the weather has been really hot at times and can be cool and wet for hours too.
the experience of the long run can be highly varied from one!
last sat long run was tough. apart from mental calculation of how much we have ran from fort road car park to the end of the park, crossing the little bridge, to the singapore yacht club and then back to the end of the park.
it was made worse with the weather getting warmer by the minute and meters…
thank God for friends who shown up with drinks (upon our requests of course! ) for the last 3km for surge.
thanks to Ben’s detour to petrol kiosk for cold coke, 100+ and water 
this week will be the 2nd longest run for this training program.
pray for great weather, ‘reliable’ training partners and ’support’ from the crew…
and of course the will and the motivation to press when we feel like stopping.
this is the 2nd highest mileage week.
hang in there for the recovery next week!
workout for the marathoners this week;
run 1 – intervals
3 x (2 x1200m) (2 min. RI) and (4 min. between sets)
total distance is 7.2km with very generous rest. must bring water!
run 2 – tempo
16K run @ MP or marathon pace
plan for hydration and nutrition. use it like dress rehearsal.
run 3 – long
32km
it is really long.
worse case scenario for those who does not have enough time to train, this can be THE long run for this race.
and if you are competitive and looking to finish fast, you can run the longest run at this pace. careful recording of this workout would be most useful in your prep for the race.
for the 1/2 marathoners
(just a reminder, the workouts are not meant for 1st time 1/2 marathon runner. this is the program for runners who are looking to better their timing)
run 1 – intervals
2 x (2 x1200m) (2 min. RI)
(4 min. between sets)
you will be running 1 set less than the marathoner but for those with higher mileage, you can actually do 3 sets like the marathoners.
run 2 – tempo
12km @ ½ marathon race pace
run 3 – run
16km
the interval session will be at Bukit timah CCAB or NUS law faculty on tuesday 630pm.
i have a retreat on thursday so can’t be there for the tempo session.
sat long run, i might change it to 6am…
will see what is the respond.
the timing dependent on those running with me from fort road.
please do let me know.
