| Week 06 (02-04-13 to 02-10-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 04 13) | |||||||||
| Tue (Feb 05 13) | |||||||||
| Wed (Feb 06 13) | 15 kilometers | 1:15:51 min | 5:04 min/kilometer | ||||||
Lactate Threshold, Notes: Mon was rest day. Tues took extra rest due to the tiredness after Sun long run. Left feed and heel pain was improved a lot. Did a first tempo after back to road. 5 km easy, 6 km target 4:30/km, and easy back to finish. Was able to sustain the pace, could be due to 2 days of rest. Consider good start for myself.
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| Thu (Feb 07 13) | 11.4 kilometers | 57:23 min | 5:03 min/kilometer | ||||||
Easy, Notes: Initial plan was a medium-long run for 2 hours but cut short to 1 h for family dinner. Raining while run. Planned to have easy run but ran at fast pace, could be due to rain and cold weather. Heart rate recorded low not sure if its cause of low temperature. The elevation data was not accurate as I ran at USM Transkrian which is a very flat route.
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| Fri (Feb 08 13) | 23.4 kilometers | 2:00:18 min | 5:09 min/kilometer | ||||||
Medium-long run, Notes: This is yesterdays medium long run. Ive plan a long run on Sun which make two runs too close as what happen last week. It could be due to two day of fast pace, Ive ran this run faster than I expected. At the second half, there were a few km was done below 5:00/km. I knew this is not good for the mileage, but the urge to maintain the pace was stronger. Relatively flat terrain, will tried go back to some mild uphill next week.
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| Sat (Feb 09 13) | |||||||||
| Sunday (Feb 10 13) | |||||||||
I've missed yesterday workout as a visit to cousin was planed at 6pm. However, it's a recovery, so I can tell myself it's ok.
And there's another visit at an unknown time somewhere between now till dinner time. And no one is ready yet.
So while waiting I guess I can take this time to sum up this week's training.
It's new year week and today is the First Day of Chinese New Year - Gong Xi Fa Chai.
With holidays around, it suppose to be good days for run. No work, no rush for alarm.
And even can add in one or two more stretching and core body workout.
I did the first tempo run after returning to road. Although it's only 6 km at a slower pace than before, but it was all good. Can't be too addicted about it.
6km splts - 4:28, 4:28, 4:34. 4:24. 4:22, 4:14
However, following the tempo all run seems to be done at a faster pace. I am not sure is the memory mechanism of muscle or the addiction.
Outside of left feet and heel was much improved that last week.
Although I was running with PureFlow that I had complain last time, I feel it's suit me now.
I find that toward the end of long run when the leg was tired, I'll recruit heel into running and land more on the heel. Which is then I'll feel the pain at the left heel.
Before Macau Marathon, I changed from PureFlow to Launch for the heel lift of Launch, now I am wondering did it cause the problem of left feet. Human are really hard to please, as everything they will find a reason for it.
Strong ankles, foot and knees are crucial. I envy those who unconsciously build a strong base since small, whether from playing childhood games, running around neighborhood, high school athletic training, etc. They shall not waste a gift they have.
Come to Chinese New Year it's unavoidable to have lots of food around tru out the day. Main meal will not be without meat, pork, fish, seafood. They come in all type of styles - fried, cooked with sauce, salted. If there's vegetable, I find it is either too oily, or less fresh than the raw one. Cookies will be seen on every table.
And I noticed I started to complain about food.
I should appreciated this because staying outside I can't always have so many food. However I noticed my diet has changed.
There's on thing good that there's lots of fruits too~
Okie, time to shut up. If today's run don't happen, I'll do a double tomorrow.
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