Training 2010: SCM Week 7

241010 1745hr - Run
Workout: Long Run
Description:
House to Hendon Camp Route
Timing: 90mins +
Distance: 18km
Feeling: I had food poisoning this week, didn't managed to train on both Thurs and Sat. Only managed to feel better today and go for a long run. I didn't waste this session, used it to try out my new supplement, Hornet Juice. What it does is converting our body fat into a long lasting energy for our physical activity.

It should be taken before our physical activity, preferably 30min before. After which, we can go ahead and consume the 2nd package after 1.5hours. It is not a substitute for carbo which means we still need to consume the gel during race. It can also be used as a post race supplement.

Currently I'm thinking whether should i go for 2 package for the race, 1 before and 1 during the run. Package is not small also its troublesome to open and mix it with drinks during the run. However a part of mealing plan worth considering.

I'm thinking of doing a workout tomorrow. Speed set, maybe 800s or 1.6k/2k mix, since Thurs most prob will be doing 800m. My main objective is a short set. Less than 1hours. Will think about it over lunch tomorrow.

Training 2010: SCM Week 8

141010 1800hr - Run
Workout: Speed Workout
Description:
Warm Up: 1 Round Reservoir
Main Set: 4 x800 @3:30 RI:2mins
Some Drills
Timing: 1-3 set, 3:23 and 4 set, 3:35
Distance: 8km
Feeling: Hard time with the warm up. Legs are slow. Main set is revitalizing, very long never do such speed sets. However, i panted quite bad, HR doesn't seems to recover as fast. Had problem with the drills, HR very high.

171010 1730hr - Run
Workout: Long Run
Description:
House to Hendon Camp Route
Timing: 90mins +
Distance: 18km
Feeling: Was told not to do a long run this week, as i seemed pretty burned out on Thurs session. But i feel better on Sunday and decided to go for a easy run. Pace is good, only when running the Changi prison stretch, i felt tired. had 2 water break. Able to pick up my pace when i enter Simei.

Training 2010: SCM Training Commencement

I noticed i didn't have any posts on my trainings for all my races. Shall start a short 8 week training for the upcoming Standard Chartered Marathon. Will focus mainly on running reflection.

Currently i feel that i have decent mileage training from Desaru LDT and Newton 30km run.

Timing for Desaru LDT
Swim (<2km): style="font-weight: bold; color: rgb(51, 51, 255);">Timing for Newton Run
30km: 2:35
Pace: 5:10/km

My aim for marathon is 3:30. However, looking at my current performance and data from MC Milan running calculator which is 3:43. I start to wonder if i should be realistic with my timing. Furthermore, i have started work. Now only can commit for 1 swim session to maintain my form, 1 track session, 1 mid-dist ran and 1 long run over the weekend.

Below is the table for my training pace from MC Milan using 3:30 marathon pace.

Speed Workouts	Long Distance Runners
400m	1:37.3 to 1:42.9
800m	3:23.3 to 3:32.8
1000m	4:20.5 to 4:30.5
1200m	5:12.5 to 5:28.4
1600m	7:05.6 to 7:21.3
2000m	9:00.9 to 9:11.6

Stamina Workouts		Pace/K
Steady-State Runs		4:52 to 5:00
Tempo Runs		4:40 to 4:52
Tempo Intervals		4:36 to 4:45
Cruise Intervals	(1600m)	7:20 to 7:30
	(1200m)	5:28 to 5:36
	(1000m)	4:34 to 4:40
	(800m)	3:39 to 3:44
	(600m)	2:44 to 2:48
	(400m)	1:49 to 1:52

Endurance Workouts	Pace/K
Recovery Jogs	6:04 to 6:23
Long Runs	5:27 to 6:04
Easy Runs	5:27 to 5:46