Except days that required fast pace, the rest of the days was easy run and recovery.
Much attention was paid on running posture to avoid trigger the injury again.
Still in a confusion mode on the new running form. Am I doing it correctly? This is it? How to being think and act at the same time? How to gain speed from not doing anything?
However I did feel the different when running in new form where calf muscle didn't not feel as sore as last time. Probably the slower pace, probably due to avoid "pushing". However there were times that overtaken by "subconscious" and ran in a "way I used to be" and to see some good pace on the running watch. But then injury will set in just like two weeks ago.
Ran a tempo on Tues with lower pace - partly due to running along roads with traffic with a few turning.
The rest of the days was easy and recovery run supplement with longer stretching sessions. Few days of leave this week also provided more rest.
The rains continue this week. East coast been strike by flood that more serious than previous years. Bad news were heard. Side news were brought up. Thoughts and prayers with the victims. Beside the flood, there's plane reported missing while travelling from Surabaya to Singapore. Finished the run to read and hear the news, I don't know what to think. Open the tv and fb, news are all over. Too much of information. Some come in via apps. On FB, I see different kind of life in one page. There's good news, there's bad news, there are happy moment, there's terrific moment. The world is imbalanced. But, good & bad, may be this is the balance. My mind is disturbed.
Pray for the victims and their families.
| Week -11 (12-22-14 to 12-28-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 22 14) | |||||||||
| Tue (Dec 23 14) | 16 kilometers | 1:19:38 min | 4:58 min/kilometer | ||||||
Lactate-threshold, Notes: 16 km with 8 km tempo pace. Target HRR 77-88 Split: 4:12, 4:21, 4:30, 4:30, 4:22, 4:13, 4:13, 4:24 Pace was slower. Probably due to run at L.Rose with tru and fro and a few turning. Ran within HRR range. Unable to push further worry of pushing too much with leg. Constantly check on running form and still unable to comprehend. Shin splint area has no complain although felt the twitch on a few steps, and once a while feeling something there. No pain.
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| Wed (Dec 24 14) | 23 kilometers | 2:03:31 min | 5:22 min/kilometer | ||||||
Medium-long run, Notes: careful with every step. Leg no complain. Pace was constant around 5:20. Attention more to posture.
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| Thu (Dec 25 14) | 8 kilometers | 46:17 min | 5:46 min/kilometer | ||||||
Recovery, Notes: Christmas run at hometown. Was planned to omit the run due to rain. Concentrate on the landing and changing of steps. Still figuring out whats the better way of running. Weather after rain was cooling but high in humidity. Leg was ok.
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| Fri (Dec 26 14) | 18 kilometers | 1:35:59 min | 5:20 min/kilometer | ||||||
Medium-long run, Notes: Rainy morning, 25 degree, ran at hometown. Run according to effort and more attention was on running posture. Take the run easy as the main thing still to avoid injury. Due to the weather pace was faster. Leg not complaint except the usual tightness after the run. Much stretching done postrun. Ran in heavy rain at the last few km.
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| Sat (Dec 27 14) | 11 kilometers | 1:00:43 min | 5:31 min/kilometer | ||||||
General aerobic, Notes: 11 km with 10x100m strides. Woke up late to start the run late due to attending friends wedding dinner last night. Weather was sunny but cooling 26 degree. Took the run very easy. Leg was ok.
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| Sun (Dec 28 14) | 34 kilometers | 2:59:19 min | 5:16 min/kilometer | ||||||
Long run, Notes: A long waited long run. Knowing its longest since the training cycle start and a higher mileage week as compared to previous two weeks, I have taken the run easily. Started 7 am but sky still dark. Weather was cooling, humidity was comfortable. The sky didnt turn sunny but stayed gloomy. The weather was comforting - body not dripping sweat like in high humidity day. It started drizzling around 20 km and become moderately rain in the end of run. Ran base on exertion and not looking at Garmin throughout the run. Started run very easy and carry on with relax but caution. Counting steps while continuously screening body posture and leg movement. Mood was calm - not rush for pace, not rush to avoid sun rise. 1st half done aboud 5:20/km and 2nd half slightly close to 5:10/km. Leg was very well functioning throughout the run. Slight tiredness and soreness at above knee muscle and thigh muscle at the end of the run. But no complain from the calf or the shin splint area. Felt a slight twitch at left shin on the last km when try to push. Quickly slow down and change the motion to pull and the feel gone. This is the question I wonder a lot these days - how to increase pace by pulling without pushing. A satisfied run and satisfied week.
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