Getting ready for Singapore Marathon – Part I
November 23, 2009 by thetrainer
Filed under Fitness, Health & Fitness, Quick Tips, Training
I signed up for Standard Chartered Singapore Marathon (SCSM) this year – the last marathon to end my racing calendar of 2009. My previous marathon was the KL International Marathon (KLIM), which took place end of June 2009 where I clocked a not-so-impressive time of 4hrs 49mins. So, what’s my target for this upcoming SCSM? I have 4:30 in mind initially but now, it’s posing a big question whether it’s doable.
Enough mileage?
Training wise, I didn’t log in enough mileage (it was never been for previous races as well) but this is super real-bad. With so many PT sessions going on and other projects too, I don’t have much time for my training anymore. The only training sessions for my own self were the races that I participated over the weekends leading to SCSM, which were all trail & mountain runs.
So, what’s up with the trail running?
I believe that I don’t really need to train on asphalt to prepare my body for the marathon. This is good as with the limited time that I have, I try to ‘intensify’ the session as much as I can – exposing more work for my legs within a given time. I stick to the trails on my long runs (where this strictly applies to the run that I did during races only).
I’ve also read somewhere that logging high mileage on the roads can increase the chances of an ‘overuse’ injury i.e. I already have a history of knee, hip or lowerback pain. For shorter recovery runs, I’m doing it off the trails – well, on treadmills to be exact simply because it’s more forgiving. I only spend hardly 30-40mins on the short runs, twice to thrice per week.
I’m trail-running because it is said to improve ankle strength and joint proprioception (the ability to adjust to uneven terrain), while reducing the impact on the knees and lower back. Makes sense? Principally, it does but seriously, I don’t know coz I never attempted my marathon through this type of training ….. but I think it’s worth trying.
Since the SCSM is next weekend, I’m going to do another trail running this weekend, probably a 10km distance (or shorter) with some short runs on the treadmills and park over the weekdays.
If this is proven wrong, I’m going to suffer in the upcoming race 
I ran 17km on road (the only LSD on tarmac for me) last Saturday with buddies Syah, Kash and Nik.
this is what I had for my pre-run meal at 5:00am that morning.
increased chance of an overuse injury? that can’t be good.
But you have insofar smoked us all regardless. I believe you will do very well, as always. Suppose the harder and intensified trails will be an added advantage, lah (hope so for my case too!)
(perhaps we should all have spongebob squarepants’ character balloons that morning to keep track who’s where and where hahahahhah)
I hope you are right too!
P.S Please choose your spongebob character now.
all the best for you guys!
bro ian, KLAVA this sunday! <bila nak buat trail run tu? hehe..
After my first trail run (with u guys) plus another run up to kem lolo the subsequence day, I was surprised that my knee didn’t give way. In fact I felt it grew stronger.
Theoretically, I can say those trail runs = hours pounding the tarmac minus knee & back pain but watch those ankles considering spore mara coming. Perhaps u can squeeze in some intervals on weekdays. Just my 2 cents.
Btw, all are invited to join me into Salomon race trail this Sunday 7.30am. A few of us will be attempting it.
syah and kash – call me Krabby Ian (or Crappy … hehhe) from now on
che – saturday at 6.30am?
diket – ok, will do intervals on weekdays bro. thx for the advice. Would love to join but Che, Shaqi and I are running for the KLAVA this Sun. Probably will drop by after the run. Have fun training.
wah best to diket.. bro ian.. apa kata kita buat dulu.. say on that saturday? hehe.. 6.30 am? awalnye? kita nak lari kat ner?
kalu x gi SCSM x leh pilih character la yer?
che – boleh, pilih jer … first come first serve … hehhehhe
i choose gary then. since im the slowest in the pack, but dont underestimate me
<- blh ka?
why dont we give Sandy for Sis Kash? haha..
Dahsyat la korang ni, time raya pun still going for trail run.
Power tu…
Too bad i won’t be around KL this weekend… or else, boleh snap photos lagi.
GBS = Geng Belon Spongebob?? kih kih kih…
huh dasyat nih, semua dah full swing!
Diket – best lah buat Kiara/Salomon X-Trail lagi… too bad kenot join. Kalau Sunday petang buleh ka? Semangat mesti ada…
Che, Nik – Last kopek into Kiara before race day. This time with kaum Camdek pulak
Syah – petang sure hujan la nowadays. risky sikit.
Tapi x janji ek boleh join? i’ve yet to confirm any ‘family’ program this saturday la..
i’ll text u on Friday. So kita ke Kiara ke Saturday nih?
Salam Aidiladha for everyone (cross blogging)
have a safe journey! be safe!
kaum camdek tu kaum mane? haha.. (im lost)
che, kaum camdek are just my buddies. we run, we cycle, we mountainbiking sama2. The usual faces jugak yg penuhkan local events.
bro ian – im bailing out for Saturday.. x dapat lah rasanya.. got some place to go. i’ll see u the next morning ya? 6.30am jugak tau..
diket – ohh.. now i know.. maybe next time?
che – no prob. see you on sunday! & selamat hari raya aidil adha