Three days ago KL area reported heavy rain and flash flood.
The rain reached Penang yesterday evening.
Such a heavy and dense and thick rain. Waited in car for while and considered to venture out and up to place I stay, only to find that I forgot the key back in the workplace.
On the way back to office, traffic already congested, slowed down both by the low in vision and puddle and even standing water. After found the key quietly hanging at my locker, and concluded that a run is not possible, I went to had dinner just to wait the rain to ease. But the rain only get stronger, by the end of the meal, the restaurant flooded too. Underestimated the rain, I decided to go back with may be longer trip due to the traffic. I was wrong. The traffic outside was worse due to water on road. I tried to turn back to workplace, took me around 30min-1 hr of nightmare, including waiting at roadside just right outside the workplace for water to ease.
"I've never seen such a serious condition in 12 years of my career" said the taxi driver that waited for road water to clear off.
I managed to back to the office and spent the next of 3 hours there. When I leave, it's already 12 midnight.
The rain continue today. It's not as heavy as yesterday but it was there.
Could a run be possible? I hope it is.
One week more to the race, and I don't feel that I am "trained".
Last week was week -2 to race. It was the 1st of tapering week in the schedule but I was still increasing mileage as compared to previous week. Had a 8km time-trial but was not satisfied. It cause more worrisome.
Reading and comparing my current training and last training to Rotorua to find a clue of my fitness. May be I was looking for a clue that I am still the same fitness as that time.
Or to find every explanation that it's not.
But this is not something that I can turn around with. You missed the time, you missed the session, you missed the distance.
To look at the better part of losing fitness through lack of training is, it also means with training one will improve.
The question now is how to put myself into this.
I had not much pressure for the previous race on timing. I injured before start of the training, I skip the race.
I'm well prepared, I go for the race.
Much of the reasons is I still find a room to improve after much of training. It just the matter of how much or less depend on the situation.
Not this time. I've at the point that I feel if I were to improve I need more consistent training. And I am not.
Usually by this time of the week I already nervous for all the pre-race arrangement, route, logistic.
But today I'm still uncertain and not sure if it's happening.
My mind is as chaotic as the weather outside.
Might go out for the run in the rain.
Last week running are as below:
| Week -2 (09-22-14 to 09-28-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 22 14) | 56:51 min | ||||||||
Notes: water kicking plus running as recovery 50 min
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| Tue (Sep 23 14) | 14 kilometers | 1:20:33 min | 5:45 min/kilometer | ||||||
Intervals, Notes: with 5x600m interval. Done at Leb RoseBiggs not Padang Polo due to rainy day might cause accumulation of water at the field. 1st interval forgot to on the timer. Splits ?, 3:49, 3:35, 3:51, 3:32 Notice that last week had done 6 sets instead of 5 sets. A day after the rain and humidity high. Heart rate unable to reach intended range 91-94 HRR but the pace already faster than I done before. Limitation seems to be the leg power, but I do feel I already quiet exhausted. But the reading still low. Which section is different, the sensor, or the body mechanism.
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| Wed (Sep 24 14) | no run due to late from work and extremely tired | ||||||||
| Thu (Sep 25 14) | 23 kilometers | 1:53:14 min | 4:55 min/kilometer | ||||||
Medium-long run, Notes: A run that should have done yesterday Wed but omitted due to back late from work and too tired. Was thinking to done it in the morning but again woke up but feeling still tired. The run went well to the end like have found myself. But thinking that it might due to sufficient rest it should be done day after interval. Its good to able to run as the old way gradually increase pace and feeling strong in the end
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| Fri (Sep 26 14) | 11 kilometers | 1:05:13 min | 5:55 min/kilometer | ||||||
Recovery, Notes: with 6x100m strides Nice morning weather run
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| Sat (Sep 27 14) | 2.7 kilometers | 22:01 min | 8:07 min/kilometer | ||||||
Warm up, Notes: 5min jog 10 min walk 5min jog as warm up
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| 8 kilometers | 32:40 min | 4:04 min/kilometer | |||||||
Time trial, Notes: A time trial as substitute to tune-up race. Pace completed at avg 4:04/km. Its worrisome as it is not better than a training tempo pace. The trend of the pace also showed unstable, which was fast at first then drop and finish with pace of struggling. I prefer a pace of modest start and increase gradually stay on and finish strong, which able to do it at good fitness. Splt: 3:58, 4:05, 4:03, 4:06, 4:10, 4:06, 4:06, 4:01 Could be that Im not fit for the next race? Or should I find the factors of the environment? hot, humid and the field was in renovation, uneven, muddy with water? I do hope some notion like ah its be better in a better road surface. But theres also special condition at different surrounding. I do hope the training in following week can bring some confidence back.
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| 3.4 kilometers | 21:17 min | 6:21 min/kilometer | |||||||
cool down
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| Sun (Sep 28 14) | 27.2 kilometers | 2:18:25 min | 5:05 min/kilometer | ||||||
Long run, Notes: Day after time-trial. To run the long run at the easier pace. First target at avg 5:15/min then able to increase when muscle loosen up. Still try to hold at a pace around 4:55-5:00/min. Not a day to prove or test anything on the day after time-trial.
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| 2.3 kilometers | 16:03 min | 7:02 min/kilometer | |||||||
cool down
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