It’s 2 weeks into the new year so I thought it’ll be good to provide a recap the work I’ve put in up to this point. As usual, these posts serve more as a personal record for me when I review my training progress. I’m a stickler for data and these blog postings complement those I record online such as Strava. These channels allow me to identify weaknesses and opportunities to build on. In short, they’re invaluable to me!
Here are the facts:
- I’ll be going with the Hansons 18-Week Advanced Plan. The plan kicks off March 4th.
- I’m presently in base phase, details of which are presented in the main body of this blog post.
- In the shoes department, I now have all I need for this marathon cycle. The Ultraboost Uncaged and Pegasus 35 will be rotated heavily these 2 months. Both shoes are very versatile and can handle 5:45/km paces quite easily. Standing by is the Zoom Fly Flyknit. With training kicking off in March, the Lunaracer 4 will have a part to play for the quicker SOS days and the Beacon for the crucial recovery days. The Pureboost ATR will continue to be my wet weather shoes, while the Vaporfly 4% my race shoes. There will be no more addition to this department as everything is good to go.
- My weight has been holding steadily under 60 kg with moderate eating. Once training starts, my diet will be tweaked a little to follow that of my GCM18 days.
I returned to sparing running 5 days post-Macao, raking in an astounding 11K 😀 ! The last thing I wanted was repeating the same approach post Macao 2017, when I dived into training mode a little too soon. As evidenced by the logs that I religiously keep, I just couldn’t sustain the mileage and eventually fizzled out as January progressed. I was prudent enough not to have forced through the proceedings and by the time training commenced in March, I was rested and ready to go.
So the focus this go-around is on gradual increase in mileage and enjoying the runs without the pressure and stress of pace nor distance. The road is long and the miles to run are high. There’s no point in overdoing things and I’m contented to running easy and getting back the aerobic base at this point. Supplementing that routine are the on-going core strengthening sessions, this time centering on the psoas, hips, and everything from the abs down. A few home equipment were added over the holiday season enhancing the typical humdrum floor exercises.
My Dec looked like this:
- Dec 3 – Dec 9: 11.1K
- Dec 10 – Dec 16: 21.4K
- Dec 17 – Dec 23: 22.8K
- Dec 24 – Dec 30: 38.2K
The first 2 weeks were hard. The HR hovered in the mid to high 130s even for slow runs of close to 6:50/km pace. But patience and consistency saw improvements in fitness. Numbers don’t lie and average HR eventually dropped to low 130s. Patience continues to be the watchword as it’s very easy to get carried away with the improved endurance. I was running so easily that I was able to put together a 13-day running streak from Dec 26 to Jan 7. The HR even dipped below 130 on several occasions. I called an end to it after Day 13 in order to move into the training routine where there are rest days built-in.
- Dec 31 – Jan 6: 45.5K; longest run 12K
- Jan 7 – Jan 13: 46.8K; longest run 15K
The week-on-week mileage is on a very gradual upward trajectory. Even so, I’ve clocked more miles between November 2018 to January 13, 2019, compared to the same period in 2017/18. It’s still very early but this augurs well for my goal of toeing the line of GCM19 with more miles logged. And without any stress!
Oh, the running streak was so fun to execute that I may just go on another streak soon! The next training update shall be end-February before the start of the 18-week training.
I’ll be running my 9th Gold Coast Marathon this July! While the IAAF Gold Labelled marathon route is fast, flat and scenic where over 60% of runners achieve their personal best, I’ve grown to love the Gold Coast for its vibes. If you’ve not been to the Gold Coast, it will surprise you. Attractions are never more than a short drive/commute away from the city centre. From her world-famous beaches, to the tranquil hinterlands, and to the adrenaline pumping theme parks, the destination has it all. Come join me this July and register before end April to enjoy early bird fees. Details here: www.goldcoastmarathon.com.au