! In fact it took 8K for things to settle in, from the legs, body and pace. Nothing much to report for this faster-paced finish session so all’s good for this week.

84K this week! Next week will be the 3rd and final Hell Week, and the start of 15K Tempo/MP workouts leading to the closing of the 18-week program.


It’s counting down to the closing of entries. If you want to be part of the 40th running of the Gold Coast Marathon (GCM), hit the image below to get to the official Gold Coast Marathon website to register! 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.

GCM18: Week 13 (SOS Week 8, Hell Week 2)

Monday
Menu: 11K Easy
Shoes: Clayton 2
After a 7-hour sleep, it was the easiest 11K I’ve ran in some weeks. The massage I had before bedtime ensured the legs were working right from the start.

Tuesday
Menu: 10K Easy
Shoes: Clayton 2
Due to a clash in my son’s schedule I’ve to swap around some sessions yet ensuring there’s no back to back SOS sessions. It was quicker than what I would’ve preferred but I needed to rush my son off to school – everything was such a rush, but that’s how sticking to the planned workout is done. I got my run in, everyone got to where they needed to be on time. I need the body to hold back and not peak for another -3 weeks.

Wednesday
Menu: 2K Warm Up > 3x3K @ MP-5 secs > 2K Cool Down
Shoes: Tracer
Hell Week 2 will have me breach the 90K mark for the second time but with this morning’s workout, it appeared that I’ve logged 92.33K. This was by accident since due to my son’s school activities I had to move several sessions around while making sure there’s a break between 2 SOS days. Thoroughly enjoyed the 3x3K which I ran without monitoring the watch. Then again, I’ve always enjoyed such long/cruise intervals. As I’ve seen some benefits from my pre-bedtime massages, I’ll be sure to continue with that tonight routine and hope to get in at least 7 hours of shuteye. Friday’s tempo is going to be tough.

14:59 (5:00 avg) > 15:13 (5:04 avg) > 15:05 (5:02 avg)

Here’s a good article on sleep by Fatigue Science.

Thursday: No Running.

Friday
Menu: 2K Warm Up > 14K @ MP > 2K Cool Down
Shoes: Elite 9
I’ve never really got comfortable with the tempos, preferring the speed and strength intervals over the tempo slog. At first I thought I’d set a bar that’s too high (yet deep inside I knew it wasn’t an impossible goal). This morning it finally clicked. I entered the workout with race execution in mind, engaged more of the hips and glutes to take the load off the calves. With 5 weeks to race day, I needed to know if it really was too aggressive a goal. So while the pace alerts were beeping away I chose not to look at the watch but ran at an effort that’s comfortably hard. Mentally I ran the workout as if I was running the last 14K of the marathon. I think the pieces of the training are finally falling into place. I couldn’t have enjoyed a tempo session more.

5:17 > 5:10 > 5:12 > 5:07 > 5:10 > 5:08 > 5:07 > 5:05 > 5:09 > 5:06 > 5:08 > 5:06 > 5:08 > 5:01 (5:08 avg).

Saturday
Menu: 10K Easy
Shoes: Clayton 2

Sunday
Menu: 27K Long Run
Shoes: VF 4%
A very satisfactory end to Hell Week 2. Second half was quicker than the first and was pleasantly surprised that despite the quicker pace, the HR was relatively low and was comfortably chatting. 91.8K week and 35 days to race day!


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. There’s still time 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.

GCM18 Week 12 (SOS Week 7)

Monday
Menu: 8K Easy
Shoes: Zoom Span
Kept the pace very easy, averaging 6:43 pace. Took about 4.5K to wake up the legs!

Tuesday
Menu: 2K Warm Up > 2x4K @ MP-5 secs > 2K Cool Down
Shoes: Tracer
I was apprehensive going into this workout. A 94K week would be 116K over 9 days after this session. I’d to keep reminding myself to stay loose and relaxed throughout the session. For the 2nd week, I’ve weaned myself off music for these Strength Interval sessions. It was tough as it should be, but I think I successfully completed the menu.

5:06 > 4:58 > 5:05 > 4:56 > 5:01 > 5:03 > 5:12 > 5:02

First set of 4K – 20:05 (5:01 pace), second set of 4K – 20:18 (5:05 pace). Had some time on the mat stretching and massaging before bedtime so that I can sleep a little longer tomorrow.

Wednesday: Rest day. No Running.

Thursday
Menu: 2K Warm Up > 14K @ MP > 2K Cool Down
Shoes: Elite 9
Very challenging session! Started the workout slightly low in fuel (very light dinner the evening before). No problems getting the pace right after the first one but struggled to restart after a quick stop to gulp down some water and the 5:21 was pure struggle. Rallied back and needing every mind trick in the bag to not give up. A little light headed when I started my cool down and just stuck to jogging and walking the 2K. Observed that the average HR over the tempo session hovered in the 150s, which is essentially my MP HR. Not sure if this meant anything but I suppose I proved that I wasn’t sandbagging the workout.

