| Week -2 (06-10-13 to 06-16-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 10 13) | 10 kilometers | 1:03:02 min | 6:18 min/kilometer | ||||||
Recovery
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| Tue (Jun 11 13) | 6:18 min/kilometer | ||||||||
Intervals, Notes: VO2 max 14 km with 5 x 600 m at 5 k pace, jog 50-90 interval. Target: 3:54/km Rest: 1:52 Today did a wrong workout with already tired leg. It was suppose to be 14 km with 5 x 600 m interval, however forgot to start the timer at the first lap, realized it only after rushed for 800 m and Garmin didnt beeps, only to start timer to continue 600 m with a much tired leg. The 800 m that run without timer cause a straight line from the location timer stopped to timer start. Later on, miscalculated the number of lap, and ran one more 600m at interval speed. It means todays training included 1 x 1400m, and 5 x 600 m. The focus is not there today, it could be due to running at another route that not usually run during this training cycle. Awaiting to see the leg condition tomorrow before the medium long run.
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| Wed (Jun 12 13) | 23 kilometers | 1:58:34 min | 5:09 min/kilometer | ||||||
Medium-long run
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| Thu (Jun 13 13) | 11.1 kilometers | 1:05:38 min | 5:55 min/kilometer | ||||||
Recovery, Notes: Run in the day that storm hit Penang very badly. Half way the strong wind came, saw trees fallen down and block cars. Stop by to see what can help. Run and stop to complete the run
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| Fri (Jun 14 13) | |||||||||
| Sat (Jun 15 13) | 2 kilometers | 11:04 min | 5:37 min/kilometer | ||||||
Warm up
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| 5 kilometers | 19:33 min | 3:54 min/kilometer | |||||||
Time trial, Notes: 5K time trial. Not in the good form. Lots of dateline to meet and not been sleeping and eating well for past few days. Leg instantly tired at the first KM. Hold hard to finish the run.
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| 2.2 kilometers | 15:06 min | 6:48 min/kilometer | |||||||
Cool down
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| Sun (Jun 16 13) | 27 kilometers | 2:17:44 min | 5:06 min/kilometer | ||||||
Long run, Notes: The weather turn gloomy at 4 something in the afternoon. Out to run and appparently its haze
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Everything seems to be in place. Slowly tapering, rest well, enjoy ease of mind without hard training, and anticipating for race day.
However, things always won't go as it is.
It's been rainy day for first few days of the week.
On Tues, Padang Polo was wet due to rain, so I changed to Jalan Biggs for interval.
A wrong use on Garmin cause me to run a wrong interval than schedule. And the running road with one junction in the middle that required to slow down to check for traffic and make a slight turn cause leg to be painful.
On Wed, night after a much satisfied medium-long run, received a notice to have decision to make and some serious dateline to meet. Everything tensed up from that night onward. Limited time, and it involve very tedious arrangement and research. And all lead up to the race week.
The brain was occupied with problem, stress, arrangement and frustration.
Heading out in a bad weather on Thurs for a recovery just to clear the mind. The wind became so strong and I hid beside a pondok, only to see some trees was fallen and block the road behind me. Standing at the place to see what can I help. After things seems settle, I continue to padang polo, without particular reasons. The wind was strong at padang polo, that the tailwind make me feel like flying, and the headwind freeze me from moving forward. At least it was an open area that I can have clear vision. Running time was 1:05 but spent around 1:35 on the road.
No run on Fri as yesterday run in strong wind cause some leg tiredness. Also because of the datelines.
Weather was so calm after the storm.
Out Saturday for time trail just to complete the schedule. I have totally forget that I has been training before for run. As if the body has forgot "running" been happening for past few months. I knew I was running, but the feeling was so detached from my mind and "the feel of run".
This is not doing good for tapering.
However, knowing that this won't be settle for one or two weeks, I'll just have to carry myself very carefully.
Give and take, one step at a time... this is what I heard.
I guess I need to apply it now.
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