This training cycle past by smooth as unnoticed.
It's all good until now that didn't have injury that interrupted the training.
No much plan for the trip but nervous.
Not much anticipation but hope to see how the training translate in the real race.
Notice that while running for a certain time target (even in training, aiming for a certain pace), it is unavoidable to try to "steal" the faster pace and say "may be this is pace for today". It need certain persistence to stay at lower pace and convince yourself that you are not able to handle the faster pace you have just achieved in the past few km in the early of the run.
Yesterday (1st Aug 2015) was also the day that Tokyo Marathon 2016 opened for registration. The theme is RUN as ONE. Respect the Japanese that always able to come out with a nice and high spirit theme. This is the first time I register for popular event with a lottery system. Sitting in front of computer waiting for the countdown. At the 1st second past 9a.m. (Japan Time 10a.m.) I clciked the registration button, and it was already hard to enter the site. A few attempts I success to enter one or two pages, then disconnected again. Without reasons my heart was pumping and breathing was heavy. After 20 min of trying, with duty at 10am, I stopped and rush to hospital. I literally was running from one point to another. Finally done it before start working and had a peace of mind.
Lottery results will be out end of September. Hope there's be good news.
So the past 3 weeks was good in term of training. Pace has become better probably due to the sharpening. Finally it's tapering week again. It's time to revise back how to make use of the tapering weeks. Training can have any time, but tapering week doesn't not come by easy.
| Week -4 (07-27-15 to 08-02-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 27 15) | Rest | ||||||||
| Tue (Jul 28 15) | 18 kilometers | 1:38:34 min | 5:28 min/kilometer | ||||||
VO2max, Notes: with 5x1200m at 5k pace, target HRR 91-94. The run scheduled at Wednesday but brought it to Tues to arrange a possible meeting on Thurs. Leg was not so tired although after Sat time trial and Sun long run. Able to maintain the effort although unable to reach target HRR. Target HRR achieved around last 2 sets towards the end. Partly because feeling already at the 5k effort and pace. Splits pace/km for each 1200m: 3:54, 3:51, 3:48, 3:48, 3:49
| |||||||||
| Wed (Jul 29 15) | 23 kilometers | 1:56:48 min | 5:05 min/kilometer | ||||||
Medium-long run, Notes: Tried to maintan 4:50-4:55/km at second part of run.
| |||||||||
| Thu (Jul 30 15) | 11 kilometers | 1:09:05 min | 6:16 min/kilometer | ||||||
Recovery
| |||||||||
| Fri (Jul 31 15) | 13.8 kilometers | 1:18:25 min | 5:41 min/kilometer | ||||||
General aerobic, Notes: with 8x100m strides
| |||||||||
| Sat (Aug 01 15) | 11 kilometers | 1:09:34 min | 6:19 min/kilometer | ||||||
Recovery
| |||||||||
| Sun (Aug 02 15) | 32 kilometers | 2:37:17 min | 4:55 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney Drive-Esplanade-Gurney Drive-Kristal-Rose-P.Polox7-Jesselton-Youth Park-Botanical garden big loopx1-small loopx1-Kristal Nice and cooling weather contribute to a enjoying run. Was hard to wake up at first. Started with sluggish steps but went smooth after 3km when body warming up. Able to maintain the pace at most of distance. At second part maintain most pace around 4:55/km and able to maintain exertion at youth park elevation and botanical garden hill and still feel strong. The last 30km long run before taper down.
| |||||||||
| Week -4 (07-20-15 to 07-26-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 20 15) | Rest | ||||||||
| Tue (Jul 21 15) | 14 kilometers | 1:17:16 min | 5:31 min/kilometer | ||||||
VO2Max, Notes: with 5x600m at 5k pace, target HRR 91-94. Splits pace per km for 600m: 3:54, 3:52, 4:01, 3:49, 3:44
| |||||||||
| Wed (Jul 22 15) | 23 kilometers | 1:55:55 min | 5:02 min/kilometer | ||||||
Medium-long run, Notes: Started with a bit tired leg due to yesterday interval. However the pace was actually faster than I thought. It could be due to better weather today of low humidity. At botanical garden leg was feeling fresh and strong and the pace was faster than I feel, achieved around 5:05/km when I thought it was 5:10/km, then it turn to become 4:50/km. Then was pacing with few runners then paced back by people and the pace got carried away up to 4:35/km. Not my type of run but surprisingly I was able to made it without really feeling the stress. Luckily the pacing session not last long and finally leave botanical garden to run at own pace and effort, with pace around 5:00/km. Something must have caused this I just dont know which one, Is it the shoe retired ghost, the weather, the sharpening from the race and interval?
