There were various occasion on different days for both work and daily life - two wedding dinners, one wedding ceremony, two courses that needs travelling. The list seems short, but to put them into few weeks were able to make a messy day then a messy week.
That few weeks, my mind was not "at the moment", keeping thinking of the things ahead. What to do first what to do next which one to prioritize. And when November past, I realized I forgot to clear some bills. I abandoned the updating of my running data. While seeing unsettle things piling up, stress came in, and like a snow ball falling after me it grows.
There was only 3 runs on week -16, with mileage of 53 km. One general aerobic, one recovery and one marathon race pace run. The running schedule were modified to fit the commitment. Marathon race pace training done on Saturday, with the last 13km at padang polo. Gauge by effort the race pace achieve around 4:30/km.
Things get better on week -15 that I able to hit 5 runs in a week, with mileage of 94 km. There's one tempo run this week and a shorter long run of 26 km. Up to now 5 days a week is the maximum session.
It's week -14 when entering December. Things started to clear and manage to complete 6 runs with mileage of 110 km. The week with no speed work but just mileage.
It's been raining almost every evening that made some of the runs have to complete at botanical garden, which is tar road with some elevation. The leg feel tired with the pounding. With increasing of mileage I am worried of any injury. I am in the process changing the running posture but it seems some stress are transfer to the knee instead of the tibia - and it's all on the left leg. Due to the rain, I was coughing and fluish during some days of the week.
| Week -16 (11-17-14 to 11-23-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 17 14) | Rest | ||||||||
| Tue (Nov 18 14) | No run. Too tired from kursus. | ||||||||
| Wed (Nov 19 14) | 13 kilometers | 1:07:07 min | 5:10 min/kilometer | ||||||
General aerobic
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| Thu (Nov 20 14) | No run. Too tired from kursus. | ||||||||
| Fri (Nov 21 14) | 10 kilometers | 59:49 min | 5:59 min/kilometer | ||||||
Recovery
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| Sat (Nov 22 14) | 27 kilometers | 2:16:04 min | 5:02 min/kilometer | ||||||
Long run, Notes: 27 km with 13 km at marathon race-pace. Marathon race-pace done at Padang Polo. Pace by effort and HRR-avg at 4:30/km,
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| 3 kilometers | 20:04 min | 6:41 min/kilometer | |||||||
Cool down
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| Sun (Nov 23 14) | No run. Attend kursus at Putrajaya | ||||||||
| Week -15 (11-24-14 to 11-30-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 24 14) | Rest | ||||||||
| Tue (Nov 25 14) | 16 kilometers | 1:21:39 min | 5:06 min/kilometer | ||||||
Tempo, Notes: 16 km with 8 km at lactate threshold. Pace by effort and HRR. Splits: 4:11, 4:15, 4:12, 4:11, 4:15, 4:15, 4:15, 4:22
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| Wed (Nov 26 14) | 23 kilometers | 1:59:31 min | 5:12 min/kilometer | ||||||
Medium-long run
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| Thu (Nov 27 14) | 10 kilometers | 1:02:17 min | 6:13 min/kilometer | ||||||
Recovery
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| Fri (Nov 28 14) | 19 kilometers | 1:44:25 min | 5:30 min/kilometer | ||||||
Medium-long run, Notes: Friday symptom
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| Sat (Nov 29 14) | No run. Attend wedding ceremony and dinner | ||||||||
| Sun (Nov 30 14) | 26 kilometers | 2:12:22 min | 5:05 min/kilometer | ||||||
Long run, Notes: Start run under hot humid and shining weather. Challenging on physical and psychological to maintain pace and sustain heat. Pace increase gradually at the fist part then fluctuated at second part of run. Consider a satisfied training under heat.
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| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 01 14) | |||||||||
| Tue (Dec 02 14) | 16 kilometers | 1:29:02 min | 5:34 min/kilometer | ||||||
General aerobic, Notes: All distance done at botanical garden and road outside.
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| Wed (Dec 03 14) | 23 kilometers | 1:58:28 min | 5:09 min/kilometer | ||||||
Medium-long run, Notes: Botanicalx12, outside botanical tru and fro x3.5. Another run completed at botanical garden and outside road, worried about continue pounding on the tar road. Not go to Padang Polo due to accumulation of water due to rain.
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| Thu (Dec 04 14) | 10 kilometers | 1:00:17 min | 6:01 min/kilometer | ||||||
Recovery
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| Fri (Dec 05 14) | 19.2 kilometers | 1:43:09 min | 5:22 min/kilometer | ||||||
Medium-long run, Notes: No Friday symptoms. Completed most distance at Padang Polo as was running a lot at tar road this week. The field was slightly muddy due to rain but still able to run. Run according to effort.
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| Sat (Dec 06 14) | 10 kilometers | 1:00:58 min | 6:05 min/kilometer | ||||||
Recovery, Notes: Recovery do in the morning to adjust Sunday long run. Leg is slightly tired.
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| Sun (Dec 07 14) | 32 kilometers | 2:47:05 min | 5:13 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney tru and fro-Rose-Polox13-Youth-Botanicalx5-Kristal The first distance over 30km for this training cycle. Leg is already tired as for the past weeks was running higher mileage on hard surface. Weather is 24 degrees reported by Garmin but humidity is high. Running a bit and stop down to feel the sweat dripping down tru my arms. Started slow by effort with pace between 6:01/km-5:40/km. Pace gradually increased at P.Polo which range 5:00/km-5:12/km. Pace then slightly dropped but maintain along the way to botanical and back. Shocked to feel symptom of ITB beside left knee at around 3 km. Stopped down for stretching then ok all the way. Could it be due to lack of warm up. Or the new running posture is not done correctly. Not a easy day to run as a lot of interruption from changing site of running. The sun started to shine upon reaching P.Polo, the field was muddy and involved a few slow down and skipping. The heart is not peace, not in calm. Counting steps to get myself focus and finally finish the run.
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