Run on Wednesday and Friday was tired as always. Friday started the run at 730 p.m. and end 930 p.m. However, thinking of the 3 days break including Monday (Penang World Heritage Day), I took the run easy. Seldom I run under feeling like this. Usually there's counting down, to go back for dinner, sleep and work the next day, to get back before the sun rises, etc.
Thursday recovery run was cut short due to pain at left shin. The same place that caused the stop of training during last preparation to Rotorua Marathon. It went away during taper and rest. But it was there, especially when doing heavy mileage or pace for continuous day. It's a tug of war between intensity/quantity and the injury. The left foot is a limiting factor. I truly appreciate how a good body structure can determine the quality of training. Been trying to get in strength workout and so on but I guess something is still missing. Sometimes I just wonder should I just cut down the mileage to utilize the rest day.
There'll be some public holidays this July. Looking forward to make good use of it.
| Week -14 (06-30-14 to 07-06-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 30 14) | 10 kilometers | 1:01:16 min | 6:07 min/kilometer | ||||||
Recovery
| |||||||||
| Tue (Jul 01 14) | 16 kilometers | 1:27:08 min | 5:27 min/kilometer | ||||||
General aerobic, Notes: with 10 x 100 m strides
| |||||||||
| Wed (Jul 02 14) | 23 kilometers | 1:54:53 min | 5:00 min/kilometer | ||||||
Medium-long run
| |||||||||
| Thu (Jul 03 14) | 7 kilometers | 44:10 min | 6:18 min/kilometer | ||||||
Recovery, Notes: Turn back to complete 7 km plan 10 km due to feeling pain at left shin.
| |||||||||
| Fri (Jul 04 14) | 19 kilometers | 1:37:42 min | 5:08 min/kilometer | ||||||
Medium-long run, Notes: Late run due to come back late from work. Tired day with shin pain yesterday. Started slow and low intensity. Left shin feeling alright with slight uncomfortable. Increase pace at 2nd half of the run.
| |||||||||
| Sat (Jul 05 14) | 10 kilometers | 1:02:20 min | 6:14 min/kilometer | ||||||
Recovery
| |||||||||
| Sun (Jul 06 14) | 32 kilometers | 2:37:14 min | 4:55 min/kilometer | ||||||
Long run, Notes: Kristal-Botanicalx10-youth-polox12-kris Slightly tired day for housekeeping before the run. Waited the sun not too strong untill 5:30pm. Leg was tired at second part in Padang Polo after a hydration. Try to correct posture through out the run. Notice when tired the body tend to bend forward to utilize leg more, try to keep the hip forward and the pace improve but leg will be even tired.
| |||||||||
No comments:
Post a Comment