By Frank
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...
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...
The Nike+ Human Race 2009...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.
Systematic and well plan training schedule. Salute. Wishing you all the best in achieving your goal ....
ReplyDeletekeep up the speedwork!
ReplyDeleteHenry: Thanks. It takes sacrifices and disipline to achieve something and I really hope it will pay off.
ReplyDeleteLionel: Just want to get it over with as soon as possible.