Training to Macau Marathon 2012 (Week -3)

Week -3 (11-05-12 to 11-11-12)

Day		Distance	Time	Speed	Route
Mon (Nov 05 12)
Tue (Nov 06 12)		9.9 km	59:10 min	5:59 min/k
	Recovery
		6.6 km
	Recovery
Wed (Nov 07 12)		15.8 km	1:22:08 min	5:12 min/k
	Intervals, Notes: VO2 max 18km with 5x1200m 5k race pace, jog 50-90 interval time between Finish the run shorter as theres a appointment to catch. Ran start at 3:30pm, the hottest one Ive ever had. In the middle of interval almost cant catch another breath.
Thu (Nov 08 12)		23.5 km	1:53:37 min	4:50 min/k
	Medium-long run, Notes: Leg has recover. It could be due to yesterday interval leg turn over was smooth. Feel good and maintain a decent pace, most of them below 5:00/km.
Fri (Nov 09 12)		13.1 km	1:15:14 min	5:45 min/k
	Aerobic Run, Notes: Aerobic run 13km with 6x100m strides. Ran in the morning as theres appointment in the afternoon. 10 hours rest from yesterday run. Leg was tired, target pace at 5:30/km but unable to achieve.
Sat (Nov 10 12)		8 km	47:32 min	5:56 min/k
	Recovery
Sun (Nov 11 12)		32 km	2:41:48 min	5:03 min/k
	Long run, Notes: Long run in new PureFlow. Started with 5:20/km for 7km then 5:00/km-5:10/km for the next 9km. Pace was able to control within effort. The last 16km was trying to maintain at 4:50/km.

• 	Run Distance:	108.92 km
  	Run Time:	8:59:29 min
  	Total Time:	8:59:29 min

Started to run in new pairs of shoes - PureFlow, as written in other post that I was not quiet used to it.
The way the leg utilize muscle was different.

The long run on Sunday was a new experience, within reasonable effort for a pleasant run.
Perhaps I'd started with a lower target pace and only increased when condition was ok.

With the real event is 3 weeks away, it's excitment and worries mixed in me.
Would I be pushing to hard on the start and wasted the second part?
Would I start too slow and hard to catch up later?

I guess the answer will be better answer if I participate in some tune-up race. Although the schedule prescribed for tune-up race but I didn't take in any because it's hard to find an event on Saturday.

Still in my consideration which shoes to use on the race day.
PureFlow is perfect if I can cope with the sudden lost of heel support, the softness and cushioning is better than Green Silence, and it's much lighter than Glycerin 9.