Training Week -4 to Standard Chartered Taipei Marathon 2016, 台北渣打马拉松-训练倒数第4星期

A week with 2 days public holidays (total 4 consecutive day off).
However time was not used wisely.
Body and mind was lazy to move or do some planning.

The week started with cumulative fatigue from last week training.
Tuesday interval followed by Wed 24 km medium-long run.
Thursday recovery + 6x100m strides.
Friday was feeling a little bit uneasy at left shin thus omit the run.

Boxing day event was tune-up race at Darulaman Run at Jitra.
Participated in 10km category men open and the field was strong although it was not an big event.
Elites from local and nearby area were present, along with some training groups (you know when you hear the name of Muniandy, Baskaran, etc).
Started at Darulaman Park and given my first personal visit to Jitra, the surrounding was quite decent to my surprise. Probably it located at the area of development of the organizer Bina Darulaman Berhad, where it arrange the route around their new development project, with newly paved road around the gold club.
The total distance was only 9 km. I completed the run with avg pace of 4:04min/km, probably not any faster than a good tempo run. However it is nice to have running in an event to get the real feeling of a race.
The race started with delayed for opening ceremony for the new park logo.
Then it started with 3 km fun run, followed by 5 km veteran then 10 km men and women open.
Despite the delay, they route was not crowded due to small number of participant and running different route.
At near to 9 km noticed that the distance is going to end and I was about 200-300m behind another runner. I had been following him from the start and could feel that he was slowing down at the loop around the lake. I decided to sprint over him but he did not let go by gaining more speed and he crossed the line first. He was gasping right after the finishing. This showed that he still able to push up the speed even at a late stage. Whereas I didn't feel as tired, but was not able to make the last kick.
The body was tired for the whole day probably due to the travel and the waiting after the run. Very fortunate to be no. 10 to finish and the organizer was kind enough to provide prize until 10th place.

Sunday completed 29km long run at the pace that I am able to handle. Pace while running loop at Padang Polo was better. Drinking bottle gone after the run probably took away by cleaner as trash.

Week -4 (12-21-15 to 12-27-15)

Day		Distance	Time	Speed	Route
Mon (Dec 21 15)		11 kilometers	1:07:43 min	6:09 min/kilometer
	Recovery
Tue (Dec 22 15)		14.1 kilometers	1:17:42 min	5:31 min/kilometer
	VO2 max, Notes: with 5x600m interval
Wed (Dec 23 15)		24.1 kilometers	2:07:24 min	5:18 min/kilometer
	Medium-long run, Notes: Initially tired, pick up pace at Padang Polo till back.
Thu (Dec 24 15)		11 kilometers	1:11:36 min	6:29 min/kilometer
	Recovery, Notes: with 6x100m strides
Fri (Dec 25 15)
	Notes: Rest
Sat (Dec 26 15)		0.8 kilometers	5:01 min	6:16 min/kilometer
	Warm up, Notes: Warm up
		0.8 kilometers	5:02 min	6:17 min/kilometer
	Warm up
		9 kilometers	36:29 min	4:03 min/kilometer
	Tune-up race, Notes: Darulaman Run 2015
		0.6 kilometers	5:52 min	9:28 min/kilometer
	Cool down
Today (Dec 27 15)		29.3 kilometers	2:34:47 min	5:17 min/kilometer
	Long run

• 	Run Distance:	100.66 kilometers
  	Run Time:	9:11:36 min
  	Total Time:	9:11:36 min

Training to Adelaide Marathon week -8, -7 and -6

Another three weeks past by.
Training of this cycle just past by day by day. It seemed fast and it's only 6 weeks to go.
Good thing is training was not much interrupted due to injury, except omitted few days of run due to sickness.
Completed all the lactate threshold training too.

Reviewing back the training as compared to last cycle, the pace was actually slower much.
Last cycle I slowed down the overall pace from the previous one, but at the end of cycle it still clocked around 5min/km for long run, and even a 4min/km 11km tempo run.
This cycle the overall pace for long run was around 5:20/km, and tempo can only managed between 4:10-4:20/km.

