The training had been going smooth and consistent except to skip run for the busy schedule.
After the first half year of recovery, I thought I was slowly going in a good shape.
With the weather become cooling, the running was done at a more comfortable pace.
Beside, thanks to the ever increasing popularity of running, I had 3 tune-up races registered on the Saturday which fit to my schedule of a long run on Sunday.
Except the condition of Padang Polo was muddy due to rainy season, and the road condition (stray dogs) limitation, but these were things that out of control.
However, around end of November, toward the end of a routine medium long run I notice a small twitch behind the hip. It was during running a small down slope in Botanical Garden. The twitch would occur if I tried to press the leg while going down the slope.
I took a day rest. Then, I completed the second tune-up race during that weekend without issue.
The pain occur again toward the end of Sunday long run - also during the last stretch when leg was tired and wish to increase the effort. Because of this, I took another 2 days off. The week after the rest later was fine with 6 x 1200 m interval, 24 km and 35 km run.
Then, on the next week Tues 5 x 600 m interval, the pain set in again after the workout on the way back.
The pain and dullness this time didn't go away after few days of rest.
The rest is still ongoing.
I guess the cause is due to pushing too hard during interval workout on a tired leg. A tired leg will cause running posture to change, engaging different part of leg, thus causing strain on other area.
While the prolonged rest started at the beginning of recovery week, I might console myself that I might have some training effect left on the race day.
I'll keep my body active by having some lap in the swimming pool, with minimal jog during the week.
Now, I just hope can run on race day pain free.
Summary of week -8 to week -1:
Oct
Week 5: 138 km (Highest mileage. 24 km med-long run, 11 km tempo, and 39 km long run)
Nov
Week 1: 99.79 km (Recovery week. Week with 2 event outside work, one of them involved 4 days in JB)
Week 2: 107 km (Tune-up race - Cyberjaya Charity Run)
Week 3: 130 km (Last marathon race-pace run)
Week 4: 99 km (Tune-up race Tanjung Run. First episode of hip pain)
Dec
Week 1: 103 km (2 days of rest. Last 35 km long run)
Week 2: 32 km (4 days rest after Tues interval. No long run. Omit tune up race)
Week 3: 35 km (4 days of rest. 21 km run on Sun)
Showing posts with label Injury. Show all posts
Showing posts with label Injury. Show all posts
Tuesday, December 27, 2016
Saturday, December 10, 2016
Pick up from where it left off: Week -4 to Xiamen International Marathon
Since the last post on May, there are few progression on the training and running.
However, many times I stared on the blank page and didn't know how to start or how to continue.
When the habit of delaying was formed into shape each week with running data accumulating, the writing usually left undone.
At the same time, some other tasks was given priority as well after training was done.
The past 7 month can be divided into three phases:
May - July: recovering from the injury which weekly training consisted of mainly strength workout and easy run.
May - July: recovering from the injury which weekly training consisted of mainly strength workout and easy run.
July - Aug : Building up mileage for next cycle of training
Aug - current: Training for Xiamen Int Marathon
By around mid-May or June, the decision to not participate in Gold Coast Airport Marathon was made.
With the attempt to get a place in Tokyo Marathon 2017 failed, the focus was then on Xiamen which will be held on the 2nd day of the new year.
Training was still ongoing at the low period as the mileage summary below:
May - 149 km
June - 203 km
July - 175 km
Aug
Week 1 - 48 km
Week 2 - 82 km
Week 3 - 90 km
Week 4 - 78 km
Week 5 - 96 km (1st week of training cycle, 1st tempo)
Sept
Week 1 - 98 km (failed attempt of m-pace run)
Week 2 - 115 km (2nd tempo)
Week 3 - 120 km (1st 32 km long run)
Week 4 - 126 km (3rd tempo, 2nd m-pace run)
Oct
Week 1 - 100 km (recovery week)
Week 2 - 88 km (4th tempo, skipped Sat recovery and Sun long run as tired of working and travelling)
Week 3 - 127 km (5th tempo, 1st 35 km long run)
Week 4 - 80 km (3rd m-pace run, done 2 days after 24 km run, brought forward to Fri for outstation trip on the weekend)
The summary was done up to Oct as it started to get busy each week.
There were almost weekly or biweekly travel to outstation on Oct and Nov, which make keeping up with training a challenge.
Like a marathon, things will be getting easier stage by stage.
