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)
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.
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