It means one more day of on Friday.
It also means as calendar turns to 2016, everything will back into fast rhythm again. Schools reopened, morning traffic started to be congested, a whole year of plan started.
Everything was reset.
For me, as I am going to be away for the run in a few weeks time, I will need to make all the new year preparation for other action to follow even earlier. It means more time on the planning, then meeting with the respective and hopefully everything will be in place.
At the end of December, a task that bothered me for this few years was delegate, or "entrusted" to someone else. The pressure that dominate my mind suddenly lifted. On that particular day after the meeting, a colleague asked me "how are you?" and for the first time I replied sincerely with "good, very good".
I not sure yet will there be any other "task" in the new year, but at the moment I'll enjoy this "lightness" as long as I could.
Week -3 is the last week with higher mileage. The last long run more than 30 km.
After the tune-up race followed by 29 km long run last week, cumulative fatigue could be felt for the week.
It especially noticeable after Wed interval (which probably not achieved training intensity), where Thursday medium-long run was fairly difficult, and continue with 2 days of tiredness, with light "uneasy feeling" at the left leg.
Luckily Sunday 32 km long run was considered a good one - the first long run in this cycle to done below 5:00/min without very tired at the end.
At around 3 km into Sunday long run, lawyer Lim and his group (Anne, Khoo KK) approaching and headed to the same direction. It was at end of Gurney Drive and starting of Northam Rd. I first spotted them at opposite side of Gurney roundabout and now had make a u-turn. They overtook, greeted and I followed. This was the first time I met them in the same direction and it seemed that at a pace that I can follow (usually see them flying). They were soaked in sweat, it could be already run a long distance and at a high pace. Following behind I lighten up the steps. Usually when running along legs will still be heavy at this distance. Running with group seemed to have different mechanism to "warm up" the body. Not long after that Ow Yong and Dave past by from behind effortlessly. At the junction turn into Penang City Hall I splitted with them.
It was 10 weeks into the running and I can feel that training started to take effect. It could be the weather, but training was easy to handle especially in long run. It was like everything was just started but it's going to taper soon. 18 weeks preparation would be better than 12 weeks, but it must be be caution not to break the point to become injured. Looking the good side, this time shorter training weeks might avoid the chances to keep stressing the body.
Time to get ready body and mind for the event. Also get ready for daily task.
It's a new year.
May a good year ahead~
| Week -3 (12-28-15 to 01-03-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 28 15) | 11 kilometers | 1:07:13 min | 6:06 min/kilometer | ||||||
Recovery
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| Tue (Dec 29 15) | 14.3 kilometers | 1:19:12 min | 5:33 min/kilometer | ||||||
General aerobic
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| Wed (Dec 30 15) | 18.1 kilometers | 1:39:08 min | 5:28 min/kilometer | ||||||
VO2max, Notes: with 6x1000m at interval pace target 3:47-3:54/km Using endomondo app, unsure pace of each interval. Ran with phone in hand and check the pace. Leg was feeling tired and notice unable to push harder and slow down at some section. 1st interval logged a full km pace 4:00/km. Last interval logged another full km pace 3:50/km. Noted highest heart rate achieved at last portion of each interval with around 170-171, with highest and slightly longer duration at last interval 171-173. The heart rate could target higher and stay for longer duration. A tired leg might cause unable to train at higher training zone. Few weeks ago was given suggestion to let my arm swing instead of let it lock my body. Was trying it this few weeks and find still need time to make the full coordination. I used to just focus on the leg, and when it need to focus on the arm, yes the stride automatically became wider but cadence slower and feel leg muscle need to strengthen to take the new steps.
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| Thu (Dec 31 15) | 24 kilometers | 2:10:44 min | 5:26 min/kilometer | ||||||
Medium-long run, Notes: Body and legs was very tired probably due to yesterday interval. Was thinking of take a rest. Still headed out with heavy legs and see how it goes. Able to achieve higher pace at botanical 5:11/km -- 4:54/km. At Padang Polo legs become very tired and second half was merely sustain to finish.
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| Fri (Jan 01 16) | 16.1 kilometers | 1:28:20 min | 5:29 min/kilometer | ||||||
General aerobic, Notes: A public holiday but maintain the run in the evening to have 24 hrs rest. Legs was still tired from Wed Interval and Thurs medium-long run. Thanks to no working day that able to rest well. Started and maintain with light and fast turn over. Focus on lifting leg instead of pushing it to move the body. Maintain fast cadence if can. Able to maintain pace at around 5:25-5:30/km for most of the distance.
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| Sat (Jan 02 16) | 13.1 kilometers | 1:17:20 min | 5:54 min/kilometer | ||||||
General aerobic, Notes: with 6 x 100m strides. 12 hrs rest from last training, legs was still tired. Almost at recovery pace. Tried to make it to faster pace at padang polo. The legs was quite tired and heavy.
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| Sun (Jan 03 16) | 32.4 kilometers | 2:40:24 min | 4:57 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney-Esplanade-Gurney-Kristal-Padang Polox14-Kristal Bumped into a group of runners and followed them for 4 km. This brough up the pace to below 5:00/km. The whole distance after was around or below 5:00/km, with 1 or 2 kms more than 5:00/km due to traffic or stopped down for hydration. Pace after 17th km was maintain around 4:50/km then further reduced to around 4:40/km after 25th km. Good weather to run. Feel good to able to start with a faster pace, increased and maintain to finish strong.
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