< | Week -14 (03-18-13 to 03-24-13) |
Day | Distance | Time | Speed | Route | |||||
Mon (Mar 18 13) | 9.8 kilometers | 58:53 min | 5:59 min/kilometer | ||||||
Recovery
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Tue (Mar 19 13) | 16.3 kilometers | 1:29:30 min | 5:30 min/kilometer | ||||||
General Aerobic, Notes: with 10 x 100 m strides
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Wed (Mar 20 13) | 9.8 kilometers | 1:00:41 min | 6:10 min/kilometer | ||||||
Recovery, Notes: Medium-long run changed to Recovery due to come back late from work.
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Thu (Mar 21 13) | 22.6 kilometers | 2:01:02 min | 5:21 min/kilometer | ||||||
Medium-long run, Notes: Tired on leg. Recover from Sundays race was slow. Plus the 10 x 100 m strides on Tues.
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Fri (Mar 22 13) | 18 kilometers | 1:43:03 min | 5:43 min/kilometer | ||||||
Medium-long run, Notes: Started in thunder rain. Ran hilly loop in Botanical Garden, 4 big loops plus 4 small. Blisters on left feet become worse due to the wet shoes. The shoes is fitting me not well. Its time to get one new pair but headache again to find a suitable one.
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Sat (Mar 23 13) | 10.2 kilometers | 1:01:05 min | 5:58 min/kilometer | ||||||
Recovery
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Sun (Mar 24 13) | 32 kilometers | 2:58:22 min | 5:34 min/kilometer | ||||||
Long run, Notes: I categorize this as the worst long run I have so far. The worst start with the tired leg, and everything followed. The weather at 5pm is hot. The pace continue to be slow and couldnt take up the effort. I thought the second part will be better when the sun set, but the reverse happened. At about 14-16km, dark clouds covered the sky but only plenty of rain. There was no wind and the weather was so humid. Even worse the rain evaporated the heat from the road. I can feel my body totally hot. It was physically and mentally torture. The pace didnt improve till the end of the run. Will really remember this experience.
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Wed Med-long run changed to recovery as I came back late from work. However I don't think I able to carry the med-run on that day even if I have time, given the tired leg.
One thing I notice that the leg turn over was fresh day after the race. However, the tiredness came in days after.
The Sunday long run was my worst experience.
However, am glad another week completed too.
Another very impressive weekly mileage. Where do you normally do your LSD? I think not many people will start their LSD at 5pm. :)
ReplyDeleteBTW, you listed there Taipei Marathon a your upcoming event. Has it opened for registration?
Hi, usually I did long run at my hometown, inside USM Transkrian Campus or around it. If I stay at Penang island for the weekend, I'll run Botanical Garden loops and then to Padang Polo.
ReplyDeleteTo have long run in the evening as I prefer one day rest between training. At times I'll adjust it to morning when there's appointment of task. For 5pm, because I don't wish to finish too late, so family won't wait too long for dinner, and can rest early for Monday's work. How I wish our weather permit us to run at 3pm or 4pm!
For Taipei Fubon Marathon, I think the registration haven't open. I saw the date from AIMS website. :)
kent. Your mileage is very high. This may be a case of too much too soon. Have a 'recovery' week this coming week with less mileage and allow your legs to recover. Otherwise, there may be danger of injury especially with tired legs.
ReplyDeleteTake care!
Ya, that week was my highest mileage so far, proceeding from a race, with a two back to back medium long run on Thurs and Fri. Totally wrong approach. After this week (end 31/3) will come a 'recovery week'.
ReplyDeleteThanks Francis, sometimes we just need someone to tell us to 'slow down, stop'. I've done today's recovery pretty relax after reading your comment.