Roughly 3 more weeks to go for the next run.
Like walking the tightrope, I need to keep my core muscle (and heart and mind) strong to keep the balance between training, working and other aspects of life.
Recently there was a news about a man juggles to complete a marathon at 2 h 55 min, "without a single drop" the headline added.
That is totally the skill I need.
Week 4 - 78 km
Week 5 - 96 km (1st week of training cycle, 1st tempo)
Sept
Week 1 - 98 km (failed attempt of m-pace run)
Week 2 - 115 km (2nd tempo)
Week 3 - 120 km (1st 32 km long run)
Week 4 - 126 km (3rd tempo, 2nd m-pace run)
Oct
Week 1 - 100 km (recovery week)
Week 2 - 88 km (4th tempo, skipped Sat recovery and Sun long run as tired of working and travelling)
Week 3 - 127 km (5th tempo, 1st 35 km long run)
Week 4 - 80 km (3rd m-pace run, done 2 days after 24 km run, brought forward to Fri for outstation trip on the weekend)
The summary was done up to Oct as it started to get busy each week.
There were almost weekly or biweekly travel to outstation on Oct and Nov, which make keeping up with training a challenge.
Like a marathon, things will be getting easier stage by stage.
Roughly 3 more weeks to go for the next run.
Like walking the tightrope, I need to keep my core muscle (and heart and mind) strong to keep the balance between training, working and other aspects of life.
Recently there was a news about a man juggles to complete a marathon at 2 h 55 min, "without a single drop" the headline added.
That is totally the skill I need.
Sunday, May 8, 2016
Training to next event: Week unknown: Too quick, too soon
After completing 90+ mileage last week, I eagerly wish to resume the normal training intensity.
If I able to do it, I'll give myself a "pass" for the planned race on July.
Thus, I tried to completed a 11 km recovery run, even though the condition were tough.
Then, I attempted a 6 km tempo run. Completed it, with cost - the knee was painful on the next day.
Wed run started with a painful at right knee joint. With stubbornness, I still headed out for run. When I barely put force to propel the steps, I reluctantly turn back.
I know this imply another thing, that I have to put the planned event behind my head.
If there's a bigger picture in this, I do hope it is.
The next two days taken complete rest, with no intention for any workout at all.
Friday was down with flu, take off from work to just sleep.
Saturday morning has no intention to wake up for run as well.
Is it when the psychological tension broke down (thought of no need for training), the body defense mechanism became vulnerable to any invasion. Without any workout, I was feeling sleepy, tired and flu-ish.
However, Sunday long run was a reward.
Under a fine weather (25 degree reported), the no pressure of getting back on track, I was literally running a enjoyable and nice 27 km.
It probably due to all the rest and sleep, it probably due to the weather.
Whatever it is, I was happy to see the pace pattern return, and to feel the long run again - the feeling of driving the run long and steady.
If I able to do it, I'll give myself a "pass" for the planned race on July.
Thus, I tried to completed a 11 km recovery run, even though the condition were tough.
Then, I attempted a 6 km tempo run. Completed it, with cost - the knee was painful on the next day.
Wed run started with a painful at right knee joint. With stubbornness, I still headed out for run. When I barely put force to propel the steps, I reluctantly turn back.
I know this imply another thing, that I have to put the planned event behind my head.
If there's a bigger picture in this, I do hope it is.
The next two days taken complete rest, with no intention for any workout at all.
Friday was down with flu, take off from work to just sleep.
Saturday morning has no intention to wake up for run as well.
Is it when the psychological tension broke down (thought of no need for training), the body defense mechanism became vulnerable to any invasion. Without any workout, I was feeling sleepy, tired and flu-ish.
However, Sunday long run was a reward.
Under a fine weather (25 degree reported), the no pressure of getting back on track, I was literally running a enjoyable and nice 27 km.
It probably due to all the rest and sleep, it probably due to the weather.
