Half way through the FM marathon schedule..

With a fabulous long run at GKVK (by far the best running location in Bangalore specially for long runs) yesterday(Saturday 11th August) in the company of brothers Nari and Vasu I reached the half way point of my 16 weeks FM training on a high note.  This was my first run in  GKVK  in 2012 - the last time was in December 2011 a few weeks before SCMM 2012. We did a total of 32Km+ in two loops of 17Km and 15Km+ - each loop being a mix of trail and road. My Garmin showed 20.15 miles in 2:55. 

At the half way point I feel quite positive and confident - except for a brief hiccup in weeks 7 and 8 the training has been pretty much on target. I had a sprain in lower back/hip twice in 2 weeks due to which I ended up skipping my week 7 long run (13 miles at 8:34 per mile pace). The week 8 tempo run was below par mainly due to the slushy crowded  stretch at EGL in which I ended up walking.  On the other hand I did my PB 5K in 21:51 at the Puma Urban Stampede on 5th August - beating my previous best by over a minute. When I started my formal training in the 2nd week of June my weight was just under 60 Kgs. Now at the end of week 8 the weight has stabilized to about 58Kgs which I feel is my optimal weight. 

Summary of the second month workouts : 

Week of July 16th (#5) 

• 3 x 1600 m  - target : 6:57; actual : 6:48/6:55/6:58
• 3 miles short  tempo run - target :  7:30/mile; actual : 7:24/7:45/7:29
• 18 mile long run - target : 9:04/mile;actual : 8:55/mile
• Cycling 1: 10mins Easy/20mins Tempo/10mins Easy
• Cycling 2: 10mins Easy/15 mins Tempo/10mins Easy

Week of July 23rd(#6)

• 2 x 1200, 4 x 800 m  - target : 5:06,3:20 ; actual : 5:02/5:01/3:22/3:17/3:20/3:20
• 5 miles mid-tempo run - target 7:45/mile ;actual: 7:38/7:42/7:32/7:37
• 20 miles long run - target 9:04/mile; actual : 22.16 miles at 8:53/mile
• Cycling1: 10mins Easy/15mins Tempo/5mins Easy/10 mins Tempo/5 mins Easy

Week of July 30th(#7) 

• 6 x 800 at 3:20 - modified to Yasso's 800 at 3:30 with 3 mins RI;  actual Yasso's 800 at   3:29/3:26/3:25/3:27/3:30/3:28/3:27/3:29/3:27/3:28/3:25
• 6 miles long tempo run - target :  8/mile; actual : 7:55/7:57/7:52/7:46/7:46/7:58
• 13 miles long run at 8:34/mile; Skipped the run due to a sprained side hip/lower back
• 5K at Puma Urban Stampede 2012 in 21:51
• Cycling1: 10mins Easy/20mins Tempo/5mins Easy/10 mins Tempo/5 mins Easy  

Week of August 6th(#8)

• 2 x( 6 x 400 m)  - target : 1:38 ; actual :1:37/1:40/1:37/1:42/1:36/1:35/1:40/1:37/1:40/1:40/1:37/1:40
• 3 miles short tempo run - target 7:30/mile; actual : 7:41/7:21/7:30/7:50 
• 18  miles long run - target 8:49/mile ; actual  20 miles at  8:40/mile 
• Cycling1: 10mins Easy/20mins Tempo/5 mins Easy/10 mins Tempo/5mins Easy 
• Cycling 2: 10 mins Easy/5 x (3mins hard,3mins easy)/10 mins Easy