Aviva Ironman 70.3 Training Plan (by Coach Boon Pin)

Here's what our resident coach dished out for our Aviva 70.3.

Jeffrey Foo recommended this plan : "if everyone follows the training plan 100%, am very sure you can break sub 6 or 5.30 even, good recommendation, try not to miss weekend bricks which is critical, good luck!"

IM 70.3 training programme

As we prepare for this year’s 70.3, let’s focus on three components:

1) Efficiency in your exertion – using as little effort as possible for the maximum performance

2) Physical and mental training – apart from the obvious, to work on stretching and mental focuses

3) Physical health – watch what you eat and drink

But before we go any further, I have to be a bore and ask that each of you be responsible for your personal health.

If you are on medication or it’s been a long time since you had a medical checkup etc, you should do the necessary. Please contact Dr Andrew for Dr Jimmy’s contact if you have misplaced his contact. Or if you need Dr Low’s contact for some nagging injury, you can get it from me.

The programme will be put out in 4-week installments. It is broad-based in that it focuses on one long mileage workout per discipline and will get any of us to the start line ready to race. However, those aiming to improve their performance over last year should be working in shorter, more technical sessions on other days. Naturally, those who are doing other races in between or aiming for a podium finish will need to make adjustments based on their needs. J

One last thing, caveat emptor hor: I am not a trained coach, so triathlete beware. L

+1 WEEK OF JUN 9

swim: 1.2 km swim (every 4 laps, sight 1 lap)

run: 12 km long, slow run

sat: 60 km bike (climb on big gears with low cadence)

+2 WEEK OF JUN 16

swim: 1.4 km swim (every 3 laps, sight 1 lap)

run: 14 km long, slow run

sat: brick (70 km bike + 30 min jog)

+3 WEEK OF JUN 23

swim: 1.6 km swim (every 2 laps, sight 1 lap)

run: 16 km long, slow run

sat: West Coast hilly bike x 1

-1 WEEK OF JUN 30

swim: 1.2 km swim (enjoy the swim)

run: 12 km long, slow run

sat: 60 km bike / drills

+1 WEEK OF JUL 7

swim: 1.5 km swim (every 3 laps, sight 1 lap)

run: 14 km long, slow run

sat: 70 km bike (climb on big gear, low cadence)

+2 WEEK OF JUL 14

swim: 1.7 km swim (every 2 laps, sight 1 lap)

run: 16 km long, slow run

sat: brick (80km bike + 30 min jog)

+3 WEEK OF JUL 21

swim: 1.9 km swim (every 1 lap, sight 1 lap)

run: 18 km long, slow run

sat: NTU hilly bike x 2

-1 WEEK OF JUL 28

swim: 1.5 km swim (enjoy the swim)

run: 14 km long, slow run

sat: 90 km bike

+1 WEEK OF AUG 4 (possibility of Big Day on Aug 9?)

swim: 1.8 km swim (every 1 lap, sight 1 lap)

run: 16 km long, slow run

sat (Aug 9): 3.5 hr bike + 8 km jog (or a Big Day combining all 3 disciplines)

+2 WEEK OF AUG 11 (peak)

swim: 2 km swim (sight every lap)

run: 18 km long, slow run

sat: brick (2 hr bike + 60 min run)

+3 WEEK OF AUG 18 (peak)

swim: 2.2 km swim (sight every lap)

run: 20 km long, slow run

sat: brick (90 min bike + 90 min run)

-1 WEEK OF AUG 25 (taper)

swim: 1.5 km swim (enjoy the ease in your swim)

run: 10 km jog (enjoy the ease in your jog)

sat: brick (90 min bike + 5 km run)

WEEK OF SEP 1 (race week)

mon: 60 min bike with slopes

tue: 30 min run

wed: 30 min swim

thu: 30 min bike

fri: rest

sat: 20 min easy bike, followed by 10 min jog

sun (Sept 7): 70.3 race day

SAAB City Duathlon 2008

Thanks to Mecca Tan, we have a photo report of the race. Wow, Kane's son did C2T proud by donning the C2T jersey on the podium. :-)

To access Mecca's online album, click here. Sorry can't link Picasa to Blogspot.

Sundown Marathon : account by Maryanne Wong

Last weekend’s ultra marathon was awesome!

I am certainly one that didn’t prepare enough for 84km.

My longest training distance was only 38km two weeks before race day; after one month break from running due to sprained ankle.

I went on to the race with mixed feelings. I more or less had planned to run/walk from the beginning initially but decided not the waste my energy for the first 42km. I am not sure if anyone could agree or experience the same but I sort of had a hunch that I will do better when enthusiasm level is high as well as with company of a few friends in the beginning of race will somehow get me to a certain good distance before I hit the wall or staggered out to run alone which can jeopardize the focus. If I could maintain a slow and steady run for the first loop, not too much exertion, secure 42km within 5.5 / 6 hrs, I am quite… safe. Afterall, my target was just to finish the race. I mean, I can’t be kidding myself here… this is 84km and I haven’t been training much.

So yeah, that was the mental calculation and that was exactly what I did.

The first loop started off alright, until 20km where I felt slight pain in left ITB. I was worried so kept my foot strike easy and as light as possible. I started to apply heat rub at 30km on left knee and quad just to keep it ok. I enjoyed the part from Changi-East Coast stretch but hated Kembangan-Bedok. Too much concrete, road humps, concrete slabs that made a lot of noise, the park connectors were very narrow. The sandy part in Bedok reservoir was a good break from hard pounding. I like this stretch. Many got sands in their shoes but I was lucky. Then those overhead bridges along Tampines-Pasir Ris stretch. Urrgghhh….they killed my momentum. For all the upward and downward slopes, high and low, I stopped and walked. My idea was, I can be slow but I can’t risk having any cramps. So, slopes – no good - walked. I finished 42km at 6:06.

