It was frightened to hear the news just 1 week after come back from the country.
Retrospective entry for the training leading to the race.
Now that the race was done, everything will be a look back.
Training volume was reduce during 1 week before race. However need to get the workplace task done and ready for 2 weeks away, including a night shift.
Day after night shift was a 3x1600m interval. The leg and body was tired up to Sunday probably due to lack of rest followed by high intensity workout.
The Sunday long run was done rather difficult and tired.
For the race week, I started to adjust sleep wake hour to race day pattern. I'm not sure it's good to have sudden drastic change of routine, but as usual it was not relax. The mind was not. Even it's a recovery run, it's feel like body was heavy and reluctant. The same tiredness happened during each race week.
2 weeks before the race also spent more trips to shopping for whatever necessary that sudden come up from mind or feel needed.
Days was spent planning the trip, looking at race day info, go through each detail one by one, checking on check list, eating, etc. As much as I plan, I didn't pay attention to the weather condition at Taipei. Or perhaps I took it lightly as I thought I've run under cold weather race like in Seoul, Rotorua or Adelaide, or the cruel heavy rain race in Macau. But each race is different. Will explain it in race report.
| Week -1 (01-11-16 to 01-17-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 11 16) | 10 kilometers | 1:02:12 min | 6:12 min/kilometer | ||||||
Recovery
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| Tue (Jan 12 16) | 13 kilometers | 1:13:18 min | 5:38 min/kilometer | ||||||
General aerobic
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| Wed (Jan 13 16) | No run. Night shift at work. | ||||||||
| Thu (Jan 14 16) | 14.1 kilometers | 1:16:23 min | 5:25 min/kilometer | ||||||
VO2max, Notes: with 3x1600m at interval pace
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| Fri (Jan 15 16) | 8 kilometers | 48:18 min | 6:02 min/kilometer | ||||||
Recovery
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| Sat (Jan 16 16) | 11.5 kilometers | 1:09:40 min | 6:05 min/kilometer | ||||||
Recovery
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| Sun (Jan 17 16) | 21 kilometers | 1:48:43 min | 5:10 min/kilometer | ||||||
Medium-long run, Notes: Leg was feeling tired. Probably due to mid-week interval and night shift.
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| Race Week (01-18-16 to 01-24-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 18 16) | 10 kilometers | 1:00:38 min | 6:02 min/kilometer | ||||||
Recovery
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| Tue (Jan 19 16) | 11.2 kilometers | 1:04:53 min | 5:48 min/kilometer | ||||||
General aerobic
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| Wed (Jan 20 16) | 13 kilometers | 1:08:56 min | 5:17 min/kilometer | ||||||
Dress rehearsal, Notes: with 3 km at marathon race pace
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| Thu (Jan 21 16) | 10.2 kilometers | 1:01:04 min | 5:58 min/kilometer | ||||||
Recovery
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| Fri (Jan 22 16) | No run. Travel day. | ||||||||
| Sat (Jan 23 16) | 4.7 kilometers | 32:59 min | 6:58 min/kilometer | ||||||
Recovery
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| Sun (Jan 24 16) | 42.2 kilometers | 3:01:58 min | 4:19 min/kilometer | Standard Chartered Taipei Marathon | |||||
Race, Notes: Net time. Official time 3:02:07 Endomondo app: 42.82 km, 3:02:28, 4:16min/km Actual feel 0 C. Generally flat route except up and down bridge around 13 km and 37 km. Huge section at Hebingongyuan and open to headwind.
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