Five marathon training weeks are on the books. We now enter into the marathon month of July, and with faith and perseverance, we will now try to achieve our peak marathon form. Only four weeks remain.
Last week, I was able to complete my Yasso x 9, Tempo and 31Km long run. Here's a summary of these runs.
Yasso x 9 (15.1 KM), 1:15:37 hours
8PM Tuesday, June 28
Velazquez Park, Makati
The goal for the Yasso interval runs is to train well above my marathon race pace to increase my anaerobic threshold. This is my speed training run where I ran 800 meters as fast as I could to stress my lungs and legs. If I stress my body just enough, it will adapt to the applied stress. Adaptation is a key training element. However, the amount of stress to the body is critical. Too little stress and it won't adapt at all. Too much and it will break. We must know our limits which differs from one runner to another. We must know, master and listen to our body.
For the Yasso x 9, I was still able to run under 3:20 minutes for all 9 laps. Meaning, I still have my predicted marathon finish time of 3:20 hours in tact. From my last half marathon race, this predicted time was accurate. If I can maintain to run under 3:20 minutes for Tuesday's (July 5) Yasso x 10, then a 3:20-hour marathon becomes highly probable.
Tempo 12 KM, 0:58:22 hours
8PM Thursday, June 30
Velazquez Park, Makati
2 kilometers warm up.
8 kilometers tempo pace (34:59 minutes, 4:23 mpk pace).
2 kilometers cool down.
My first tempo run of the 9-week training schedule turned out to be ordinary. Nothing great. Nothing disastrous. I hoped for a 4:10 pace but after a 4:00 and 4:11 on my first two kilometer laps, I needed to slow down and breathe. It was obvious that after focusing on longer long runs and longer easy runs to train for endurance, the speed somehow suffered. But again, that is normal. I just have to start training for speed again combined with my trained longer endurance. After all, this is just the first Tempo run of the 9-week schedule.
This Thursday, I will repeat this 12Km Tempo run and hopefully, I can already run under 4:20 and then run in 4:10-minute pace after a few more weeks of training. We are still pretty much on target. We have not peaked yet and that's a good sign because we really do not want to peak too early. We want to peak right on time -- during the marathon race.
LONG 31 KM, 3:08:34 hours
5AM Sunday, July 2
Aguinaldo Hiway, Silang, Cavite
I finally reached Tagaytay City on foot!
After several weeks of running the Aguinaldo Hiway on Silang, Cavite (25, 21, 27 and 29 kilometers for the past 4 weeks), I got to set foot on Tagaytay last Sunday for my 31-kilometer long run. Yehey!
And that accomplishment strengthened my spirit to be able to finish the long run stronger than last week's (long run pace improved to 6:05 from last week's 6:21).
I want to run for at least 3:30 hours next week. That could translate to extending the scheduled 33Km long run to 35Km before we start to lower our Sunday long runs. I would reach Tagaytay Rotunda (KM POST 56).
STRENGTH TRAINING
Due to the mileage requirement of training for a marathon, my history of knee, calves and leg pains and the uphill climbs to Tagaytay, I had to do something to strengthen my running legs. Half squats, lunges, calf raises and other leg strengthening exercises are called upon for this purpose.
I would say the strength training helped me bear the 25-31 kilometers of running without any leg injuries. This is my 5th and last week of strength training and this Sunday (July 9), I would be climbing up Tagaytay again for a 35 kilometer run -- my longest weekend training run for the Milo marathon.
NEXT UP..
Yasso x 10
8PM Tuesday, July 5
Velazquez Park, Makati
My Full Marathon Training Schedule
| Week # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Yasso x 8 | Easy 15k | ||||||
| 6 | Yasso x 10 | Tempo 12k | Long 33k | ||||
| 7 | Yasso x 6 | Tempo 14k | Long 25k | ||||
| 8 | Yasso x5 | Tempo 14k | Long 21k | ||||
| 9 | Tempo 10k | Tempo 8k | Marathon |
Last week, I was able to complete my Yasso x 9, Tempo and 31Km long run. Here's a summary of these runs.
