10 weeks to Berlin Marathon.

Previous 2 weeks 17th and 18th were the highest block for this marathon cycle (158km & 150km respectively). Bulk of the miles were aerobic-centric sessions with different kind of fatigue stimulus. Objective is to build a stronger set of capillaries (part of the cardiovascular system akin to the size of a car's petrol tank). The bigger the tank the better will be for the endurance fitness which is critical for a sport like marathon (42km). From week 17th, I adopted the "2Up1Down" lego block which the initial weeks are the vol-centric while the down refers to the recovery. During the recovery week I just reduce the frequency and volume and let the body heals and adapt before the next block. This will be replicated for three to four times leading to Berlin (29th week).

Berlin marathon in week 29

3 blocks of high volume will be the more taxing and demanding phase of the marathon where I will introduce more Marathon pace (MP) specific workout and possibly a HM race to gauge the body's readiness (week 22-23 will be away for Mount Fuji Hike as part of recovery week). The Singapore Bay Run on week 26th will be a good indicator and FC between 82-84min finishing time with a volume week of 150+/-km. This is to simulate the latter half of a marathon's fatigue and to be able to hang on to the MP on tired legs.

Good to spend more time to build a big aerobic-base fitness but the human's body works like a funnel system. There is so much one can absorb all the healthy-stress but not to the point where all the stimulus get choked if over-trained. Everyone's fitness (size of the funnel) varies from person to person, don't compare with others except your ownself. When you become fitter your funnel's capacity and opening will become bigger. However to avoid choking do learn to self monitor for any red flags examples:

1. Poor sleep (less than 6-7hrs) - these days fitness bands are affordable that can track sleep pattern

2. Poor appetite

3. Elevated resting heart rate (RHR) - can be measured by WHR watch or oximeter

4. Ulcers, body ache, feverish - tell tale sign of immune system is under stressed

5. Perceived Rate of exertion (PRE) is higher - the effort to do your usual pace is more difficult or monitor your HR with your fitness watch

6. Mood Swing - easily get irritated or anger

I remember in 2013 for my first attempt to break the 3hr marathon at Gold Coast Marathon I over-trained and got myself into a big healthy issue - "Overtrained Syndrome". The biggest problem is there is no immediate cure for this illness but to cut back in training and active rest. There is no fixed recovery time and just let the body naturally heals. I nailed most of my key workouts few weeks before the event and towards the end everything just choked up. RHR from peak fitness of 39bpm raised to as high as 48-50bpm in the morning. I took a gamble on the race day and eventually DNF at half way mark where I painfully watched the 3hr pacers overtook me. A big lesson learnt and I took 3-4weeks of easy jogging and light activities before I resumed back training. I began to appreciate how the body absorb training load and it's better to under-train than to over-train. Avoid excelling in trainings but to save the maximum effort on race day instead. Train smarter and viola! 6 months later at Tokyo Marathon 2014 I broke my 3hr marathon and 2:57hr was even a sweeter result!!!

This can be a giant topic to discuss about recovery so do drop your comments for any discussion. #backkickers #runslowtorunfast #slowandsteadywintherace #selfcoach #stravarunner #garminsg #pocarisg