Today is 1st Sept, marking the entry of full-time marathon preparations.
3months + 1 wk / 97 days till D-Day. Finished with toggling and have to plan a proper program.
This is what I had decided upon.
I m moving to another extreme to focus on Strenght-Endurance work till November.
Believe that the marathon itself is an endurance run, not race.
To be able to bring out that aerobic advantage, first you have ensure that the body can take it, the muscles are able to sustain.
Therefore, I am going to up the volume to ensure my body is well-equipped to handle the distance on race day.
September:
Strenght-Endurance work
Focus:
Long Runs
Strenghtening Exercises
Power: Hills/200m sessions alternate weeks.
"Form" practise
Weekly mileage target: 100 - 120km
October will be in planning depending on my condition at the end of sept.
I will most probably stick on the schedule, but do some 10k paced intervals weekly.
November will be targeting some 5k VO2max sessions to finally increase the aerobic cap.
Works in progress....................
Monday, August 31, 2009
Trainings 14: 1st Sept TUE
Recap:
Sat AM: Strenght Work in GYM + 3-4k easy jog
PM: 30-40mins easy jog
The cable bar was totally booked by 1 user. Therefore have to use the "free" bar. Can't really balance well and it was really way too heavy when I tried to squat 100kg. Managed to do only about 70kg.... in "cheating" mode. Will try again this wk. Allowing the body to adapt.
PM jog wasnt that great. Legs are very sore from the gym work.
Sun AM: 30k run in Mac
PM: Easy 20 lap swim + jog to n fro
Wanted to do a fast 22k with a cool down. Lexus came late but I wasnt really feeling that great. Cant unexplained. 1st 4km, I was already panting and breathing was totally uncontrolled. Caught jason's gp in the reverse direction at about 4.5k and we join in their run.
It was a nice pace until we got into semi-racing mode. Anna T , Jason n Lexus went ahead. I couldnt keep up. Guess the 1 wk of fever and no training really messed up my fitness. I stayed close behind but not in their pacing. Clive ran with me.
In the end, I did an extra 10k to make up to 30k. There was a slight drizzle, making the run very comfortable. Coming to the finish, totally dead and lay on the roads.
Lunch with the F1 runners gang was great. We ordered so much that make on-lookers turn their head. How could a gp of skinny pple have so much on their tables?
I finished 2 plates of rice, half bowl of noodles, 2 kaya bread and some tom yum soup.
Tried to zzz at home after washup, but couldn't. Slp only for an hour and lay in bed to read Lance's book. Rather nice with the raining pelting down outside.
The swim was great as the water was cold. Great recovery session.
Mon: AM: Easy 1hr jog with drills
PM: 40mins recovery with Upper body strenght
Legs sore and Hips hurt. Not too good.
Tue: AM: lane 8 2laps x 8
PM: Easy 30-40mins
Felt I just need some aerobic booast and hence did a slight interval session. Felt ok. Hips didnt bother that much.
Sat AM: Strenght Work in GYM + 3-4k easy jog
PM: 30-40mins easy jog
The cable bar was totally booked by 1 user. Therefore have to use the "free" bar. Can't really balance well and it was really way too heavy when I tried to squat 100kg. Managed to do only about 70kg.... in "cheating" mode. Will try again this wk. Allowing the body to adapt.
PM jog wasnt that great. Legs are very sore from the gym work.
Sun AM: 30k run in Mac
PM: Easy 20 lap swim + jog to n fro
Wanted to do a fast 22k with a cool down. Lexus came late but I wasnt really feeling that great. Cant unexplained. 1st 4km, I was already panting and breathing was totally uncontrolled. Caught jason's gp in the reverse direction at about 4.5k and we join in their run.
It was a nice pace until we got into semi-racing mode. Anna T , Jason n Lexus went ahead. I couldnt keep up. Guess the 1 wk of fever and no training really messed up my fitness. I stayed close behind but not in their pacing. Clive ran with me.
In the end, I did an extra 10k to make up to 30k. There was a slight drizzle, making the run very comfortable. Coming to the finish, totally dead and lay on the roads.
Lunch with the F1 runners gang was great. We ordered so much that make on-lookers turn their head. How could a gp of skinny pple have so much on their tables?
