To say it "complete" might be bias, as I have opted a lower mileage week schedule (the same as preparation to Macau Marathon 2012). The schedule is not as demanding as the previous one.
The week started with two recovery days (6 km and 10 km), which was supposed to be on Tues morning and evening. Then a medium-long run (23 km) on Wed. A no rush run as the next day (Thursday) is public holidays. Thursday another 10 km recovery. The run that I worry most was lactate threshold on Friday, 18 km with 10 km at tempo pace. Feel pressure at first due to unable to get a time off to prepare the run earlier. However, the run ended up smoothly with some new things learn. Another recovery on Sat, then complete the week with 32 km long run on Sunday.
The leg has no complain so far this week. Still paying much attention to running pose and leg turnover.
It seems that this is more suitable for me: a schedule at max 110 km / week, and slower pace (recovery 6:00-5:50/km, easy run 5:10-5:30/km)
Of course not to forget all of this done during December. What's special about December?
Firstly, it's holidays seasons, with less traffic means I can back to place I stay to start the run earlier.
Secondly, there were plenty of public holidays to provide more rest.
Thirdly, it's closing of the year, and the work pressure is relatively less. This might sound weird but it's true. By this time, most people has done performance appraisal, it means whatever target of the year whether achieve or not it's temporarily put aside. Most of the project completed and people take turn to go on leave, holidays and so on, so the follow-up is less. Daily work mostly routine and maintaining.
Combination of everything above is a less pressure day, more rest, able to punch out right on time, and smoothly back to start the run.
With new year start, I started to feel depressed. The yearly cycle.
The unforeseen but expected work pressure.
And the daily life errand that need to balance up.
Looking at January only the "expected" schedule, I already suffocated. Not to say the "ad hoc" one, the this and that.
I'll have to strive to seek motivation again. To quote this and to seek that, even to deceive and nice talk to myself.
Could there be a easier way.
Weather turn dry for the past few days. Flood water on east coast has receded. QZ8501 been located. Rain or shine, days must go on. Wish for a better days for everyone, including myself.
| Week -10 (12-29-14 to 01-04-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 29 14) | 6.1 kilometers | 40:14 min | 6:37 min/kilometer | ||||||
Recovery, Notes: Ran very lightly. Leg feel the tiredness from yesterdays long run. No pain.
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| Tue (Dec 30 14) | 10 kilometers | 1:01:33 min | 6:09 min/kilometer | ||||||
Recovery, Notes: 2nd day of recovery. The soreness is more than yesterday but less tired. Feeling twitch at left shin on some angle.
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| Wed (Dec 31 14) | 23 kilometers | 2:06:33 min | 5:30 min/kilometer | ||||||
Medium-long run, Notes: Ran by exertion and most pace around 5:30/km. Ran very cautious. Weather was cooling. Not feel too tired on the leg, some small twitch at some angle. Otherwise ok.
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| Thu (Jan 01 15) | 8.1 kilometers | 46:52 min | 5:48 min/kilometer | ||||||
Recovery, Notes: New year run. Weather was very hot and sunny than previous day. Leg was ok.
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| Fri (Jan 02 15) | 18 kilometers | 1:28:01 min | 4:53 min/kilometer | ||||||
Lactate threshold, Notes: 18 km with 10km at tempo pace target HRR 77-88 Done at Padang Polo. The run that worry most. Thought to take off from workplace so can run early to finish tempo run before sunset. However, plan was rejected d/t more people not around for new year. Started the run on 6:05pm and ended around 7:40p.m. Luckily sun set later this month of the year and no rain to have a dry field that able to complete the run in sufficient lighting condition. Weather was slightly hot but windy, comfortably dry. Throughout the run sweat was enough to dry on the skin not dripping, but lips feel dry to the end of tempo. The whole week was consist of very relax run and sufficient rest and no pressure from workplace. Completed the tempo by exertion and also to HRR. Achieved run within target HRR. Surprisingly, the pace was better in the first few km when I feel not yet into the pace, and the pace was slower in the last few km when I thought was doing very well. Occasionally run into wind in some section. Learn some feeling about sustain a pace during last 5km when HRR reaching 88. Splits: 4:05, 4:06, 4:17, 4:09, 4:11, 4:11, 4:14, 4:15, 4:18, 4:13
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| Sat (Jan 03 15) | 10 kilometers | 58:24 min | 5:50 min/kilometer | ||||||
Recovery, Notes: Another recovery run under very hot condition. Slow and easy to finish the run. Leg was ok.
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| Sun (Jan 04 15) | 32 kilometers | 2:41:31 min | 5:03 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney to-and-fro x 2-Kristal-Rose-Polo x 10 - Youth Park-Botanical small loop x 4-Kristal. A long run that done at Penang. Garmin reported weather to be 24 degree but I didnt feel it. Feels liks 27-28 degree especially toward the end of the run its more to 29-30 degrees. Not too humid, sweat not really soaked the singlet, salt formed at the edge of elbow and face. Started the run with easy pace. Run by exertion and no refering to watch for the whole run. Got carried away at 4km 5km to follow another morning runner. Pace at 4:42/min and 4:36/min. Its quiet a fast for a long run for me. While following behind him I didnt feel the pace as such. I heard people calling him as Chan. He looked like has cover some distance and still going. Might be due to this, the pace after this were faster. Its interesting to check the pace after completed the run and find that the pace was better than I feel. I was feeling of 5:10/km but most distance after that was quite consistently around to 5/km, at all kind of route surface Padang Polo, botanical
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Good mileages there. Wish I could be doing your kind of mileage...mine is no more than 75km per week.
ReplyDeleteAnyway, when is Seoul? Sounds like it is just around the corner. How is the elevation chart like in Seoul. You don't seem to do much hill intervals. Might want to consider that....just a suggestion.
Hi Fancis,
ReplyDeleteSeoul Marathon (Dong-A Marathon) will be held on 15th Mac 2015, 10 weeks to go. Elevation chart shows mild rise and drop up to 24km, range from 11.4m to 35.3m, a few spikes around 26km, and the major one will be at 36km to cross a bridge. From the chart I think it'll be better than Rotorua, Macau, or may be KL...but not really sure.
I don't have hill intervals in my current training. I tried it on 2012 and ended up with my first stress fracture. I then tried to train route mimicking elevation profile of race venue (e.g. Rotorua, Macau), but ended up with injury as well. Hill is always my physical and psychological barrier now. Intentionally or unintentionally I try to avoid steep hills during training. What I try now is pick a race with friendly elevation, and do training on similar profile with very minimal elevation (like botanical garden small loop, or Jesselton loop). Unless I further decrease the current mileage, or I'm not sure I able to recover from hill intervals.
75km / week will be very productive with right mixture of training I guess. Who knows if less is more. All the best for your SCHKM~
I see. May have to consider some strengthening first before the hill works. And limit it only on 1 per week and no more. All the best!
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