The making of a marathon training plan: my 2012 SunDown Marathon plan in depth review

I'v made 24weeks training plan for next marathon.

I. Background
A marathon plan is different to 5k~21k plan because it should more emphasis on endurance training  than speed. Without strong aerobic building and energy conservation training, no one could avoid hitting the wall at the last 6 miles. Hitting the wall is mostly due to glycogen depletion or injury.

Human glycogen storage(mainly in muscle) is not sufficient for the race over 20 miles. For greater distance, after glycogen depletion, fat burning will take place as energy supply. This is less efficient energy supply so the the pace will degrade a lot under such circumstance (hitting the wall). The only way to compete in marathon race is to promote fat burning from start and conserve glycogen storage for the later usage. And the only way to train fat burning is spending great time in slow ruining (lowest heart rate zone, zone1 and zone2). The reason is when you run fast, more glycogen consumed and less fat burnt.  Nowadays most endurance training implement these so-called endurance run as the training base. A more extreme way to promote fat burning is depletion training. The endurance run is following to a depletion work out because lower glycogen storage also good to induce more fat burning. I did this in my LSD since this June: run in the morning with a empty stomach, no energy supply for more than 2 hrs. I even trained my self to 30km without energy supply. That was beneficial to my latest marathon.

Marathon is a long journey to human body. Any incorrectness in form or imbalance among the muscles would lead to injury in the race. If you have nonresistant syndromes like knee pain,lower back pain. It definitely will come after you in the race. The only strategy is to cure the injury before the race and prevent the injury. The most efficient way is post run stretch and core/ strength training.

In summary, energy conservation and injury prevention are two keys for us, the mortals to succeed in a marathon. So my major part of the training is based on aerobic build. I prefer heart rate training because it could well control the intensity of the workout and convenient to adjust in a adaptive way.  I'll continue my glycogen depletion training through out. I'll do post workout stretch after each training, and perform core/ strength training in the easy days (Monday, Wednesday, Friday). And of course, weekly training is on a "one day intense one day easy" basis. Further more, as a barefoot runner, more muscles are recruited in the run, so the "running economy" would be relatively low (compared to shod runner). So I add some plyometrics to Wednesday's easy run, trying to make some compensation.

II.Plan description
1.Pace decision:
The training is on HR basis.  Easy run/ long run/ bike will be carried in HR zone2, pace run in zone3, threshold run in HR zone4, repetitions in zone5. Marathon pace will be determined by Max Aerobic Pace in the week20's test, by refer to Daniels' pacing chart.

 2. Structure
The 24 week plan is divided in 3 phase: base, build and peak, each consists 8 weeks training. Base phase focused on endurance build (build up easy run milage ) and running economy (hill repetition). The build phase continues to build up endurance (extend long run range) and begins to improve lactate threshold (tempo run).The peak phase extends running millage to the peak level to get body adapt to the stress, and teach body to run the race pace (pace run). After 3 week's taper, then race.

Each week consists 4 day run, 1 day bike, 1 day swim and 1 day rest. The intensity is distributed evenly to void injury.

3. Situational appraisal
My latest Max Aerobic Pace predict I could run a 4:45 marathon. Let work on it.

New begining: Standard Chatered Marathon Singapore 2011

Standard Chartered Marathon Singapore 2011 is the new beginning of my running career. I have decided to run barefoot, run slow, never stop run in this race. So I began my barefoot training right after SunDown Marathon in May. It took me quite a long time to adapt to barefoot running, in a very slow pace (>7min/km) and low weekly milage (~40km). All is to prevent injury and hitting the wall.

Unshod running seemed to recuit more muscles than shod running, because I found a significant cardiac drift in my heart rate when I switch to barefoot. My pace drop a lot at the same HR when I took off the shoes. But day by day, I got my reward. My foot and lower leg muscles strenghtned. Knee problem never happene to me again. The only two problems were sole cutting/piercing during run and plantar fasciitis. Just a couple of days before race, I made a pair of Tarahumara Huaraches to carry me through the rough terrain and prevent sole cutting/piercing. For plantar fasciitis, I just kept my routine post run stretch to overcom, but could not cure completely.

