After the pain recurred on 5th of April, I decided to take a longer rest off the road, coincide with the various tasks on my calendar.
The summary of the progress:
Week 21/3 - Rest, with pool running. (Slow jog Mon and Sun, 2 days pool running)
Week 28/3 - Return to road with mix of walk-jog. (5 days running, 1 day pool running)
Week 4/4 - Pain return. Decided to rest longer.
Week 11/4 - Rest with pool running (5 days, 2 days rest)
Week 18/4 - Restart running with walk-jog pattern. (5 days running, 1 day pool running, 1 day rest)
Week 11/4 was a mess with different tasks and occasion, including an unforeseen submission of document at eleventh hour. Spent two days in highly stress state.
As the days went by my mind couldn't resist to think of back to running, and the next event.
Flipping through my training history and guide books to find a clue - how much of rest is enough to call an event a off?
How can I plan the remaining weeks and the training that done, to estimate the current fitness, and the possible fitness to be achieved?
The answer is obvious, after missing so many weeks of running, the target will not be the same and will be lenient if I were to run the same event.
I could postpone and look for a later event.
While I was thinking - SCKLM already sold out.
The bright side - less one choice to make.
Soon it'll be week minus 9.
Let's see what week -9 says.
| Week -10 (04-18-16 to 04-24-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 18 16) | 3.8 kilometers | 31:43 min | 8:26 min/kilometer | ||||||
Recovery, Notes: walk 5 minutes, jog 10 minutes, walk 5 minutes, jog 10 minutes. No pain while running. No pain on next day morning.
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| Tue (Apr 19 16) | 5.4 kilometers | 42:36 min | 7:50 min/kilometer | ||||||
Recovery, Notes: walk 3 minutes, jog 10 minutes x 3 sets. No pain while running. Next day experience a bit of soreness at muscle above knee. Eased off later on.
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| Wed (Apr 20 16) | 7:50 min/kilometer | ||||||||
Notes: rest
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| Thu (Apr 21 16) | 7.7 kilometers | 50:14 min | 6:31 min/kilometer | ||||||
Recovery, Notes: walk 3 minutes, jog 20 minutes x 2 sets.
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| Fri (Apr 22 16) | 13.7 kilometers | 1:37:58 min | 7:09 min/kilometer | ||||||
Recovery, Notes: Walk 3 min, run 30 min x 2 sets. On 2nd set, after running 20 min on the way back, saw a friend arrive at Botanical Garden and added a walk at the big loop before back Running pace 5:50/km at 1st set, 5:30/km at 2nd set.
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| Sat (Apr 23 16) | |||||||||
Notes: 5 min warm up. Pool running / kicking 45 min steady. 5 min cool down.
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| Sun (Apr 24 16) | 16.8 kilometers | 1:38:33 min | 5:52 min/kilometer | ||||||
Easy, Notes: Walk 3 min, run 45 min x 2 sets.
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| Week -11 (04-11-16 to 04-17-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 11 16) | |||||||||
Notes: Pool running.
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| Tue (Apr 12 16) | |||||||||
Notes: Pool running / kicking.
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| Wed (Apr 13 16) | |||||||||
Notes: Water running 5 min warm up Steady 45 minutes 5 min cool down
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| Thu (Apr 14 16) | Rush for documentation till late | ||||||||
| Fri (Apr 15 16) | Rest | ||||||||
| Sat (Apr 16 16) | |||||||||
Notes: Water running / kicking. 5 min warm up. 5 min hard, 1 min easy x 7 sets. 5 min cool down.
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| Sun (Apr 17 16) | |||||||||
Notes: Water running. 5 min warm up. 1 min hard, 1 min easy, 2 min hard, 1 min easy, 3 min hard, 1 min easy, 4 min hard, 1 min easy, 3 min hard, 1 min easy, 2 min hard, 1 min easy, 1 min hard, 1 min easy 5 min cool down
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