Training to SCKLM 2013 - Week -11 - Reverse Route

Week -11 (04-08-13 to 04-14-13)

Day		Distance	Time	Speed	Route
Mon (Apr 08 13)		11 kilometers	1:07:31 min	6:08 min/kilometer
	Recovery
Tue (Apr 09 13)		18.3 kilometers	1:31:47 min	5:02 min/kilometer
	Lactate threshold, Notes: 18 km with 8 km at 15k race pace 4:10/km. Splits: 4:11, 4:09, 4:12, 4:03, 4:01, 4:03, 4:04, 4:04
Wed (Apr 10 13)		24 kilometers	2:10:19 min	5:26 min/kilometer
	Medium-long run, Notes: Did a reverse route. 8 rounds at Padang Polo which is flat, then 7 rounds at Botanical which mild elevation. Put elevation at 2nd half was quiet challenging. Should do this more when have time.
Thu (Apr 11 13)		11 kilometers	1:06:10 min	6:01 min/kilometer
	Recovery
Fri (Apr 12 13)		21 kilometers	1:48:09 min	5:09 min/kilometer
	Medium-long Run, Notes: Best run experience at Botanical Garden big loop so far. For unknown reason today leg was able to take the hill and downhill. Knowing this could put stress on leg but just cant stop to try test the extent.
Sat (Apr 13 13)		13 kilometers	1:11:28 min	5:30 min/kilometer
	General aerobic, Notes: with 10 x 100 m strides
Sun (Apr 14 13)		32 kilometers	2:51:40 min	5:22 min/kilometer
	Long run, Notes: Kristal - Polo x 12 - Jesselton x 4 - Polo x 6 - Kristal A very tough run. Initial plan was to run flat course first at Padang Polo 12 loops then to mild elevation course at Jesselton and Botanical Garden to complete the run. Padang Polo loops was OK, leg turn over was good and maintain at 5:10-5:20/km pace. However, the weather was extremely hot although with it was cloudy. The body literally was burning. Rehydrate very frequent. The first time I stopped to go washroom to wet head and neck. Everything turn bad when headed to Jesselton. The leg was so exhausted to run that mild elevation. It was like continuous pain and burning at the feet and calf. Gave up after 4 loops and return to Padang Polo. Continue 6 loops and back. I could say my condition was half dead. Wet my head and neck twice this round. On the way back at around 28.8 km, hit on the edge of walkway and fell. Stopped my body with right leg and felt small twitch at lower stomach. I guess the sudden halt used the abdomen muscle. After scanning by body, continue ran and back.

• 	Run Distance:	130.31 kilometers
  	Run Time:	11:47:04 min
  	Total Time:	11:47:04 min

1st week of mesocycle 2 - Lactate Threshold & Endurance. A 5 weeks cycle that consist of longer tempo, a marathon pace run and higher mileage.

Few days off from work, enable the run to start earlier. By this I tried to reverse my usual medium long run and long run route, which put mile elevation route at the second part. Usually I need to go Botanical Garden first as it's suitable to run when it's dark.

Turn out, it was not easy. Starting easy and as you get tired, and you know the worst is not over. However this is the type of route some race design. Put a sudden hill at the 38 km. Or the bridge like in Macau Marathon. Took the lesson from that, I should do this more often when there's chance.