I intended to run slow all becasue of my last two marathons. They all hit the wall. My first one hit the wall after 28km, I finished 4:57; My second one much better, hit after 34km. I realized the biggest enemy is not muscle cramp, nor stomach cramp. It was glycogen depletion drained my stamina out. I started too fast, my body consumed glycogen too fast and burn fat too too slow. The only way to break the wall is to train body to use fat as energy source more efficiently so that glycogen storage could last longer. So I start to train slow pace, slow enough to get idea energy conserving. Before the race, I could noly do that above a 7min/km pace.

Last race in the year, still I got a sound sleep, 10:00pm to 2:30am. I had 4pieces bread and a big cup of milo for breakfast. I wear GarminFR305 and HR strap to control the pace during race. I planned to run 7:07/km but decide follow HR monitor, make sure no overshot to 159bpm according to Daniel's VDOT chart. I brought my fuel belt and iPhone. I'll make the run different.

First time I took MRT to race venue in such a early morning, thanks the consideration of the organizer. But baggage deposit and toilet at the start point was still messy. I just managed get to the pen several minites before falg off, though I started out so early. 5:00am sharp, the queue began to move, it took 8min for me to move to the start gantry becaue I was at the back of 20000 runners!


1km, one senior runner asked me if my huaraches made from Vibram sole. I told him it was brought from US. He wore a pair of VFF. A lot of people wore VFF these days in SG. He complained people overshot too much at the beginning. I did not want to overshot and let him overtook me.



3km, the road closure in China Town was partial. So runners were stuck and many had to walk.

5km, the congestion was over after Esplnade brige, people began to fly away from me. first 5km AVG pace was above 8min/km. I didn't care. Just focused on energy conserving.

13km, daybroke. I followed the parade to the EastCoast Park. OMY, I will run half of marathon here. The road was narrow.

14km, because ran slower and sweat less than before, toilet time!

17km, I met Singapore Blade Runner, he seemed to suffered from injury.

19km, I felt urgent to pass motion. Just kept running and watch out for toilet.

23km, unbearble 4km is over, I took 10min here for toilet. Than I started refrehsed.

After 25km, I could not hold my HR <159bpm, So I decide to keep 7:07/km pace.

After 28km, many people began to walk, I began to overtook.

30km~33km, awesome Marina East, still under construction, same as last year. This is where I need my huaraches. Here I met a girl ran backward, seemed to inspired the walker but in vain. I knew the taste of htting the wall.

35km, after Maraina Barrage, I was still running. I was standing from where I fell. I was back to the city.

35km~38km, awesome terrain, thanks to huaraches.

38km, Bejamin Shears Brige, the heart break brtdge in SCMS. I did not slow down. Push through the 42k and 21k people. Thanks that 10k and 5km people not here this year. Uphill was much easier than down hill, I felt hamstrings' about collapse as downing from the brigde.

42km, I'm back, without stop. I did my 1st all running marathon. My timing is 5:24:15, almost 1 hr slower than this May. But it was awesome when complete a marathon without hitting the wall. Finally I mastered the key to the success of a marathon, managing the stamina.

The making of my 1st Tarahumara huaraches

I'v been dedicated to barefoot running since this June, over a year after I practicing it. Though I have put more than 500km in my soles, and achieved >30km in a single run. To my surprise, my soles are getting tender and thiner other than tough and thicker. I read from some article that it might attribute to my good running form. Less abrasision have been put to my soles. I'm happy with that by cutting by tiny glass is always a concern. Recently I have been cut by a glass and it took me whole day to pick it out.

I decided to get some barefoot shoes. The shoes should be no other than protecting the sole. Because I'm a minimalist, a barefoot runner. To my knowledge, the only answer is Tarahumara huaraches. There are two site offer Tarahumara huaraches. One is Invisibleshoe, and other is Barefoot Ted's Lunasandals. The only materials are Vibram cherry sole and nylon (leather) cord. One can also order online for the soling sheet only. I'v tried to order the sheet but payment failed in Cobblersupplies web site. So I switched to Invisibleshoe, which is cheeper than Luna Sandals.

I got the the 4mm sole and nylon cord (USD30 inclusive of postage) 9 days after orfer by shipping with Borderlinx.

