It was like a week for training - sleep earlier, run, stretch, add in some strength work out, rest, eat.
Although with a tempo and a marathon race pace run, with increased mileage, the leg still feel fresh most of the time.
However, an unexpected event after balik kampung is that the new PureFlow 3 was unfit on it's 4 th run during the festive season.
I had to aborted the training, bought a new shoes in a rush and train with it in a way that seeing some problem approaching (blisters, black toenail, and anything results from less of cushioning).
Not to say don't know what to with the new PureFlow,
and most importantly, need to find a shoes that suit me to maintain the training, and also to be able to go into the race.
I'll have 3 brand new shoes lying on my floor now.
Brooks Ghost 6 - for recovery and change of shoes type for a traditional drop
Brooks PureFlow 3 - initially the default shoes
Nike Free 5.0+ - the CNY surprised buy
And there'll be the forth one for try out.
If given one pairs of shoes for a life span of 800km, I'll then have 3200 km lying down on the floor.
Given a lower average of RM 380 / one pair of shoes, it's be around 0.475 cent per KM.
Alright, stop the calculation. This is just a nervous count.
The cost of getting a suitable shoes? Priceless.
So for those for have found the right one or those can fit in any shoes - it's really a great great thing.
2nd Marathon race pace run - a good thing to happen on a holidays week, where enough rest able to prepare for it. I always have book "Advance Marathoning" with me when balik kampung, any time I open any chapter and read will learn new things, things that last time not comprehend but now does, or things that last time not appreciate but now does. This time the chapter was marathon race pace run.
| Week 01-27-14 to 02-02-14 | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 27 14) | 10.3 kilometers | 1:02:23 min | 6:02 min/kilometer | ||||||
Recovery
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| 6.3 kilometers | 37:55 min | 6:01 min/kilometer | |||||||
Recovery
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| Tue (Jan 28 14) | 16 kilometers | 1:21:35 min | 5:06 min/kilometer | ||||||
Lactate threshold, Notes: 16 km with 6 km 15-k pace target 4:05/km Leg feeling tired, the first 5 km range within 6:00-5:13/km pace. Target at 4:05/km, but the first km of tempo was at 4:12/km, followed by 4:07/km after put more effort. Push more on the next km and it become 3:57/km, unable to gauge the pace well that it pace out of control. Split: 4:12, 4:07, 3:57, 3:53, 3:53, 3:50. Suppose to be running at 1 hour effort but I guess Im running at my 5-k pace, and after the 6th km I doubt I can continue more. This shows still not stable in maintaining the effort. Stumbled uglily on the uneven pavement outside Tandas Awam of Padang Polo at 12th km during the easy run. I guess the leg was really tired that unable to lift up enough make a stride. Lots of stop during the easy run for the traffic and the fall.
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| Wed (Jan 29 14) | 24 kilometers | 1:55:28 min | 4:49 min/kilometer | ||||||
Medium-long run, Notes: A run at hometown on a work day. Ran outside campus and the traffic was heavier than during weekend. Car passing by with a higher speed, and another one came from the back at a even higher speed to take over. Rushing to the punch card perhaps. The traffic become less after the rush hour. The road is flat, ran across an overhead bridge thru and fro twice. The pace was below 5:00/km after 6th km, and surprisingly able to maintain below 4:42/km after 10th km. The effort was within comfortable range so I just let the pace flow. I find that training is easier to cope with during holidays and in the morning. Some tiredness felt at the last 2km. Hope it wont cause delay soreness on Friday again. At about 13-14 km saw and Malay uncle in the front. It took me some time to reach him even though Im running faster than my usual pace, so I sensed that he is up to some kind of training too. As I overtook he turn to see who is this and we greeted. Met him again at the overhead bridge and he didnt show sign of slowing down. He shouted berapa KM? I guess we both know we met a running friend, as at this part of town, its rare for people to run at a main road and across overhead bridge and at this hour.
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| Thu (Jan 30 14) | 10 kilometers | 58:47 min | 5:52 min/kilometer | ||||||
Recovery, Notes: An 1 hour run but spent 1.5 hrs outside. After started a few steps, suddenly feel the shoes very unfitted and theres pain at the point where the right shoe wrap around the ankle, I guess area near talus. It hit the edge of the shoe wall and was irritated to causing pain. The same shoes but why it happen today not the previous two day26159;65311; Stopped many times by the road side adjusted the laces again and again and again.
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| Fri (Jan 31 14) | 21 kilometers | 1:42:14 min | 4:52 min/kilometer | ||||||
Medium-long run, Notes: Gamin almost out of battery, export data from Endomondo. Morning run retired due to unfitted shoes on PureFlow 3. Went for a emergency shopping in the morning and ran in Nike Free 5.0. For some reasons the pace was higher, able to maintain below 4:42/km after 10 km. Nike Free 5.0 is a minimalist shoes, with toe to heel drop slightly more than Pure Flow but less than traditional. The cushioning is less than PureFlow which cause some muscle soreness after the run. I would say PureFlow cushioning is what Ive used to and would like to continue to be in. Perhaps the size smaller for me, blisters occur after 21 km run on most left foot fingers and right foot thumb feeling pressed. I guess black toenail will develop very soon. The first feeling of running in it is really free, less. If the size suitable, it will be suitable for me for shorter fast pace run. Till now, Ill still looking for cushioning and heel to toe drop that same as PureFlow, with better size fit.
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| Sat (Feb 01 14) | 10 kilometers | 1:00:08 min | 6:00 min/kilometer | ||||||
Recovery, Notes: Gamin almost out of battery, export data from Endomondo
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| Sun (Feb 02 14) | 29 kilometers | 2:15:46 min | 4:41 min/kilometer | ||||||
Marathon Pace Run, Notes: 29 km with 16 km at marathon race pace target 4:25/km. At first was worried unable to get used to the new NikeFree. It was tight on right foot and palm was feeling soreness sometimes. Wrapped with plasters 4 left foot fingers to cover the blister and one more on the right foot thumb. The pace was able to go below 5:00/km after 5th km. On 14th km started to picked up into marathon race pace, but results in 4:29/km for the first 2 km. Pushed further and it become 4:20/km. The pace able to maintain 4:20/km and below except for two hydration. Splits: 4:29, 4:29 - hydration and gel-, 4:21, 4:18, 4:16, 4:20, 4:15, 4:27 - hydration and gel-, 4:15, 4:16, 4:13, 4:15, 4:16, 4:24 -hydration-, 4:15, 4:09. This would not be a perfect marathon race pace run as was running on all flat terrain not mimicking race course profile. Consider hydration may take up to 10-15 second, an higher avg pace need to set to compensate the slow down. Although targeted at 4:25/km, but when the effort come with a 4:20/km pace and still feeling ok to go on Ill continue the same effort as unable to estimate the time for hydration. Reading again the chapter on marathon race pace run and learn something new, that its not only about the pace, but the overall condition such as shoes, drinking station and course profile.
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