After so many weeks, another week that omitted long run and without much training.
The reasons due to the shin area feel not right.
After last week at CNY had full rest and full concentration of training, I started the week with night shift on Monday.
Went out on Tuesday after some sleeps for recovery run. legs was not fully recover but that's just a usual progress for me. Done 8x100m with more concentration in it at Rose Avenue.
On Wed medium-long run, the leg was become more tired that other Wednesday.
This make me to think that the strides was actually the one that I hard to recovery from, on top of all interval and distance.
For the past few weeks, I notices that I was harder to recover from an interval training. I noticed Tuesday interval session, the tiredness will last up to Saturday. However, there's the same training I did on those week, which is strides on Thursday. Now I realized that it took out more than I thought.
On Thursday recovery run, I started to feel some twitch and mild pressing sensation on left shin.
However, for unknown reasons I still run the 6x100m strides. That's second speed workout of the week.
And Friday leg was even tired.
Only then I decided to omit time-trial on Saturday. To be cautious, I further omit the long run on Sun.
At rest, I can feel some mild tight sensation on the site.
Ya, I guess we must always listen to our body. Stop the bleeding on the first occurrence.
If you stop the bleeding early, there's time frame to correct the error, you took in more to bargain with.
When everything went bad, the only way is to stop and give up whatever already in hand.
I this case, I should have rest on Thursday, esp not run the second speed workout.
This make me wonder, how to run a speed session? Why does it schedule on a recovery day?
From what I read, it is to focus on form, increase leg turnover and train the sensory system. It is not about cardiovascular.
However, will it create damage to the muscular system? What is the extend of the damage?
From reading, I know the time to recovery is interval > long run > tempo. What about speed? It is an "fast and high intensity" session or just "leg turn over" session? Will need to find out that.
I'll have one more rest day tomorrow, hopefully by Tuesday I'll able to get back into training.
Being the tapering week, the main training consider complete.
The important thing during this period is maintain the fitness and sharpen the run.
With 2 weeks to go, I hope for the best.
| Week -2 (02-23-15 to 03-01-15) | |||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 23 15) | Rest day. Night shift at work. | ||||||||
| Tue (Feb 24 15) | 11 kilometers | 1:08:47 min | 6:15 min/kilometer | ||||||
Recovery, Notes: with 8x100m strides. a training on day after night shift at work. Went out early to attend dinner with friends. Leg was still tired. However completed the strides with much effort too.
| |||||||||
| Wed (Feb 25 15) | 19 kilometers | 1:43:40 min | 5:27 min/kilometer | ||||||
Medium-long run, Notes: 31C, H71%. Leg was still very tired. Suspect its the strides that cause tiredness so to as previous weeks. The legs was partially fresh at first and still able to push the mild elevation at botanical, however was totally tired upon reaching padang polo.
| |||||||||
| Thu (Feb 26 15) | 8 kilometers | 51:09 min | 6:23 min/kilometer | ||||||
Recovery, Notes: with 6x100m strides. Legs was more tired than previous days. Thought of omit strides, but done it eventually with poor quality.
| |||||||||
| Fri (Feb 27 15) | 8 kilometers | 52:48 min | 6:36 min/kilometer | ||||||
Recovery, Notes: tired leg to complete the run.
| |||||||||
| Sat (Feb 28 15) | Rest | ||||||||
| Sun (Mar 01 15) | Rest | ||||||||
looks like you need more rest. let the legs recover.
ReplyDeletelooking forward to hearing the good news of sub 3. Gambateh!
Thanks Francis.
ReplyDeleteYa, I wonder if I run the speed workout wrongly.
Can't afford to injury at this moment.
Hope my training will show some improvement on the run.