| Week -9 (04-22-13 to 04-28-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 22 13) | 6 kilometers | 38:51 min | 6:27 min/kilometer | ||||||
Recovery
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| 10.2 kilometers | 1:02:00 min | 6:07 min/kilometer | |||||||
Recovery
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| Tue (Apr 23 13) | |||||||||
| Wed (Apr 24 13) | 24 kilometers | 2:05:16 min | 5:13 min/kilometer | ||||||
Medium-long run
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| Thu (Apr 25 13) | |||||||||
| Fri (Apr 26 13) | |||||||||
| Sat (Apr 27 13) | 11 kilometers | 1:01:11 min | 5:33 min/kilometer | ||||||
Recovery, Notes: with 6 x 100 m strides
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| Sun (Apr 28 13) | 29 kilometers | 2:20:52 min | 4:51 min/kilometer | ||||||
Marathon-pace run, Notes: 29 km with 19 km at marathon race pace run. Target at 4:20/min-4:30/min. The weather was hot but it was cloudy and windy when started at 5:30 pm. This week omitted 3 days of run due to work, so the leg is at a fresh state. Everything seems to be ok. 1 hour later the sun shining so hard before setting, quiet hard to run this section. The pace hit 4:20/km at about 19 km and started to slow down at 20 km. It was not as easy as last marathon pace run. Hydrate at 5th, 9th, 11th, 17th, 21th, 25th km. Took power gel at 11th 21th km. Stitches attack after each power gel. This problem always occur during race too. Todays condition could be due to drop of fitness or tired due to work. However still a feel good run.
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The main training of the week would be marathon-pace on Sunday, where as usual I'll get nervous started a few days before. I replenished carbo as much as I can to resemble carbo loading before race. I was expecting a better feel run but it was not. Trained with power gel for every marathon-pace run, and stitches never fail to happen.
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