I got the scissors and leather punch from neibourhood store (S$8.4). Followed the instruction from Invisibleshoe: trace the foot-->cut out the tracing-->tranfer the pattern to the soles-->cut the sole-->punch the hole in soles-->lacing

I'v made a fashioned lacing and tried 10km run the next day. It was amazing that such simple shoes realy could run! I found red marks uner lacing after run. A barefoot veteran told me it was normal after 1st run. He said is true, I never found those mark later.

The weekend I run these huaraches in 14km race of Northeast Run 2011.  It works as normal running shoes or barefoot. The only problem was, how ever I changed the lacing method, my feet always slipped to the back of the soles after run. I though I did not cut the right position of the side holes. May I could improve in my next shoes. Anyway it did not affect my running. I decide to wear them for the next week's SCMS2011 full marathon.

Oversea purchasing: a comparison between Vpost and Borderlinx

Both Vpost and Borderlinx could be used as a oversea purchasing agent. Because they could consolidate your goods and save shipment and delivery cost, after all you could not everything you want from Amazon.

I used Vpost to deliever my online purchasing, and this November I tried Borderlinx. Below is the summary of comparison.
1. Oversea aress: Vpost (US, UK, JAP, CHN); Borderlinx (US, UK)
2. US address (Portland, WA, west coast); Borerlinx (Columbus, OH, Chentral). The inland postage will depen on the distance between vendor and your shipment adress.
3. Concerge serveice: Vpost (NA); Borderlinx (Yes). It helps when the merchant o not accept S'pore credit cards.
4. Free waiting period: Vpost (1 month); Borderlinx (1month).
5. Shipment charge: I think the charges are similar. Both are volumn weight based, both 1.5kg parcel cost me ~S$30.
6. Payment: Vpost (creit card, internetbanking); Borderlinx (only Citibank credit card).
7. International and inland courier: I thnik both hire DHL.
8. Delevery time after consolidate of goods: Vpost (2 weeks), Borderlinx (1week). That is what I confused. In Vpost, I can not trace my parcel after I consolidate my goods before it came to S'pore; while Borderlinx provide me the parcel ID so that I check every move of my parcel in DHL. I don't know what happened to my goods in Vpost, did they hold my goods?
9. Purchase inform: Vpost (need send them a e-mail including purchase invoice); Borderlinx (No need). Borerlix looks more hassle free.

Below is my latest purchase from US. It cost me only 9 days from order to delievey. I was impressed by Borderlinx.

NorthEast Run 2011, my first race in huaraches

I signed up North East Run because it's originally launch date was my birthday, but later they postponed to year end due to MP's schedule conflicts. I did not cancel it because the venue was just at my door step, and the organizer also promised to offer me another $5 off if I didn't.  The race pack collection turned out to be rather annoying that I was told they run out of race T's size and I was granted one size larger. Later a lot a complains arose on facebook,  the organizer prompt react and committed to exchanging to the right size.


I'm quite a veteran runner this year and I slept well before every race. I woke up 5:30 this morning and had a big cup of Milo, 2 pcs of bread as pre-race snacks. At 6:20, I put on my new race shoes, a pair of Tarahumara Huaraches made last Tuesday. I had tried them for two runs to get used to. And the use of the protection to my sole is a must because I found three blocks in the race route not suitable for barefoot. I tied the sandles in a secure way and walk to Pasir Ris Park.

Wakling is a good way to warm up. When I reached the race venue, my planta tightness had already cured. There are already a lot of people gathered, wearing the red race Ts. When I made my way to the baggage deposit, I knew I was the only person who could keep smiling after race, because after days of rain, the meadow was rather muddy, there also expected to be lots of water "pond" along the route. I did some stetches at the starting line, there should be no more than 1000 runner for the 14km category, I knew quite a lot of local runner went for the Salomon trail run in Tampines and some in Penang for PBIM.