Well I'll see how. The will the completeness of training cycle compensate the slower training pace?
For example, during last 3 training cycles, I trained up to 140km per week (max) and long run training pace was below 5:00/km. However, there's a few weeks I have to rest due to injury. End up the average training mileage for whole 18 weeks training cycle would be very much lower. As comparison, what about lowering the training pace and complete training most of the days?

Well of course quality and quantity both are important. It's perfect if I'm able to achieved the quantity in high quality.

Ya, it seems the only explanation is the lack of competency to handle high mileage at good quality.

Ya, experimenting the question would be only a reasons to fool myself. Trying to find the explanation to cover up.

Done a tune-up race yesterday (11.7.15) and feel good.
Is good to go tru the nervous and anxious of pre-race. Like you discipline youself to wake up, eat and went to toilet a few times. The in race nerves also the same. In a race you're afraid of not complete at the same time try to test the limit.
Better still, after race meet up with old and new friends, which color up the monotonous training life. The good feeling can last quite long.

Week -6 (07-06-15 to 07-12-15)

Day		Distance	Time	Speed	Route
Mon (Jul 06 15)
Tue (Jul 07 15)		1 kilometers
	Intervals, Notes: 1st km not recorded due to unfamiliar with the apps endomondo
		13 kilometers	1:16:40 min	5:53 min/kilometer
	VO2max, Notes: with 5x600m interval. Using endomondo apps, unable to set interval training, ran by holding phone and checking on it, tried to maintain pace at 3:50-3:55/km. Heart rate monitor was not very accurate, the reading not high enough during the run and went to 200 when slow down.
Wed (Jul 08 15)		2.6 kilometers
	Medium-long run, Notes: First 2.6 km T.Kristal to Botanical Garden was no tracked due to phone auto shut down.
		20.5 kilometers	1:45:08 min	5:07 min/kilometer
	Medium-long run
Thu (Jul 09 15)		10.9 kilometers	1:11:03 min	6:33 min/kilometer
	Recovery
Fri (Jul 10 15)				6:33 min/kilometer
	Notes: No run. Moved evening run to morning for next day race but unable to wake up.
Sat (Jul 11 15)		1 kilometers	8:44 min	8:34 min/kilometer
	Warm ip
		10.4 kilometers	42:07 min	4:02 min/kilometer
	Race, Notes: Tune-up race. Penang Chung Ling Cross Country Run
		0.4 kilometers	3:58 min	11:20 min/kilometer
	Cool down
Sun (Jul 12 15)		29.2 kilometers	2:34:35 min	5:18 min/kilometer
	Long run, Notes: Kristal-Gurney drive-esplanade-burma road-gurney drive-kristal-rose-padang polo x 4-jesselton-youth-botanical big loop x 2-kristal. Long run after tune-up race. Leg was fresh at first and pace went around 5/min. Rain at around 10 km. Pace around 5/min at Padang Polo. Leg became tired when heading to botanical garden. Then took the run easy.

• 	Run Distance:	89.01 kilometers
  	Run Time:	7:42:15 min
  	Total Time:	7:42:15 min

Week -7 (06-29-15 to 07-05-15)

Day		Distance	Time	Speed	Route
Mon (Jun 29 15)
Tue (Jun 30 15)		11 kilometers	1:08:48 min	6:15 min/kilometer
	Recovery
Wed (Jul 01 15)		24 kilometers	2:08:30 min	5:21 min/kilometer
	Medium-long run
Thu (Jul 02 15)		11 kilometers	1:11:49 min	6:31 min/kilometer
	Recovery
Fri (Jul 03 15)		19 kilometers	1:38:05 min	5:10 min/kilometer
	Lactate threshold, Notes: with 11 km at tempo race pace, target HRR 77-88, The last lactate threshold run for this cycle of training. Took day off from work to be able to run in the morning and rest. Leg was not feeling very fresh at the start but able to push the pace once the tempo start. However, HRR unable to reach higher end despite several attempt. Struggle between afraid of unable to sustain the distance and also legs that unable to produce more speed. Focus on steps and rhythm to finish the run. A great training after all. Splits: 4:27, 4:20, 4:21, 4:27, 4:26, 4:24, 4:21, 4:23, 4:21, 4:20, 4:21
Sat (Jul 04 15)		11 kilometers	1:11:36 min	6:30 min/kilometer
	Recovery
Sun (Jul 05 15)		35.2 kilometers	2:59:34 min	5:06 min/kilometer
	Long run, Notes: Kristal - gurney drive tru and fro x 2 - kristal - rose - padang polo x 6 -around st georges x 1- padang polo x 6 - youth - botanical big loop x 1 - Kristal Run with endomondo app as Garmin send for repair of strap. A morning of pleasant weather - cloudy, cooling, not too windy, the sun not too strong until botanical garden loop. Humidity is high though. I was wary about the training because this is the longest distance week, finished a 11km tempo on Friday, and attempted a marathon race pace last week. Started slowly and increased gradually. Focus on counting steps, rhythm and posture. Pace went smooth when the running get into 13km at padang polo, in the rhythm and went well. Able to maintain at around 4:50-5:00/km pace. Condition was still fresh even after leaving padang polo and heading to botanical garden. Botanical garden big loop was done at around 5:04/km pace and I was surprise the leg is able to handle it. All of the good probably due to the friendly weather. Legs and posture became harder to maintain towards the end. Complete the run with good feeling.

