One by one it past, and the training not started.
I missed training more than 8 days, and it fall on the very important part of the training.
Long run, tempo, mileage - there's non in the past weeks.
The difference is so obvious when I started to train back this week.
A 19km was like running at the end of marathon - legs was like sausage, just want to give up.
Many days of running in the water, I couldn't take the duration on the road mentally and physically.
Well it's all good to be able to train without feeling the pain at the shin.
The tiredness, the soreness of the muscle - it all feel so great and enjoyable.
The frustrating part is I can't run long and can't hold a pace - and the only way is to accept it.
In the end decided to run the SP Half Marathon 12 km category.
It's a good time to see what I left now.
The dangerous part is to trigger the pain half way the race, and that's really a disaster.
End up I completed it and the shin behave good.
However the pace was slower and harder to hold.
But that's good enough.
Once a while racing will bring the spirit and life back.
So, 4 more weeks, what should I do?
Literally it mean 1 week of train, then it will be tapering week.
Tapering? Does tapering do any good to me this time, I didn't even build up anything.
I don't know. May be the pain will come back next week.
It's sure my goal is far away drifted.
If I feel not ready, I might just look forward for the next race, and keep this in my races-canceled-due-to-injury list.
| Week -6 (08-25-14 to 08-31-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 25 14) | |||||||||
| Tue (Aug 26 14) | 49:31 min | ||||||||
Water running, Notes: 5 min warm-up 2 sets of 8x1:30 hard 30 sec easy recovery 1 min easy btw sets 1x1:30 Training stopped due to rain. Went into pool again when the rain eased but the rain came back with thunder and lighting after 1x1:30.
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| Wed (Aug 27 14) | 49:37 min | ||||||||
Water running, Notes: 5 min warm-up 2 sets of 6x2:30 hard 30 sec easy recovery 2 min easy btw sets 5 min cooldown
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| 350 meters | 7:44 min | ||||||||
Pool
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| Thu (Aug 28 14) | 1:14:58 min | ||||||||
Water running, Notes: 5 min warm-up 3 min stretching 60 min steady 5 min cooldown
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| Fri (Aug 29 14) | |||||||||
| Sat (Aug 30 14) | 43:23 min | ||||||||
Water running, Notes: 5 min warm-up 1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard 5 min cooldown
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| 150 meters | 4:01 min | ||||||||
Pool
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| Sun (Aug 31 14) | 1:08:03 min | ||||||||
Water running, Notes: 5 min warm-up 8x5min hard 1 min easy recovery 10x45 sec hard 15 sec recovery 5 min cooldown
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| 300 meters | 8:15 min | ||||||||
Pool
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| Week -5 (09-01-14 to 09-07-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 01 14) | 1:08:05 min | ||||||||
Water running, Notes: 5 min warm-up 3 sets of 8x1:30 hard 30 sec easy recovery 2 min easy btw sets 5 min cooldown
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| 1.9 kilometers | 20:02 min | 10:43 min/kilometer | |||||||
Recovery, Notes: 5 min walk 10 min run 5 min walk
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| Tue (Sep 02 14) | 48:43 min | ||||||||
Water running, Notes: 5 min warm-up 2 sets of 6x2:30 hard 30 sec easy recovery 2 min easy btw sets 5 min cooldown
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| Wed (Sep 03 14) | 3.8 kilometers | 30:03 min | 7:51 min/kilometer | ||||||
Recovery, Notes: walk 5 min, run 10 min, walk 5 min, run 10 min
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| Thu (Sep 04 14) | Extended duty at work | ||||||||
| Fri (Sep 05 14) | 7.5 kilometers | 49:08 min | 6:35 min/kilometer | ||||||
Recovery, Notes: walk 2 min, run 20 min, walk 2 min, run 25 min
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| Sat (Sep 06 14) | 6.2 kilometers | 32:13 min | 5:13 min/kilometer | ||||||
Recovery, Notes: run 30 min faster pace
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| Sun (Sep 07 14) | 10 kilometers | 55:09 min | 5:31 min/kilometer | ||||||
Recovery, Notes: run 55 min
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| Week -4 (09-08-14 to 09-14-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 08 14) | 54:22 min | ||||||||
Water running, Notes: Warm-up Water running steady run 40 min. Cool down
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| 200 meters | 7:15 min | 1655.17 mph | |||||||
Pool
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| Tue (Sep 09 14) | 10.1 kilometers | 56:14 min | 5:35 min/kilometer | ||||||
Long run, Notes: with 6x600m HRR 91-94 Split pace 1st splt forgot to on timer, 4:03, 3:43, 3:55, 3:47, 3:57. Leg feeling ok no complain but not dare to push the pace.
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| Wed (Sep 10 14) | 19 kilometers | 1:41:40 min | 5:21 min/kilometer | ||||||
Medium-long run, Notes: Leg was very tired. Can really feel the different when not doing long run for a few weeks. It just like cant go on anymore.
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| Thu (Sep 11 14) | 10 kilometers | 1:00:57 min | 6:05 min/kilometer | ||||||
Recovery, Notes: with 6x100m stride
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| Fri (Sep 12 14) | 5.2 kilometers | 31:22 min | 6:01 min/kilometer | ||||||
Recovery, Notes: Short recovery. Not dare to put on too much mileage as this is the first week get back to run.
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| Sat (Sep 13 14) | 12.1 kilometers | 50:01 min | 4:07 min/kilometer | ||||||
Race, Notes: 1st week return to training after much recovery. Initially worry racing will trigger the injury but it was fine all the way. Started behind a group and went faster than planned pace, gasping and slowed down to get the rhythm right. Developed side stitch after few sips of isotonic at near 4th km, and it continue till the end. Without long run and distance for the past weeks, it really makes a different on the road. Unable to hold a faster pace, and the pace dropped as the distance go. While this is the consequences of lack of training and have to accept it. Its good to know where the fitness is at this moment.
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| 32:37 min | |||||||||
Notes: Water kicking as recovery.
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| 200 meters | 6:40 min | ||||||||
Pool
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| Sun (Sep 14 14) | 25 kilometers | 2:05:07 min | 5:00 min/kilometer | ||||||
Medium-long run, Notes: A medium-long run at a quality pace after so long. Left shin no complain but mind keep thinking of it. Started easy and pick up pace when feeling able to take it. Probably due to few running in week, the pace finally didnt feel hard. The pace gets easier as the distance go. However not dare to go to long but finish at 25km.
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