The MP waved the flag a few minutes passed seven. I set out with the parade, the route was narrow at the beginning and I also didn't want over shot. I manage to hold the pace but the exited parade lead my 1st km in 5:08/km pace, 1min faster than I planned. I slowly pushed forward to the front with a steay pace of 5:00/km. After 2km mark, most runner slowed down and began to jog. After the 1st turn the road was quite clear and there were just several runners ahead. I tried to follow the nearest runner, a blue shirt man running in 4:50/km pace. I thought he was not in the race, only did his weekend LSD here. Soon after 4km mark he slowed done and I overtook. Then I tried to catch my next pacer, on young man in event tee, ahead of him was a middle aged man in red and an old man in white tee. After 2nd turn before 5km mark I over took the young man . At this time all people were in best mood and maintained a steady 5:00/km pace. So for quite a long time the distance between us kept the same. I slowed down at 6km mark's slope and fell behind much. The jouney was lonely in the following 2km. My pace dropped a little for lacking of pace maker around. It was after 7km mark I caught up with the white tee old man. I though he was loosing his pace. Before the bridge I caught sight of the middle aged red tee man ran a short cut through the meadow to the bridge. both the old man and I did not follow him, though we were falling farer. I kept my 5:00/km pace better now because I was with people again. But I didn't noticed there was a F1 runner sneaking near and then passed me after 8km mark. His white ASICS tee shining away in 4:30/km pace. I just could not keep up with, letting him running away and away. It seemed that the short cut guy out of control and I easily overtook him at the water station before 9km turn, while he's already in coarse breath and moving hard.

Only 5km to go, I picked up a 100plus cup, took a sip, try to keep 5:00/km pace and trying not fall too far from F1 runner.  It was a hard chase in the following 3km and I was running in no man's land. But thanks to F1 runner, he led nearer to the leading runners. So I overtook a young man at u-turn of 12km mark. I felt aboundant energy conservation and decide the speed up. Then I swing my thigh to 4:30/km pace, passed a European runner before the 13km mark slope. I did not slow down and climbing, soon passed another runner in orange NTUC Income tee. The last km, I made a dash all the way down hill and finally caught up the F1 runner at the end of slope. Near the end point I began to sprint, Iwas trying to overtook last runner but he denfended his honour and I just one step behind.several meters ahead, another runner just passed the finish line. I checked my watch, it read 70min3sec. The official timing is 69:45, I ranked 22 out of 248 runners. I just completed in my planned timing. I could run better timing but no need, this race made easy and full o ffun. That is enough. Anyway it was my virgin huaraches run. A whole new experience began.

From Pasir Ris to Woodland, my farthest adventure along the Park Connector Network

I'v been running through YCK road to Central Catcment for some time. And I decided to go further. Then I checked PCN and found it could lead me to Woodland. It sounded nice, from Pasir Ris to Woodland, a unblievable quest.



I started up the journey with YCK-Lower Peirce Reservoir as before. And kept on Old Upper Thomson Road after Lower Peirce Reservoir Park gate at 17.5km mark. Then ran into Upper Thomson road from 19km to 21km mark. At 21km mark I switched to Mandai road and followerd it to Seletar Reservoir Park after Seletar Express corssover. After a scenic 2km run in Seletar Reservoir I switched back to Mandai road at around 24km mark. The route is a little bit dangerous for runner until 25km mark after Mandai avenue becasue there is no pavement and PCN. There were quite a few cyclist but no other runners were seen than me. After 1km dangerous running with auto vehicles, I reached beautiful Mandai road led to the Zoo. And then I switched north at 27km mark into Ulu Sembawang PCN. Crossed the ulu kampung I finally reached woodland PCN at Woodland avenue12 and Seletar Express crossover (29km mark). At 30km mark ritgt turned to Woodland avenue2, led me to my destination Woodland MRT station.

Old Upper Thomson Road

Upper Seletar Reservoir Park

Ulu Sembawang PCN entrance

Ulu Sembawang PCN

Woodland PCN

The total leght of this route is around 31km. Most part are covered by PCN except 1km sharing road with motos after Upper Seletar Reservoir Park. The route is scenic but the water points are limited at the secon half. I list the water point here: water fountain @ Pugol park (6.5km mark in this route), gas station 7eleven @ beginning of YCK Rd (10km mark), hawk center @ Lower Peirce Reservoir car park (16km, the end of YCK Rd), and gas station 7eleven @Thong Soon Green(21km mark). There is no water points until reach wooland.