I finished 2 plates of rice, half bowl of noodles, 2 kaya bread and some tom yum soup.
Tried to zzz at home after washup, but couldn't. Slp only for an hour and lay in bed to read Lance's book. Rather nice with the raining pelting down outside.
The swim was great as the water was cold. Great recovery session.
Mon: AM: Easy 1hr jog with drills
PM: 40mins recovery with Upper body strenght
Legs sore and Hips hurt. Not too good.
Tue: AM: lane 8 2laps x 8
PM: Easy 30-40mins
Felt I just need some aerobic booast and hence did a slight interval session. Felt ok. Hips didnt bother that much.
Friday, August 28, 2009
Trainings 13: 29 AUG Fri
Recap:
Wed: AM: 200m x 10, power training
Timings wasnt that great, at 35s with 2-3min rest. I aim to finish the whole session in 30mins.
Started to rain the moment i stepped out. The initial sweeping rain forced me to turn back and 5mins jogging back, the rain subsided. So I continued to the track. Dark, Cold, Wet... wasnt the most motivating atmosphere as I throd on.
Wed: PM: 30 laps swim + 6-8k running
Cold Swim was great in the evening as i struggled through the 30laps. Been 2 wks since i did that. Ran slowly at first before picking up after reaching the stadium. Felt good so I went for another 10-12 laps on lane 8 before cutting to lane 1 for a few more laps. Felt Good
Thurs : REST
Fri:
Thought Lexus will be joining me for saturday's fast run of 22k. But turns out he got his dates wrong. Found out only after I completed my Fri training. Actually i do have the energy to do a fast long run the day after a fast run under 6k....
AM: 10rounds lane 8 fast, Cool down + exercises.
When I woke up, it really didnt feel good. Seems my 200 session is catching on me. So i laboured on for the 10rounds fast. It wasn't looking good at the end after i "chiu ka liao". The slight rain and drizzle made it cooler and great run. Did my jumps and exercises after that.
PM: 30laps swim, fast.
Did my swim during lunch time as I have to meet a friend for dinner. "Pia Zhui", really used my dragon-fly stroke to the max to finish the 30laps. It is really pure aerobic power and 0 technic as i labour on for 30laps. The water was very cold and great. I am thinking about a thrice training session. Run in AM, swim at Lunch Time, then Run again in evening..... Should i?
Wed: AM: 200m x 10, power training
Timings wasnt that great, at 35s with 2-3min rest. I aim to finish the whole session in 30mins.
Started to rain the moment i stepped out. The initial sweeping rain forced me to turn back and 5mins jogging back, the rain subsided. So I continued to the track. Dark, Cold, Wet... wasnt the most motivating atmosphere as I throd on.
Wed: PM: 30 laps swim + 6-8k running
Cold Swim was great in the evening as i struggled through the 30laps. Been 2 wks since i did that. Ran slowly at first before picking up after reaching the stadium. Felt good so I went for another 10-12 laps on lane 8 before cutting to lane 1 for a few more laps. Felt Good
Thurs : REST
Fri:
Thought Lexus will be joining me for saturday's fast run of 22k. But turns out he got his dates wrong. Found out only after I completed my Fri training. Actually i do have the energy to do a fast long run the day after a fast run under 6k....
AM: 10rounds lane 8 fast, Cool down + exercises.
When I woke up, it really didnt feel good. Seems my 200 session is catching on me. So i laboured on for the 10rounds fast. It wasn't looking good at the end after i "chiu ka liao". The slight rain and drizzle made it cooler and great run. Did my jumps and exercises after that.
PM: 30laps swim, fast.
Did my swim during lunch time as I have to meet a friend for dinner. "Pia Zhui", really used my dragon-fly stroke to the max to finish the 30laps. It is really pure aerobic power and 0 technic as i labour on for 30laps. The water was very cold and great. I am thinking about a thrice training session. Run in AM, swim at Lunch Time, then Run again in evening..... Should i?
Tuesday, August 25, 2009
Trainings 12: 25th AUG: TUE
Got up feeling rather ok. Had initially setup my alarm 30mins later, but still woke up at the same 530. Need a clock "tuner" for my internal system. Was half expected my legs to scream on my 1st step fr bed. But... it felt ok. Intended to do any easy drills session follow up by 200m session in the evening.
