The past 5 weeks was a running holidays - I still run but it was either a recovery run or short enough to rest the body. With the extra time, I was able to do strength work out and stretching after the run. Time were more flexible and I can even fit in time to do some reading at the end of the day.
There was one unpleasant incident during the third week - I was chased by a dog and fell down, suffering bruises over palms, left knee, left elbow and small area of left side of waist. Over countless encounter with dogs for past few years, finally this one come with injury. As I was falling down, I said to myself "so this is my turn to get bitten". Luckily it didn't. Ironically, it was only about 200 m to my home, and I was already finish run, walking slowly in the neighborhood past that area - which known to have a stray dog. But it was the dog that came out from the house to play with that stray dog that attacked me. That dog with owner usually barks across the gate. That day, it was out on it's own. I confronted with owner, and she claimed her dog to be "won't chase people", "it is the stray dog which chase people". She said it's her daughter forgot to close the gate that's why it was out. It was third day of CNY, it was not nice to scold people but I did. Such a irresponsible dog owner.
I google about dog attacks - it was reported in news once a while and a few cost life. Things are the same even in other countries, and there are not lack of denial owner. The incident do posses an effect in me - I was not really comfortable when seeing a off-leash dog wander freely or when I running along quiet or dark road. Until today, the wound was not yet fully recover.
That was how the running holidays like.
With the training cycle start, I anticipate some frustrating and pressure a long the way.
Especially the Wednesday medium-long run, and the hard work out like tempo and marathon pace run.
The country is having heatwave due to El Nino. It is sweltering and unbearable heat day and night. The body couldn't cool down even sitting under the fan. Padang Polo grass has turn yellow. With this weather, I can only frequently consume fluid to prevent dehydration.
First week training consisted of a tempo run, medium-long run and a Sunday long run. Friday run was omitted due to working night shift at work. Work place - started to get busy.
The focus this time is still the same - to perfect what's not in the last cycle. Will try to achieve better training quality, mixing in strength work out and hills, better quality of recovery, at the same time being more effective at workplace.
| Week -17 (02-29-16 to 03-06-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 29 16) | 8 kilometers | 50:31 min | 6:17 min/kilometer | ||||||
Recovery
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| Tue (Mar 01 16) | 14.2 kilometers | 1:12:32 min | 5:08 min/kilometer | ||||||
Lactate threshold, Notes: with 6 km at tempo pace aim 3:56-4:00min/km Splits: 3:58, 4:10, 4:12, 4:18, 4:23, 4:11 Weather was hot. Tried to maintain the effort but getting difficult in the lung and on the legs after each km. The last km was trying to focus on running mechanism to be more effective on running.
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| Wed (Mar 02 16) | 19 kilometers | 1:41:50 min | 5:21 min/kilometer | ||||||
Medium-long run, Notes: Kristal - Padang Polox6 - Jesselton - Youth Park - Botanical small loop x 3 - Kristal A run that stopped a lot for traffics. Tried to maintain effort at 5:00m/km and most of the km able to maintain strong and fresh. Probably due to yesterday tempo and still fresh into training week. It was good if future medium and long run able to maintain such effort.
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| Thu (Mar 03 16) | 10.1 kilometers | 1:03:45 min | 6:19 min/kilometer | ||||||
Recovery, Notes: After two days of hard training legs was very very heavy. Maintain the legs turn over with minimal effort just to make the body moving.
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| Fri (Mar 04 16) | |||||||||
| Sat (Mar 05 16) | 10 kilometers | 1:02:05 min | 6:12 min/kilometer | ||||||
Recovery, Notes: A run after night shift at work. Body still very tired although after a few hours of sleep.
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| Sun (Mar 06 16) | 27.1 kilometers | 2:24:48 min | 5:21 min/kilometer | ||||||
Long run, Notes: Kristal - Padang Polox15 - Jesselton - Youth Park - Botanical Garden big loop x 1 - Kristal Weather app reported real feel of 43 degrees. Legs was fresh due to 2 days recovery run and 1 day off. Loops at Padang Polo was smooth and able to maintain effort. Put more attention on running form and was feeling alright. Gradually increase the pace and run was more difficult after leaving Padang Polo as legs started to feel tired. Tried to put enough effort on the sloped in Youth Park and Botanical Garden. It was overcast but hot. Skin feeling hot while stopping down. Luckily theres wind to take of the heat.
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