After the race, I've decided at least for a few weeks, give some thought to the life that I've been living in. I have not been looking at it serous enough. Day in, day out, I'm lucky I'm still breathing and have a stable job. However, this is not permanent. Have I not think of it too long already, my life?
It all started as a hobby, then a routine, then a chase of target. It then conflicted with work, getting into stresses.
And now what?
I've come to a conclusion (at least at that moment), that to spend one season at least not look at training too seriously. Instead, if condition needed, give some consideration to work, family, friends, and future.
And so on end of April, I moved to new place, with a more proper living condition.
I started building up mileage after 2 weeks of total rest, and started another training cycle on 20th April. However, this time everything was easy. 6 days/week, max ~110km/wk, pace was all at the slower end, some recovery even at 7:00/min.
Registered Adelaide Marathon that will be happening on 23 Aug 2015. However, there's no pressure this time. It will be a good try just to stick at a pace and see how it goes. It will serve as a running vacation - although I'm not too sure how to spend days there yet.
Now, while still trying to settle few things for the new place, 8 weeks been running into the training cycle. Next, will be seeing what's next for work.
Surprisingly, days went by easier when one not hoping for too much.
It's half way through 2015 again, everything was just like yesterday.
Just get the news of a running friend Jinji was injured and warded during a run in Lumut. It is a disturbing news. It am unsure of the condition that cause this to happen. However, I do have a few near missed experience myself in some smaller scale community race. Personally, I think organizer should put runners safety as the top priority and put it at the highest standard. I hope he'll be ok and recover soon.
Wish everything goes well.
Posted the training week -17 to -11 as below:
| Week -11 (06-01-15 to 06-07-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 01 15) | |||||||||
| Tue (Jun 02 15) | 16 kilometers | 1:19:27 min | 4:58 min/kilometer | ||||||
Lactate threshold, Notes: w 8km at tempo pace, target HRR 77-88. It was drizzling at the start. Been raining in the morning. Some part of the field was muddy and traction was poor. Began tempo run at HRR77 and gradually increase to HRR89-90 at the end of the run. Not feeling too exhausted through out the run probably due to lower temperature. The limitation were the legs. Pace was quiet consistent at around 4:15/km for first few km, which is the good part. Increased intensity at the last 2 km as seemed able to take it. Consider a satisfactory run. Splits; 4:14, 4:15, 4:14, 4:15, 4:14, 4:12, 4:07, 4:08
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| Wed (Jun 03 15) | 23.2 kilometers | 2:03:31 min | 5:19 min/kilometer | ||||||
Medium-long run, Notes: Kristal-botanical garden small loopx9-youth park-Padang Polox6-Rose-Kristal Leg was not too tired though after yesterday tempo run. Pace was faster at the start at botanical, a few km was around 5:00/km, which is rare for this cycle of training. Tiger joined me at the last 2 loops at botanical and had some chat. Pace was then slower for the rest of the run and quiet tired at the end.
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| Thu (Jun 04 15) | 8 kilometers | 54:07 min | 6:45 min/kilometer | ||||||
Recovery, Notes: Very slow recovery after 2 days hard run. Leg was tired too.
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| Fri (Jun 05 15) | 18 kilometers | 1:43:01 min | 5:43 min/kilometer | ||||||
Medium-long run, Notes: Kristal-Botanical small loopx6-Youth park-Padang Polo x 3 - Rose - Kristal Leg not yet recover. Trying to sustain to the end. An 5:15/km feeling was actual 5:40/km pace. Count my steps to finish the run.
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| Sat (Jun 06 15) | 11 kilometers | 1:07:20 min | 6:07 min/kilometer | ||||||
General aerobic, Notes: It was a recovery pace though it was a general aerobic run. The legs was still tired and I took it easy.
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| Sun (Jun 07 15) | 34.2 kilometers | 3:02:17 min | 5:20 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney drive tru and fro x 1-kristal-padang polo x 7 - Around St George x 1 - padang polo x 7 - youth park - botanical big loop x 1 - small loop x 1 - Kristal The 1st longer run for this training cycle. Legs not tired and recovered. Started at 7am and sun become strong and hot at the second half of the run, with burning sun towards the end. Hoever, pace was good at padang polo where average maintain around 5:05/km, while the effort feeling was actually 5:20/km. Possibly met with Dave was running barefoot at the same location - he was fast even with barefoot and didnt seems to stop at the time I leave padang polo. Pace dropped after leaving padang polo, partically because heading to jesselton, youth park and botanical garden with elevations. The hardest part in botanical when running the slope, and the sun was burning my skin. Things get better leaving botanical garden heading back. Gain back the momentum and finish with 4:45/km. consider a satisfactory training.
