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.

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.

Pre-Race: Standard Chartered Taipei Marathon 台北渣打公益馬拉松 2016

The event is first organized on 2nd of Jun 2013 as Standard Chartered Taipei Charity Run (台北渣打公益路跑）with category up to 12.5 km. In 2014 it was named Standard Chartered Taipei Marathon （台北渣打公益馬拉松）and considered the first year with marathon category. It claimed to be one of few running events in Taiwan with AIMS certified course. 

2014 and 2015 event was held on February. However, the date for 2016 did not announce until near to 3 months before the event, and was set on last week of January, which is 1 week after Standard Chartered Hong Kong Marathon. Comments was putting on their Facebook page for the late announcement as well as the choice of date. The date was first appeared on Chinese Taipei Road Running Association 中华民国路跑协会 website without the name of the sponsor. Due to this, there was speculation that Standard Chartered is no longer the sponsor. 

It seemed that the Association was the most important place to get race related information. Eventually the date on their site was right, and the event name added with "Standard Chartered". Later on, the registration go through this site, as well as the race results. Oh I forgot, participants who wish to deposit their baggage have to buy a storage bag from the organizer and it can be repeatedly used in all the event organized by them. 

The marathon route was mostly run along Riverside Park, with minimal elevation. It is a good place for good timing provided good handling the section at the Riverside Park. The section is open to elements such and wind, sunlight and rain. A good place on a good day, a difficult place for bad weather days if one is not prepared.

Elevation Chart from event guide. Both elevations for marathon (green line) was the pedestrian section of Maishuaiyi Bridge 麥帥一橋

The location of the drink station was confusing. I was not sure to read the yellow symbol or the dark labels. I clarified with the staff at the collection area and was told there's drink station every 2.5 km with the first one at 5 km. 

It was raining when I arrived at Taipei on 22nd Jan evening. On the way to hostel, I stuck in the very bad rush hour Taipei traffic. It took me almost 2.5 hr for the journey that took about 1 hr in the non peak hour.This is the unexpected and most torture part of the journey. No one speak in the bus. Upon reaching the city, some passengers chose to continue the journey by foot.

The rain continued when I reach Taipei Bus Station. The rain here was like in Malaysia, wet and one will soaked walking under the rain. I didn't meet with this kind of rain while in NZ or Australia. The "few days of winter" I spent in those countries was only meet with drizzle that still able to walk in it. 

Luckily I brought the folded umbrella and I never feel it so useful in oversea.

Enter the station I grabbed the bread and rice ball for dinner and tomorrow's breakfast. Then looking for my way in the huge station. Settle down in hostel around 9-10pm, I couldn't wait for a shower and go to bed.

The cold climate was all over the news. The coldest winter since a few decades. What I worried of is the rain. 

The rain never stop the whole night.
I could here the raindrops when I opened my eyes in the dark.

News repeatedly reported about current weather and forecast

The next morning I shut off the alarm and thought of omit recovery run due to the rain 

However, few hours later I was running along the corridor of the shop houses. It just doesn't make sense to me to do nothing if I have the time. Saw a few runners running at the corridor too. 

Another agenda of the day was race bib collection. It needed a MRT ride. Collection area was located at the business and shopping district of Taipei (信義區). The process was fast and smooth. Bought the storage bag there. 

Few tents for race kit collection.

Running gait analysis available

The same day spent more time on walking to get Easycard （悠遊卡）for public transport and looking for food. I became frustrated along the way due to keep looking at wrong direction.

The rest of the day was just resting and preparing the mind for next day run.

Race kit included: bib, pins, sensor, storage bag label, singlet, map and a few coupons (not shown). Storage bag was bought. The rest was my race day equipment.

The rained continued in the afternoon, evening, night, then another day.

It rained, rained, ra-a-a-ained.

Training Week -1 to Standard Chartered Taipei Marathon 2016 and Race Week, 台北渣打马拉松-训练倒数1星期和前6天

First, would like to pray for Tainan for the serious earthquake.
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
Tue (Jan 12 16)		13 kilometers	1:13:18 min	5:38 min/kilometer
	General aerobic
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
Fri (Jan 15 16)		8 kilometers	48:18 min	6:02 min/kilometer
	Recovery
Sat (Jan 16 16)		11.5 kilometers	1:09:40 min	6:05 min/kilometer
	Recovery
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.

• 	Run Distance:	77.65 kilometers
  	Run Time:	7:18:34 min
  	Total Time:	7:18:34 min

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
Tue (Jan 19 16)		11.2 kilometers	1:04:53 min	5:48 min/kilometer
	General aerobic
Wed (Jan 20 16)		13 kilometers	1:08:56 min	5:17 min/kilometer
	Dress rehearsal, Notes: with 3 km at marathon race pace
Thu (Jan 21 16)		10.2 kilometers	1:01:04 min	5:58 min/kilometer
	Recovery
Fri (Jan 22 16)	No run. Travel day.
Sat (Jan 23 16)		4.7 kilometers	32:59 min	6:58 min/kilometer
	Recovery
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.