Whatever it is, I was happy to see the pace pattern return, and to feel the long run again - the feeling of driving the run long and steady.
| Week ? (05-02-16 to 05-08-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (May 02 16) | 11 kilometers | 1:06:21 min | 6:02 min/kilometer | ||||||
Recovery, Notes: Run under hot weather. Not an easy run. Feeling hard to finish even for a recovery run.
| |||||||||
| Tue (May 03 16) | 14 kilometers | 1:13:22 min | 5:14 min/kilometer | ||||||
Lactate threshold, Notes: with 6 km at lactate threshold pace. Initially plan for 8 km. Uneasiness at the knee made me decided to cut it to 6 km. Right knee was feeling weird sensation. Completed the run with feeling of right knee soreness coming back. Splits: 4:22, 4:16, 4:10, 4:14, 4:15, 4:08
| |||||||||
| Wed (May 04 16) | 4.1 kilometers | 29:03 min | 7:05 min/kilometer | ||||||
Recovery, Notes: Out to run and feeling pain at right joint between knee. Tried and jogged very carefully decided to do only 4 km. Consequences of going to hard and too quick on Tuesday.
| |||||||||
| Thu (May 05 16) | |||||||||
Notes: Rest. No run.
| |||||||||
| Fri (May 06 16) | |||||||||
Notes: Down with flu. Went back early from work and took a long nap.
| |||||||||
| Sat (May 07 16) | 7.6 kilometers | 47:52 min | 6:17 min/kilometer | ||||||
Recovery, Notes: Sleep till late. Ran in the evening. Knee not feeling uncomfortable but feeling harder to run. 8 km. GPS not set when started to run.
| |||||||||
| Sun (May 08 16) | 27 kilometers | 2:17:18 min | 5:05 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney Drive-Esplanade-Kristal-Rose Ave-Padang Polox9-Rose Ave-Kristal. Initially was sleepy and feeling to fall back into sleep. Still heading out and try to run. All the way didnt check at the pace but run with exertion. Started with moderate easy and maintain exertion, moderate intensity, not feeling too hard all the way. The outcome was over my expectation, with gradually increasing of pace and below 5km/min in the middle and second part of the run. 9 loops at Padang Polo was mostly below 4:50/km with fastest at 4:42/km. I do try to run at higher intensity but was still below my usual Sunday run effort. The feeling was about 5:20/km. The results probably due to few days rest overall less mileage and good weather. Garmin website reported 25 degree, feels like 25 degree Theres two section time was exactly the same: 6th km - 5:07.4, 7th km - 5:07.4; 16th km - 4:45.9, 17th km - 4:45.5, 22th km - 4:46.6, 23th km - 4:46.8which might indicate that running was at the right intensity and rhythm.
| |||||||||
Monday, May 2, 2016
Training to next event: Week -9 - Time on feet
This week target was to further build back the endurance by spending more time on feet.
Thus, main focus was on the time (or distance as secondary), speed was not the concern.
With this in mind, the pressure was lesser to go out for run each day.
The run was incorporated with a few walking, including chatting when seeing friends in the park.
Furthermore, I able to fit in two session of easy water running / kicking on two morning of the week.
Keep the body active, keep the blood flowing.
Being fully indulged in workout without attempting an outcome was a pleasure.
It could be that I was able to be completed one run each day.
With Wed hitting another higher mileage (19 km), and Friday able to run below 5/min pace for few km.
However, this could be the reasons the legs was exhausted by Sunday.
Sunday was planned for a 2 hr 40 min run, or 27 km, whichever is shorter. However, the body was so tired even at 1 hr mark with a 6/min pace. With caution and patience I maintain the effort up to 20 km, then return with mix of jog and walk.
The hot weather hasn't got away, but the "inter-monsoon" season bring some rain.
It cause short cooling moment sometimes, but also wet and humid hot evening.
| Week -9 (04-25-16 to 05-01-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 25 16) | 8 kilometers | 48:09 min | 6:01 min/kilometer | ||||||
Recovery, Notes: very cautious run. Legs muscle was tired but no pain.
| |||||||||
| Tue (Apr 26 16) | 11 kilometers | 1:02:05 min | 5:38 min/kilometer | ||||||
Easy, Notes: Morning 45 min pool running/kicking. Legs was tired and run proceed with extra care. No pain. Post workout stretching, rolled on thigh muscle and ice.
| |||||||||
| Wed (Apr 27 16) | 19 kilometers | 1:45:12 min | 5:32 min/kilometer | ||||||
Easy, Notes: Kristal-Botanicalx4-YouthPark-Padang Polox6-Kristal First attempt of longer run. Start slow and run according to feel. Maintain moderate intensity while pay attention to posture and stride. No pain at knee. Post workout muscle soreness and tired. Post run stretching, roll on muscle and ice.