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| Week -12 (05-25-15 to 05-31-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (May 25 15) | |||||||||
| Tue (May 26 15) | 13 kilometers | 1:11:30 min | 5:30 min/kilometer | ||||||
General aerobic, Notes: with 6x100m strides
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| Wed (May 27 15) | 19 kilometers | 1:41:23 min | 5:20 min/kilometer | ||||||
Medium-long run
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| Thu (May 28 15) | 8 kilometers | 52:31 min | 6:33 min/kilometer | ||||||
Recovery
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| Fri (May 29 15) | 16 kilometers | 1:26:09 min | 5:23 min/kilometer | ||||||
General aerobic
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| Sat (May 30 15) | 8 kilometers | 55:04 min | 6:52 min/kilometer | ||||||
Recovery
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| Sun (May 31 15) | 24 kilometers | 2:16:05 min | 5:40 min/kilometer | ||||||
Medium-long run, Notes: Though it was shorter distance as compared to other long run, leg was tired. Effort of 5:00/km turn out to be 5:20-5:30/km. Tiredness could be due to dehydration, tiredness or poor diet. However I was taken 3 days off from work from Wed-Fri, lack of rest shouldnt be the reason. At 12th reach padang polo but at 2nd loop I already like to give up the run of the day. The tiredness was from the legs. Sustain heavily till the end.
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| Week -13 (05-18-15 to 05-24-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (May 18 15) | |||||||||
| Tue (May 19 15) | 14 kilometers | 1:09:54 min | 4:59 min/kilometer | ||||||
Lactate threshold, Notes: with 8 km tempo pace, HRR 77-88. Was feeling fairly tired, and feeling fluish. However still head out for the run as didnt want to miss a tempo run and to sustain while I still can. Weather was usual evening humidity. Run based on exertion. It was surprised that the km that I feel slower was the faster on during the run. Splits: 4:18, 4:23, 4:17, 4:10, 4:09, 4:09, 4:14, 4:18
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| Wed (May 20 15) | 4:59 min/kilometer | ||||||||
Notes: Omit run due to fluish and tiredness.
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| Thu (May 21 15) | 11 kilometers | 1:08:48 min | 6:15 min/kilometer | ||||||
Recovery
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| Fri (May 22 15) | 19 kilometers | 1:48:43 min | 5:43 min/kilometer | ||||||
Medium-long run
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| Sat (May 23 15) | 8 kilometers | 54:42 min | 6:49 min/kilometer | ||||||
Recovery
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| Sun (May 24 15) | 29.2 kilometers | 2:26:11 min | 5:00 min/kilometer | ||||||
Marathon-pace run, Notes: w 16km at marathon race pace HRR 73-83 Run in the morning, weather fine, started with cooling, moderate humidity and sunny at the end of the run. Leg was not really tired and omitted Wed medium-long run. Started with pace 6:00/km and slowly picked up. The pace not able to pick up. First few km of marathon-pace run was unable to pick up the pace. Probably not used to the intensity and the leg turn over. Been running at a slower end of pace. Pace was easier to handle than last m-pace run due to weather. Body accommodate to the intensity after a few km. HRR from around 70 increased to 79 then around 82 towards the end. Althought most of the distance was achieved at 4:30/km, but based on the feeling and HRR it was a good train. Tired but not too much after the run and feeling refresh Splits: 4:41, 4:30, 4:27, 4:23, 4:29 hydration, 4:21, 4:21, 4:25, 4:25,4:20, 4:39 hydration, 4:27, 4:33, 4:27, 4:32, 4:22
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| 2.2 kilometers | 14:21 min | 6:24 min/kilometer | |||||||
Cool down
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| Week -14 (05-11-15 to 05-17-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (May 11 15) | 10 kilometers | 1:03:21 min | 6:19 min/kilometer | ||||||
Recovery, Notes: Run to cover mileage d/t Friday night shift.
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| Tue (May 12 15) | 14 kilometers | 1:18:49 min | 5:37 min/kilometer | ||||||
General aerobic
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| Wed (May 13 15) | 23 kilometers | 2:07:04 min | 5:31 min/kilometer | ||||||
Medium-long run
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| Thu (May 14 15) | 10 kilometers | 1:07:05 min | 6:42 min/kilometer | ||||||
Recovery
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| Fri (May 15 15) | 6:42 min/kilometer | ||||||||
Notes: no run d/t night shift at work
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| Sat (May 16 15) | 10 kilometers | 1:05:42 min | 6:34 min/kilometer | ||||||
Recovery
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| Sun (May 17 15) | 29 kilometers | 2:37:44 min | 5:26 min/kilometer | ||||||
Long run, Notes: Kristal-p.polo x 7-around St George x 1 - p.polo x 7-youth park-botanical big loop x 1 - botanical small loop x 1 - kristal Started under 4pm hot weather. Sustain to the end. Pace faster at padang polo and drop after leaving padang polo.
