- Instead of trying to increase the interval distances, I will keep it to 1-1.5km but keep increasing speed and incline. Will also mix in some Strides.
- I will gradually increase my long run from 10km to 18km or so in 10% increments.
- The weekend brick has also been modified to a more reasonable length to keep my max workout time to below 3.5hrs.
- I have put in 2 mock races where I intend to do the full O.D. distance - I think I need that confidence boost, and to practice transitions, nutrition, etc...
- Every 4th week is rest week, where training volume is cut by half. If I am feeling tired I won't be too fussed about skipping work-outs.
- Strength training is reduced to once a week.
- Flexibility is key especially since this is my 1st "serious" training plan - no idea how well my body and my personal schedule will take to this plan, so I will probably modify the plan as I go. E.g. if I feel comfortable about the training volume, I may add one mid-week short bike to work on speed, or if I am feeling tired even after rest week, I may cut down on volume/intensity. Still, I believe it is important to have a plan as a baseline to make sure that key training objectives are met.
- I may introduce some "work-up" races as I go along, depending on availability and my own readiness (e.g. there is the Oakley City Duathlon - 1okm run / 40km bike / 5km run - would the 5km run at the end be too much?)
- I have yet to figure out what I am going to do in the last few weeks to race day. Right now, I have a rest week, followed by a single training week, and then straight to taper, which is kinda weird. Will sort that out as I get nearer to the race, but once again, would very much appreciate any insights you can share with me.
On the home front, primary one for R1 is getting more "serious" than I thought. There is so much pressure from the school in terms of the coming May and Nov examinations and this is just his 1st year in primary (elementary) school! I can't believe the school actually gave us a manual for how to prepare R1 for his coming Chinese (Mandarin) oral examination. What happened to SLOWLY introducing the kids to the rigours of academia? I am trying hard not to get too caught up by the pressure from school and from other parents, and to make sure that the boys have time to be boys, but sometimes I really wonder if I am doing the right thing to bring up my kids in Singapore... Being the appointed Chinese teacher for R1 & R2 - poor Mrs Nitrox has every other subject, I think I will need to become a morning person and move all the training to the early morn so that I will have more time with them. Something I have planned to do but never done for months now...
Okay, back to the daily grind then.... Until next time, train safe and God Speed!