Journey to Fitness Chapter #13: Battle of Midway

Midway Battle with a 5km Trial Run

Finally, we have reached the half way point of the 10km Intermediate Training Program. This cumulate to a 5km Trial Run at the end of the week.

But before they can reach the 5km “Race” during the weekend, Miles and team still have to complete a 9x 400m interval session on Wednesday.

Macro Week #11 (10km Intermediate)

Micro Week #04, Session 1 –

Plan: Run 4.8 km

Actual: Run 4.81 km (36:15 mins)

The usual warm-up run on Monday has become a staple of Mile’s training session. Somehow, Miles got a bit impatient and ran it a bit faster than he should. But he felt good during the run, and is looking forward to the 5km time trial at the end of the week.

Micro Week #04, Session 2 –

Plan: Run 7.2 km

Actual: Run 7.24 km (1:00:01 hr)

As with previous week, an increment of 800m on Tuesday’s run making it 7.2km. Miles remembered the hard-easy-hard running technique, so after yesterday’s “fast” run, he made it a point to go easy this time. Nice average HR of 137 bpm, at a comfortable 8:18 mins/km pace.

Micro Week #04, Session 3 –

Plan: Interval 9 x400m

Actual: Run 6.87 km (56:16 mins)

Mile’s experience from his first interval session enabled him to set a reasonable target for each 400m. He aimed to run them in 2:18mins (5:45 mins/km pace)

5:53, 5:41, 5:42, 5:43, 5:49

After a 10mins warm up, Miles started a little slow clocking at 2:21mins (5:53 mins/km). But he managed to keep within his target for the next 3 rounds, only to slowed down a bit during the 5th round.

Good thing about training at the Stadium, Miles had a sip at the water cooler during the cooling down period.

5:43, 5:39, 5:40, 5:24

The water stop did him good, and Miles completed the remaining 4 laps well within his target time. A hard session no doubt, but it always feel good at the end of the session. A feeling of accomplishment.

Micro Week #04, Session 4 –

Plan: Run 6.4 km

Actual: Run 6.42 km (52 mins)

A 6.4km recovery run, after the hard interval session the day before. As with before, Miles completed the run at a comfortably easy pace. Managing a 139 bpm average HR.

Friday was a rest day before the “Race” event.

Micro Week #04, Session 5 –

Plan: 5km Race (Time Trial)

Actual: Run 5 km (31:50 mins)

Finally, T-day has arrived! (T for Time Trial). Since they didn’t sign up for a race, they decided to treat it as a 5km time trial at the stadium.

Still, there were some doubts lingering in their mind as they did an easy 10mins warm-up. Since this was a simulated “Race” environment, how hard were they supposed to run?  Will they go out too fast? What should be their targeted hard rate?

As they started their stop-watches, each determined to keep up the pace with the other two buddies.

They started the first 3 km at 6:14, 6:05 and 6:15 mins/km pace, egging each other on as they went huffing and puffing.

Eventually, they couldn’t keep up with the pace and had to slow down to 6:29 and 6:48mins/km pace for the subsequent 2 km.

Overall timing of 31:50mins for an average pace of 6:22mins/km wasn’t bad by their standard. They were just glad that it was over!!!

This week’s session and in particular the time trial will set the tone for the next four weeks, as well as the eventual 10km “Race” at week 8.

….. (to be continued)