5:22 > 5:08 > 5:06 > 5:09 > 5:12 > 5:12 > 5:14 > 5:08 > 5:21 > 5:18 > 5:14 > 5:17 > 5:14 > 5:09

Friday
Menu: 8K Easy
Shoes: Clayton 2

Saturday
Menu: 13K Easy
Shoes: Zoom Span

Sunday
Menu: 16K Long Run
Shoes: Epic React
Good run averaging 6:00 pace and an average HR of 131bpm. As usual, the legs woke up only after 3K! Weather was cool but the high humidity that we’ve been experiencing continued. The gang gave Chiam a going away breakfast at The Crusty Nest with Nick giving Chiam a customised bib.

 

The cutback week still saw 77.5K, a stingy respite before Week 13’s Hell Week 2!

GCM18: Week 11 (SOS Week 6, Hell Week 1)

Monday
Menu: 8K Easy
Shoes: Span
Thankfully recovered from yesterday’s malaise. Enjoyable and relaxed easy session.

Tuesday
Menu: 2K Warm Up > 5x2K @ 5 mins under MP > 2K Cool Down
Shoes: Tracer
Looks like I’m adapted, rested and back! Loved this morning’s workout. I started off a little intimidated but kept reminding myself to stay relaxed and that I’ve got this. The way I see it is this: All these solo running, be they at effort or easy-recovery paces are tough but success doesn’t and shouldn’t come easy. I can, and will, only make me stronger mentally. Come July 1st, I shall be rock solid.  5:02 > 5:07 > 5:04 > 5:06 > 5:01.

Wednesday: No running. 15 mins on the mat.

Thursday
Menu: 10K Easy
Shoes: Epic React
AM: Swapped the Tempo SOS with the Easy session to usher in the new day for Malaysians following the successful removal of the corrupt leadership of the country. Much remains to be done and like the marathon, it’s an on-going process of fine-tuning over many years. Still, this was a first step towards a progressive society.
PM: Upper body weights.

Friday
Menu: 2K Warm Up > 13K Tempo > 2K Cool Down
Shoes: Elite 9
Light drizzle and relatively cooling morning. It seemed that the weather had turned in line with the new direction the country has taken as well. I won’t complain at this time and found this morning’s run much easier than the past 2 weeks. A lot of marathon training deals with specificity and while I’m able to hold sub-5 min pace for 15K, there’s really no point to push things. I pulled back on the pace whenever it threatened to head to unscripted levels. The key is to get comfortable with the pace I’m going to be running on July 1.
5:18 > 5:05 > 5:14 > 5:08 > 5:14 > 5:06 > 5:07 > 5:03 > 5:07 > 5:07 > 5:10 > 4:59 > 5:07.

Saturday
Menu: 13K Easy
Shoes: Epic React
Legs were a little tired but warmed up after 5K. HR readings were excellent averaging mid 120s. My goal has been to take these easy runs as recovery and the data showed that I’m achieving that. Completed the run with some drills and strength work. Train smart, race hard!

Sunday
Menu: 27K
Shoes: Vazee Pace
I’d wanted to take this longest run as an opportunity to test out some gear – Nike top and Joma shorts, Nike compression socks (the choice of socks is just an aid for my tired legs and may not be my actual race gear) and the VF4%. But poor weather saw me ditching the VF4% for the rain-friendly Vazee Pace. The Vazee is a much firmer shoe, one that I didn’t quite like but accepted it out of necessity. It was worn less than 10 times over 6 months and today, the soles came off. Very poor quality, I’d say. I’ve always found weather resistant shoes to be a boon in a tropical country like mine. It’s not easy to find such gear, and they’re pretty expensive too. Now, I’ve to look around for a replacement – looking at some H2O Repel/Shield Nikes, and adidas Pureboost ATR All Terrain. It was great to clear today’s run, felt strong and relaxed and finished on a quicker pace after the 17K mark on a back-heavy course.

In all, the 94.5K logged over Hell Week was the highest km/week in a couple of years for me. There will be a substantial cutback to the 70s before I look Heel Week 2 in the eye.


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.

GCM18: Week 10 (SOS Week 5)

Monday
Menu: 11K Easy
Shoes: Lunar Tempo
Evening on the treadmill, since the morning run was scuppered by a storm which blew down a couple of trees. Stayed relaxed and easy all the way. Legs felt great despite coming off a heavy week.

Tuesday
Menu: 2K Warm Up > 4×1,200m > 2K Cool Down
Shoes: Tracer
Can’t complain with this. Everything was within the set zone. 4:44 > 4:42 > 4:41 > 4:46

Wednesday: No running. 15 mins on the mat.