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| Week -15 (05-04-15 to 05-10-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (May 04 15) | |||||||||
| Tue (May 05 15) | 18 kilometers | 1:38:22 min | 5:28 min/kilometer | ||||||
Medium-long run
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| Wed (May 06 15) | 21 kilometers | 1:54:25 min | 5:27 min/kilometer | ||||||
Medium-long run, Notes: Most pace below 5:30/km except start and towards the end.
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| Thu (May 07 15) | 5:27 min/kilometer | ||||||||
Notes: No run due to trip to outsation
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| Fri (May 08 15) | 14 kilometers | 1:10:54 min | 5:04 min/kilometer | ||||||
Lactate threshold, Notes: w 6 km target at HRR77-88. Fastest pace was slower than those during 1st tempo in this cycle but pace was more stable than the first one. Splits: 4:07, 4:14, 4:16, 4:11, 4:09, 4:13
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| Sat (May 09 15) | 10 kilometers | 1:04:18 min | 6:25 min/kilometer | ||||||
Recovery
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| Sun (May 10 15) | 26 kilometers | 2:20:20 min | 5:24 min/kilometer | ||||||
Medium-long run
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| Week -16 (04-27-15 to 05-03-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 27 15) | |||||||||
| Tue (Apr 28 15) | 11 kilometers | 1:03:29 min | 5:46 min/kilometer | ||||||
General aerobic, Notes: Run cut short from 13km to 11km due to tiredness at shin was moving room this few days and to meet friend.
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| Wed (Apr 29 15) | 19 kilometers | 1:44:48 min | 5:31 min/kilometer | ||||||
Medium-long run
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| Thu (Apr 30 15) | 8 kilometers | 51:50 min | 6:28 min/kilometer | ||||||
Recovery
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| Fri (May 01 15) | 14 kilometers | 1:26:39 min | 6:11 min/kilometer | ||||||
General aerobic, Notes: Done at botanical garden. Ran big loops x 4. Pace was secondary but to concentrate on form and avoid of leg stress during downhill.
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| Sat (May 02 15) | 8 kilometers | 50:34 min | 6:19 min/kilometer | ||||||
Recovery
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| Sun (May 03 15) | 26 kilometers | 2:13:20 min | 5:08 min/kilometer | ||||||
Marathon-pace run, Notes: w 13 km marathon race pace - pace wrongly set at HRR77-88 which is tempo pace. Rain in the afternoon and weather was cloudy and not hot at the time I start. Toilet stop around 1-2km into marathon-pace. Althought refer the HRR for tempo run, pace wasnt faster - d/t weather, fitness not regain or tiredness? Splits: 4:41, 4:44, 4:52, 4:34, 4:36, 4:52 hydration, 4:37, 4:40, 4:43, 4:37, 4:30, 4:59 hydraton, 4:38
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| 0.8 kilometers | 5:55 min | 7:18 min/kilometer | |||||||
Cool down
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| Week -17 (04-20-15 to 04-26-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 20 15) | |||||||||
| Tue (Apr 21 15) | 14 kilometers | 1:14:24 min | 5:18 min/kilometer | ||||||
Lactate threshold, Notes: w 6km tempo pace. 1st tempo of the training cycle. Target HRR 77-88 Fitness not back yet. Pace fluactuated Splits: 4:09, 4:13, 4:08, 4:21, 4:09, 4:17
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| Wed (Apr 22 15) | 19 kilometers | 1:46:09 min | 5:35 min/kilometer | ||||||
Medium-long run
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| Thu (Apr 23 15) | 5:35 min/kilometer | ||||||||
Notes: No run due to left shin uncomfortable.
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| Fri (Apr 24 15) | 14 kilometers | 1:16:36 min | 5:28 min/kilometer | ||||||
General aerobic, Notes: Left shin is ok.
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| Sat (Apr 25 15) | 8 kilometers | 51:46 min | 6:28 min/kilometer | ||||||
Recovery
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| Sun (Apr 26 15) | 24 kilometers | 2:17:36 min | 5:44 min/kilometer | ||||||
Medium-long run, Notes: Run at Penang. Pace gruadually pick up at Padang Polo from 5:50/km to below 5:30/km. This cycle training pace were all slower than the previous one. Went to botanical garden and ram 2 big loop and one small loop.
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