The first half of the run was at Marathon Pace (MP) with the cue for moving into Optimal Pace (7s/km faster) in the second half of the distance to achieve a negative split. This was conditioning for the faster runners in each pace group to not only sustain MP, but move into a quicker OP to build confidence for race night.
The cool weather after the afternoon bout of showers provided a nice setting for the long run. It was choc-a-bloc when we hit the Marina Bay Sands segment, providing some challenges to our running groups trying to meander around the thick crowds.
Half of the trainees encountered dropping of pace after 20km of running, and had to pare down the aggressive OP to the more sustainable MP. Hydration and Fuel Plans were put to practice by the trainees, which allowed most of them to complete the 28-32km in fine form.
The Half Marathoners had it much better since they have already done 2-3 20km+ training runs at MP, as many completed their training run distance of 20km in target timings.
All groups returned by the 230min maximum time-on-feet exposure, with many trainees gaining confidence after having completed 2-3 30km+ training runs so far.
The NightHawks will now look forward to the Tapering Phase, starting next weekend, with the final Sundown lead up run at Marina Barrage. Although their mileage will be reduced, their training intensities remain for all the remaining long runs and weekday tempo and hills workouts.
The NightHawks Survived Their Longest Night Run