I signed up for the 10K of the Globe Run for Home 2010 race. I really just wanted to join the 5K because this time I'm trained for it, but unfortunately, registration for it was closed already. So I signed up for the 10K and make it my training long run for that week. To prepare for it, I have the following weekly training schedule starting after my Century Superbods 2010 5K race.
2/22-28
2 runs of 36 min @ 3:1 run-walk ratio with 1 x Hill, 6.6K Long Run @ 3:1 run-walk ratio (3 rounds of the UP Academic Oval)
3/1 - 7
3 runs of 40 min @ 4:1 with 2 Hills, 8.8K Long Run @ 4:1 (4 rounds of the UP Academic Oval)
3/8 - 14
2 runs of 45 min @ 4:1 with 4 Hills, 11K Long Run @ 4:1 (5 rounds)
3/15 - 21
3 runs of 50 min @ 4:1 with 6 Hills, Globe Run for Home 10K race
I'm done with week 2/22 - 28 and was able to do the 6.6K long run just fine. I'm done with the three 40 min runs for week 3/1 - 7. I was only able to do the 2 Hills in this morning's run because in the first two runs I tried speeding up my cadence to around 160 bpm instead. To get myself to do 160bpm, I had to really shorten my strides and 160bpm is really tiring. I'm not going to continue doing it and for now, just hope that my cadence will just naturally increase as I become more fit. My next two long runs (8.8K this Sunday then 11K next Saturday) is important because it will give me the endurance and the confidence I will need for the race.
My race strategy on Mar. 21 will be to really try to keep my heart rate at Zone 2 because if the same thing as my Century Superbods 5K happens, I might not finish the race or I'll finish but it will be a very bad experience. So, if my heart rate hits Zone 4, I'll do a really slow walk on my walk breaks and do a really slow jog in the run portions until my heart rate goes down to Zone 4. I also plan to run the flat parts at a 4:1 run-walk ratio and when I reach the Buendia flyover, I'll switch to a 1:1 ratio so that I will still have enough energy to finish. At this point, I'm just targeting to finish the 10K and not go for a time goal.
By the way, the Globe Run for Home 2010 singlet is very nice and they have my size (XXXL, I'm old school, I like it loose). It's very light and stretchy. I didn't wear the Century Superbods singlet on race day because it didn't feel light and the biggest size - XXL, was too body hugging (mala suman) for my taste. For the Globe Run, I'll be wearing the singlet.
2/22-28
2 runs of 36 min @ 3:1 run-walk ratio with 1 x Hill, 6.6K Long Run @ 3:1 run-walk ratio (3 rounds of the UP Academic Oval)
3/1 - 7
3 runs of 40 min @ 4:1 with 2 Hills, 8.8K Long Run @ 4:1 (4 rounds of the UP Academic Oval)
3/8 - 14
2 runs of 45 min @ 4:1 with 4 Hills, 11K Long Run @ 4:1 (5 rounds)
3/15 - 21
3 runs of 50 min @ 4:1 with 6 Hills, Globe Run for Home 10K race
I'm done with week 2/22 - 28 and was able to do the 6.6K long run just fine. I'm done with the three 40 min runs for week 3/1 - 7. I was only able to do the 2 Hills in this morning's run because in the first two runs I tried speeding up my cadence to around 160 bpm instead. To get myself to do 160bpm, I had to really shorten my strides and 160bpm is really tiring. I'm not going to continue doing it and for now, just hope that my cadence will just naturally increase as I become more fit. My next two long runs (8.8K this Sunday then 11K next Saturday) is important because it will give me the endurance and the confidence I will need for the race.
My race strategy on Mar. 21 will be to really try to keep my heart rate at Zone 2 because if the same thing as my Century Superbods 5K happens, I might not finish the race or I'll finish but it will be a very bad experience. So, if my heart rate hits Zone 4, I'll do a really slow walk on my walk breaks and do a really slow jog in the run portions until my heart rate goes down to Zone 4. I also plan to run the flat parts at a 4:1 run-walk ratio and when I reach the Buendia flyover, I'll switch to a 1:1 ratio so that I will still have enough energy to finish. At this point, I'm just targeting to finish the 10K and not go for a time goal.
By the way, the Globe Run for Home 2010 singlet is very nice and they have my size (XXXL, I'm old school, I like it loose). It's very light and stretchy. I didn't wear the Century Superbods singlet on race day because it didn't feel light and the biggest size - XXL, was too body hugging (mala suman) for my taste. For the Globe Run, I'll be wearing the singlet.
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