Yasso x 9 (15.1 KM), 1:15:37 hours
8PM Tuesday, June 28
Velazquez Park, Makati
The goal for the Yasso interval runs is to train well above my marathon race pace to increase my anaerobic threshold. This is my speed training run where I ran 800 meters as fast as I could to stress my lungs and legs. If I stress my body just enough, it will adapt to the applied stress. Adaptation is a key training element. However, the amount of stress to the body is critical. Too little stress and it won't adapt at all. Too much and it will break. We must know our limits which differs from one runner to another. We must know, master and listen to our body.
For the Yasso x 9, I was still able to run under 3:20 minutes for all 9 laps. Meaning, I still have my predicted marathon finish time of 3:20 hours in tact. From my last half marathon race, this predicted time was accurate. If I can maintain to run under 3:20 minutes for Tuesday's (July 5) Yasso x 10, then a 3:20-hour marathon becomes highly probable.
Yasso 800m x 9
| Lap # | 800m Time | Pace (min/km) | Recovery Jog | 800m - Recovery |
|---|---|---|---|---|
| 1 | 3:00 | 3:46 | 2:57 | +3 seconds |
| 2 | 3:02 | 3:48 | 3:04 | -2 |
| 3 | 3:10 | 3:58 | 2:58 | +12 |
| 4 | 3:12 | 4:01 | 3:16 | -4 |
| 5 | 3:09 | 3:57 | 3:11 | -2 |
| 6 | 3:14 | 4:03 | 3:17 | -3 |
| 7 | 3:17 | 4:08 | 3:16 | +1 |
| 8 | 3:12 | 4:02 | 2:58 | +14 |
| 9 | 3:03 | 3:50 |
Tempo 12 KM, 0:58:22 hours
8PM Thursday, June 30
Velazquez Park, Makati
2 kilometers warm up.
8 kilometers tempo pace (34:59 minutes, 4:23 mpk pace).
2 kilometers cool down.
My first tempo run of the 9-week training schedule turned out to be ordinary. Nothing great. Nothing disastrous. I hoped for a 4:10 pace but after a 4:00 and 4:11 on my first two kilometer laps, I needed to slow down and breathe. It was obvious that after focusing on longer long runs and longer easy runs to train for endurance, the speed somehow suffered. But again, that is normal. I just have to start training for speed again combined with my trained longer endurance. After all, this is just the first Tempo run of the 9-week schedule.
This Thursday, I will repeat this 12Km Tempo run and hopefully, I can already run under 4:20 and then run in 4:10-minute pace after a few more weeks of training. We are still pretty much on target. We have not peaked yet and that's a good sign because we really do not want to peak too early. We want to peak right on time -- during the marathon race.
LONG 31 KM, 3:08:34 hours
5AM Sunday, July 2
Aguinaldo Hiway, Silang, Cavite
I finally reached Tagaytay City on foot!
After several weeks of running the Aguinaldo Hiway on Silang, Cavite (25, 21, 27 and 29 kilometers for the past 4 weeks), I got to set foot on Tagaytay last Sunday for my 31-kilometer long run. Yehey!
And that accomplishment strengthened my spirit to be able to finish the long run stronger than last week's (long run pace improved to 6:05 from last week's 6:21).
I want to run for at least 3:30 hours next week. That could translate to extending the scheduled 33Km long run to 35Km before we start to lower our Sunday long runs. I would reach Tagaytay Rotunda (KM POST 56).
STRENGTH TRAINING
Due to the mileage requirement of training for a marathon, my history of knee, calves and leg pains and the uphill climbs to Tagaytay, I had to do something to strengthen my running legs. Half squats, lunges, calf raises and other leg strengthening exercises are called upon for this purpose.
I would say the strength training helped me bear the 25-31 kilometers of running without any leg injuries. This is my 5th and last week of strength training and this Sunday (July 9), I would be climbing up Tagaytay again for a 35 kilometer run -- my longest weekend training run for the Milo marathon.
My Strength Training Schedule
| Week # | Monday | Tuesday | Wednesday | Thursday | Friday | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Arms | Legs | ||||||
| 6 | Arms | Chest & Back | Legs | Chest & Back | Legs |
NEXT UP..
Yasso x 10
8PM Tuesday, July 5
Velazquez Park, Makati
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