A complete rest (no run) on the week after the last race.
Then started with some light running on the 2nd week, slowly increase to around 75km/wk.
During the "off-season" period, have make use the time for more strength workout and stretching.
Experience was this is the only duration that will be very motivated to do the supplementary exercise, as after the training start will come out with all sort of reasons to skip the workout.
4 weeks of build up is not enough, I'm still wary of too much of pounding on the ground.
I skipped one or two days of run if feel a slight unwell or uncomfortable.
Been enjoying running without checking pace but concentrate on the posture.
Year end, also mean less pressure from the work.
All and all, I wish for a good start and a solid training up to the next event.
The same week, Penang Bridge Int Marathon was held. The figure was 60,000 people flooded the bridge with objective to enter Guinness World Record. That's the organizer motive and there's nothing to do with any other people besides the organizer. With such a huge crowd, situation are expected. However, it's very happy to see many of people draw interest into running / outdoor activity. Record can be broken, but awareness and interest is the thing that can be passing over and influence in an extended way.
This is the first week of training cycle.
Everything still like running a cold engine.
Tempo and run pace was at lower end.
Pace, distance, injury - which one matter most?
The answer is obvious, and keeping a balance is the difficult one.
| Week -17 (11-10-14 to 11-16-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 10 14) | No run, rest. | ||||||||
| Tue (Nov 11 14) | 14 kilometers | 1:11:00 min | 5:04 min/kilometer | ||||||
Tempo, Notes: with 6 km at 5k pace split: 4:16, 4:18, 4:13, 4:12, 4:09, 4:14
| |||||||||
| Wed (Nov 12 14) | 19 kilometers | 1:42:39 min | 5:24 min/kilometer | ||||||
Medium-long run
| |||||||||
| Thu (Nov 13 14) | Tired and flu. | ||||||||
| Fri (Nov 14 14) | 16 kilometers | 1:25:58 min | 5:22 min/kilometer | ||||||
General aerobic
| |||||||||
| Sat (Nov 15 14) | 10 kilometers | 58:10 min | 5:49 min/kilometer | ||||||
Recovery
| |||||||||
| Sun (Nov 16 14) | 27 kilometers | 2:18:39 min | 5:08 min/kilometer | ||||||
Long run
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