| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 11 13) |  | 9.4 kilometers | 55:34 min | 5:55 min/kilometer | |||||
Recovery
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| 6.1 kilometers | 35:27 min | 5:50 min/kilometer | ||||||
Recovery
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| Tue (Feb 12 13) | | 17.5 kilometers | 1:27:23 min | 5:00 min/kilometer | |||||
Easy, Notes: Ran in rain, cold weather might cause pace to be faster. Notice landing of left feet not natural and frequently cause pressure on shin bone that injured last time. Strengthen the leg, change shoe or should do a foot analysis?
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| Wed (Feb 13 13) | |||||||||
| Thu (Feb 14 13) | | 15.4 kilometers | 1:22:54 min | 5:22 min/kilometer | |||||
Easy, Notes: Ran in Launch. Felt the hardness of sole and less flexibility as compared to Pureflow. Im really not sure which one is suitable for me now. Glycerin had done good for me on training, however I need one suitable shoes for raceday.
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| Fri (Feb 15 13) | | 13.4 kilometers | 1:19:25 min | 5:56 min/kilometer | |||||
Easy, Notes: Ran at Botanical Gardens Hill. The uphill there are short, and some uphill are sharp. Good place to do sprint but perhaps should look for trail for longer elevation route. However feeling of the resistance after the run. Wish can have more training like this.
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| Sat (Feb 16 13) | | 7.8 kilometers | 44:17 min | 5:39 min/kilometer | |||||
Recovery, Notes: Start the run in a rain is ok. Raining at the middle of the run is ok. But downpour at 600m to end of a recovery run gave a not worthwhile feeling. Anyway, get used to it and its alright.
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| Sun (Feb 17 13) | | 31.4 kilometers | 2:45:55 min | 5:18 min/kilometer | |||||
Long run, Notes: Plan to do a long run more than 2h 30min. However understand that this week already overmileage, and decide to take the pace easy. The cloudy sky provided a good start at 5pm, although shiny sun sometime peek out but the heat was still tolerable. Constantly feel uneasy for the left feet. Something is wrong, its either the pronation problem or the shoes. The feet and the palm, there were not huge pain it was not as natural as right feet. I was thinking of a foot analysis could help and get a suitable shoes but dont know about any specialty in this area around Penang.
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Part of the distance was built due to psychology imbalance of not able to run during last Sat and Sun.
Knowing that it could be too much of stress, the runs was carried out on moderate pace, with one day rest on Wednesday for core training and stretching, and two recovery days.
Friday ran on botanical garden for some hill route. The feeling after running with resistance is grate.
For many weeks the dull pain behind left heel (suspected plantar fasciitis) doesn't go away. It should take some time but will it heal if I continue to train? Day by day I feel there's some different between left and right feet. Right feel was so natural and as if it was supporting what left feet lack of.
As a review, I used to be in Brooks Glycerin and it did good on me on training. Even though suffer for shin splint and fracture while on that shoe but I believed it's due to over trained. This cycle of injury start right after Macau marathon, where I got Launch and Pureflow wore alternately. Bought them due to lightweight for the race. It could be the shoes, if it is, then I guess I should go back to Glycerin and look for a suitable lightweight for race, tempo and interval. It could due to underlying problem for my left feet, and the cumulative stress has bring the problem to surface. If it is, then more correction need to be made than just type of shoes.
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