Week 1 of 14 (SCSM 09)

Online training log @ http://spreadsheets.google.com/ccc?key=pCrIJI_8Q1gWBkucAfddfUg&hl=en


This is the first week of my 14 weeks marathon training program. I am currently aiming at 3hr15min for a shod marathon race and a 4hr unshod marathon race. Whether I will run shod or unshod will depends on my 14 weeks of training. My focus will still be the 3hr 15min even when I train solely barefooted.

I have just joined TeamNUS @ http://www.nus.edu.sg/osa/sports/marathon.htm.
I will be getting their goodie bag on 17 to 20 Nov 09 and probably I will be putting on the NUS tattoo logo and might wear the singlet if the material is suitable for the year end 42km marathon. I signed up last year but did not wear the singlet because the material will make the singlet very heavy when it is wet with sweat. It is mention in the website that this year material will be dri-fit type so I am hoping I can wear it for this end year marathon.

Mon (31 Aug)	6:65km Easy - 33:07.06@4:58
Tue (1 Sep)	Rest
Wed (2 Sep)	11.2km Interval WU 1.2km 3x1600m 4.8km = 6:01.91 (rest 1:30.89), 6:14.71 (rest 1:30.65), 6:22.25 (rest 1:31.19) 3x800m 2.4km = 3:11.73 (rest 1:31.22), 3:08.90 (rest 1:31.96), 3:06.04 (rest 1:30.61) 3x400m 1.2km = 1:22.14 (rest 1:30.86), 1:26.73 (rest 1:31.22), 1:23.51 (rest 1:30.55) 3x200m 0.6km = 31.83 (rest 1:30.76), 33.23 (rest 1:31.56), 37.04 WD 1.0km
Thu (3 Sep)	Rest - due to pain on the top of the left foot. Inflicted while doing the last 200m interval sprint.
Fri (4 Sep)	http://www.mapmyrun.com/view_route?r=207125203665028562 22km LSD - 2:08:26.00@5:50 11km-58:53.41, 9km - 57:11.44, 2km - 12:21.69 I got left calf cramp into my 7km run and it was terrible. I was wondering to continue or turn back but decided to continue my 22km venture with the pain. Was intending to do a 1hr 45min run but end uo doing a 2hr run. I think the muscle is still suffering from wednesday interval last 200m sprint. I am not a sprinter and I think I will avoid short sprint in future.
Sat (5 Sep)	Rest due to pain on my left calf after friday cramp.
Sun (6 Sep)	Rest due to pain on my left calf after friday cramp.
Week Mileage	39.85km

Army Half Marathon Pictures (16 Aug 09) -- My first barefoot race in a time of 1hr38min for 21.1km. Only 2 photos, so sad.