| Week -9 (09-24-12 to 09-30-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 24 12) | |||||||||
| Tue (Sep 25 12) |  | 10.5 km | 1:04:44 min | 6:10 min/k | |||||
Recovery
| |||||||||
| 6.2 km | 40:33 min | 6:32 min/k | ||||||
Recovery
| |||||||||
| Wed (Sep 26 12) | | 24.4 km | 2:06:35 min | 5:11 min/k | |||||
Medium-long Run
| |||||||||
| Thu (Sep 27 12) | | 10.3 km | 1:03:03 min | 6:07 min/k | |||||
Recovery
| |||||||||
| Fri (Sep 28 12) | | 21.1 km | 1:50:48 min | 5:15 min/k | |||||
Recovery
| |||||||||
| Sat (Sep 29 12) | | 11 km | 1:02:32 min | 5:41 min/k | |||||
Recovery, Notes: Recovery speed 11km with 6x100m strides
| |||||||||
| Sun (Sep 30 12) | | 26 km | 2:02:40 min | 4:43 min/k | |||||
Marathon-pace run, Notes: Marathon-pace run 26 km with 19 km marathon race pace target 4:15/km
| |||||||||
The main training of the week will be marathon-pace run (26km with 19km at marathon pace) on Sunday.
For the rest of the week, there are 3 recovery runs and 2 medium-long runs, and a speed train (6x100m strides) on Saturday.
"Just strive it till Sunday, and everything will be fine." As there's one recovery week with lower mileage after this that provide some mental rest.
Putting marathon-pace run on this week is reasonable, although the mileage of the week consider high in this schedule, but the same mileage was maintain for the past 2 weeks (110 km, 107 km, and 108 km). There's no sudden increase of mileage as compared to last two weeks and the body has used to the stress. Giving one tempo run each week on the previous weeks, it is reasonable that the body has prepared for the marathon pace run on this week.
I had been looking forward for the Sunday, and nervous too.
It is not a long-slow-distance (LSD), it is to run at the goal pace. If I manage to achieve it, it gives a big confidence in me and the training I had done all this while.
However, I didn't manage to achieve the planned goal.
The plan was to start with easy pace, gradually increase it to complete 7 km and run the last 19 km at 4:15/km.
The 1st km of marathon-pace done at 4:18/km, a sudden lagged on 2nd km done at 4:24/km. The speed picked up on 3rd km at 4:13/km, 5th km at 4:09/km, 6th km at 4:29/km due to hydration stop, and the speed never come back again after that.
The subsequent pace fluctuated between 4:20/km to 5:17/km.
"This is even worse than the tempo run", I thought. The speed unable to sustain started km 6th, whereas in tempo it last up to 10 km at a faster pace.
I was not tired before the run, and the weather was not consider hot.
I think I have put the goal pace too fast.
I have to reduced the goal pace to 4:30/km and strive for 4:20/km if the condition is good.
The mental view on this versus tempo is different. In this at a goal pace and you still see 14 km to go and your energy like gone into the air and you suddenly slow down.
The splits are as below:
8 - 4'18"/km
9 - 4'24"/km
10 - 4'13"/km
11 - 4'16"/km
12 - 4'09"/km
13 - 4'29"/km
14 - 4'20"/km
15 - 4'20"/km
16 - 4'26"/km
17 - 4'48"/km
18 - 4'46"/km
19 - 5'12"/km
20 - 4'35"/km
21 - 4'39"/km
22 - 4'28"/km
23 - 5'17"/km
24 - 4'46"/km
25 - 4'36"/km
26 - 4'29"/km
Looking forward for the same training 4 weeks later.
No comments:
Post a Comment