• 	Run Distance:	111.25 kilometers
  	Run Time:	10:18:22 min
  	Total Time:	10:18:22 min

Week -8 (06-22-15 to 06-28-15)

Day		Distance	Time	Speed	Route
Mon (Jun 22 15)
Tue (Jun 23 15)		14 kilometers	1:19:56 min	5:42 min/kilometer
	General aerobic
Wed (Jun 24 15)		14 kilometers	1:18:24 min	5:36 min/kilometer
	VO2max, Notes: with 6x800m at interval pace. 800m splits pace/km: 3:46, 3:41, 3:44, 3:53, 3:55, 3:53 Able achieved HR zone. Pace at higher end probably due to few days of rest.
Thu (Jun 25 15)		10 kilometers	1:05:33 min	6:33 min/kilometer
	Recovery
Fri (Jun 26 15)		18 kilometers	1:37:44 min	5:26 min/kilometer
	Medium-long run, Notes: Followed behind a veteran after out from Botanical Garden and the pace become less than 5/min. Leg was not so fresh after Tues interval run.
Sat (Jun 27 15)				5:26 min/kilometer
	Notes: omit run due to tiredness.
Sun (Jun 28 15)		26.2 kilometers	2:12:00 min	5:02 min/kilometer
	Marathon-pace run, Notes: Weather was hot, windy at certain section and leg was a somehow tired. Attempted to replace last week marathon-pace that was omitted due to sickness. However pace was unable to pick up and heart rate can merely achieve the lower end of HRR. Feeling difficult to pick up pace - might be due to interval or drop of fitness. However, whether the run end up as a faster pace long run instead of marathon race pace run, it still fall into inteded heart rate zone and perhaps provided little benefit of training. Marathon-pace section pace range between 4:30/km to 4:57/km
		2.3 kilometers	18:21 min	8:07 min/kilometer
	Cool down

• 	Run Distance:	84.5 kilometers
  	Run Time:	7:51:58 min
  	Total Time:	7:51:58 min

Race Report: BSG Property Race 2015

Date: 01/02/2015 5:58 AM
Type: Run (Race)
Distance: 14.92 kilometers (Own Garmin)
Time: 1 hr 00 min 50 secs (avg pace: 4:05 min/km)
Official Time: 1 hr 00 min 59 secs
Shoes: Brooks Launch
Venue: Precint 10
Route:




A tune-up race before Seoul Marathon.

Initial plan was to run Nike KL 21km but it was sold out out immediately while I was still in KL after SCKLM 2014. Looking for more info and noticed this race that was rescheduled from 8th Feb to 1st Feb.

1 Feb 2015
2:30am - Wake up
3:00am - Breakfast, rest, and nap
4:30am - Gear up
5:15am - Warm up from place I stay
5:40am - Arrived race venue
5:58am - Race start

Pre-race
I didn't feel quite fresh on that morning. As mentioned on training record of this week that the fatigue from interval run carried on up to Saturday, worsen by last minute cleaning job at work place. However, I remind myself try to get as much as possible from the event - at least to get the feel and sensation of a running in an event.