| |||||||||
| Thu (Apr 28 16) | 11.5 kilometers | 1:29:27 min | 7:48 min/kilometer | ||||||
Recovery, Notes: Very leisure run to botanical and including walk while meeting friends in botanical garden. Post run stretching, roll on thigh muscle and ice.
| |||||||||
| Fri (Apr 29 16) | 16.2 kilometers | 1:29:07 min | 5:31 min/kilometer | ||||||
Easy, Notes: Kristal-Padang Polox10-Kristal Pace was faster at Padang Polo. First 5 loops at 5:30/min and gradually increased to 5/min and below 5/min for next 5 loops. Was took over and followed a veteran runner from far started 3rd-4th loop at Padang. His gait is steady but fast pace.
| |||||||||
| Sat (Apr 30 16) | 8 kilometers | 48:26 min | 6:03 min/kilometer | ||||||
Recovery, Notes: Sleep till late. Morning easy pool running / kicking 30 min. No pain at knee.
| |||||||||
| Sun (May 01 16) | 23.2 kilometers | 2:18:49 min | 5:59 min/kilometer | ||||||
Easy, Notes: Totally time on feet. Though to complete 2hr40min but got to cut back due to extreme tiredness. Total time for workout was 2h42m. Went out under 4 p.m. sun. Weather was hot. Unsure is due to heat or cumulative mileage for the week, only could take smallest steps and lowest intensity. Counting steps and 6min/km pace. Stop multiple times to wet hair and walk to clear the heat. At last few km at padang polo, merely could run . Leg was fairly tired. Despite, no pain at the knee. Just soreness of muscle. No pain on next day Monday
| |||||||||
Sunday, April 24, 2016
Training to next event: Week -11 and -10 - A month of Sundays
It has been 5 weeks since cutting down on training.
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.
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.
| |||||||||
| 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.
| |||||||||
| Wed (Apr 20 16) | 7:50 min/kilometer | ||||||||
Notes: rest
| |||||||||
| 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.
| |||||||||
| 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.
| |||||||||
| Sat (Apr 23 16) | |||||||||
Notes: 5 min warm up. Pool running / kicking 45 min steady. 5 min cool down.
| |||||||||
| 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.
| |||||||||
| Week -11 (04-11-16 to 04-17-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 11 16) | |||||||||
Notes: Pool running.
| |||||||||
| Tue (Apr 12 16) | |||||||||
Notes: Pool running / kicking.
| |||||||||
| Wed (Apr 13 16) | |||||||||
Notes: Water running 5 min warm up Steady 45 minutes 5 min cool down
| |||||||||
| 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.
| |||||||||
| 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
| |||||||||
Monday, April 11, 2016
Training to next event: Week -12 - double-dip
After 1 week attempt returning to the road, this week leg condition indicate a serious need to put training a halt.
The progression of the week are as followed.
Mon - 8 km
Tues - 14 km moderate intensity. Towards the end of run, difficult while moving from stop to start. Feeling better when body start to get into motion.
Wed - Uncomfortable and slight pain while walking. Prominent during transition from hell to toe, start walking, up and down stair case.
Thurs-Fri - still feeling uncomfortable while walking.
Sat - Sun - spend most of time sitting (both indoor listening to course as well as travel). Knee was still feeling uncomfortable.
With the obvious failure to resume running, I was feeling lost and demotivated.
Everything was not in place. When the main activity of the day (running) is disrupted, everything other thing like lost of anchor. Sleeping time, meal time, managing daily life, or including appointments with other people - everything become nothing to serve as reference. It doesn't matter anymore what time to eat, to sleep, how much to eat. There's no demand but feeling of give up. There's no breaking point of each day. The feeling was just piling up. You were hoping tomorrow it will be better, but it's not. Perhaps it's the withdrawal from the endorphin.
I can do the pool running or swimming. But the thought of "losing on more day" will keep haunting me. Then it'll translate to "how many days to build back". Turn out I'll just take another day off.
Sometimes it's nice just to eat and get fat. Come back with ample time for games and video streaming.
The bad emotion compounded on Wed while thinking and looking at the whole week of schedule involving different locations and tasks, not mentioning the dateline to meet while I return to work.
I guess one of the things as a runners is to learn to accept an injury.
It was like a person to accept bad things in life.
When things doesn't go according to our ways.