POSB Run For Kids 2011, My Birhtday Run

I'm lucky to have the racing day falling on my birthday these two years. It is good to have a race as a birthday celebation. Last year I ran Nicorrettequitter's Run, and got a bronze trophy. It should have been Northeast Run in Pasir Ris Park, but finally they change their schedule to November. So I switched to POSB Run For Kids @ East Coast Park. It happened to be the same route I ran last birthday, only 2.5km longer. I'm not intended to set a PB over last year's Nike 10km. However it should be the barefoot PB because it was the 1st barefoot 10km for me.

I had not train hard as the 1st half of this year becasu I have been totally converted to barefoot run. My training volumn and spped have been limite by my feet and sole condition. I did not expect I could break 45min. So It was a easy night and I rested well. I woke up at 5:30 in the morning, had 3 slices of bread as breakfast, drank 2 bottles of water, then took a cab towards ECP. I had join the event last year. And rank 11 in the 8.5km race. This year it seemed to be more people joined in, mostly kids and their parents. As for adult competitive running, there were only 605 (according to final completion). Most competivie runner were running at another course for Yellow Ribbon Prison Run.

Like last year, I was easily to find a place in the 1st row of starting line to get a better system record (organizer said they only provide gun time). After flag off, I moved to the left side of the route, making way for the fast runners to overtake me. Because I need some time to warm up. Even though I still got faster start than I had planned. My target pace is 4:35, but when I reach 4km mark, it read 4:31 in average. I felt a little bit hard and pain in left ball of foot. So I relaxed my pace for a while and felt behind. I ran alone till I reached to finish line. The course was flat and barefoot running was easy. I managed to keep the pace through out and even could sprint before the finish line. I finshed 45:12 and I thought I could do better (sub 45). But I double my rank (22) than last year. Anyway, it was a good run. Both two barefoot run this year made me feel relax and full of energy. Now I have more confidence moving to barefoot marathon.

(Courtecy of Angie Teo, resized)



S'pore Bay Run& Army Half Marathon, My 1st barefoot half marathon

Since last July, I have been train for minimumlist shoes/ barefoot for over a year. I decided transfer to pure barefoot after this May's Sundown Marathon. I'v been tired of high intensity workouts such as intervals, and found that I lacking of base build. I'v failed to reach 90% base run during previous training. I thought it a good idea to make my pace slower by barefoot running, and improve feet strength at the same time. Till August I'v been fully transfer to barefoot running, and the pace was slow enough. But the bad side is my weekly milage could hardly achieve 40km+, due to the much higher stress accumulated on my feet and calves.

I decide to run the 1st half marathon before the race. I'v dare not set a goal for new PR, because I'd just failed a time trial 1 month ago (I did 2:12 for HM). I just wish to complete the race in 2hrs. As my children grew up, I took them to more activitied during weekends. The day before race I brought them to the Kite Festivel @ Marina bay. I'v also checked the road conition there...I felt asleep very quickly @ 11pm that night after a hard day's play with my children. And woke up @ 3am the race day. I ate two slices of bread, and drunk ~400ml water. Took 2 bottles (12oz each) of energy drink as race supply, I caught a cab in front of my flat. I reached Fullerton Hotel @4:10 and checked in my bagage @4:30 after unload my stomach completely. I felt I could fight for a run. Then made way to starting point @ Esplandae bridge.

Unlike last year (flagged off 15min earlier), this year flagged off right on time (5:15am). Weather was cool, I made a very slow start up (~7:00/km @ 1st km) as a warm up. I never did prior run warm up and stretches. Then I geared up to my target pace (5:40/km) progressively (till 3km mark). I maintained this staedy pace perfectly and kept running in the middle of 2hrs pace until 15km. Most of road condition was acceptable until we passed Marina Barage. I have to slow down and watch for every step in the dark to avoid stepping into something sharp. Soon we reached Kalang park connector, the road wass good again and the scene was beatiful. We saw Mraina Bay skyline again! Another challenge was Nicol Highway, the road condition is unpleasant and wore out my sole soon. I even felt there going to be blisters on left sole and decided to finish the race before it was too late. I speeded up a little bit and left the 2hrs paces behind me after 15km mark.

