Hot and humid, one minute in the area without moving air will soaked in sweat.
Sleep at night was not pleasant. Sticky. All and all is really mental challenging.
Monday run omitted due to night shift at work.
By comparison, I've missed two training days in two weeks this time while didn't miss any during the first mesocycle of last training cycle. One way to talk over myself is, less running in the early is better than less running in the late of the training, when more training lead to injury.
This time I've also take recovery run as relax as possible.
While for medium-long run and long run in mid-week, I tried to achieve a better pace control. However the performance was not much improve than last training cycle, which I think could be due to the weather, or I might need more time to break this barrier.
The past training shows first few weeks of training is the easiest. It won't feel too tired as just break from rest. However the performance won't be too sharp due to the rest too. With the weeks go by, the body will feel more and more tired due to increasing mileage and intensity, but with time also performance will slightly increase. It's like walking the tightrope and to get the balance. Either reach the end safely or mess up and fall. The first 2 weeks also the most motivated one, with all the good vision and hope. And then everything will have to be blamed. I've got to take this time carefully. Reminder also the last time get into injury after the highest mileage week. That's the point I guess. May be reduce the mileage or intensity after that week this time.
There's nothing much to complain about the weather. The next race will be in Malaysia, which mean I will be facing the same weather. There's no advantages on the weather.The different might be the lower temperature in the morning (around 27 degrees, as compare to 32 degrees in the evening plus the who knows heat index). However, a humid and near raining condition will make the running condition cruel even early in the morning.
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 16 14) | No run due to night shift at work | ||||||||
| Tue (Jun 17 14) | 13 kilometers | 1:10:55 min | 5:27 min/kilometer | ||||||
General aerobic, Notes: with 10x100m strides. Day after night shift at work.
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| Wed (Jun 18 14) | 21 kilometers | 1:42:42 min | 4:53 min/kilometer | ||||||
Medium-long run
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| Thu (Jun 19 14) | 10 kilometers | 1:02:35 min | 6:15 min/kilometer | ||||||
Recovery
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| Fri (Jun 20 14) | 18 kilometers | 1:30:02 min | 5:00 min/kilometer | ||||||
Medium-long run, Notes: Leg was more tired today.
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| Sat (Jun 21 14) | 10 kilometers | 1:03:24 min | 6:20 min/kilometer | ||||||
Recovery, Notes: Very tired leg. Resist to wake up initially. Went slow and its worse than running at the end of long run.
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| Sun (Jun 22 14) | 27.2 kilometers | 2:08:25 min | 4:43 min/kilometer | ||||||
Marathon-pace run, Notes: with 13 km at marathon race pace. Target 4:10/km, 73-84 HRR. Hazy weather started yesterday. API was around 77 recorded at Penang. Weather was hot and humid as usual. Garmin data reported 32 degree, feels like 42 degrees. Started 5pm weather was not shiny due to haze, luckily with wind that make running more pleasant. Been waiting for today and tried to rest and eat right the day and before. Started with comfortable pace slowly drive HRR to 70 near 14th km. Althought target 4:10/km but let the HR guide the pace due to the hot weather. HRR easily climbed to 74 with pace 4:22/km. Trying to push harder but feel difficult. After one gel pace able to pick up but the closest is 4:11/km and HRR was around 86. After another pack of gel tried hard to pick up the pace but the hard effort come with relatively slower pace. The exertion doesnt match the results, something still need to polish up. Splits: 4:22, 4:22, 4:31 - hydration and took 1 gel, 4:20, 4:13, 4:13, 4:11, 4:15, 4:32 - hydrate and took 1 gel, 4:16, 4:20, 4:28 - started to feel sluggish and side stitch, 4:13
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| 2.3 kilometers | 18:07 min | 7:53 min/kilometer | |||||||
Cool down
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