Race Week

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Race Week (11-28-11 to 12-04-11)

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Day		Distance	Time	Speed	Route
Mon (Nov 28 11)
Tue (Nov 29 11)		11 km	1:10:26 min	6:26 min/k
	Recovery
Wed (Nov 30 11)		10.1 km	52:23 min	5:10 min/k
	Training run
Thu (Dec 01 11)		8 km	53:34 min	6:40 min/k
	Recovery
Fri (Dec 02 11)		8.2 km	48:55 min	5:59 min/k
	Recovery
Sat (Dec 03 11)		5.6 km	34:53 min	6:14 min/k
	Recovery
Sun (Dec 04 11)		42.2 km	3:31:07 min	5:00 min/k
	Race

	Run Distance:	85.085 km
	Run Time:	7:51:18 min
	Total Time:	7:51:18 min

Data as logged on http://www.logyourrun.com

Marathon Training Week -1

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Week 47 (11-21-11 to 11-27-11)

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Day		Distance	Time	Speed	Route
Mon (Nov 21 11)
Tue (Nov 22 11)		11 km	1:00:18 min	5:29 min/k
	Easy, Notes: General aerobic + speed 11km with 8x100m strides
Wed (Nov 23 11)		6.2 km	37:00 min	5:59 min/k
	Recovery
Thu (Nov 24 11)		12.8 km	1:11:55 min	5:36 min/k
	Interval run, Notes: Recovery run 13km with 3x1600m @5k pace, jog 50-90% interval time between 1st 1600m - ? 2nd 1600m - 6m 30s 3rd 1600m - 6m 22s
Fri (Nov 25 11)		8 km	48:44 min	6:04 min/k
	Recovery
Sat (Nov 26 11)		10.3 km	58:07 min	5:40 min/k
	Recovery, Notes: Recovery 10k with 8x100m stride
		1.2 km
	Speed workout, Notes: Schedule 8x100m stride. Actual: 8x150m stride.
		2.3 km
	Warmup / Cooldown, Notes: Cool Down
Sun (Nov 27 11)		20.7 km	1:42:39 min	4:58 min/k
	Long run

	Run Distance:	72.47 km
	Run Time:	6:18:43 min
	Total Time:	6:18:43 min

Data as logged on http://www.logyourrun.com

Marathon Training Week -2

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Week 46 (11-14-11 to 11-20-11)

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Day		Distance	Time	Speed	Route
Mon (Nov 14 11)
Tue (Nov 15 11)		11 km	1:07:22 min	6:06 min/k
	Recovery, Notes: Recovery 11km. (Add 3 round at Jesselton)
Wed (Nov 16 11)		20.1 km	1:37:56 min	4:53 min/k
	Easy, Notes: Medium-long run 19km. (Change polox5 to outer polox4)
Thu (Nov 17 11)		8.4 km	46:09 min	5:30 min/k
	Recovery, Notes: Recovery Run 8km with 6x100m stride
Fri (Nov 18 11)		7.4 km	46:08 min	6:14 min/k
	Recovery
Sat (Nov 19 11)
Sun (Nov 20 11)		25.9 km	2:19:16 min	5:22 min/k
	Long run

	Run Distance:	72.8 km
	Run Time:	6:36:51 min
	Total Time:	6:36:51 min

Data as logged on http://www.logyourrun.com

Marathon Training Week -3

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Week -3 (11-07-11 to 11-13-11)

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Day		Distance	Time	Speed	Route
Mon (Nov 07 11)
Tue (Nov 08 11)		10.5 km	53:31 min	5:06 min/k
	Recovery, Notes: 2nd run after injury. Pain free run. However everystep was taken care of so the run is not relax. The focus is always on there.
Wed (Nov 09 11)
Thu (Nov 10 11)		24.2 km	2:00:16 min	4:58 min/k
	Easy, Notes: Modified road: outside padang polox5 + outside padang polo halfx1 + lee garden-adventist Medium-long run 23km
Fri (Nov 11 11)
Sat (Nov 12 11)
Sun (Nov 13 11)		29.8 km	2:31:16 min	5:05 min/k
	Long run, Notes: Schedule: Long run 32km. Cut short the distance due to pain on leg.

	Run Distance:	64.5 km
	Run Time:	5:25:03 min
	Total Time:	5:25:03 min

Data as logged on http://www.logyourrun.com

Marathon Training Week -4

Week -4 (10-31-11 to 11-06-11)

Day		Distance	Time	Speed	Route
Mon (Oct 31 11)
Tue (Nov 01 11)		8.1 km	1:03:46 min	7:50 min/k
	Interval run, Notes: Schedule: VO2 max 14km with 5x600m at 5k pace. Jog 50-90% between. Abort the training due to injury. The left side of knee was painful after in the middle of 2nd 5k pace run. The pain aggravate when the foot steps on the ground when moving forward. Walk 2km back. Suspected of ITB syndrome.
Wed (Nov 02 11)
Thu (Nov 03 11)
Fri (Nov 04 11)		8 km	50:00 min	6:14 min/k
	Recovery, Notes: 1st try after injury. Started ok. The site started to have similar pain at about 6km. The pain aggravate when I stop down, and sprint across the road. Decided to rest till next Tues. The pain is lesser, when I land my foot about 90 degree on the floor. I guess the pain cause by the "jerking" of foot to surface when landing.
Sat (Nov 05 11)
Sun (Nov 06 11)