I was surprised to find that not much sweat and heat accumualtion this year! The weather was perfect for a race. Even though we loop round filly Fort Canning Park, I did not slow down my pace. The last mile mark passed quickly, I'm sure there should be short of distance after 18km becaue the race report said I'd run a insanely high speed of 4:00/km pace. I'v measure the last part from 20km mark, found it was 400m shrot for the last 1.1km. Most people said their GPS clock 400m~800m shorter and I thoguht it made sense. I finished 1:52:03 as a new PB which should have been 1:56~1:58. I did not made full effort for the run so that I sprunt with 2:20/km pace at Padang. I'v passed 79 runners and only 7 passed me @ last 3km, I ranked top 10% among the runners, 1% drop from last year. It seemed most people made their PR too.

Aside from the short of distance. It was a overall a well arranged event. A whole new route, with beautifull scenary. Good road closure, even at the heart of the city (though most motorist had complained). Very sufficient hydration station alogn the route (though I never use them). Very ensusiated cheerleaders. Efficient bagage check-in and toilets. Last and most important, no more boring ECP run, no more leg broken Benjamin Shears Bri.dge.

I'v achieve my goal, 1st barefoot half marathon. No blisters, steady pace, 2nd half faster, finish line sprint, PR. I'v got all I want. How could I complain? Just start my next dream, 1st barefoot marathon this Dec.

Explorative running: from Pasir Ris to Upper Peirce Reservoir

Heard from the forum that famous http://runningsucks.blogspot.com/2007/04/pierce-reservoir.html. It is not far away from my planned running route from Pasir Ris to Yishun. So I cut from scenic Yio Chu Kang Rd to it this Saturday.

The route is linked up with Pasir Ris Park Connector, Serangoon Park Connector, Buankok Park connector and YioChu Kang Road. At then end run through Old Upper Thompson Road to Uppaer Peirce Reservoir Park. The route is running through iconic Lorong Halus Wet Land, along Serangoon River to Pungol Park, then through Buankok Green to scenic Yio Chu Kang Road (YCK Rd), full of tree shed and few traffic lights, especially @ Yio Chu Kang Road (7km long with only 4 stops). It is very promising for leisure running. The only problem is the hilly terrain (Yio Chu Kang Road and Reservoir Park) and very few refreshment points. I found 2 water fountains, one is @ Pugol park (6.5km mark in this route), another is @ Upper Peirce Reservoir car park (19km mark). The other supply points are one convenient store @ beginning of YCK Rd (10km mark), and food center @ Lower Peirce Reservoir car park (16km, the end of YCK Rd). I think it sufficient  for veteran runners.

For endurance training purpose, I started the exploration 2pm this Saturday afternoon, with 900ml plain water supply. I took as little water in the first half to avoid gastric pain. I worked but I found a little bit dehydration (sightly ear pain) in the sun before I reach the tree-shading YCK Rd. It was all better when I directed to the terrain of Peirce Reservoir. More shades and it was just like running in a  big air con room. But soon I was shocking to see the two dreadful consecutive slopes after park gate. It was a nightmare when I had to turn back. No wonder few runner being spotted along the route. The monkeys were also annoying as McRichie ones. I was attacked by a mini one who was also attacking a cycling boy before me. When I finally reached the famous "Air Con road", it was not so impressive as I imagine, but I do felt a fresh breeze when I stepped in. It was quiet and to my surprise, the roa condition is good enough for barefoot run.

Lorang Halus Wet Land

Serangoon bridge (over Serangoon River @ Lorong Halus, linking Pasir Ris with Pungol)

Pungol Promenade (Along Serangoon River, ~1km long board walk)

Serangoon River (Reservoir)

Serangoon Park Connector

Pungol Park

Upper Peirce Reservoir Park gate (opens 6:00am~7:30pm daily)

Monkeys @ Upper Peirce Reservoir Park (beware monkey attack, do not feeding and teasing)

Two big slopes after Upper Peirce Reservoir Park gate (very demoralizing)

The damn dividing Upper and Lower Peirce Reservoir

Upper Peirce Reservoir

Lower Peirce Reservoir

Famous "Air Con road"