I've signed off from my base training this morning with a real easy 30KM run. Easy on the pace, but not easy controlling it as my friends slowly disappeared into the distance. Was glad that I wasn't tempted to give chase.
After a total of 335.62KM log in 5 weeks time which includes a 38KM run and a Powerman duathlon simulation, I'm glad that I am now almost to where I were during the fourth quarter of last year. Not much on the heart rate yet as mentioned in my previous entry, but I do feel good.
Cutting short my base training regime by 1 week, it's time now to enter speed training, a regime that I'm not looking forward too. I normally train for speed by running a 5KM distance on race pace. However, that is not going to be enough if I were to achieve my goal at Macau. Therefore, it's interval this time which is more demanding than what I usually practice on. I have never like to run intervals as I know I'm not build for speed but I know that I will really need to do this even if I have to force myself. I will still do my long runs on the weekend, but what differs now is the weekdays. 2 interval sessions will be done over 3 days each week with a recovery run in between. I have identified a 300M route at my residential area so it's pretty convenient for me. This regime should last me probably for 4 weeks.
The final test for speed will come on 24 October 2009 when I will race in the second edition of the Nike+ Human Race at Singapore. My current 10KM personal best was ran at least year's edition so it be nice if I can outrun it this year though I have doubts about it as I do not have a VIP pass like last year which will allowed me to start with the elites at the front row. This year, I will have to manoeuvre through the sea of runners from who knows maybe the rear. Hmmm...
From there on, it will be fine tuning and preparing myself for tapering while I race in the Powerman duathlon and also Penang Bridge International Marathon. Yeap, these 2 races are not my priority and will just take it as experience, training and tapering. With 2 weeks separating Penang Bridge International Marathon and Macau Marathon, it will the perfect time to recover so that I can go all out at the latter. So that's about my whole plan leading up to the big day. For now, I just wish to get over with the speed training as soon as possible.