2 weeks after SCSM

Hi hi. How are you?
I have a confession to make- I have been slacked in training after SCSM : )
Before you cruxify me, let me explain.
1. I was trying to recover from a cough that I contracted before the SCSM.
2. I needed both a mental and physical break from training.
3. Above are excuses, I was lazy : ))

Ok. Here are some trainings I did this 2 weeks, countable with 1 hand.
i. a recover run of 3km on 9 Dec.
ii. 3km run on treadmill + 1 hr weights, on 16Dec.
iii. 8.6km of tempo run @ 6km/min on 18Dec.
iv. 1 hr weights on 19Dec.

Oh, by the way, I have extracted my wisdom tooth this noon.
Therefore I wont be doing vigourous sports, ie running, this coming week.
Another rest and relax week, except an easy golf game on Friday.
Hmm....havent touched my club for 2.5years so hope that i can still air lift the little white ball.

Lastly, Merry Xmas everyone, with special wishes go out to Sis and Marin.
Have a wonderful festive season.

How to train?

I have signed up for the sundown 42km.
The next question- how do i train for it if my target time is 4:30.

I sort of favour the 3-runs-a-week training schedule, which leaves me time to do other things.
Not forgetting project Haley is to be kick-off in March 09.
However, I wonder whether the mileage is enough for me to accomplish a sub 4:30 marathon.
I guess I will put it to the test.

Here's likely what i will do
1. 2 cross-trainings a week, with weights targetting lower body and core strengthening.
2. 3 runs a week- 1 interval/hill alternate, 1 tempo run, 1 medium distance/long distance alternate, with marathon pace built-in.

Lets see how the training progress before i make any modifications.

All thoughts and advises are welcome.

Singapore Marathon- Before and After

Before
Was already down with running nose before I made my week-long trip to Hong Kong and Shanghai. My condition aggravated when i was unexpectedly caught in a cold front in Shanghai. It was below zero degree when I left Shanghai on Friday.

Checked-in to Pan Pacific hotel on Saturday.
Booked 2 nights at the hotel so i didnt have to wake up early on race day : )
Fu Ren was also down with running nose and cough. Guess I passed it to her before I left for Singapore. Sorry dear....

Race
Woke up at 4.15am and had a quick breakfast of cereal, muesli bar and raisin bun.
I was not in prime running condition as I was still sniffing and coughing, but i thought i would just try my best with the remaining 80% : ) Well, at least i had my running companion- my (running)nose, that is......cold wind.
Did some light stretching in the hotel room before I left for the race at 5.30am.
Didnt want get caught in the human jam so i thought i would be spare if i cross the start line at 5.40am.
Unfortunately i was wrong. There was still heavy human traffic so I finally crossed the start line at 5.46am.
I abandoned my 8-2 run/walk stategy and adopted the run-between-drink-stations-and-walk-in/out-drink stations strategy. There were 22 drink stations so the distance between stations should be 1.7-1.9km, and the plan was to spend 3 mins at each drink station. I should be able to make it to 5 hours.
I felt surprisingly strong up to the point of 30k but was famished by the time i reached Kallang Macdonald's (31k). I would have run into Mac if I had the money on me : ) Fortunately the banana station came up shortly which provided short relief.
My legs turned to lead after 35km and I was coughing most of the way. My focus had withered and I was taking more walk breaks than planned. My timing suffered the most between 33-38km.
After 38km, I ceased to walk as I didnt want Fu Ren and Haley to wait for too long : )
At 40km, I knew that I have no chance for a sub-5 timing unless I was able to do a sub-6/km pace and risk a calf cramp. I maintained my 7:00/km pace.
During the last 200m or so, I recalled all those trainings I have put in, suddenly it became all worth it. I have successfully RUN and complete my first Marathon : ))
Mission accomplished. I am proud of myself!

Distance: 42.195km
Time: 5hr 2 mins (chip)
Placement: 3237 out of 11,003 runners (gun) = Top 30%.

Breakdown
10km = 1:12 (7:12/km)
21km = 2:28 (6:54/km)
30km = 3:31 (7:00/km)
42.195km = 5:02 (7:30/km)
Average pace = 7:10/km

After
Booking a hotel nearby the race venue was the right choice. Reasons-
1. I could wake up later and Fu Ren would only need to proceed to finish line when I was near.
2. Didnt have to worry about finding a car park lot;
3. Could ice down the knees shortly after the race;
4. Shower and get changed!!
5. Most important of all, a short retreat of Fu Ren and myself : ))

Beside slightly achy quads, the legs felt ok today.
Went for a window shopping cum recovery walk with Fu Ren in Suntec before we checked-out of the hotel.
The result and photos were already out this evening when I logged-on, thumbs-up to the organiser.
Unfortunately, I couldnt find any of my photos online : ((( Heck it! I am not photogenic anyway.

Before SCSM, I was thinking of doing the Ultra-marathon for the 2009 Sundown.
After, I have new found respect for the distance so I will stick to marathon for 2009 Sundown.

Next target- 4:30 for full marathon and my pet project, Haley!!

Training 24-30 Nov

Last week was peppered with short tempo runs.
Couldnt do longer runs as I was down with cough and running nose.
Damn! The flu has become a routine during my tapering.
This week I am in Hong Kong and Shanghai, and thus can force myself to do nothing.

Did 3 tempo runs at Bedok Reservoir as follow-
24Nov- 5.8km
27Nov- 4.8km
30Nov- 4.3km
Total distance for the week was 14.9km and at 6:00/km pace.

I still feel unprepared for SCSM.....