| |||||||||
| Thu (Jul 23 15) | 10 kilometers | 1:03:41 min | 6:22 min/kilometer | ||||||
Recovery, Notes: with 6x100m strides
| |||||||||
| Fri (Jul 24 15) | 8 kilometers | 52:39 min | 6:34 min/kilometer | ||||||
Recovery
| |||||||||
| Sat (Jul 25 15) | 8 kilometers | 32:07 min | 4:00 min/kilometer | ||||||
Time Trial, Notes: Did time trial as unable to find suitable event as tune up race. Was wary at first if unable to maintain the pace till 8 km. Was even thinking of stopped at 5km as not feeling strong. Notice that whenever theres a time limit in head then lots of guessing and uncertainty. This happened for tempo run and marathon pace run but time trial and tune up race gave the most stresses. Splits: 4:04, 4:02, 4:01, 3:58, 3:57, 4:00, 4:01, 3:59
| |||||||||
| 1.8 kilometers | 11:14 min | 6:17 min/kilometer | |||||||
Warm up
| |||||||||
| 2.9 kilometers | 19:50 min | 6:50 min/kilometer | |||||||
Cool down
| |||||||||
| Sun (Jul 26 15) | 27.2 kilometers | 2:16:49 min | 5:02 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney drive-esplanade-gurney drive-Kristal-Rose-Padang Polox4-Botanical garden big loopx1-Kristal. Running was smooth after 3 km when body started warm up. Maintained around 5:00/km at first half, then 4:55/km at second. Leg was tired upon botanical garden big loop.
| |||||||||
| Week -5 (07-13-15 to 07-19-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 13 15) | 11 kilometers | 1:07:23 min | 6:07 min/kilometer | ||||||
Recovery, Notes: Bring Thurs run forward due to night duty. Leg was feeling soreness from the strength workout on Sat and Sun. However surprisingly the legs feeling fresh and urge to go forward. Could this be the carry on effect of the run during weekend.
| |||||||||
| Tue (Jul 14 15) | 16 kilometers | 1:31:17 min | 5:42 min/kilometer | ||||||
Intervals, Notes: with 6 x 1000 m at interval pace, target HRR 91-94 target pace 3:54/km. Legs was still feeling soreness from the workout on weekend. First 4 km warm up was worry unable to complete the run. Unable to really push pace to push the heart rate esp during the start. However at least part of the section was fall into target heart zone. Not the optimal effort but its good to provide the stimulus. Splits min/km: 4:02, 4:02, 3:59, 3:54, 3:58, 3:58
| |||||||||
| Wed (Jul 15 15) | 24 kilometers | 2:02:21 min | 5:06 min/kilometer | ||||||
Medium-long run, Notes: Kristal-Botanical small loop x9-Youth park-Jesselton-P.Polo x 6-Rose Ave-Kristal A feel good run. The soreness of legs is less and feel strong. Start slow gradually maintain at 5:00-5:10/km pace at botanical garden. Feeling strong. Made most of the distance after that below 5:00/km and finish strong. Could it be the using Launch that is lighter than Ghost? Or the excitement of Sat tune-up race? or effect of workout during weekend?
| |||||||||
| Thu (Jul 16 15) | No run due to night shift at work | ||||||||
| Fri (Jul 17 15) | 19 kilometers | 1:40:39 min | 5:18 min/kilometer | ||||||
Medium-long run, Notes: Kristal-Padang Polo x 6-Jesselton - Youth Park - Botanical big loop x 1 - Botanical big loop x 0.5 - Kristal Day after night duty. Body not fully rested from both night duty and this weeks trying to push training. Made a reverse route by going to padang polo first, and leave the hill at the back. Able to put some pace on the run but legs was more tired than pervious day. Got to take it easy.
| |||||||||
| 0.5 kilometers | 4:05 min | 8:41 min/kilometer | |||||||
Cool down
| |||||||||
| Sat (Jul 18 15) | 11 kilometers | 1:12:20 min | 6:34 min/kilometer | ||||||
Recovery, Notes: Legs turn over feeling fast but pace was actually slow
| |||||||||
| Sun (Jul 19 15) | 29.2 kilometers | 2:18:37 min | 4:45 min/kilometer | ||||||
Marathon-oace run, Notes: with 23 km at marathon pace, target HRR 77-88. Weather was cloudy and was drizzling in the middle to late of the run. Leg was tired at the start but try to push the pace. Pace became smooth upon entering USM doing the loops. Windy at certain section of the road so the pace was faster at one km and slow at another. Most of the pace was around 4:30/km and tried to maintain between 4:20-4:30/km. Heart rate was not able to move to the zone, mostly below HRR80. Legs was the limiting. The last marathon pace run and completed in a decent effort. Consider a good training day. Splits for marathon race pace: 4:41, 4:52, 4:40 hydration, with stop, 4:37, 4:29, 4:35, 4:25, 4:29, 4:28 hydration, 4:30, 4:23, 4:31, 4:20, 4:29, 4:34 hydration, 4:31, 4:22, 4:31, 4:22, 4:35, 4:36 hydration, 4:34, 4:20
| |||||||||
| 2.6 kilometers | 18:29 min | 7:02 min/kilometer | |||||||
Cool down
| |||||||||
No comments:
Post a Comment