| (01-14-13 to 01-20-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 14 13) |  | 7.7 km | 45:56 min | 5:58 min/k | |||||
Recovery
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| Tue (Jan 15 13) | |||||||||
| Wed (Jan 16 13) | | 9.9 km | 57:31 min | 5:50 min/k | |||||
Easy
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| Thu (Jan 17 13) | |||||||||
| Fri (Jan 18 13) | | 14.1 km | 1:18:19 min | 5:34 min/k | |||||
Easy
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| Sat (Jan 19 13) | |||||||||
| Sun (Jan 20 13) | | 23.4 km | 2:11:22 min | 5:37 min/k | |||||
Medium-long Run
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During the 2 weeks had spent time to do core and flexibility workout. It's my plan to incorporate more supplementary session like these into training. It took discipline and planning.
For the coming training will also incorporate hill run, which I avoided for the last training cycle.
The aim for this week is to build up the mileage and gain back the aerobic capacity. Of course the most important thing is to assess the recovery state of the injury site.
4 days for easy run and there was no complain from the knee. The pace was maintain at easy effort. No sprinting no rushing. However the heel still have dull pain after training, got relief with stretching.
This week running was rather enjoyable as I "run to the time" instead of "run to the pace". Understand that the fitness would definitely dropped and the aim was not pace, I ran at easy effort to certain duration of time, for example 1 hour or 2 hours.
However, 8km or 10km was not as easy as last time. I can felt the tiredness every time I ran over the mileage I logged at previous session.
Sunday Medium-long Run was not a good one. Starting too fast and extremely tired at the second half. The fitness could be one reasons as to run a 2 hours after two weeks of rest. The run started at 5 pm, which the weather was so hot. Hydrated every 2 km for the first 10 km. The heat was intolerable and it made me more tired that the effort I felt I put on. Until the second half when the sun started to set the running heat got away only the run gets easier. However the last two km was extremely bad. Reached home and the action to open the lock made me restless. I straight down with two cups of isotonic feeling I'm about to out. I guess the heat was doing very bad on me and the hydration was not enough. Checked the running stats found that the first two km was done at 5:12/km, and the pace gradually drop. Not the training that I plan for. While typing this, I am still at the process get myself hydrated back.
Looking forward to next week.
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