At the pit stop, I changed into a new pair of socks, downed a pack of endurance drink, snacked half a bar of chocolate chip energy bar and off I go. This time, I ran with a plan 5min run / 2 min walk because I felt tired. However, just as I started the second loop, my legs were really heavy and the thought of another 42km, I started to loose it…..thought I may not make it. I was sleepy too. Thank goodness I saw 2 friends. I stayed with them throughout with 5min run / 2min walk interval. The same applied – slopes - walked. It was a good plan.

At 66km, I felt my legs muscles were pulling and at any moment, I could have cramps all over. I slowed down, walked, relaxed ….. another 18km, I can’t stop or just walk all the way, still too far to finish, too risky. I decided to ‘chase time’, make use of the opportunity before the cramp attack. So, I broke away from my friends. I ran ahead - still on run/walk basis but running slightly faster with smaller steps. The idea is to run as much and make it till 70km, then walk all the way if I must. I managed to keep going without having any cramps till 80km! I was thrilled. That gave me new hope. Empowered again, I ran to the 84km finish line.

The overwhelming ending got me teary, I didn’t see the time on official clock when I passed it.

Preliminary result on Sundown website is 13:42.

My Polar RS200sd clocked at 13:38.

For those who know my love-hate relationship with this running computer, I prayed that it is doing me good at least this time. Overall, I’ve been blessed – went to Chinatown for dinner. No MC on Monday. Absolute blister – FREE ! J

This was physically the longest and mentally toughest but crossing the 84km mark was a lot.. a LOT more sweeter!

Will I do it again? YES… I’m so in love with running J

Thank you for all your support and cheers.

Maryanne

Sundown Marathon : account by Winston Tan

I went to the race with a run/walk plan. 8min run with 2 min walk for the 1st 42km and 7min run with 3min walk for the 2nd 42k. The walk break will start after the first 18 min of running. My target isto finish between 13 to 14 hours which I believe is comfortable based on what I have done for my training. Anything under 13hr is a bonus. But things did not goes according to what I hope for.

After just 10km of running, my leg began to feel heavy. At about 20km, I felt some pain in my right quad. At 30km, pain in both ITB. And thing just went downhill from there. I realised that I am not perspiring much. My tri top and arm are still dry. This is when I know the going is going to be tough for the rest of the race because this has happened a few time during my training.

I finished the 1st loop in 5hr38min and started the 2 loop with a 10min walking break hoping that I will feel better after this walking break.
However, I still feel the same. So instead of doing my 7min run and 3min walk plan, I change to run 50 steps and walk 30 steps. This goes on until about the 60km mark when a blister developed under the ball of my right foot which I found out later was about the size of a 50cts coin. With this blister and pain in the bottom of both my feet, I decided that I will just walk the rest of the race hoping to finish within the cutoff time of 14 1/2 hr.

Finally after 13hr28min, I crossed the finishing line at Changi Village.
Even though the going was tough, I enjoyed the race and the "PAIN". At the end of the race, I am so tired that I even forget to collect my finisher medal.

Now I will like to thank a few person.

First of all, thanks to my wife, Chris, and my 2 lovely kids, Yan Ting and Peng Liang, who has given so much time to train for this race. They also stayed up till midnight to see me run passed the route at Tampines Ave 9.

Thanks to my colleague, Kath, who travel from the northern part of the country and joined me in the latter part of the race.

Thanks to Jeffrey and all at HiVelocity for organising the race. Thanks to Yong Seng who joined me for the night run. Thanks to Sharon about Karno book.

Half Marathon. Half Ironman. Full marathon. Full Ironman. Double Marathon.
Double Ironman?


Winston.

Sundown Marathon : account by Boon Pin and Meng Ee

Just a quick race report from me for my Sundown run with Meng Ee, my visually handicapped partner. I am including him in this email so that he can feel the warmth of the Crazy2Tri family. Meng Ee, meet my buddies. Buddies, meet Meng Ee. :)

Our debut 10.5km run went well, though I was not feeling 100 per cent and I felt the first water point was a bit far away from the start line. Thankfully, it was cool so we didn't feel too parched before getting our first cup of drink.

Though we only started after everyone had crossed the start line to avoid the crowd, Meng Ee was very consistent in his pacing and was able to progressively overtake some sighted runners who were either slower or had stopped to walk before the first water point.

The return stretch just after the road turning into the Desaru ferry terminal (am I right? wasn't able to see very well) was a little rough in that the path was narrow (the so-called seamless paved pathway ended just before the Cargo Terminal) and there was lots of low hanging branches to avoid. Then as we got near the SAF ferry terminal, some parts of the pathway had cracked due to the roots of the trees near those parts, and Meng Ee had to be alert to the sudden dips and bumps.

The next thing we knew, we were at the finish line where I heard briefly the announcer alerting the crowd to a blind runner crossing the line.

What was very gratifying for me was that this was the first time Meng Ee had ever run this kind of distance and yet, lots more left in his tank, so he could have gone on for more. As such, the ending was slightly anti-climatic, as in there was a little bit of a "that's it?" kind of feeling. Heh.

However, we had decided to be conservative in our first run and had estimated a 1hr 30mins timing. To finish about 10 minutes faster without dipping into any reserves was a good way to complete our debut.

Boon Pin	Koh	01:21:16.02	00:42:14
Meng Ee	Wong	01:21:15.85	00:42:14

We did a quick post-run interview with My Paper to finish off our earlier chat with the paper. Will keep you guys posted when the story runs.

BP