Training 2010: SCM Week 5

021110 1815hr - Run
Workout: Tempo Run
Description:
Warm up: 5mins
3 x 2km, RI 3mins
Timing: 9min per km
Distance: 6km
Feeling: Up the set to 3. Running below 9mins. 1st set was 8:22 while 2nd 8:45 if not wrong. 3rd set was done with with a must longer rest.

041110 2015hr - Run
Workout: Speed Workout
Description:
Warm up: 5mins
5x800m , RI 3mins
Timing: Less than 3:25min
Pace: 4min/km
Distance: 6km
Feeling: Got my Garmin to do the analysis of pace and distance! Feel so WOW over the technology.

071110 0700hr - Run
Workout: Long Run
Description:
East Coast Park Stretch
Timing: 1hr 55mins with rest
Distance: 21km
Pace: 5:20 w/ rest
Feeling: Again my sleep and a drizzling morning. Noticed that my first 10km is slower than my 2nd 10km. Both in term of pace and timing. Seeking water break every 20mins. My workout turned out to feel like a 6x20mins sets with 5:10mins pace. Initially i cannot catch up with the 5:20 pace. But overall managed to average it out.

Decided that i would stick to 21km route, but increasing the pace and rest time. Will make an effort to lap my long run next week, with aim of 5:10pace w/ rest.

Garmin Connect

Training 2010: SCM Week 6

261010 1815hr - Run
Workout: Tempo Run
Description:
Warm up: 5mins
2 x 2km, RI 3mins
Timing: 9min per km
Distance: 5km
Feeling:Pace is good, managed to hold them. This is my first 2km track set. Find them pretty long. Havent been doing long track sets. Got to know i have to do minimum 3 sets. Take this session as a try out.

281010 2030hr - Run
Workout: Speed Workout
Description:
Warm up: 5mins
4x800m , RI 3mins
Timing: 3:25min per set
Distance: 5km
Feeling:Worked late today. Rush to train and rush home. Figured my next few trainings will be as such.

311010 0700hr - Run
Workout: Long Run
Description:
East Coast Park Stretch
Timing: 2hrs with rest
Distance: 21km
Feeling: Maybe its my sleep. Did this run with little sleep, drag body to run. Weather gets hotter at 9plus. Very thirsty at the last 5km, need to over drink just to satisfy the thirst.

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

2010 Races and Training Plan

Read 2009 Races and Training Programme

A recap of my last year's races. Noticed that i had followed my plan pretty closely. Although i missed out Singapore Bay Run, but it is necessary for me to recuperate from Desaru HIM and for Standard Chartered. Had improvement for my Sundown Marathon with a timing of 4:04hrs and Standard Chartered at 3:44hrs. My race for year 2010 will focus more on run events and Long Dist Triathlon races will be more for a getaway from the boring training regime of run.

Singapore Biathlon: (March): 1.5k(S) 10k(R) *Signed up already
Desaru Long-Dist Triathlon: (August): 1.9k(S) 90k(B) 21k(R)
Singapore Bay Run: (August): 21k(R)
Standard Chartered Marathon 2010: (Dec): 42k(R)

Nothing much changes as compared to last year, took out Sundown and OSIM. I will not be running Sundown despite the announcement of change in route. As for OSIM, for obvious reasons, the race fee is sky high and race course is way too crowded. Unless i can get full subsidize from SIM, which is highly unlikely.

Didn't planned to do Singapore Biathlon this year, due to increase in price. Since SIM is able to subsidize us, so went on signing up. This may be one of the last races i will race under the name of SIM. Hope i can contribute by showing my face for the race, wearing SIM attire. So at least the team wont look small. haha!

Desaru HIM. This race made me walked for almost 10km! Will work more on my base training and make sure i don't repeat the same mistake.

Would like to use AHM as a time trial for Standard Chartered. Should be aiming for 1:40 if i wanna run a 3:30 for the marathon. But looking as the small gap between Desaru and AHM, means i cant screw up during Desaru.

Standard Chartered Marathon. Need to learn from last year's training mistake, little track workout and not enough long runs. Will have to train religiously this time. Don't think i have much time to train for a PB marathon in the future.


Adrenaline Rushing
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