Thursday
Menu: 2K Warm Up > 13K Tempo > 2K Cool Down
Shoes: Elite 9
Meltdown! A poor dinner the night before, only 5 hours+ sleep, the usual grind of daily commute (rendered even worse by some roadworks) and a very humid morning practically ensured that from the very first steps, this would be one of the hardest 17K I’d run. As much as I want to forget about this one workout, it was one heck of a wakeup call – 1) Anything can happen in a marathon, 2) Be prepared for #1, 3) Run smart, adapt to the conditions. I’m giving my goal time plenty of respect and will take stock of where I stand come end of May before deciding if it needs some adjustments. 5:13 > 5:18 > 5:14 > 5:11 > 5:10 > 5:05 > 5:16 > 5:09 > 5:21 > 5:24 > 5:20 > 5:22 > 5:11

Friday
Menu: 8K Easy
Shoes: Lunar Tempo
Rained pretty heavily in the morning and didn’t want to risk catching a cold again. So it was the treadmill for the second time this week.

Saturday
Menu: 13K Easy
Shoes: Clifton 4
Halfway through the workout, I decided that I’ve had it up to here running around my housing block and heading out. It was a right decision as the miles passed quicker and more easily. Just glad to have wrapped up another 13K.

Sunday
Menu: 16K Easy
Shoes: Clifton 4
Terrible workout, made worse by the wrong choice of footwear. The whole body was already tired and I was carrying extra weight in the form of the the lump of brick that’s the Clifton. I should’ve gone with the Epic React. I would attribute the lethargy to poor rest. I was already carrying a sore back for 2 days and the 6-hour sleep wasn’t good enough. Typically, my legs would be great the next day, but this morning, they were still inexplicably sore. Didn’t get to nap after the morning run (watched Avengers with the son, yes finally got them tickets!) until 3pm. The strange thing was, the HR was perfectly locked on the low side. I felt far far worse than what the numbers were showing, so I don’t think I’m burning out. In fact, over the course of the training, my HR data showed that I was spending the bulk of my running at the 132 – 142 bpm range, with only a handful around the mid 150s. Even my interval recovery phase HR were good. For the time being, I’m putting today down to insufficient sleep.

Total mileage this week was 76.4K. Let me just call next week Hell Week 1.


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.

GCM18: Week 9 (SOS Week 4)

Halfway point!

Monday
Menu: 8K Easy
Shoes: Span
Legs felt find after yesterday’s 15K (race report) in the Vaporfly. Amazing shoes! Took the running at a very slow pace.

Tuesday
Menu: 2K Warm Up > 5x1K > 2K Cool Down
Shoes: Tracer
It’s obvious that I tend to do better with longer intervals. Which was why I loved the Cruise Interval sessions when training for GCM17. It’s something to do with getting into the groove. 4:46 > 4:38 > 4:35 > 4:40 > 4:43

Wednesday: REST
No running but a bit of hips, glutes and legs mobility exercises. Started to feel achy, not from the strains of the workouts but from the vicious flu that’s knocked out no less than 6 persons in the office. I could hardly stay awake in the office.

Thursday
Menu: 2K Warm Up > 13K MP > 2K Cool Down
Shoes: Elite 9
It’s been said that how you react to setbacks define your path to success. Take me back 1.5 years ago and how I approached today’s workout would’ve been different. Having felt progressively worse by the minute yesterday as a result of a flu outbreak at the office, I was surprisingly calm. The Hansons program is designed in such a way that every workout is scheduled in a certain way to ensure the runner reaps the cumulative fatigue effect so desired. This morning was an SOS workout and I was down with flu. I decided last night that should I feel crappy this morning, I would swap today’s tempo with tomorrow’s easy run. With 2 days of easy running to come before Sunday’s 24K, there’s  little leeway to move some workouts. As long as they’re both not SOS.

As luck would have it, I woke up feeling not too bad and so was able to stick to the workout. Instead of MP (5:09 – 5:12), I decided to run by feel. Overall, it was a right call. I got the distance in and the average pace of 5:15 was not too far off the base:  5:24 > 5:14 > 5:28 > 5:16 > 5:19 > 5:13 > 5:14 > 5:17 > 5:12 > 5:15 > 5:14 > 5:11 > 5:07

Friday
Menu: 10K Easy
Shoes: Span
Poor run. Went to the doctor’s and got myself some meds and a rest day.

Saturday
Menu: 8K Easy
Shoes:
Body was sore all over from the flu. 8K felt like 10 and was just glad to cover it, regardless of pace. A busy day, with a major grocery shopping outing and a long-delayed session at the physio. They certainly worked by calves and quads, after which put my through the most intense quads, glutes, hams and calves strengthening routines I’ve ever done. Over 800 reps done!

Sunday
Menu: 24K Long Run with 2nd half quicker than the 1st.
Shoes: Epic React
Considering the flu that I had to deal with the last 4 days, I’d say I wrapped this week up in an epic manner. It was never going to be easy but how we deal with challenges mentally, and my pragmatic approach to the easy days ensured that I didn’t miss any session and was even to put in several clicks of surging over the later part of the run.

Total distance logged for Week 9 was 79K. Next week will see a measly cutback of 5K before making a jump into the ‘90s!

The GCM18 Early Bird entries have closed but you can still register under the normal rates.


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.