The same continue for Thursday. I worked on weight but couldn't ease the frustration.
A brief thunderstorm on Friday afternoon was unable to clear the sky. A false hope. Wind is needed probably. However, the hourly index was dropping. The air quality reported to be better at Klang Valley (API 60-70) than Penang (API 80 plus). Another day stayed indoor for workout.
It's at this hour that I wished to set up an indoor training corner, with treadmill, exercise bike, etc. Then it'll lead to another issue which is to get a place then to the issue of housing price in this land.
The haze, together with housing and vehicle price, are some ongoing issues that don't seem to end soon. Instead of complaining, accept it earn it and get it, some people say.
While I was walking around in NZ, I envied what the runners there have: the cold climate, peaceful streets, beautiful nicely cared trails (lots of), at 5 pm everyone is on their way back from work. Which to me are supportive for training. However, I counted too what we have here: sun set at around 7-8 pm (which mean still have time frame to workout under sufficient light), consistent weather all year round (I can still run in the rain, but not the haze). Although road condition was not runners friendly, but I think every environment have it's limitation. If one can overcome it, he/she will be good. However, still, if the environment can support it, more will be better. And then people will say, you have to suit the environment not vice versa, or, create the environment if you want one... etc. Alright. Get it.
So the index slowly coming down. On Saturday morning the whitish layer still masking the dark sky, I gave the training a passed. Finally on Saturday evening able to break the frustration with a 23 km medium long run.
The plan was to squeeze 23 km med-long run, 10 km recovery then 26 km long run over 24 hours.
This is risky and might be heavy for me, but consider some schedules suggested two hard runs during weekend and easy day on weekdays, I could do this with moderate intensity.
It has been raining since morning today (Sunday). Air quality is all good. Wind was chilly.
Went for 26 km long run but came back with 23 km due to tiredness of legs. Reminded myself of last injury due to running with tiredness at uneven surface. It's sunny at the start but temperature was lower than usual. It's near raining so the humidity was high. The most wet run I ever had next to running in the rain. The sweat forming on the skin but didn't go away. I could feel the sweat dripping from my forehand down to elbow and hanging there, moving along while I swing my hands. At a usual humidity and hot day, my shirt will be wet. But today, the whole pants was wet too and unable to dry up through out the run. The wind was cold so it's kind of chilly running in wet attire.
Came back with tired leg, showered and walked out to buy dinner.
It's nice to walk in weather like this, the air is fresh, clean and cold.
Sitting in the room with cosy temperature while listening to the wind outside.
Another week's running done and still have plenty of time for the night.
How I wish there'll be more night like tonight.
Went for 26 km long run but came back with 23 km due to tiredness of legs. Reminded myself of last injury due to running with tiredness at uneven surface. It's sunny at the start but temperature was lower than usual. It's near raining so the humidity was high. The most wet run I ever had next to running in the rain. The sweat forming on the skin but didn't go away. I could feel the sweat dripping from my forehand down to elbow and hanging there, moving along while I swing my hands. At a usual humidity and hot day, my shirt will be wet. But today, the whole pants was wet too and unable to dry up through out the run. The wind was cold so it's kind of chilly running in wet attire.
Came back with tired leg, showered and walked out to buy dinner.
It's nice to walk in weather like this, the air is fresh, clean and cold.
Sitting in the room with cosy temperature while listening to the wind outside.
Another week's running done and still have plenty of time for the night.
How I wish there'll be more night like tonight.
| Week -15 (06-23-14 to 06-29-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 23 14) | 10 kilometers | 1:01:14 min | 6:07 min/kilometer | ||||||
Recovery
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| Tue (Jun 24 14) | 16 kilometers | 1:18:32 min | 4:54 min/kilometer | ||||||
Lactate threshold, Notes: with 8 km tempo pace target HRR 77-88%. A tempo run during off day. Body rested and eat well. Started at evening when sun still strong. Weather was hot but humidity was tolerable. Garmin reported 34 degree, feels like 42 degree, with RH 60%. Done at Padang Polo. First 2 km started to feel blister at old spot, subsided after that. Part of the field was shaded, part was facing direct sunlight. Wind was everywhere, sometimes behind, sometimes front. Took conservative approach to run according to HRR. Started with 77% and pace was 4:03/km. Second km onward increase to 85% and stay there until the last km at 90% HRR. Tried to slow down when notice HR is increasing. The run sometimes feel hard, then become easier, the trend went on. I guess its affected by the terrain, sunlight, and wind. At the middle of tempo was more careful as scared of blowing up. The last 2 km feel better and dare to push the HR. Totally a decent run. A good rest is very helpful for a good training. Tempo splits: 4:03, 4:03, 4:08, 4:06, 4:05, 4:05, 4:04, 4:03
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| Wed (Jun 25 14) | No run due to haze | ||||||||
| Thu (Jun 26 14) | No run due to haze | ||||||||
| Fri (Jun 27 14) | No run due to haze | ||||||||
| Sat (Jun 28 14) | 23 kilometers | 1:56:02 min | 5:03 min/kilometer | ||||||
Medium-long run, Notes: Finally the air quality improved and suitable for a run. Plan to put in more mileage today and tomorrow so decided to run according to HRR which target at 65-70%. Started under a sunny weather but turn good when reaching Padang Polo. Constantly adjusting effort according to HRR. Could be due to days of rest the run was easier to complete.
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| Sun (Jun 29 14) | 10.4 kilometers | 1:04:18 min | 6:13 min/kilometer | ||||||
Recovery
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| 23 kilometers | 1:54:25 min | 4:58 min/kilometer | |||||||
Medium-long run, Notes: The plan was 26 km long run but leg was feeling tired at around 19 km. Decided to complete the distance back and make a 23 km. Weather was sunny but temperature was low due to rainy weather. Humidity is high shirt and pants was all wet but luckily its not hot out there. Leg was tired at the start but able to maintain a good pace with 65-70% HRR. The leg become even tired at Padang Polo and the HRR can't hardly maintain at 62%. The point where I knew might be too difficult to the leg and consider to go back.
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