It was more relax but nervous week. There was different events lining up from Thursday to Sunday. Thursday was to help in a teaching, Friday drove to Putrajaya, spent a night then run KPJ Care For Life Run 12 km next morning, then drove back in the afternoon, to fetch brother to airport next day on 5am, and to meet Zi-shen at 7am for the long run. The week started alright but ended up taxing, especially after a race on Saturday and not so low intense long run on Sunday (due to running with cari friend zi-shen). Legs felt the effects. Runny nose for 2 days.
The tune-up race at Putrajaya was good to sharpen up body and mind, and get used to the pre race travel and routine. However, the race itself was unpleasant, despite the nicely constructed Putrajaya architecture. The direction was poor. It ran mostly along the path beside river with lots of junction but without clear direction. To make it worse, it shared with participants from other categories at the last 2-3km. Legs was not feeling good due to frequent change of direction, zig-zagging including running down from slope (because a direction suddenly appear far down the slope). However it was a good event for friends and families to have fun outdoor activities during the weekend. It has medical product goodies bags, lucky draws, iM4U freebies, zumba session, and the nice Putrajaya surroundings. How can one don't like all this?
As a comparison, race direction at Chung Ling Cross Country Run (tune-up race I participated early July) was perfect and amazing. Held among congested traffic and multiple turning in the housing area, However the volunteer and direction were so sufficient and efficient that it was like running in a major marathon event, no second thought of looking for direction.
Checking at the Adelaide Marathon route, it was not easy as well, with turning and twisting in parkland of Adelaide city, with some up and down hill, and do it twice (2 loops). Seeing the video, some route was narrow and even to cross a bridge. I need to get psychological ready to face any circumstances on the day. The bottom line, stick with the pace!
 |
| 2 loop course at Adelaide City and Parklands |
Will be leaving soon on Thursday. As compared to few trips before, this one is the least prepared. I am blank and no much idea of the city. The main concern now still be the food pre race, and of course the performance of the day - to say I don't care at all would be a lie. However, I'll still take it as easy as possible and try to "indulge" myself in the run.
 |
| Adelaide Oval - another" memory footprint" |
| Week -1 (08-10-15 to 08-16-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 10 15) | |||||||||
| Tue (Aug 11 15) | 11 kilometers | 1:03:36 min | 5:47 min/kilometer | ||||||
General aerobic, Notes: with 8 x 100m strides
| |||||||||
| Wed (Aug 12 15) | 6 kilometers | 38:02 min | 6:20 min/kilometer | ||||||
Recovery
| |||||||||
| Thu (Aug 13 15) | 13 kilometers | 1:09:55 min | 5:22 min/kilometer | ||||||
VO2max, Notes: with 3x1600m at 5k pace target 3:54/min. Done with almost accurate timing and gauge by both feeling and watch although heart rate not up to the target zone. Splits of each 1.6km km/min: 3:53, 3:55, 3:54
| |||||||||
| Fri (Aug 14 15) | Omit run due to legs feeling uncomfortable | ||||||||
| Sat (Aug 15 15) | 10.1 kilometers | 1:03:45 min | 6:21 min/kilometer | ||||||
Recovery, Notes: omit strides due to legs ankle not feeling well.
| |||||||||
| Sun (Aug 16 15) | 21 kilometers | 1:50:40 min | 5:16 min/kilometer | ||||||
Medium-long run, Notes: Kristal-strais quat tru and fro x 2-Kristal-Rose-Polox4-Kristal Went to join cari friends CYS and LPT for few km run at straits quay. Its good to have ppl run with sometimes.
| |||||||||
| Week -2 (08-03-15 to 08-09-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 03 15) | 8 kilometers | 48:38 min | 6:04 min/kilometer | ||||||
Recovery
| |||||||||
| Tue (Aug 04 15) | 11 kilometers | 1:10:53 min | 6:26 min/kilometer | ||||||
Recovery, Notes: with 8 x 100m strides
| |||||||||
| Wed (Aug 05 15) | 19 kilometers | 1:39:31 min | 5:14 min/kilometer | ||||||
Medium-long run
| |||||||||
| Thu (Aug 06 15) | No run. Tired from participate in teaching at other location. | ||||||||
| Fri (Aug 07 15) | Move to Monday to travel early to Putrajaya | ||||||||
| Sat (Aug 08 15) | 1.9 kilometers | 10:02 min | 5:25 min/kilometer | ||||||
Warm up
| |||||||||
| 12.1 kilometers | 49:24 min | 4:06 min/kilometer | |||||||
Race, Notes: Scenic but very poor direction along the route. Theres many junction with not even one event organizer around. A few times need to stop down to ask and look for direction. Also ran wrong to the upper ground that need to run down through steep surface. Started out too fast and suffer at the rest of the distance. Another reminder to stick to the pace always.
| |||||||||
| Sun (Aug 09 15) | 27 kilometers | 2:12:45 min | 4:55 min/kilometer | ||||||
Long run, Notes: Kristal - Botanical small loop x 1 - big loop x 1 - small loop x 1 - Rose around Rumah Peranginan one round - Polo x 11 - Rose - Kristal Cooling weather. Ran with qiyan for first 10km. He completed his last 10km of 30km of long run. Pace with people thus pace was faster. Maintain 4:50-5:00 pace at Padang Polo and back. Overall pace was fast might due to yestrday race or lower mileage this week.
| |||||||||
No comments:
Post a Comment