The crowd was not heavy as this is not a large scale event. People were standing everywhere. I walked through the venue and found the starting point was inside the car park. There was warming up session around 10-15 min before the event.

Seeing no people lining up, I stood 10-20 m behind the start, thinking I'd be able to get in just right after the warm up session end. However, I was wrong. Just right after the session end, people coming out from no where to occupy the front. I was merely moving 1-2 m ahead, behind about 5-6 row of people. I realized no matter how near I close to the start, in whatever races, I'll never get to the front. Well this is what a tune-up race for right - to gain experience.

Plan
From the previous week experience of running a 11 km tempo at avg 4:02 min/km pace under 4:30pm sun, my plan was to run a 4:00-4:02 min/km, which will be approx 1 hr to finish the race. This will be my lactate threshold pace if I able to make it.

There's a few "yes: and "no" in me for the pace. The "yes" are it is a flat course, good experience for the pace during last tempo. The "no" is, I've never really try the pace at 15 km distance, and I'm a bit tired.

The Race
And so the race started from the car park, towards a weird zigzag junction, and turn left to the main road. The crowd loosen up after heading to main road. Behind the crowd, I focus on rhythm to slowly get into the race.

1st-5th km
The first km done at 4:04/km, so I added some push to make a 4:02/km at 2nd km, but the pace dropped to 4:08/km at 3rd, and a 4:02/km at 4th after some push, then a dropped to 4:11/km at 5th. It was unable to gauged the effort. Saw Thai Lee around end of Gurney Drive, and met Jin Ji somewhere Northam Road. He came into the race after sick for few days. Tough one.

I couldn't remember where the water station was. The first one would be around 5-6km, and the second one was 10-11km. What I am sure that water station was not the one of the slower section for me this time.

"I am not sure" section
7th, 8th and 9th km were the slowest section done at 4:11, 4:10 and 4:09. This is the "I am not sure" section. I was fully aware of that. My mind was wandering. Am I pushing too much for today's fitness? If I push will I slowed down? Will I even not complete forced to stop? I was even doubted the route, that together with other runners were we missing a turn and was running the wrong route. "Will we be disqualified?" I was really thinking.

Final surge
Somewhere around 9th km as we turn into the road that I familiar with, and passing a women runner, I finally able to focus on the run. Probably because from how I feel and the distance left to be covered. The rest of the distance was done 4:03 and below. I wanted to push further but I guess that's the best I can do. Somewhere after Mc Donald I saw Tiger, which I didn't expect as he usually sprinting together with the front pack. Probably he was doing other form of training, or came in from other races.

13th km was done at 3:56/km due to thinking that it's going to end by seeing the start venue. The fact is we need to make a u-turn at the traffic light far ahead. Near the traffic light, saw Siau Teh easily cursing at the opposite site, and also Ricky, guy I knew from Jinji wedding. In front, I saw familiar running gait of Dave. I understand that he just ran the SCHKM last weekend. I tried to close the gap but I was not able to do it up to the finish line.

After the finishing line
Used up my last effort to cross the finishing line. Stopped the Garmin, collected what I should collect. including a pack of tau fu fa. Greet some people. Looking around every one seemed to know each other. I picked goodies back slowly run back to continue my recovery run of the day.

A few lessons learnt:
1) Try take gel with plain water instead of isotonic (no side stitch this time, although taken with isotonic)
2) Be focus and trust your trained pace.
3) Familiar the route if can (in local event)

Opinion on the event:
Pro - Registration and bib collection of bib was smooth. Get email from organizer regarding updates and bib collection.
Con - Poor traffic control. There's no divider on the route to separate out vehicles and runners. In some section, the runners were identified by merely "a group of people running on the road". The event took the advantage of lesser traffic in the morning, rather than having any control on the traffic. There's not enough control at the traffic light. At one section (near Caltex), I literally run zigzagging on the main road, following runner in front, not knowing to keep left or right. Approaching the traffic light I was running in the middle of the road and ran between two cars that stopped for the red lights. There's no control there, I literally ran across the road seeing one car cross the road due to the green light and no car followed. I was merely lucky.
I strongly feel that if there's an event going on, there should be sufficient divider/control/signage or whatsoever, to indicate to other road user something is going on.