Trainings 37: 23rd NOV

Fri AM: 1hr easy recovery
PM: 30 lap swim + 20 mins jog back

Morning effort was slightly difficult due to the lack of rest the night before.
Decided against "counting laps" for just going by timing and enjoying the morning run.

PM swim was great, the cool water really relaxes the body. Jog back home for dinner with bro's friend. Sat around to discuss about everything under the sun. Great session.

Sat AM: 1hr , 10.5k easy at MacRitchie
PM: 30 lap swim

Decide to have a change of venue and met up with ben for the morning run.
Started a bit late but it was ok. Gd comfortable pace for recovery jog.
Did some hill strides thereafter.

PM swim was another relaxing session to prepare for Sunday's mega effort.

Sun AM: 15k time tempo in middle of 3hr Long Run.

It was a dress rehearsal for the race. 2nd time doing the "ten year series". Woke up at 430am. Had breakfast and headed out at 540am. Slow jog as warm up to B1 carpark, took 30mins.
Hid my water bottle with the hydration drink. stretch and strides about another 20mins.
Then it is off for my 15k run. Didn't do that well last wk. too slack. So I was determined to make amends.

Target was a minimum of 4min/km pace (marathon pace)
1st 500m was 2s off, 2:02min. But it was a warm up as I slowly pick up the pace.
By 7km, I had a slightly 30s "lead". U-turn at 9km point was still 30s as I grinded in for the last 6k.
It was a hard 6k as I tried to stay relaxed but fast.
Made a dash for the last 500m and clocked a 57min flat.
Thats about a 3:48min/km pace - similar to my AHM pacing.

Could have been faster as I ran on the cycling track, slightly longer with the loops, etc.
In addition to stoppages at the toilets for drinks.

From the positive side:
1) It was a gd effort as I felt the burning sensation and sick taste of lactic.
2) This should induce adaptation for improvement, that means going out at 4min/km pace would be easy?
3) This effort in at my already 100km week shld be an excellent effort, that means given the rest, my legs will be fresh for faster pace?

From the negative side:
1) 3:48min/km pace is my AHM pace for 17k. that means no improvements since AUG?
2) Didnt felt as easy as it shld have been.
3) With this, i have to add another 3mins and last 3 times the dist, can i do it?

Settle into a comfortable pace for the next 3-4km back to my water bottle for the much needed hyrdation.

Next was a comfortable LSD pace for 10km to sum up the day's effort.
As there is still a good 20mins left, I did about 5-6 strides. Idea was that after 2hr 40mins of running, the legs are tired, what better time to train and induce strenghtening than now to push them for some strides?

Thereafter, a slow jog home....

Controlled my diet after that. controlled eating. It was a nice way to spend my sunday. Back home, stretch, caught a movie, nice lunch .....

Evening was a easy 20lap swim with jogging to n fro , a good recovery.

Its near.