Post Marathon Updates

Well well. Time flies and it is already Mid Jan.
I have stuck on with my resolution on continuing my runs and not taking a long break lilke last year to keep the running in me.

Well, What has happened to me.
Firstly, health:
Pre 2009 Marathon Training Weight = 89kg
Current Weight = 80-81kg
Tummy reduced, waistline shrunk by 2 inches from 36in to 34in, I had to make new trousers for work and most importantly, even my running tights are getting loose at my waist. WOOHOO!

What do I expect to see? Hopefully, I can break back into the 70+ region, 75kg seems achievable by Mid 2010 and If I were to hit <72kgs, It will be the same weight I was at when I was in BMT.
Dun think I will ever be 68kgs again...(VJC running days)

How fast am I running now and what variations have I made for the "off-season" training?
Well, I am currently clocking >30km weekly mileage, comprising of 2X 7.5km on weekdays and 1 long run on Sundays >15km.

The surprising thing is about the strength I have gain and the deliberate attempts to do some off-season speedwork.

I remember when I first started to training for a marathon back 2 years ago, the 6km loop around my place easily took me 50mins. When I extended the loop to 7.5km, We were looking at 1hr to complete comfortably... pushing the pace back then would only yield me a 55min timing.

For the past 3 weeks, I have been pushing the night runs. It started with a 45min 7.5km, then I pushed it to a 43min. Last night??? 42:20. (5:45min/km) Short term aim: sub40min. WHY?
I reckoned I would need to be able to run 10km at a sub 55min pace and feel comfortable to be able to challenge a sub2H half marathon and potentially stretch for a 4:30 Full.

Am I close to it? Well, last weekend's ECP run was 19km done in 2H.. Almost there..
On the previous week, completed 15km at 1:30H... which was 10km/hr pace
Will stretch this to 25km at 10km/hr pace to guarantee a sub 2H half marathon.

Logically,I broke it down to 2.4timings as a gauge. Effectively, I am looking at running 3 consecutive 2.4km at 13:50 pace last night> Which I would already pass my 2.4 for Y1 3 times over. Excellent! (Self praise is no praise)
At long runs, I am running sub 15min 2.4kms like 6 times in a row.......

Next trial, To attempt to last 5km at Sub5min/km> This would definately mean a sub 11min for 2.4 and possibly close to a 10min flat.

I am Excited> Happy> Healthier >Look better (i hope) all because I picked up running again.

If Jeff can run, So can you.