When troubles come.
When betrayal, disappointment, separation set in.
If one is unable to accept, it is hard to overcome it.
May be the first step of recovering, is to accept the injury itself.
Moving is but letting go the previous steps.
The progression of the week are as followed.
Mon - 8 km
Tues - 14 km moderate intensity. Towards the end of run, difficult while moving from stop to start. Feeling better when body start to get into motion.
Wed - Uncomfortable and slight pain while walking. Prominent during transition from hell to toe, start walking, up and down stair case.
Thurs-Fri - still feeling uncomfortable while walking.
Sat - Sun - spend most of time sitting (both indoor listening to course as well as travel). Knee was still feeling uncomfortable.
With the obvious failure to resume running, I was feeling lost and demotivated.
Everything was not in place. When the main activity of the day (running) is disrupted, everything other thing like lost of anchor. Sleeping time, meal time, managing daily life, or including appointments with other people - everything become nothing to serve as reference. It doesn't matter anymore what time to eat, to sleep, how much to eat. There's no demand but feeling of give up. There's no breaking point of each day. The feeling was just piling up. You were hoping tomorrow it will be better, but it's not. Perhaps it's the withdrawal from the endorphin.
I can do the pool running or swimming. But the thought of "losing on more day" will keep haunting me. Then it'll translate to "how many days to build back". Turn out I'll just take another day off.
Sometimes it's nice just to eat and get fat. Come back with ample time for games and video streaming.
The bad emotion compounded on Wed while thinking and looking at the whole week of schedule involving different locations and tasks, not mentioning the dateline to meet while I return to work.
I guess one of the things as a runners is to learn to accept an injury.
It was like a person to accept bad things in life.
When things doesn't go according to our ways.
When troubles come.
When betrayal, disappointment, separation set in.
If one is unable to accept, it is hard to overcome it.
May be the first step of recovering, is to accept the injury itself.
Moving is but letting go the previous steps.
Sunday, April 3, 2016
Training to next event: Week -13 - week of recuperating
The second week of tuning down training due to pain at right knee.
However the condition was slowly becoming better.
Monday went to pool for water running, as well as some hard freestyle kicking with board.
Tuesday - miraculously the knee like feeling normal. The uncomfortable was completely gone. Thus I went for a very slow and careful 8 km.
I did the same 8 km on Wed, then step up to 10 km on Thurs, followed by a 13 km on Fri.
Started with jog and run, slowly increase intensity and duration of running.
By Saturday some fatigues shown on knee again with uncomfortable sign - through out the day. Saturday training was done in pool.
Sunday morning - completed a 16 km run with mixed effort.
So far the knee area was alright - except feeling some "tightness" and soreness. The thigh muscle feeling some "soreness" deep inside, that I feel if I can reach that deep area to massage it.
I hope this is a good sign along with the improvement of weather.
Last week the island nourished with a rain. Grow of grasses turn Padang Polo a bit greenish. For the past week, the weather was not as hot as previous although temperature still high.
Next week will have to rush for an assignment for "administrative purpose".
Will also spend the weekend travelling to outstation.
The pace of life never slow down. It keep on rumbling.
With the injury, there will be less stress of carry out training while.
However, I still hope the different training and rest at this moment can benefit running in another way.
However the condition was slowly becoming better.
Monday went to pool for water running, as well as some hard freestyle kicking with board.
Tuesday - miraculously the knee like feeling normal. The uncomfortable was completely gone. Thus I went for a very slow and careful 8 km.
I did the same 8 km on Wed, then step up to 10 km on Thurs, followed by a 13 km on Fri.
Started with jog and run, slowly increase intensity and duration of running.
By Saturday some fatigues shown on knee again with uncomfortable sign - through out the day. Saturday training was done in pool.
Sunday morning - completed a 16 km run with mixed effort.
So far the knee area was alright - except feeling some "tightness" and soreness. The thigh muscle feeling some "soreness" deep inside, that I feel if I can reach that deep area to massage it.
I hope this is a good sign along with the improvement of weather.
Last week the island nourished with a rain. Grow of grasses turn Padang Polo a bit greenish. For the past week, the weather was not as hot as previous although temperature still high.
Next week will have to rush for an assignment for "administrative purpose".
Will also spend the weekend travelling to outstation.
The pace of life never slow down. It keep on rumbling.