• 	Run Distance:	91.39 kilometers
  	Run Time:	7:50:28 min
  	Total Time:	7:50:28 min

Training Week -2 to Standard Chartered Taipei Marathon 2016, 台北渣打马拉松-训练倒数第2星期

The first week of the year.
The week started with tired legs and become worse after Tues interval and Wed medium long run.
Thurs and Fri recovery was done at very fatigue condition.
Saturday of the week call for a tune-up race, I wonder if I can run if there were one. I'd probably skipped Friday run in the case.
I planned for a time trial on Saturday morning, but decided to be lazy for one day by turn of the alarm and continue to sleep.
The whole Saturday then was working with computer for some work
Sunday long run, with a day rest on Sat, I ran to stay in the intensity.

Without a tune-up race might make real day more nervous.
The stomach habit would be the worrisome part.
It seems that a bit different of diet at foreign land, the increase amount of food for carbo load and the nervous could affect the function of the stomach.
Got to remind myself not to overdo it or eat something strange before the race this time.

1 week left at workplace.
2 weeks to the race.
The trip was at a minimum planning.
The race seems far yet so near.
Do I have the gut to fight for the pace this time?

Week -2 (01-04-16 to 01-10-16)

Day		Distance	Time	Speed	Route
Mon (Jan 04 16)		11 kilometers	1:06:56 min	6:04 min/kilometer
	Recovery
Tue (Jan 05 16)		14 kilometers	1:18:00 min	5:34 min/kilometer
	VO2max, Notes: with 5x600m interval at 5k pace target 5:4/km. Ran with holding phone with endomondo apps. Unable to logged timing for each 600m. Try best to achieve intensity with tired legs. Last set was push quite hard to stay at the effort to the end. Still trying to get the feeling of hand swing to coordinate with stride.
Wed (Jan 06 16)		19 kilometers	1:47:03 min	5:37 min/kilometer
	Medium-long run, Notes: Leg was very tired. Started the run with only lifting the legs instead of pushing. Involved many stops for traffic due to school reopening. A few km logged longer time due to the stop. When the legs is tired and involved stops, the time will be longer than usual. It took longer time to slow down, and took longer time to speed up. Legs was unable to do sudden jerking or turning or sudden standstill. At constant loop body still able to push for pace. E.g. at botanical garden was running around 5:10-5:20, at padang polo was 5:01-5:17.
Thu (Jan 07 16)		10.3 kilometers	1:03:24 min	6:10 min/kilometer
	Recovery, Notes: with 6 x 100m strides
Fri (Jan 08 16)		10 kilometers	1:04:01 min	6:23 min/kilometer
	Recovery, Notes: Legs was very tired
Sat (Jan 09 16)
	Notes: Omit run due to feeling very tired.
Sun (Jan 10 16)		27.1 kilometers	2:10:28 min	4:49 min/kilometer
	Long run, Notes: Kristal-Gurney-Esplanade-Burma rd-Gurney-Kristal-Rose ave-Padang Polox9-Rose ave-Kristal The fastest long run for this training cycle. Weather was fine. Legs was fresh after 2 days recovery and 1 day without run. Able to pick up and maintained pace from 4 km onward. 4th-12th km able to maintain around 4:50-4:55 pace, loop at Padang Polo was able to maintain below 4:42/km from 17km up to finish, with fastest at 4:17/km and 4:18/km.

• 	Run Distance:	91.42 kilometers
  	Run Time:	8:29:52 min
  	Total Time:	8:29:52 min

Training Week -3 to Standard Chartered Taipei Marathon 2016, 台北渣打马拉松-训练倒数第3星期

The week of changing between 2015 and 2016.
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
Tue (Dec 29 15)		14.3 kilometers	1:19:12 min	5:33 min/kilometer
	General aerobic
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.
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.
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.
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.
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.

• 	Run Distance:	129.07 kilometers
  	Run Time:	11:42:21 min
  	Total Time:	11:42:21 min

Training to next event week -7: Another week

This week is fast.

Partly because there's things at work and my mind was spinning twenty four seven. The mind hardly rest, sometimes while running I was just going through the work issues. Stumble and almost hit the ground on the 2nd km of Sunday long run and notice mind was somewhere else.

This is not the year end like last time - it fills with various plans and actions to made, some extend up to next year. It's the stress and pressure. I struggling between minutes to balance up fear and fight.

