Training to Malakoff 2012 (Race Week)

Week 12 (03-19-12 to 03-25-12)

Day		Distance	Time	Speed	Route
Mon (Mar 19 12)
Tue (Mar 20 12)		11 km	56:09 min	5:06 min/k
	Easy, Notes: Aerobic Run 11 km. Pace 5:15.
Wed (Mar 21 12)		10.5 km	1:07:46 min	6:28 min/k
	Interval run, Notes: VO2 Max 10km w/ Short Intervals 5x800m with equal rest (5-k, 8-k, 10-k, 8-k, 5-k) Pace: 3:54, 4:00, 4:05 (3+4+3)
Thu (Mar 22 12)	Rest
Fri (Mar 23 12)		1.2 km	7:31 min	6:16 min/k
	Warmup / Cooldown
		4.4 km	18:45 min	4:16 min/k
	Training run, Notes: Wrong calculation of route distance. Suppose to run 5km @ 4:25/km pace.
		2.4 km	16:57 min	7:04 min/k
	Interval run, Notes: 6x400m @ 4:00/km
		0.6 km	3:08 min	5:42 min/k
	Warmup / Cooldown
Sat (Mar 24 12)		6.2 km	36:57 min	5:58 min/k
	Recovery
Sun (Mar 25 12)		16.8 km	1:09:42 min	4:08 min/k
	Race

	Run Distance:	53.06 km
	Run Time:	4:36:55 min
	Total Time:	4:36:55 min

After rest for 5 days due leg injured, came back to training ground and feel drop of stamina. The leg was still pain.

Checked the symptom via google, it was "medial tibial stress syndrome" or "shin splint". I tried to get enough rest and balance up training. Skipped the recovery run on Thurs, took diclofena, applied Perskindol, did some streching and massage I knew the pain won't go away even at the Race Day but my hope was I can last until the race finish.

The pain was at the site above left ankle. It was intense in the morning and after some rest. Continue moving will make the pain lesser. This is how I cheat myself over the training n race. And the pain when come back when I got rest.

I don't want to waste the 12-wk training just like that.

And ya, the race was good. The first time I ran at 4:06/km pace in any event. The speed train, interval, tempo and hill sprint was paid out. I can have some rest day and forget about running for a while.

Two weeks later (week 8 Apr) will start training for next marathon. The leg should get better by next week so I can accumulate some mileage before the training start.

However base on the intensity of the pain, next week seems too near.

Pray for it~