Besides, it's like the "winter" revisiting again. Temperature is lower in the morning and weather was comfortable. On a fresh day, I was like running in oversea's cold climate. The makes longer more enjoyable and a better pace.
Wednesday interval was done at pace more than I expected, but the heartrate was lower than I expected. The legs serve as bridge between the two. Push further it might be hurt, being cautious might not able provide suitable stress. May be the leg strength need to be enhanced for a better improvement.
Interval took longer time to recover. On Friday the legs still feeling the leg not into recovery. Usually after some other hard train, tiredness will still be there but you know "it's recovering".
Bought another new Launch and retired two shoes this week (the old Launch and Asic Gel Lyte).
It seems that everything is going well. 3 complete weeks training followed by a recovery week. Legs still surviving. One more week to go to complete mesocycle 2 training. Wish able to stay at this state and smoothly proceed to the race.
Next week would be another demanding week, with 11km tempo and 35km long run. Applied 3 days off from the week to have a better rest and training. However, as I have expected, the "unexpected' and "ad hoc" like to fit in at the new year. There'll be a 3 days event to attend on Friday, Saturday and Sunday. Beautifully lay on the most important day of the training, and the purpose I take the leave for. That is worse than a normal working week. Schedule have to readjust, and really need to take the balance very carefully.
Why I always able to find fault for whatever that come. Strive for best is a better way, or give and take is a better one.
Hopefully the "cold climate" can remain - at least it's more pleasant every time I stepped out to the road.
| Week -8 (01-12-15 to 01-18-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 12 15) | Rest | ||||||||
| Tue (Jan 13 15) | 14 kilometers | 1:17:49 min | 5:33 min/kilometer | ||||||
General aerobic
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| Wed (Jan 14 15) | 14 kilometers | 1:17:44 min | 5:33 min/kilometer | ||||||
VO2max, Notes: with 6x800m interval, target 91-94 HRR. A hot day but weather comfortable to run, not too humid. Leg not too tired from the Sunday run. Heartrate not achieving target HRR. The first few sets around 83-88 and the second part try to maintain at 90. However the pace was faster than expected, reasons unknown, probably due to the weather. Focus on running posture and leg turnover, theres a few section that leg feeling not able to keep up with the pace, quickly adjust. Theres section where leg feel tired as if go into anaerobic state. Should not be running fast than able to avoid injury, but heartrate was not achieved. How to balance up? Overall was good. Splits pace min/km: 3:40, 3:39, 3:48, 3:40, 3:44, 3:41
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| Thu (Jan 15 15) | 10 kilometers | 1:02:32 min | 6:15 min/kilometer | ||||||
Recovery, Notes: The tiredness after interval yesterday started to kick in. Very tired leg.
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| Fri (Jan 16 15) | 18 kilometers | 1:40:57 min | 5:36 min/kilometer | ||||||
Medium-long run, Notes: Took day off for wedding dinner in the evening. Weather was cooling with strong sunlight. Leg still not yet fully recovery from interval run. First plan was to run at padang polo then to botanical garden. However changed plan when unable to cross the road due to very heavy friday morning traffic. Turn back to padang polo and took the whole run easy. Total time spent on the road was 2hr.
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| Sat (Jan 17 15) | 13 kilometers | 1:11:55 min | 5:31 min/kilometer | ||||||
Recovery, Notes: with 10 x 100 m strides Started late in the morning due to attend wedding dinner previous night. Weather was cooling with strong sunlight. Leg feel better than yesterday, perhaps gradually recover from the interval training on Wed.
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| Sun (Jan 18 15) | 24.3 kilometers | 1:59:32 min | 4:56 min/kilometer | ||||||
Medium-long run, Notes: A medium-long run for Sun provide a non-stressful week. Ran in newly bought Launch. Started relax and the pace gradually hit 5:00/km and further increased to below 4:50/km at 10 km. Alert myself, screening over my body, everything was alright, not too exhausted, leg was fine. The pace further increased and stayed around 4:40/km for 10km, and without feeling too exhausted. I was surprised. It must be the weather - cooling and comfortable - and of course the shorter distance make it more easy. Leg turnover was great. Final 3 km slowed down when it started to feel hot and tired. I think the winter is back.
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A recovery week of 93.32km scares me. :p
ReplyDeleteI have not even gone beyond 90km in all my weeks of training. But I do caution that you have to watch out for injury. Take special care, friend :)
Ya Francis, been looking at my steps and feelings on each run. Last few cycles of training I would push for a avg 5min/km easy run and felt bad for a 5:20min/km, together with a higher weekly mileage. This time I just take it easy and go with the body, and not pushing so much for certain pace. I've had enough "injury leaves".
ReplyDeleteAt this moment I feel I still able to adapt to the mileage called for recovery week in the schedule. I do feel my injury come from higher mileage plus try to stay with certain pace. I'd see how things go this time (with lower mileage and flexible with pace).