Dealing with different parties, switching between issues, including a few occasion of lost of temper in dealing with certain issue.
However, I was just make sure I'm conscious, get back, get change and hit the road.
Legs was tired at the start of the week, and most tired from Thurs to Saturday as was standing the whole afternoon on Wed, followed by 11 km tempo on Friday.
11 km tempo was not able to achieve the target training zone.
However, overall endurance run was handle better than last few weeks probably due to it's already many weeks into training.
Sunday run was dramatic. Started the run being chased by a dog, and unable to cross the junction to go back then by finish with the strongest finish so far in this cycle of training.
During Sunday long run, at around 4km (after the bridge near USM gate) the road was very quiet and empty. I have a strange feeling and noted a group of stray dogs only when I run past them. One of the black one noted me and started to move towards my direction, and speed up intended to chase me. I quicken my steps but noticed it closed the gap very fast. It might reach me if I kept running. I turn back, throw the stone in my hand (I usually hold one to prepare for this situation), and shouted loudly. Then I turn and ran to another side of the road. It didn't follow but look at me from far. A dark shadow under the street light.
The problem was I need to make a u-turn later to back the same spot to cross the river. There's a few crossing but it need a detour further where road condition not so suitable for running. Without crossing the river, I can't go back.
Picked up 2 rocks held in my palm, I carefully ran back. I ran at the opposite of the road. When it's near to the junction, I waited so there's vehicle near by before I move. And bang, it was standing there waiting for me. When it saw me, it started to run across the road towards me, regardless there's motorist driving along the road I ran.
With no choice, I threw out the rock again, the motorist was shocked and jerked. I ran backward, turn back.
I tried to make the detour using industrial road to ampang jajar, but after some distance I saw some other dogs under the street light. I turn back.
I run tru and fro, thinking of what to do. While the day brighten, I saw a few runners came from the direction I wanted to go. Slowly, with 4 rocks in hand this time, I ran towards the same spot, stay in the middle of the road worry of it might came from both side. It was not there, and I carefully pass by the section. While I realized, I was in the middle of the road facing upward bridge towards traffic, I quickly swifts to road side and a car emerged from the top of the bridge.
As mentioned in the report below, the long run ended well and strong. It can consider as a marathon race pace effort. It was a good day to run hard.
The dogs issue will continue to haunt me. Chasing by dogs has become rare for this few years while running. Had a few occasion but I've tried to avoid the area or just walk past the place. Some people seems to take care of the dog and they not fierce. However, last week and this week I had spotted dogs at new location. And this week I guess I met with an alpha.
It is dangerous. It threaten life of the people especially people not on vehicle. It's not a joke.
| Week -5 (12-14-15 to 12-20-15) | |||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 14 15) | 11.1 kilometers | 1:07:52 min | 6:06 min/kilometer | ||||||
Recovery
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| Tue (Dec 15 15) | 16 kilometers | 1:31:29 min | 5:43 min/kilometer | ||||||
General aerobic, Notes: with 10x100m strides
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| Wed (Dec 16 15) | 24 kilometers | 2:09:27 min | 5:23 min/kilometer | ||||||
Medium-long run, Notes: Tired at the later part of the run at Padang Polo.
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| Thu (Dec 17 15) | 11 kilometers | 1:09:03 min | 6:16 min/kilometer | ||||||
Recovery, Notes: Downpour at the later part of the run.
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| Fri (Dec 18 15) | 3.9 kilometers | 27:17 min | 6:55 min/kilometer | ||||||
Lactate threshold, Notes: Easy run before tempo run. Leg was generally tired. Accidentally pressed completed run on app before start of tempo run.
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| 1.1 kilometers | 4:45 min | 4:10 min/kilometer | |||||||
Lactate threshold, Notes: 1st km of tempo run then noticed no feedback from the phone on 2nd km - checked back noticed app was crashed. Completed the 3rd km then restart app for logging.
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| 12.1 kilometers | 1:02:21 min | 5:09 min/kilometer | |||||||
Lactate threshold, Notes: The last tempo run of the season. 3rd km to 11th km of tempo run 4 km easy run to back. Pace maintain around 4:15/km with exertion at the start , legs become noticeably tired towards 2nd part where more exertion could pick up the pace. Tried to adjust breathing, posture, stride length but couldnt improve the pace. Leg tiredness could be cumulative fatigue, long hour standing the day before and slow recovery the last run was
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| 2 kilometers | |||||||||
Lactate threshold, Notes: 2nd and 3rd km of tempo not recorded
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| Sat (Dec 19 15) | 11 kilometers | 1:10:14 min | 6:22 min/kilometer | ||||||
Recovery, Notes: Legs was tired
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| Sun (Dec 20 15) | 35.1 kilometers | 2:52:40 min | 4:56 min/kilometer | ||||||
Long run, Notes: A thrilled start and unexpected run with strong finish. Weather was cooling and cloudy throughout the run. Started the run with normal effort, leg not too tired. At about near to 4km after the bridge near USM gate, road was all quiet but me. Chased by a dogs and again when I turn back. Tried to use other road also noted another dogs. No choice but run tru and fro till day became bright to pass the junction. Run become smooth around 14 km and the pace was increasing in USM and able to maintain at around 4:25/km for the last 12 km. The legs was not much a limiting factor this time but the lung capacity. It could be good weather and previous days of faster run make a comfortable run today. Last 16km splits: 4:44, 4:38, 4:34, 4:30, 4:26, 4:24, 4:21, 4:21, 4:44 hydration, 4:26, 4:27, 4:27, 4:22, 4:26, 4:20, 4:11
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| 2.8 kilometers | 19:04 min | 6:50 min/kilometer | |||||||
Recovery, Notes: Cool dowm to back
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