Week 8 of 12 to SCMS

Monday (rest)

Off

Tuesday (interval)

3k w/u, 8 x 3mins @ 4:40 pace w/2mins easy running btwn, 2k c/d

3k warm-up in 17:13 (avg pace 5:43min/km)

Bidadari Cemetery 8 x 3mins @ 4:40 pace w/2mins easy @ av 6:00 pace

5.32k in 24mins (avg pace 4:30min/km)

Estimate 2k in 12mins (avg pace 6:00min/km)

2k cool-down in 11:47 (avg pace 5:53min/km)

Total session (w/u + c/d) 12.32k in 65mins av 5:17min/km

I decide only to time the 8 x 3mins run, anyway forgot to lap my garmin so I only have the overall average pace of splits per k for the 24mins run. Still pleased with the average pace of 4:30 as the initiate aim was to run at an average of 4:40.

Wednesday (easy)

8k easy w/4 x 20 sec strides

48:13 (avg pace 6:01min/km)

4 x 20 sec strides Splits/k 2:36(130m) 3:04(110m) 2:59(110m) 3:09(110m)

Needed more effort today for my easy run, felt legs were heavy and get tired faster then before, the strides seems tougher too as my recovery were slower too. Perhaps these are some signs of fatigue.

Thursday (rest)

Off, flight to Taiwan (Hualien)

Friday (easy)

5k easy w/3 x 20 sec strides

29:57 (avg pace 5:59min/km)

3 x 20 sec strides Splits/k 3:46(90m) 4:10(80m) 3:30(100m)

Split	Time	Distance	Avg Pace
Summary	00:03:00	0.44	06:49
1	00:00:20	0.09	03:46
2	00:00:40	0.02	20:00
3	00:00:20	0.08	04:10
4	00:00:40	0.05	12:30
5	00:00:20	0.10	03:30
6	00:00:40	0.10	06:21

It is my first training session on foreign soil on a wet and cold morning, the temperature should be around 16 - 19 Degree Celsius. Looking forward to collect the race pack in the afternoon and to race the following day.

Saturday (race)

Taroko Gorge Marathon 2010 (21km)

Finish Time 01:43:35 (chip time)

What a surprise result for me with another PB! Before the race I was having some doubts on how should I approach the race, as the first half of the route leads up to a gradual uphill of about 220m (u-turn point). I really doubt I am able to keep up with my usual half-marathon pace of 5:00 - 5:10 pace. However the key will be the second half of the race, to get a negative splits so as to make up for loss time during the uphill run. Glad that I have done it, felt like I was "flying" down hill.

Sunday (rest)

Off

Summary

It is a week of 45km where the focus was on my half-marathon race, but due to the nature of the terrain of increase altitude for first half of the race, I was hoping not to do too badly. The aim will be to get over the uphill (first half route) and aim to finish strong on the second half of the race. Upon crossing the finishing line I was really surprise with the PB, what a race!