No I didn't mean Christmas, I'm referring to the cooling air and weather in the morning that suitable for good run.
Year after another, I notice a few months before Chinese new year weather would be cooling and comfortable and turn very hot when approaching Chinese new year. This window would be a suitable time for good training. I noticed it's easy to achieve desire training zone during this period, with the history of doing 4:40/km medium-long run in the evening weather and a 11 km tempo at avg ~4:00/km.
Friday morning was the day I sensed the season changed.
Started 21 km at 8am, it didn't feel uncomfortable to complete the run. The pace was better, and the body was not too tired after the run. The next day recovery was easier. The same on the Sunday long run.
However, Tuesday and Wednesday was a mess.
On Tuesday, 8-km tempo run was considered a fail attempt. Leg was tired and turn over was poor.
On Tuesday also, "ad hoc" task came out from the meeting at workplace. Worked until 2 am to continue work on the next day - already decided to skip the Wed medium-long run under this body condition. Anyhow, Wed training was to be omitted as I stayed back at workplace to complete the task.
The third consecutive Wednesday with training to omit. The mileage was unable to build up. Hopefully things will be smooth in the coming weeks.
It might be insignificant to omit a day of running in a week, but Wednesday was medium-long run which is the staple in the training plan. I feel that this session outside of Sunday long run contribute much to the overall endurance. I'll usually made arrangement to skip recovery run instead of Wed run.
Anyhow it's still a good week with a nice Sunday long run to complete.
It's time of the year again --- ya Christmas is around the corner and Santa Claus is coming to town.
Wish for a peaceful and smooth December.
| Week -8 (11-23-15 to 11-29-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 23 15) | 11 kilometers | 1:07:51 min | 6:09 min/kilometer | ||||||
Recovery
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| Tue (Nov 24 15) | 16 kilometers | 1:26:25 min | 5:23 min/kilometer | ||||||
Lactate threshold, Notes: with 8km at tempo pace attempt. After Sunday fail attempt of m-pace run, today is another suboptimum training. The breathing is ok but the legs was just unable to push for the pace. Stressful days at work. Padang polo was slippery at certain section. But I feel the the reasons is weakness from within, the legs was just unable to pick up the pace. Is there anything wrong with the recovery? Splits: 4:24, 4:13, 4:23, 4:20, 4:27, 4:33, 4:39, 4:37
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| Wed (Nov 25 15) | |||||||||
Notes: no run due to rush for complete work at workplace. Furthermore, was having only 4.5 hr sleep the night before and mentally drained for the whole day. This may be another no running day even if no stay back for work.
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| Thu (Nov 26 15) | 11.5 kilometers | 1:10:07 min | 6:05 min/kilometer | ||||||
Recovery, Notes: Went out at 9:50am which is really a rare time. Awake at 6 am but feeling tired and continue to sleep decided to run in the afternoon. Woke up at 9am feeling restless partly because run was omit again yesterday, any many to do things on the list and decided to settle the run to clear the mind.
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| Fri (Nov 27 15) | 21 kilometers | 1:47:01 min | 5:05 min/kilometer | ||||||
Medium-long run, Notes: Kristal-P.Polox14round-Polo A good day to enjoy the run. Wake up with a bit sleepy, but feeling better after warmed up. Started run at 8am but weather was cloudy, not shiny and cooling. The weather stay almost the same through out the run made a good day for run. After a drink while reaching Padang Polo at 3km, continue 14 round without stop as the feeling was just right. Pace progressively improved and after the 9th km, stay 4:50/min for consecutive 6 km with further improve in pace. The last few km pace was slower but consider the section with multiple stop, Im feeling Im still running at the same intensity. The great thing is, theres no trouble or feeling of difficult at all to maintain the pace. The weather was right. field hardly was just right, not slippery. It could be the rest on Wed contribute to less tiresome leg. Its been a long time for such a feel good run.
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| Sat (Nov 28 15) | 11 kilometers | 1:06:10 min | 6:01 min/kilometer | ||||||
Recovery, Notes: Nice weather and not so tired legs
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| Sun (Nov 29 15) | 32 kilometers | 2:43:38 min | 5:06 min/kilometer | ||||||
Long run, Notes: Its time of the year again where morning weather is cool and suitable for running. Body not totally fresh but not totally tired as past few weeks. Whole run maintain at a comfortable feeling. Run started with pace 6:00/km the 5:10-5:20/km then to around 5:00/km after half way. The last 10 km was able to maintain at around 4:50/km and below without feeling very exhausted. Surprised still able to increase pace at the end of the run while running against wind.
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