| Week -17 (07-30-12 to 08-05-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 30 12) | |||||||||
| Tue (Jul 31 12) |  | 14.4 km | 1:17:04 min | 5:21 min/k | |||||
Tempo, Notes: 5km warm up, 6km tempo, 3km warm down. Tempo pace at avg 4:45/km.
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| Wed (Aug 01 12) | | 17.6 km | 1:38:52 min | 5:37 min/k | |||||
Medium-long Run
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| Thu (Aug 02 12) | | 8.4 km | 50:34 min | 6:01 min/k | |||||
Recovery
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| Fri (Aug 03 12) | | 15.1 km | 1:18:30 min | 5:12 min/k | |||||
Aerobic
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| Sat (Aug 04 12) | | 8.3 km | 57:59 min | 6:59 min/k | |||||
Recovery
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| Sun (Aug 05 12) | | 24.1 km | 2:19:10 min | 5:46 min/k | |||||
Long run
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Data as logged in http://www.logyourrun.com
This is the first training week for Macau Marathon also the first training cycle after a long break after injury (shin splint turn fracture, then ITBS). The training schedule is adopted from "Advanced Marathoning Second Edition", by Pete Pfitzinger and Scott Douglas, the same schedule I used for last year Standard Chartered Singapore Marathon.
The cessation of training had last 4 months and it did cost a lot of fitness. Two weeks was used to rebuild the mileage into 70km/week before the training start.
A dull pain could be feel at the fracture site after a few days run but it went away after the shoe was taken down. This cause me to wonder did the shoe not suitable for me? I will watch this pain closely, the first thing I want is the injury to return.
Comparing to the same training almost 1 year ago, the pace has dropped. The fitness level was not better than last year. It could due to the worry of recurrence of injury. I hope I could go stronger as the training goes.
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