After 5 weeks of base building to hone the Sunbirds’ aerobic base and fuel efficiency, the Standard Chartered Singapore Marathon (SCSM) trainees embarked on the next phase of Pace Training in week 6 of the 12-week structured marathon training program.
The 16km (for Half Marathon trainees) and 30km (for Full marathoners) were to be done in a progression model with first 1/3 of the long run workout at BaseBuild Pace, the middle 1/3 distance at BaseBuild Pace -10s/km, the final 10km at Marathon Pace.
It will also be a trial of sorts for the Sunbirds to test out their draft hydration and fueling plans. For many of them, it will be a breach into new territory in terms of new distance reached at goal pace training.
The first half of the workout was well executed according to pace, although some Sunbirds went out a little more aggressive than planned. The price was paid in the second half of the run, especially after 21km with fatigue setting in earlier than expected.
However, the majority of the training group did well to sustain through for the full 30km, albeit having to dig deep after running out of glycogen and hitting an early wall. Definitely a good learning experience for the trainees which can bring them to a new level of preparedness for the remaining weeks of pace training and eventually on race day.
The training team was happy with the resilience and commitment of the Sunbird trainees to grind through this important training session. The trainees too were delighted with their own performances in what was new territory for many of them.
The next two weeks of training will have the Sunbirds transitioning to Marathon Pace, with some fast-finish long runs in store. The Sunbirds will surely be looking forward to doing a few more 20ks, 30ks to hone their preparedness for a solid race in December.
The Sunbirds’ Flight To Marathon Pace
Photo contributions from FatBird Rand