Did a consultation this morning with a coach and figured that what I need to improve on is basically my aerobic endurance. My last marathon I started already in high 150s to low 160s bpm, and maintaining that for the entire 42k is quite a feat. I faded terribly at the last 10k.
Also, my 70.3 races, I would start my runs also in 150s and can’t get my HR down unless I walk. Not acceptable.
So MAF runs and bikes for the next 7 weeks, interlaced with strength and mobility workouts. Cap my HR at 140. Mobility workouts to open my back, stretch my hip flexors, and loosen my ankles.
So MAF Test for 8k around the local school track. Miserably slow with average 6:57 min/km pace. I’ll calculate the details more in a later post.
Food: 3 fried eggs, 2 strips bacon, 3 sausages for brunch. Black coffee for breakfast. Then a feast of grilled fish, prawn, a cup and half of steamed rice, a lot of crackers. Then a bit of durian and some ice cream for dessert. And lots of beer, but not enough to give me a buzz.
theRUNS.net 