Daily routine was run and either stretching or core exercise in the evening.
However, sudden increase of supplement training cause tiredness too that I totally did nothing on Saturday.
Been thinking and talking to myself a lot this week.
A week that purely run, eat and sleep.
Had took good time to perfect and make use of each workout. Been reading a lot too.
It's 3 weeks to race.
Tapering start tomorrow.
I shall tune-in my mental too to prepare for it.
| Week -3 (02-16-15 to 02-22-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 16 15) | |||||||||
| Tue (Feb 17 15) | 10 kilometers | 1:01:16 min | 6:07 min/kilometer | ||||||
Recovery, Notes: 26C, H89% Run at hometown. Humid weather since a few days ago. Omit evening run due to feeling twitchy on left shin.
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| Wed (Feb 18 15) | 16.5 kilometers | 1:36:15 min | 5:50 min/kilometer | ||||||
VO2max, Notes: 26C, H89%. 18.1km with 5x1200m at 5k pace rest 3min between sets. Forgot to bring HR monitor, run according to pace. Weather started turn humid recently. It rain yesterday night. 1st split or interval forgot to turn on timer and ran for 1.6km. Subsequent split run to feel difficult toward the end, take care a lot of steps as shin started to feel twitch after last Sat run. Splits km/min: unknown, 3:51, 3:46, 3:49, 3:47
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| Thu (Feb 19 15) | 23.1 kilometers | 2:02:29 min | 5:18 min/kilometer | ||||||
Medium-long run, Notes: 24C, H94% It rained the night before. Weather cloudy through out the run. Leg not feeling tired but 5:20/km effort results in 5:30/km pace. In second half run at 5:00/km effort but results in 5:05-5:10/km pace, only to achieve 5:02/km and 4:59/km in 19th and 20th km after put in more effort. Paying lot attention to landing and running gait due to noticing discomfort on left shin past few days. Surprisingly, after last hydration on 21th km to finish pace was below 5:00/km, when I feel the pace was terrible due to tiredness.
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| Fri (Feb 20 15) | 13.3 kilometers | 1:16:42 min | 5:47 min/kilometer | ||||||
General aerobic, Notes: 26C, H94% with 8x100m strides. Spent quiet some time focus on stride. Effort of 5:20/km end up with 5:45-5:55/km pace. I guess my recovery from interval is very slow. The tiredness kick in after two days and last up to 3-4 days.
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| Sat (Feb 21 15) | 8.5 kilometers | 57:06 min | 6:43 min/kilometer | ||||||
Recovery, Notes: very easy jog as recovery.
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| Sun (Feb 22 15) | 32.2 kilometers | 2:43:00 min | 5:04 min/kilometer | ||||||
Long run, Notes: 26C, H89%. Very unpleasant weather. Hot, humid, muddy, sticky. Not sleeping well the last night due to the weather too. I can feel the hot on my skin and bed. Leg was fresh due to a whole day rest yesterday. I can feel the springiness and glide of my stride. However, still start at easy pace to avoid too tired at the end. Pace increased gradually from 6:05/km to 5:16/km for first 9km. After came down from overhead bridge I put in some effort and make a 2 faster km. From the overhead bridge I can see sun started to glow, over the maintain and I can see a while layer hovering in the air. Weather not hot yet but skin was already sticky. Not checking the pace until 12-13km in USM. Started to gauge my pace each km started 14th km and control around 4:49/km to 5:00/km till the finish. The sun grew stronger as I run. I was totally cover under the bright sun more than half of the run. Thanks to the rest yesterday I was able to hold the pace. It was very torturing and a few times I would like to stop due to extreme heat. I try to get under shade whenever theres, and feel the wind on my skin. Around 20km I felt the side stitch. A few km more the whole abdomen was like pushing up to cause pain. It was still tolerable, I try to manage it between pace rhythm and hydration. Still able to hold the pace, leg was not too tired, I figure this is a good time to test the fatigue to mimic end of the race. I finally decided to stop down at 29th km for hydration and let the body cool down, then continue to finish the run.
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