With the injury, there will be less stress of carry out training while.
However, I still hope the different training and rest at this moment can benefit running in another way.
| Week -13 (03-28-16 to 04-03-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Mar 28 16) | Pool running and kicking. | ||||||||
| Tue (Mar 29 16) | 8 kilometers | 1:00:23 min | 7:33 min/kilometer | ||||||
Recovery, Notes: Very slow jog. Mixed with walking. Focus on lifting foot. Slight twitching and uncomfortable at the end of run but brief. Night - not uncomfortable. Next morning - no pain upon wake up. Post run - core workout and stretching.
| |||||||||
| Wed (Mar 30 16) | 8 kilometers | 51:40 min | 6:28 min/kilometer | ||||||
Recovery, Notes: Slow jog. Mixed with walking in between. Same distance with slightly faster effort. Focus on lifting foot and maintain turnover. Not feeling uncomfortable during run. Night - slight to non of pain. Next morning - not pain upon wake up. Post run - core workout and stretching.
| |||||||||
| Thu (Mar 31 16) | 10 kilometers | 58:18 min | 5:49 min/kilometer | ||||||
Recovery, Notes: Slow jogged. Increase distance by 2 km. Maintain or fasten leg turn over. Able maintain longer duration without walking. Postrun, night and next morning - no pain or uncomfortable. However still not dare to push the leg. Postrun - core workout and stretching.
| |||||||||
| Fri (Apr 01 16) | 13.1 kilometers | 1:08:29 min | 5:14 min/kilometer | ||||||
Easy, Notes: Kristal-Botanical small loopx2-Youth Park-Polox2-Kristal. Maintain effort and leg turnover. Pace was good at certain km probably due to fresh leg. At certain point feeling tired of muscle to maintain the running gait and effort. Towards the last few km feeling dull at right point of knee.
| |||||||||
| Sat (Apr 02 16) | |||||||||
Water Running, Notes: Freestyle kicking x 150m, water running 5min1min rest x 5, Freestyle kicking x 150m. Leisure swim x 200m. Wake up morning - no pain while walking. Running a few steps feeling light pain at right knee. Decide skip run and do pool activity. Evening - still have still pain on side of right knee while walking esp when heel touch the ground and during transition from heel to front feet.
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| Sun (Apr 03 16) | 16.3 kilometers | 1:23:54 min | 5:08 min/kilometer | ||||||
Easy, Notes: Morning - ran a few steps feeling no pain at right knee. Decided went out for run. Run at moderate intensity focus on stride, gliding and lifting. Occasionally run at high intensity. Leg was more tired towards the end. No pain but some dull feeling occasionally towards the end. After run - no pain but feeling but tightness around knee. Not dare to put normal energy on the right leg. Postrun - core workout and stretching.
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Sunday, March 27, 2016
Training to next event: Week -14: When injury sets in
As reluctant as I wanted to say, there's no training this week.
On Monday, I did usual recovery run at a shorter distance (8 km). Right knee area discomfort still present. On the other hand, I noticed more pressure was put on left leg to compensate the right. In fact left shin muscle started to feel pain, that suggest a rest.
Thus, I took a rest on Tuesday from run, but done core workout and stretching in the room.
On Wednesday, ran a few steps barefoot in the place I stay and didn't feel the pain. Therefore get change, warm up and get down for run. However, the first step feedback with right knee pain. I turn back, went up and get change to swimming pool instead,
Thursday also spent in the pool.
Friday - core workout and stretching.
Saturday - Totally rest.
Sunday - morning 5 km jog. Able to complete but knowing right knee still not in the condition for run yet. Continue with strength workout and stretching.
And I wondered is this another cycle of injury start.
My injury record usually start the same way. When the initial pain came, I continued to train with reduced mileage. Not recover. with the 1st day of rest, it then extended to days, weeks then months. Day after the day, the hope of return to road diminish. And sometimes the feeling of "license to rest" make me become lazy as the time with no training was ample. There's enough time to fall asleep, no rush in groceries, house chores, etc..
However, the time that spare out make the empty space of life materialized.
My daily life was planned around the training. When it suddenly suspended, the days seems no direction, not accomplished. Like a book without chapter.
Furthermore, the interruption of training also means I need to rethink for the next event.
And the question will appear again - what went wrong?