However, I complete full 7-day run after many weeks. The mileage is the longest. Able to fulfill almost all training needs. This showed that I still have time after work, it's just that most of the time the mind is working - even while dreaming.

 Bought a new Brooks Pure Flow 4 last Saturday and put it into use this week. So far it's still ok.
Got to get the gear needed and accustomed it for the next race.

Garmin 910XT has sent for repair and wouldn't be get back in 2 months time.
Smartphone was operating with inconsistency.
It seems that I have a actual problem on running watch to settle before the next race.

1st week of December and my mind was already full with uncertain tasks up to second half of next year. How am I going to sustain such suffocation for such a long duration.

The uncertainties are what that kill a person. The procrastination. The unsure.
Sometimes I just would like to go out, hit and punch whatever that should, instead of sitting at the drawing table not moving anywhere.
Saying are the solution for a fear is to start working on it.

Some people like games - strategy, steps, maneuver - to win over opponent.
I prefer running - just do as hard as you could to complete the distance.

For the upcoming Star Wars VII, I should say may the force awakens in me too.

Week -7 (11-30-15 to 12-06-15)

Day		Distance	Time	Speed	Route
Mon (Nov 30 15)		10 kilometers	1:02:13 min	6:13 min/kilometer
	Recovery, Notes: Last km not log due to App auto off. Legs was more tired due to Sunday long run.
		1 kilometers
	Recovery, Notes: Last km
Tue (Dec 01 15)		13 kilometers	1:17:37 min	5:57 min/kilometer
	General aerobic, Notes: with 10x100m strides. A tiring day from work. Legs was still not fresh and was struggle through the distance. Just maintain the effort and pace. Pace was 5:36-5:51/km at Padang Polo but was more than 6:00/km at other section. However still struggle through the stride session try to achieve as far as I can.
Wed (Dec 02 15)		24 kilometers	2:13:58 min	5:34 min/kilometer
	Medium-long run, Notes: Body was tired as well as mind. Headed out with reluctant heart to start the run. As the distance go, concentrate by counting steps, counting loops to avoid thinking of distance remain. Pace pick up at botanical garden range between 5:12/km to 5:32/km. Distance after botanical garden although 1 km achieve with 5:02/km with much effort, but the rest was done merely to sustain the distance to end, mostly logged 5:40/km and slower. A difficult day to run but at least finally complete a midweek medium-long run after a few omission. Feeling of accomplishment after the run. If not the week will be feel incomplete again.
Thu (Dec 03 15)		11 kilometers	1:08:12 min	6:11 min/kilometer
	Recovery, Notes: Although theres tiredness from yesterday medium-long run but legs was can still feel freshness and the turn over. The section that slow was really slow 6:40/km, the section at padang polo was 5:43/km faster than my recovery pace. The inconsistent showed sign of tiredness.
Fri (Dec 04 15)		16 kilometers	1:24:57 min	5:18 min/kilometer
	Lactate threshold, Notes: with 6 km at tempo pace target 4:00/km. A long awaited tempo run. Previous tempo was done at below expectation. Today with shorter distance and at Friday after accumulation of 4 days distance of the week, was hoping to see how the body perform. Consider satisfied as able to maintain the feeling and challenge self to maintain or increase the exertion. Pace was not consistent but feeling better than previous one. Train the stomach with 1 pack gel today, and developed stomach discomfort at 5th tempo. Might need to watch out and try with non caffeine product next time. Surprisingly 5th tempo that slow down for stomach discomfort was not the slowest one. And the fastest pace was achieve with the unmatched feeling. This showed performance still not consistent? Splits: 4:22/km, 4:12/km, 4:01/km, 4:15/km, 4:08/km, 4:03/km Avg pace 4:10/km target not achieved. Should target slower pace around 4:05-4:10 next time.
Sat (Dec 05 15)		11 kilometers	1:09:28 min	6:18 min/kilometer
	Recovery, Notes: Legs although not feel tired but pace was slow compare to feeling.
Sun (Dec 06 15)		29 kilometers	2:31:48 min	5:14 min/kilometer
	Long run, Notes: Weather a bit humid but wind was cooling. Weather become better when the sun started to rise. First part of the run was not able to match the effort and stay from 6:17/km 1st to 5:30/km 9th km. Pace went near around 5:10-5:15/km after 10th km, with 12-15km GPS consistently lost where timing was not accurate. Pace improved faster than 4:50/km at 19th km and continue to improve or stay around 5:00/km with fastest at 4:27/km. The last section might due to more concentrate run in uni loop and body able to take it. Sumble 2 times due to new Brooks Pure Flow 4 tip was a bit longer than Launch. First at around 2km almost hit the ground, second what after finished while jogging slow.

• 	Run Distance:	115.22 kilometers
  	Run Time:	10:48:13 min
  	Total Time:	10:48:13 min