Gradually started back running to build back mileage towards Tokyo Marathon on 28 Feb.
However, results came back to be NOT selected for Tokyo Marathon.
The training plan suddenly disrupted.
There's no suitable (economically) race around the date (usually look for AIMS certification course).
It means the training plan had to moved early, or delay for other selected event.
And the next event affect the next next one.
And the cycles go on.
I found myself in a lack of motivation after Adelaide Marathon.
Together with change of plan on next event, I found myself walking nowhere with no direction.
Together with the things to face in daily life, career, I found I don't have a sound plan.
Next year, 5 years, do I repeat the same?
I am not excited for the future.
People say the glass is always half full.
I guess the best thing to do right now is to focus on the next step.
Building up for 7 weeks (including some 6 days off due to haze), I started the training for next event on 24 Jan. It's either Taipei Standard Chartered Marathon of Putrajaya Twincity Marathon (not AIMS certified). The training will be only 12 weeks as compared to 18 weeks that I usually did.
Taipei - AIMS certified course with cold climate. But it needs travel and expenses, and I usually prefer a longer duration of preparation to go out there.
Putrajaya - very convenient, can safe a lot.
I guess everything has its risk.
One can't have fish and bear palm at once.
So I have completed 2 weeks of training so far.
Weather was good as the monsoon starts.
It almost rain everyday that makes Padang Polo sometimes muddy and slippery.
So far progression is still ok.
Been putting ice pack on left shin frequently and found it's effective. Will continue to do so and see if it is useful
| Week -11 (11-02-15 to 11-08-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 02 15) | 11 kilometers | 1:09:38 min | 6:19 min/kilometer | ||||||
Recovery
| |||||||||
| Tue (Nov 03 15) | 15.1 kilometers | 1:19:58 min | 5:18 min/kilometer | ||||||
Lactate threshold, Notes: with 6 km at tempo pace Leg was tired. Not fully recover from Sunday m-pace run. Field was partly muddy. Started very heavy legs, pushed for tempo pace, struggle. Splits: 4:18, 4:12, 4:06, 4:16, 4:11, 3:59 HR during tempo run 158-177. Tried maintain rhythm even though slow down. Unable to complete subsequent easy run till 6 km. Legs was painful at left shin for 2 days, mileage cut short on Wed run, ice pack for muscle daily to feel recover on Friday.
| |||||||||
| Wed (Nov 04 15) | 13 kilometers | 1:14:17 min | 5:43 min/kilometer | ||||||
General aerobic, Notes: Legs was tired at painful at certain angel on left shin. Able to run normally with lifting legs instead of pushing. Was rainy day, all run done at botanical garden. Feeling very difficult to continue decide to cut short run and completed at 13 km instead of 16 km.
| |||||||||
| Thu (Nov 05 15) | 10 kilometers | 1:02:45 min | 6:17 min/kilometer | ||||||
Recovery
| |||||||||
| Fri (Nov 06 15) | 13.7 kilometers | 1:12:11 min | 5:15 min/kilometer | ||||||
Medium-long run, Notes: 19 km run. Endomondo app crashed at 13.7km. Noticed it after 3 km no feedback from the app. Restart the app to continue running. Last 4 km logged at the next entry. Left shin not feeling the pain and feel good. Able to pick up and maintain around 5/km at the second half of the run.
| |||||||||
| 4 kilometers | 19:56 min | 4:59 min/kilometer | |||||||
Medium-long run, Notes: continue run after restart Endomondo app
| |||||||||
| 2 kilometers | |||||||||
Medium long run, Notes: the unrecorded part due to app crashed
| |||||||||
| Sat (Nov 07 15) | 11.3 kilometers | 1:10:21 min | 6:13 min/kilometer | ||||||
Recovery
| |||||||||
| Sun (Nov 08 15) | 29.2 kilometers | 2:30:01 min | 5:08 min/kilometer | ||||||
Long run, Notes: Started run feeling legs was heavy. Unable to increase pace. First 3 km done at 6:00, 6:04 and 5:50. At 4th km Tiger joined in and run started go into smooth. Gradually increasing pace from 5:33/km 4th km to 4:40/km 10th km. Was not feeling difficult but afraid of taxing early. Probably due to effect of people pacing with. Spilteed with Tiger at 12 km and continue run at Padang Polo. Pace slowed down before reaching P.Polo and regain to maintain 4:50-5:00 to the end. Feel good run. Legs feel good too.
| |||||||||
| Week -12 (10-26-15 to 11-01-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 26 15) | 10 kilometers | 59:29 min | 5:57 min/kilometer | ||||||
Recovery
| |||||||||
| Tue (Oct 27 15) | 13 kilometers | 1:13:22 min | 5:38 min/kilometer | ||||||
General aerobic, Notes: with 6x100m strides. Weather was rainy and wet. Noted condensation on upper screen of Garmin 910xt and the rubber beside buttons was broken.
| |||||||||
| Wed (Oct 28 15) | 19 kilometers | 1:41:08 min | 5:19 min/kilometer | ||||||
Medium-long run
| |||||||||
| Thu (Oct 29 15) | 10 kilometers | 1:01:16 min | 6:07 min/kilometer | ||||||
Recovery
| |||||||||
| Fri (Oct 30 15) | 18.4 kilometers | 1:36:35 min | 5:15 min/kilometer | ||||||
Medium-long run
| |||||||||
| Sat (Oct 31 15) | 10 kilometers | 1:02:45 min | 6:16 min/kilometer | ||||||
Recovery
| |||||||||
| Sun (Nov 01 15) | 27 kilometers | 2:15:40 min | 5:01 min/kilometer | ||||||
Marathon-pace run, Notes: with 13 km at marathon race pace Run done at Penang island: T.Kristal-Gurney drive-Esplanade-Burma rd-Gurney drive-Kristal-Rose-P.Polox9-Rose-Kristal. With multiple stops. Race pace runs tarted half way Biggs rd, then at P-Polo muddy field thus mix with run at Sepoy Lines rd. Pace was mostly at 4:40/km best at 4:30/km, not up target race pace 4:20/km. However had done at least at race effort, and try to maintain rhythm rather than speed. Try best to minimize pressure at left legs too. Splits: 4:35, 4:36, 4:42, 4:31, 4:41, 4:40, 4:41, 4:39, 4:50, 4:42, 4:46, 4:40, 4:30
| |||||||||
No comments:
Post a Comment