No more training plan for next day, no more feeling nervous for weekend long run.
Mind get temporary "relief", like a loosen rubber band.
However, I feel that once a person get into routine of life, it's hard to stop doing it.
Habit is a double-edged sword, it depends on what habit we want to develop into.
So, running can't stop.
Week of original race and week post of that some running still going on, just to let the body use to it, also to prepare for the next training cycle. More rest day in a week, which can take this day for strengthening work out and core body workout.
| Initial SCKLM Race Week (06-24-13 to 06-30-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 24 13) | 10 kilometers | 59:43 min | 5:58 min/kilometer | ||||||
Recovery
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| Tue (Jun 25 13) | No run due to haze | ||||||||
| Wed (Jun 26 13) | 13.1 kilometers | 1:09:42 min | 5:20 min/kilometer | ||||||
Dress Rehearsal, Notes: Dress rehearsal. 13 km with 3 km at race pace.
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| Thu (Jun 27 13) | 10 kilometers | 58:51 min | 5:53 min/kilometer | ||||||
Easy, Notes: The morning run of knowing postponement of the race.
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| Fri (Jun 28 13) | 8.1 kilometers | 45:27 min | 5:38 min/kilometer | ||||||
Easy
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| Sat (Jun 29 13) | 7 kilometers | 35:47 min | 5:05 min/kilometer | ||||||
Easy
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| Sun (Jun 30 13) | 25 kilometers | 2:02:12 min | 4:53 min/kilometer | ||||||
Long run, Notes: A run to release stress of postponement of SCKLM.
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| Week 1 base running (07-01-13 to 07-07-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 01 13) | |||||||||
| Tue (Jul 02 13) | |||||||||
| Wed (Jul 03 13) | 19 kilometers | 1:29:28 min | 4:42 min/kilometer | ||||||
Easy, Notes: A day that run out of pace. Todays run without look at pace, pace with one guy at Botanical Garden and he ran fast. The rest just go by effort but it seems putting too much. May be due to no run for 2 days, may be due to no training schedule to follow. But this should not done too often.
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| Thu (Jul 04 13) | 8 kilometers | 46:01 min | 5:44 min/kilometer | ||||||
Recovery
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| Fri (Jul 05 13) | |||||||||
| Sat (Jul 06 13) | 13.2 kilometers | 1:13:58 min | 5:36 min/kilometer | ||||||
Easy
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| Sun (Jul 07 13) | Omitted run due to haze. | ||||||||
With no hard session, the easy running pace become faster.
Will keep the pace steady and see how long this could go.
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| Week 2 base building (07-08-13 to 07-14-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 08 13) | 25 kilometers | 2:05:30 min | 5:01 min/kilometer | ||||||
Long run, Notes: Replace Long run on Sunday due to hazy weather
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| Tue (Jul 09 13) | |||||||||
| Wed (Jul 10 13) | 13.2 kilometers | 1:08:37 min | 5:12 min/kilometer | ||||||
Easy
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| Thu (Jul 11 13) | |||||||||
| Fri (Jul 12 13) | 16 kilometers | 1:20:56 min | 5:03 min/kilometer | ||||||
Easy, Notes: Botanical big loop x 5
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| Sat (Jul 13 13) | 11 kilometers | 1:04:40 min | 5:52 min/kilometer | ||||||
Recovery
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| Sun (Jul 14 13) | 30 kilometers | 2:28:54 min | 4:58 min/kilometer | ||||||
Long run
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Although the weekly mileage was 95 km but Monday's 25 km was to substitute last Sunday long run.
2 rest days with a few easy run in a week.
Take this chance to have some training on drill, strides and leg speed.
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| Week 3 base building (07-15-13 to 07-21-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 15 13) | |||||||||
| Tue (Jul 16 13) | 13 kilometers | 1:09:22 min | 5:20 min/kilometer | ||||||
Easy
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| Wed (Jul 17 13) | 20 kilometers | 1:38:19 min | 4:55 min/kilometer | ||||||
Easy
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| Thu (Jul 18 13) | |||||||||
| Fri (Jul 19 13) | 19 kilometers | 1:35:52 min | 5:03 min/kilometer | ||||||
Easy, Notes: Botanical big loop x 6
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| Sat (Jul 20 13) | 11 kilometers | 1:02:17 min | 5:39 min/kilometer | ||||||
Recovery
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| Sun (Jul 21 13) | 30 kilometers | 2:27:40 min | 4:55 min/kilometer | ||||||
Long run
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Without fast session such as tempo and interval, the pace of easy run tend to be on a fast side.
It's normal, I tell myself, it's not that the fitness has improve, so don't get too excited about that.
For now, it's important to learn how to remain relax and maintain a good pace.
And without getting into injury weeks after that.
Sometimes it's rewarding, without looking at the pace at each km, and let it become a surprise at the end of the run.
Sometimes by letting the body cruise it's own pace, we got surprise how it can perform.
Few weeks to go for free and easy running, should take this chance to calibrate the body for next train.
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