Training to Macau Marathon 2012 (Week -16)

Week -16 (08-06-12 to 08-12-12)

Day		Distance	Time	Speed	Route
Mon (Aug 06 12)
Tue (Aug 07 12)		13 km	1:06:37 min	5:07 min/k
	Easy, Notes: 10x100m sprint after the run.
Wed (Aug 08 12)		19.5 km	1:44:44 min	5:22 min/k
	Easy
Thu (Aug 09 12)		8 km	49:44 min	6:13 min/k
	Recovery, Notes: Running on a hilly surface. Its not good for a recovery and it made leg more tired.
Fri (Aug 10 12)		14.7 km	1:14:06 min	5:02 min/k
	Easy
Sat (Aug 11 12)		8.4 km	50:13 min	5:59 min/k
	Recovery
Sun (Aug 12 12)		26 km	2:13:21 min	5:08 min/k
	Long run, Notes: The schedule was 26km with 13km at marathon pace. The plan was to run the last 13km at pace around 4:20/km but failed. The pace was range from 4:40/km - 5:00/km. Compared to the last cycle of training that done 4:20/km, its obvious that fitness has dropped. The level of effort was same but leg speed and power has reduced.

• 	Run Distance:	89.63 km
  	Run Time:	7:58:45 min
  	Total Time:	7:58:45 min

Second week of training. 

The effect of the injury still there. As I run I can feel the landing and the stride were not as smooth as last time. Each step was with cautious. A dull pain will occur after the run. Was it the bone or the muscle? Was it the shoes?

A lot of times was pushing myself because don't want to beat the pace I had last time. Every time training apps report the pace I'll try to catch up to a pace that I used to be. Is this a false perception of not being realize I just come back from injury? Inside me I know I tend to prove it to myself I'm still as good as last time, if not better.

There's a saying, "slow is fast".

Was I training at a wrong pace previously? What's the correct pace for me?

For example I tend to run recovery with too much effort. For example I was running recovery at a hilly course but still try to keep up with the pace.

And did I run the tempo too slow?

Did I put wrong effort on a certain type of run?

Tailoring and tailoring to find the best balance.