This injury free duration was from around Aug 2014 - Mac 2016, this consider the longest duration I didn't have injury that interrupt the training. I thought finally found the right way to proceed with training. But no.
There's some slight changes in my training after Taiwan as compared to before, with the purpose to improve the quality of training. I need to lay it down for the record:
1. More attention was put on "arm swing" rather than "foot lift" - I was given advice that my arms was stiff and it "lock" my stride. After Oct 2014, I've attempted to change my foot strike to "lifting" instead of "pushing", and that did well so far. I admitted that my upper body is stiff, and indeed swinging the arm "free up" the stride. But I may need further tuning to make it better. Or learn to concentrate on foot and arm at the same time. The professional one, they have such a coherent movement of arms, legs, the whole body.
2. Running on the same shoes. I ran in PureFlow in Taiwan, and after the race in the evening while crossing the road, palm of right palm was painful. It continued at the few days stay in Taiwan, normally towards the end of day. After come back, I refrained from wearing PureFlow again and ran almost all the run in Launch. Before this, I usually rotate in 3 models of shoes.
3. Add in more weight workout and hill run. During the building up period, I have enough time to do weight workout. 1-2 times per week. And I didn't compromise on the intensity. Likewise, I'll arrange a run at Botanical Garden big loop towards the end of longer run each week, and run it with moderate-hard intensity.
When I couldn't run, only I realized how grateful it is to be able to run pain free.
When pain didn't strike in, I never understand the feeling of unable to run, but only asked why I couldn't improve.
We will never able to understand the pain of others, no matter how much we want to, until we experience it.
Is it me, or is it human.
We seldom able to see what beyond us, beyond the boundary of our mind.
I prepare for the worst, but hoping for the best.
On Monday, I did usual recovery run at a shorter distance (8 km). Right knee area discomfort still present. On the other hand, I noticed more pressure was put on left leg to compensate the right. In fact left shin muscle started to feel pain, that suggest a rest.
Thus, I took a rest on Tuesday from run, but done core workout and stretching in the room.
On Wednesday, ran a few steps barefoot in the place I stay and didn't feel the pain. Therefore get change, warm up and get down for run. However, the first step feedback with right knee pain. I turn back, went up and get change to swimming pool instead,
Thursday also spent in the pool.
Friday - core workout and stretching.
Saturday - Totally rest.
Sunday - morning 5 km jog. Able to complete but knowing right knee still not in the condition for run yet. Continue with strength workout and stretching.
And I wondered is this another cycle of injury start.
My injury record usually start the same way. When the initial pain came, I continued to train with reduced mileage. Not recover. with the 1st day of rest, it then extended to days, weeks then months. Day after the day, the hope of return to road diminish. And sometimes the feeling of "license to rest" make me become lazy as the time with no training was ample. There's enough time to fall asleep, no rush in groceries, house chores, etc..
However, the time that spare out make the empty space of life materialized.
My daily life was planned around the training. When it suddenly suspended, the days seems no direction, not accomplished. Like a book without chapter.
Furthermore, the interruption of training also means I need to rethink for the next event.
And the question will appear again - what went wrong?
This injury free duration was from around Aug 2014 - Mac 2016, this consider the longest duration I didn't have injury that interrupt the training. I thought finally found the right way to proceed with training. But no.
There's some slight changes in my training after Taiwan as compared to before, with the purpose to improve the quality of training. I need to lay it down for the record:
1. More attention was put on "arm swing" rather than "foot lift" - I was given advice that my arms was stiff and it "lock" my stride. After Oct 2014, I've attempted to change my foot strike to "lifting" instead of "pushing", and that did well so far. I admitted that my upper body is stiff, and indeed swinging the arm "free up" the stride. But I may need further tuning to make it better. Or learn to concentrate on foot and arm at the same time. The professional one, they have such a coherent movement of arms, legs, the whole body.
2. Running on the same shoes. I ran in PureFlow in Taiwan, and after the race in the evening while crossing the road, palm of right palm was painful. It continued at the few days stay in Taiwan, normally towards the end of day. After come back, I refrained from wearing PureFlow again and ran almost all the run in Launch. Before this, I usually rotate in 3 models of shoes.
3. Add in more weight workout and hill run. During the building up period, I have enough time to do weight workout. 1-2 times per week. And I didn't compromise on the intensity. Likewise, I'll arrange a run at Botanical Garden big loop towards the end of longer run each week, and run it with moderate-hard intensity.
