Monday, August 15, 2016

My weekly running schedule

MON10 km
TUE70 - 90 mins
WED10 km
THU70 - 90 mins
SAT100 - 120 mins

Target 1: 20 km in 100 mins
Target 2: 24 km in 120 mins

* Interval is not part of my plan (yet) as i wanted to focus more on building up my mileage
* 70-90 mins run is to adhere with the 80-minute rule suggested by researchers

Tuesday, August 9, 2016

SCKLM FM Result


Completed my conquest as projected at 3:54, by maintaining my easy M pace at 520 for at least first half of the race and to control the second half within pace 6 for a smooth finish. Despite the fact that i had to stop for a 3 minutes toilet break at the 7 km mark (else it could have been 3:51) and running with my stretched calf for the entire course, i was actually pretty confident that the SUB 4 is already in the bag when passing the 30 km mark while still feeling energetic even knowing there will be some hilly path ahead.

My Next Goal
3:45TimeSplitLapPace3:40TimeSplitLapPace
100:53:200:53:2005:2005:20100:51:400:51:4005:1005:10
151:20:000:26:4005:2005:20151:17:300:25:5005:1005:10
201:46:400:26:4005:2005:20201:43:200:25:5005:1005:10
252:13:200:26:4005:2005:20252:09:100:25:5005:1005:10
302:40:000:26:4005:2005:20302:35:000:25:5005:1005:10
353:06:400:26:4005:2005:20353:00:500:25:5005:1005:10
403:33:200:26:4005:2005:20403:26:400:25:5005:1005:10
42.23:44:530:11:3305:1505:2042.23:38:020:11:2205:1005:10

Monday, July 18, 2016

SUB 4 Strategy

4:00TimeSplitLapPace3:55TimeSplitLapPace
100:53:200:53:2005:2005:20100:53:200:53:2005:2005:20
151:20:000:26:4005:2005:20151:20:000:26:4005:2005:20
201:47:300:27:3005:3005:23201:46:400:26:4005:2005:20
252:15:500:28:2005:4005:26252:14:100:27:3005:3005:22
302:45:000:29:1005:5005:30302:42:300:28:2005:4005:25
353:15:000:30:0006:0005:34353:11:400:29:1005:5005:29
403:45:000:30:0006:0005:38403:41:400:30:0006:0005:33
42.23:58:120:13:1206:0005:3942.23:54:520:13:1206:0005:34

Why SUB 4? gauged by referring to my most recent HM PB < 1:50 and 10K PB < 49 mins.
Why + split? as suggested by this 47/53 rule, with a little twist to simplify the figures.
I guess i'll most probably struggle at maintaining my pace after the 25k mark, mainly due to the lack of LSD run prior to the race (most marathoner would suggest a completion of at least 5 LSD runs to be so-called well-prepared for a race), that's also what i've been trying so hard to discipline myself in my training plan.
3 more weeks left before the SCKLM 2016 on 7 Aug, which basically means 2 more LSD to go. Instead of putting my hope on completing the weekend LSD runs i think i'll leverage on my weekdays run, increasing my easy run mileage on Tuesday and Thursday from 10k to 15k at 5:20 pace. Hopefully everything goes as plan :)