Training to Malakoff 2012 (Week -10)

Week -10 (01-16-12 to 01-22-12)

Day		Distance	Time	Speed	Route
Mon (Jan 16 12)
Tue (Jan 17 12)		7.7 km	45:22 min	5:54 min/k
	Easy
Wed (Jan 18 12)		9.6 km	58:55 min	6:08 min/k
	Interval run, Notes: Warm up: 1.2km Interval: 4x1mile at 15-k pace, rest 1.4 time 4x200m at 3k pace, walk back rest same interval Cool down: 1.2km
Thu (Jan 19 12)		10 km	58:36 min	5:51 min/k
	Recovery
Fri (Jan 20 12)		15.4 km	1:18:27 min	5:06 min/k
	Tempo run, Notes: Warm up - 5.7km (5:15-5:30 pace) Tempo run - 6 km (4:20 pace) Cool down - 3.7 km (6:00 pace)
Sat (Jan 21 12)		15.4 km	1:21:04 min	5:16 min/k
	Easy
				5:16 min/k
	Easy, Notes: Aerobic Run Pace range from 5:00-5:20 for the 12km in USM Campus. Leg was fresh, might due to low temperature because running in rain.
Sunday (Jan 22 12)		24.7 km	2:03:22 min	5:00 min/k
	Long run, Notes: 25k Cut Down Run, increase pace every 5k. 5k - 5.22 pace (target achieved) 5k - 5:01 pace (target achieved) 5k - 4:40 pace (target achieved, except after stopped for drinks) 5k - 4:29 pace (target partially achieved. Body started to feel tired) 5k - 4:19 (Failed. First 4k ran at 5:10-6:00 pace, last 1k complete in 4:00 pace) Body was exhausted at the last 5k. Is it dehydration, previous training or body still not fit to run at the pace? Will try to get enough hydration on next try.
		2.3 km	14:56 min	6:30 min/k
	Warmup / Cooldown, Notes: Cooldown

	Run Distance:	85.13 km
	Run Time:	7:40:42 min
	Total Time:	7:40:42 min

First week training to Malakoff 2012. Schedule adapted from Runner's World, with some modification on mileage. I tried this schedule before for SCKLM 2012 Half Marathon. It put a lot of pressure on body as it contain 3 hard days in a week. Upon finishing the first week the body feel very tired. I think the key is how to avoid over-trained while advantages from hard training.