This is how I put up with the race this time.
I'll do as best as I can, base on the intensity and the feeling of the day.
I'll focus on correcting what I did on previous runs - rushing at the start, uneven pacing, or being ambitious. This time I'll run at a more even pace or even intensity. Base on the training history and the weather (as compared to low temperature at oversea), I guess I'll find a pace to be more difficult to hold on. I pray I'll able to take the distance despite lack of mileage.
After the rainy days, followed by a hot day, then the haze revisited on the race week.
Yesterday (9/10/14) KL and Selangor area API reached almost 100.
Last year the race was postponed from June to September due to the haze.
This year there seems to be lesser noise but the concern is still there. Questions started to posted up in KL Marathon facebook, reply from them is:
We are also monitoring the API readings closely. Please follow our Facebook and Twitter accounts for the latest updates. "
If the race were to postponed again, that's two consecutive years that a race affected by haze. This will truly cause problem to all related parties (organiser & participants). While Singapore has passed the "Trans-boundary Haze Pollution Act" to demonstrate their stand in addressing the issue, I wonder is there any approaches taken on the issue here. May be running event is not a main concern, and tourism can still be carry on with moderate API, or we are too modest to make our own complain.
Keep the negative away.
Looking forward for Sunday. I have this pre-race jitters that my hand and leg feels numb when thinking of standing at the starting line.
Not to forget there's another running event the night before (Putrajaya Night Marathon), and some friends I know attempted a back to back for this two events.
Now who says running is not popular?
Wish for a good run for every one~
Update 4:50 pm 10/10/14
KL Marathon has announced through their FB official page that "Race Day will take place on Oct 12, 2014 as schedules." The decision is based on the forecast that "rains are expected on later today and tomorrow according to sources such as www.accuweather.com."
While Penang haze are getting worse. Whitish everywhere. API at KL and nearby area approaching 100.
Hopefully KL already started to rain by now.
| Week -1 (09-29-14 to 10-05-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 29 14) | 51:07 min | ||||||||
Training, Notes: Water kicking and running as recovery 50 min
| |||||||||
| Tue (Sep 30 14) | 13 kilometers | 1:13:30 min | 5:39 min/kilometer | ||||||
General aerobic, Notes: with 8x100m strides
| |||||||||
| Wed (Oct 01 14) | 10 kilometers | 59:57 min | 5:59 min/kilometer | ||||||
Recovery
| |||||||||
| Thu (Oct 02 14) | 14 kilometers | 1:17:01 min | 5:30 min/kilometer | ||||||
Intervals, Notes: 14 km with 3x1600m interval. Splits: 3:51, 3:51, 4:04 Was unable to reach the target heart rate 91-94 HRR. Notice was staying at around 85. Base on the graph the pace and HR peak in the middle then drop. As compared to the same session during last training for Rotorua, the pace and HR was increasing to the end. Is this mean something? That I couldnt hold at a faster pace for too long. Or am I need to lower the pace than before due to missed out of training as trying to stay at the old target is not logical. Notes to the environment; field was still muddy and sunken upon stepping. Last split was done under darken daylight.
| |||||||||
| Fri (Oct 03 14) | No run due to heavy rain | ||||||||
| Sat (Oct 04 14) | 11 kilometers | 59:53 min | 5:26 min/kilometer | ||||||
General aerobic, Notes: Rainy day the whole day. Pace was comfortable around Padang Polo pavement. with 8x100m strides.
| |||||||||
| 1.8 kilometers | 7:44 min | 4:24 min/kilometer | |||||||
Cool down
| |||||||||
| Sun (Oct 05 14) | 21 kilometers | 1:41:04 min | 4:49 min/kilometer | ||||||
Medium-long run, Notes: Kristal-9xbotanical small-Youth Park-5xJesselton-Rose-Kristal Another rainy and cloudy day. Gloomy weather allowed the run to be start at 3.13pm. It is not totally cold the weather can feel lil bit of heat in the air and humidity is high. Gradually increase pace to maintain the intensity during tapering week. Able to do below 4:42/min 14th km onward.
| |||||||||
| 0.6 kilometers | 3:02 min | 5:19 min/kilometer | |||||||
Cool down
| |||||||||
| Race Week (10-06-14 to 10-12-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 06 14) | |||||||||
| Tue (Oct 07 14) | 11 kilometers | 59:45 min | 5:26 min/kilometer | ||||||
General aerobic, Notes: Start with feeling heavy but loosen up at about 7 km.
| |||||||||
| Wed (Oct 08 14) | 13 kilometers | 1:08:24 min | 5:15 min/kilometer | ||||||
Dress rehearsal, Notes: 5 km easy, 3 km race pace, 5 km easy. Humid morning with haze. 3 km race pace split: 4:20, 4:22, 4:22
| |||||||||
| Thu (Oct 09 14) | 10 kilometers | 59:05 min | 5:54 min/kilometer | ||||||
Recovery
| |||||||||
| Fri (Oct 10 14) | 8 kilometers | 47:48 min | 5:58 min/kilometer | ||||||
Recovery
| |||||||||
| Sat (Oct 11 14) | Probably a 6 km recovery | ||||||||
| Sun (Oct 12 14) | Race Day! | ||||||||
No comments:
Post a Comment