| Week -8 (04-29-13 to 05-05-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 29 13) | 11 kilometers | 1:06:49 min | 6:04 min/kilometer | ||||||
Recovery
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| Tue (Apr 30 13) | 14.2 kilometers | 1:18:25 min | 5:31 min/kilometer | ||||||
General Aerobic
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| Wed (May 01 13) | 15.1 kilometers | 1:21:35 min | 5:25 min/kilometer | ||||||
Intervals, Notes: VOxmas with 6 x 800 m 5 k race pace. Target 3:54/km, rest 2:10 Splits: 3:55, 3:51, 3:49, 3:52, 3:54, 3:55
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| Thu (May 02 13) | 11 kilometers | 1:07:02 min | 6:05 min/kilometer | ||||||
Recovery
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| Fri (May 03 13) | 6 kilometers | 36:36 min | 6:05 min/kilometer | ||||||
Recovery (PM)
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| 18.2 kilometers | 1:34:43 min | 5:12 min/kilometer | |||||||
Medium-long run (AM)
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| Sat (May 04 13) | 13.1 kilometers | 1:12:05 min | 5:29 min/kilometer | ||||||
General aerobic, Notes: with 10 x 100 m strides
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| Sun (May 05 13) | 26.4 kilometers | 2:15:38 min | 5:09 min/kilometer | ||||||
Long run
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For the first time I try the schedule of Medium long run in the morning and a recovery in the afternoon. This training is interesting to me as the schedule specially call for Medium-long run in the AM and recovery on PM. For other training in the schedule, it didn't specific the time of the day. In some instance, it says it's OK to flip the schedule to the time that it's more likely to perform well, for example when the training call for a tempo in the morning and recovery in the afternoon (which I don't encounter in this schedule).
For medium long run in the morning and recovery in the afternoon, it says "try to stick to the schedule as written." It explains that a short evening run on days like this (medium-long in the AM) will boost additional endurance, and if doing it reversely will likely to detract the quality of medium-long run. However, it ended saying that, if one are required to wake up too early on a midweek, it's probably do it in the evening. "Use your judgement". Things always have two sides. Perhaps the author is written it for more experienced runner which are more fit. Whether this will benefit me, no harm trying it.
I skipped most of the doubles on recovery days. As for a normal working day, to complete a 10 km run will need me to wake up at 4 a.m. To wake up at this hour is not a problem if it happen for whole week, however it needs several days to develop the sleeping pattern. When consider this into the whole week training which training done in the evening, it's difficult to develop the sleeping pattern when some training will end late, especially when medium long run is usually proceeded.
However, God blessed I still have a relatively consistent working hours, with occasional night shift. I can't imagine is the life pattern fall out of the pattern I have now. I already experienced it while preparing for the project at work for this training cycles. And work will certainly won't stay the same. Should I be prepared for it, or just get myself blinded until it come?
I envy the kind of mileage you are doing now. It will certainly pay off in the long run. Wish I could even do half of what you are doing now.
ReplyDeleteYa it is said that aerobic development takes time. I hope I can continue to do this.
ReplyDeleteYour profession needs you, and also other commitment too. If I were you, I would not able to even do quarter of this, or would have given up. Your perseverance is what me (and other runners too I believe) always look up to.
Good luck for your Comrades. Enjoy!