When I couldn't run, only I realized how grateful it is to be able to run pain free.
When pain didn't strike in, I never understand the feeling of unable to run, but only asked why I couldn't improve.
We will never able to understand the pain of others, no matter how much we want to, until we experience it.
Is it me, or is it human.
We seldom able to see what beyond us, beyond the boundary of our mind.
I prepare for the worst, but hoping for the best.
Thursday, March 12, 2015
Training week -1 to Seoul Marathon 2015 - The hay is in the barn
Noticed this line in the "Advanced Marathoning" book that I've been reading.
Google about it and found out it's a common term among the runners and other sports.
It means the work has been done, nothing much you can do (to improve the performance), or it just mean hard stuff is over. To some extend, it also mean just relax as all the hard work been completed.
The hay had been cut and stored in the barn.
That sound very nice to me. I can take a little bit off from training, which mean more time and less tired for each day.
However, something else bother me. The left shin is not behaving right since the stride session from week -2. Return to road for a general aerobic and Tues found that the site not fully recover. Spent few days in pool and return to road for 21km run on Sunday - manageable, but still there.
At the time of writing (race week), the feeling of dullness is there. I had literally done one 8km recovery and thought of no run until the race day.
This is a frustration period.
Waiting for departure, with let shin condition unknown, and the race group position unknown (refer to yesterday post).
I realized, each time the more I pay attention to one particular thing, the worse the outcome was.
So many things in my mind and it was hard to sleep yesterday night.
One thing I notice, the more I count the bad things, the harder to get to sleep.
I tried to force myself to count the good things, and eventually I fall asleep.
Well it could be due to the tiredness not due to count the blessing, whatever it is, people tend to satisfied things end in a better side.
With all the condition lie ahead, I need to psychologically prepared and ask myself:
1) what is the worst situation?
2) If have to accept, then get ready to accept it.
3) then keep calm to face it, try to do what I can.
Google about it and found out it's a common term among the runners and other sports.
It means the work has been done, nothing much you can do (to improve the performance), or it just mean hard stuff is over. To some extend, it also mean just relax as all the hard work been completed.
The hay had been cut and stored in the barn.
That sound very nice to me. I can take a little bit off from training, which mean more time and less tired for each day.
However, something else bother me. The left shin is not behaving right since the stride session from week -2. Return to road for a general aerobic and Tues found that the site not fully recover. Spent few days in pool and return to road for 21km run on Sunday - manageable, but still there.
At the time of writing (race week), the feeling of dullness is there. I had literally done one 8km recovery and thought of no run until the race day.
This is a frustration period.
Waiting for departure, with let shin condition unknown, and the race group position unknown (refer to yesterday post).
I realized, each time the more I pay attention to one particular thing, the worse the outcome was.
So many things in my mind and it was hard to sleep yesterday night.
One thing I notice, the more I count the bad things, the harder to get to sleep.
I tried to force myself to count the good things, and eventually I fall asleep.
Well it could be due to the tiredness not due to count the blessing, whatever it is, people tend to satisfied things end in a better side.
With all the condition lie ahead, I need to psychologically prepared and ask myself:
1) what is the worst situation?
2) If have to accept, then get ready to accept it.
3) then keep calm to face it, try to do what I can.
| Week -2 (03-02-15 to 03-08-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Mar 02 15) | Rest day | ||||||||
| Tue (Mar 03 15) | 11 kilometers | 1:01:27 min | 5:35 min/kilometer | ||||||
General aerobic, Notes: Attempt for strides but feel not right after 1st rep.
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| Wed (Mar 04 15) | 52:26 min | ||||||||
Notes: Water running kicking with board
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| Thu (Mar 05 15) | 1:06:43 min | ||||||||
Training, Notes: Water running and kicking with board
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| Fri (Mar 06 15) | 51:38 min | ||||||||
Training, Notes: water kicking and swim
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| Sat (Mar 07 15) | No run, rest. | ||||||||
| Sun (Mar 08 15) | 21 kilometers | 1:51:44 min | 5:19 min/kilometer | ||||||
Medium-long run, Notes: 32C, H67. Return to road after 4 days rest. Not sure if its the heat or away from running few days, had some lightheadedness upon the first stop to cross traffic light, the next stop upon enter padang polo. Left shin feel better but dare not push hard. Feel something there.
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