| Week -13 (08-27-12 to 09-02-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 27 12) | |||||||||
| Tue (Aug 28 12) |  | 14.3 km | 1:10:24 min | 4:55 min/k | |||||
Tempo, Notes: Tempo run targetted 4:00/km pace. Actual run more to 4:10/km end. Good try.
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| Wed (Aug 29 12) | | 24.1 km | 2:09:22 min | 5:22 min/k | |||||
Notes: Kris-Botx5-Polox8-Kris
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| Thu (Aug 30 12) | | 8.1 km | 49:34 min | 6:07 min/k | |||||
Recovery
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| Fri (Aug 31 12) | |||||||||
| Sat (Sep 01 12) | | 8 km | 50:57 min | 6:22 min/k | |||||
Recovery
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| 18.8 km | 1:40:50 min | 5:22 min/k | ||||||
Medium-long Run, Notes: Kris-Botx5-Polox4-Kris
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| Sun (Sep 02 12) | | 29.7 km | 2:40:00 min | 5:23 min/k | |||||
Long run, Notes: Long Run with 16km Marathon Race Pace. Targeted race pace at 4:20/km but hardly achieved. Couldnt complete the 16km race pace. It could be due to: 1 heat 2 tired leg done double on Sat 3 tempo run on Tues 4 Targeted pace too fast
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This week started with a good try on tempo run. It called for 14km with 8km at tempo pace. Targeted at 4:00/km, I started to get nervous few days before the training. Is this pace suitable for me?
Reading from some article that guide the tempo pace by checking on breathing. Not sure if it's correct but it says if breath in and out for every step it would be over pace.
It turn out to be like this:
4th km - 4'03"/km
5th km - 4'06"/km
6th km - 4'08"/km
7th km - 4'05"/km
8th km - 4'08"/km
9th km - 4'01"/km
10th km - 4'09"/km
11th km - 4'00"/km
With most of the pace at near to 4:10/km side.
The leg and body didn't feel tired on the night. However, the tiredness started to feel on the next day. This cause a slower pace on Wed.
Sunday was another challenge - 24km long run with 16km at marathon pace. I put the target pace at 4:20/km, a little slower than the tempo pace. However it turn out bad. The body was overall tired even at the start. Due to the heat, I started to breath more heavy started around 4th - 5th km.After 13th km enter the race pace distance, and the speed just couldn't pick up. The tempo effort result with avg of 4:50/km pace, which last only for 7km. The rest was run at 5-6/km pace, which was when already exhausted.
The reasons could be below:
1) Heat
2) Tiredness due to previous day double run
3) Tiredness due to Tues tempo
4) Not up to the fitness
There are two attempts that I tired on a fast pace long run during last training session for Malakoff 2012, which can view here and here. The training was intensive but it really improve the speed. It include tempo, speed repeats, hill run in a week. I guess the hill sprint help a lot. However, this is also the schedule that put me into injury.
Refering the same training week and week 5 review, it seems that the "week 5 to training symtom" are the same. Leg started to get tired.
I'm looking forward to the future training. See how it goes.
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