4:47, a race without training :(
My Running Voyage
Started running since March 2015 and ....
Sunday, December 4, 2016
Monday, August 15, 2016
My weekly running schedule
MON | 10 km |
TUE | 70 - 90 mins |
WED | 10 km |
THU | 70 - 90 mins |
SAT | 100 - 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
3:45 | Time | Split | Lap | Pace | 3:40 | Time | Split | Lap | Pace |
10 | 0:53:20 | 0:53:20 | 05:20 | 05:20 | 10 | 0:51:40 | 0:51:40 | 05:10 | 05:10 |
15 | 1:20:00 | 0:26:40 | 05:20 | 05:20 | 15 | 1:17:30 | 0:25:50 | 05:10 | 05:10 |
20 | 1:46:40 | 0:26:40 | 05:20 | 05:20 | 20 | 1:43:20 | 0:25:50 | 05:10 | 05:10 |
25 | 2:13:20 | 0:26:40 | 05:20 | 05:20 | 25 | 2:09:10 | 0:25:50 | 05:10 | 05:10 |
30 | 2:40:00 | 0:26:40 | 05:20 | 05:20 | 30 | 2:35:00 | 0:25:50 | 05:10 | 05:10 |
35 | 3:06:40 | 0:26:40 | 05:20 | 05:20 | 35 | 3:00:50 | 0:25:50 | 05:10 | 05:10 |
40 | 3:33:20 | 0:26:40 | 05:20 | 05:20 | 40 | 3:26:40 | 0:25:50 | 05:10 | 05:10 |
42.2 | 3:44:53 | 0:11:33 | 05:15 | 05:20 | 42.2 | 3:38:02 | 0:11:22 | 05:10 | 05:10 |
Monday, July 18, 2016
SUB 4 Strategy
4:00 | Time | Split | Lap | Pace | 3:55 | Time | Split | Lap | Pace |
10 | 0:53:20 | 0:53:20 | 05:20 | 05:20 | 10 | 0:53:20 | 0:53:20 | 05:20 | 05:20 |
15 | 1:20:00 | 0:26:40 | 05:20 | 05:20 | 15 | 1:20:00 | 0:26:40 | 05:20 | 05:20 |
20 | 1:47:30 | 0:27:30 | 05:30 | 05:23 | 20 | 1:46:40 | 0:26:40 | 05:20 | 05:20 |
25 | 2:15:50 | 0:28:20 | 05:40 | 05:26 | 25 | 2:14:10 | 0:27:30 | 05:30 | 05:22 |
30 | 2:45:00 | 0:29:10 | 05:50 | 05:30 | 30 | 2:42:30 | 0:28:20 | 05:40 | 05:25 |
35 | 3:15:00 | 0:30:00 | 06:00 | 05:34 | 35 | 3:11:40 | 0:29:10 | 05:50 | 05:29 |
40 | 3:45:00 | 0:30:00 | 06:00 | 05:38 | 40 | 3:41:40 | 0:30:00 | 06:00 | 05:33 |
42.2 | 3:58:12 | 0:13:12 | 06:00 | 05:39 | 42.2 | 3:54:52 | 0:13:12 | 06:00 | 05:34 |
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 :)
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 :)
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