	Run Distance:	16.17 km
	Run Time:	1:53:46 min
	Total Time:	1:53:46 min

Data as logged on http://www.logyourrun.com

Marathon Training Week -5

Week -5 (10-24-11 to 10-30-11)

Day		Distance	Time	Speed	Route
Mon (Oct 24 11)
Tue (Oct 25 11)		16 km	1:26:11 min	5:23 min/k
	Interval run, Notes: VO2 max with 6x1000m at 5k race pace. Jog 50-90% interval time between.
Wed (Oct 26 11)		23.6 km	1:59:54 min	5:05 min/k
	Easy, Notes: Medium-long run 23km
Thu (Oct 27 11)
Fri (Oct 28 11)		19.5 km	1:42:10 min	5:14 min/k
	Easy, Notes: Medium-long run 19km
Sat (Oct 29 11)		8 km	48:00 min	5:59 min/k
	Recovery
Sun (Oct 30 11)		29.7 km	2:32:23 min	5:08 min/k
	Long run, Notes: Marathon-pace run 29km with 23km @ marathon race pace

	Run Distance:	96.82 km
	Run Time:	8:28:38 min
	Total Time:	8:28:38 min

Data as logged on http://www.logyourrun.com

Running in the rain

Living in Malaysia, it's quiet common a run will be postpone by rain.

After being disturb by rain a lot of times, I choose to ignore this factor.

The solution is: just run in the rain.

Here are some my experience on running in the rain.

What's the uncomfortable part of running in the rain?

1. You get wet.

2. Your shoes get wet.

3. Your socks get wet.

My solutions to these are:

1. Just get wet, it's fun

2. Run in the old shoes for next day while waiting the wet shoes to dry up.

3. Get more socks.

You have to do laundry more often, that's all.

For me, there's one more inconvenient which is I have to switch my nike+ sensor everytime. As I am not running a Nike shoes, I have to tie it up manually.

There you go, you won't miss a run anymore because of the rain.

In fact, when you get wet, it will bring up your spirit.

It's fun.

You got free hydration (sometimes I did swallow some downpour)

and it take away your heat.

What to aware of while running in the rain:

1. Aware of traffic if you running along a busy road

2. Choose a road that does not accumulate water

3. Avoid slippery surface or field. You'll slip. And running on a slippery surface put more pressure on your leg as you take every step carefully.

4. Of course you need to consider the lighting during the rain

Tune up Race

22 Oct was scheduled for tune-up race.

However, it is hard to find a race happen on Saturday in Pg (or M'sia), so I run a 10k with time recorded.

It clocked 42:50.

I started the run too fast. the first 2km at 4:00min/km.

The rest of the distance ran at about 4:30min/km.

After the 2kms fatigue came and it brought me to slow down.

This experience is good.

Start slow, then pick up gradually.

I wonder if I start slow, will I still able to achieve time?

There's some choice for me next time.

Take the example for this time timing, 42:50

1. Run at constant speed at 4:17km/min

2. Start slow finish strong

1st 5k - 4:30 pace

2nd 5k - 4:10 pace

That would make a 43:18

Still need a lot of practice and experience on racing strategies.

Marathon Training Week -6

Week -6 (10-17-11 to 10-23-11)

Day		Distance	Time	Speed	Route
Mon (Oct 17 11)
Tue (Oct 18 11)		15 km	1:15:14 min	5:01 min/k
	Interval run, Notes: VOmax workout. 14km with 5x600m at 5k pace, rest 50-90% of time.
Wed (Oct 19 11)		15 km	1:12:49 min	4:51 min/k
	Easy, Notes: Medium-long run 23km (manage complete 15km only due to lack of time)
Thu (Oct 20 11)
Fri (Oct 21 11)		13.4 km	1:17:51 min	5:49 min/k
	Recovery, Notes: Recovery run 10k with 6x100m strides
Sat (Oct 22 11)		1.7 km	10:42 min	6:18 min/k
	Warmup / Cooldown, Notes: Warm up
		10 km	42:50 min	4:17 min/k
	Training run, Notes: Tune-up race. However unable to find a race, so run in for 10k and timing taken.
		1.7 km
	Warmup / Cooldown, Notes: Cooldown
Sun (Oct 23 11)		30 km	2:36:05 min	5:13 min/k
	Long run, Notes: Long run 29km. 0.47km was added to the original road as one round is running ourside padang polo. Running on rainyday make pressure too much on lower feet because every step need to be careful. 1km was minus frm original route coz didn't run 1 round at jesselton.

	Run Distance:	86.76 km
	Run Time:	7:15:31 min
	Total Time:	7:15:31 min