| < | Week -10 (09-17-12 to 09-23-12) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 17 12) | |||||||||
| Tue (Sep 18 12) |  | 6.2 km | 37:06 min | 5:59 min/k | |||||
Recovery
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| Wed (Sep 19 12) | | 23 km | 1:55:57 min | 5:02 min/k | |||||
Medium-long run, Notes: Kris-Botx5-Polox8-Kris
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| 10.3 km | 1:03:41 min | 6:11 min/k | ||||||
Recovery
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| Thu (Sep 20 12) | | 8 km | 46:43 min | 5:50 min/k | |||||
Recovery
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| Fri (Sep 21 12) | | 18.3 km | 1:33:58 min | 5:08 min/k | |||||
Tempo, Notes: Lactate threshold 18km with 10km 15-k pace target at 4:00/km. Run to and fro at Rose Ave. Pace between 3:44/km - 4:14/km. 10k - 40m 58s 4:05/km - fastest 10k for myself.
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| Sat (Sep 22 12) | | 10.2 km | 1:01:46 min | 6:03 min/k | |||||
Recovery
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| Sun (Sep 23 12) | | 32.4 km | 2:45:57 min | 5:07 min/k | |||||
Long run, Notes: Kris-Fettes-Straits Quayx3-Bagan Jermal-Polox9-Kris
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The main pressure of this week came from the tempo run on Friday - 18km with 10km at 15k-pace. The pace of 10km tempo I did for the last training session for Malakoff was 4:20/km. With a target pace of 4:00/km this time, it certainly make me nervous, whether will I fatigue pre-maturely, and wasted the training session.
Last week tempo was done at Rose Ave that need to run to and fro, which I tried to avoid this time. However, the rain in the morning again made Polo Ground accumulated with water that not suitable for run.
After 5km of easy run, I accelerated into tempo pace. The first km completed at 4:02/km, and sudden fatigue brought down the pace to 4:14/km at 2nd km. More conservative as the run just started, I slowly picked up pace from 4:11/km on 3rd km, 4:05/km at 7th km, and 3:44/km at 10th km. The pace were highly unstable and it showed poor control. The last 2km was fast as it was more relax up to the end, but would it bring into anaerobic system rather than aerobic, I don't know. I've read that a tempo should run at relatively even pace, which was not my case today. Effort wise consider "relatively hard", to some extend that "don't know will able to complete or not". However a bit of slow down or relax did help bring back the energy.
Split:
6 - 4'02"/km
7 - 4'14"/km
8 - 4'13"/km
9 - 4'11"/km
10 - 4'11"/km
11 - 4'07"/km
12 - 4'09"/km
13 - 4'05"/km
14 - 3'56"/km
15 - 3'44"/km
The second core training will be 32km long run on Sunday. The run started with disturb mind on uncertain route (where to run), and some personal stuff in mind. The first 5km was like to the end of run, and I couldn't wait to finish it. Steps were heavy, mind was reluctant. This was completely different from last week. I realized if I want to make this distance easier, I need to get my mind clear. At first I was running alone, and then I saw runners started to passing me, some approaching from opposite. Focus on their steps, I slowly calm down and body started to get warm. I found that the state of mind really affect one's running, especially during the long run. For the stretch of that distance, and you know it's still 2 hours away, a disturb mind will only bring torture.
While I was at Polo Ground for the last 13km, a young good runner (a raising star, father is a star too in the running field) ran past me. This was the first time I see him run, the running gait was amazing. I was on my 5:00/km pace and he went past me just like running a recovery run. The stride was beautiful and the whole motion looked stable, exchange of feet was just nice, hit the ground and lift, and the speed is fast although looked slow! This make me to think again how a person can change a running gait, is there any particular training? It is conscious, or need to do it unconsciously?
It is really good to see people running.
Thanks for another good week.
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