Jog to the track and carried on my warm up. Weather was cool with slight rain. The jog turned into a tempo and i decided to carry on, partly persuaded by the weather. So i ran a moderate steady pace run. Increase it for the last few laps. Quite a gd workout. Tomorrow when my legs are fully ok, will proceed with the 200m session
Tue Trainings: AM: Steady pace run, 30 - 40mins
PM: 5k easy + drills.
Jog to the track and carried on my warm up. Weather was cool with slight rain. The jog turned into a tempo and i decided to carry on, partly persuaded by the weather. So i ran a moderate steady pace run. Increase it for the last few laps. Quite a gd workout. Tomorrow when my legs are fully ok, will proceed with the 200m session
Tue Trainings: AM: Steady pace run, 30 - 40mins
PM: 5k easy + drills.
Sunday, August 23, 2009
Trainings 11: 24th AUG
Recap:
Finally recovered from my fever on Fri. Took a stroll-jog in the evening. Felt ok.......
Sat: AM: GYM
PM: Recovery 5k jog
Met Yifei for a gym session. Basic focus on strenght. Did max strenght beyond body wt with few reps. Squads was up to 100kg, but with cable suspension. neck, shoulders and quads are still very much hurting. I believe this will make me much stronger. The pain in my quads are akin to the pains experienced after the marathon. Maybe more of that and i will get the adaptations reqiured. Will have a weekly gym session.
Listen to a talk by MOK on his trainings. Focus on aerobic runs, tempo runs and long runs. No intervals..... interesting...... familiar......
Recovery jog in the evening was gd.
SUN AM: Long Run , 30k target
PM: Recovery Swim, 20laps with jog to n fro
Woke up to the sound of rain on Sunday. Ate some breakfast before hitting back to bed for some "digestive slp".... woke up again 30mins later. drank some kopi and did my drills/warm ups in my house. decide to use the power gel today. First time.
Did ~2km to and fro ECP fr home. 21km to and fro whole stretch of ECP. U-turn at 2.4km point going to Changi beach. Total will be approximately 28 - 30k.
Totally dead by the time i finished. the legs was unbelievable. i was begging for water fr passer-bys/cyclists at the changi stretch. Its a nice route, to run while airplanes are taking off. but no water. Clashed with a breast cancer run, that gave me the much needed isotonic drink at intervals going back home. THANKS!!!!!
The effort and tiredness from the run is really different from tempo runs, intervals ,etc. I felt a neutromusclar drag with mental drain. Looks like i have to work on this factor. weekly long runs is coming up.
MON: AM: Recovery Run, ~ 1hr on track
PM: Easy Run, ~30 mins with exercises
Suppose to do my exercises on the morning , but my legs arent responding. they are still hurting like mad from my gym and long run. will try to do them in the evening. see how it goes. i was a nice morning run, but plenty of pains in the legs...
Finally recovered from my fever on Fri. Took a stroll-jog in the evening. Felt ok.......
Sat: AM: GYM
PM: Recovery 5k jog
Met Yifei for a gym session. Basic focus on strenght. Did max strenght beyond body wt with few reps. Squads was up to 100kg, but with cable suspension. neck, shoulders and quads are still very much hurting. I believe this will make me much stronger. The pain in my quads are akin to the pains experienced after the marathon. Maybe more of that and i will get the adaptations reqiured. Will have a weekly gym session.
Listen to a talk by MOK on his trainings. Focus on aerobic runs, tempo runs and long runs. No intervals..... interesting...... familiar......
Recovery jog in the evening was gd.
SUN AM: Long Run , 30k target
PM: Recovery Swim, 20laps with jog to n fro
Woke up to the sound of rain on Sunday. Ate some breakfast before hitting back to bed for some "digestive slp".... woke up again 30mins later. drank some kopi and did my drills/warm ups in my house. decide to use the power gel today. First time.
Did ~2km to and fro ECP fr home. 21km to and fro whole stretch of ECP. U-turn at 2.4km point going to Changi beach. Total will be approximately 28 - 30k.
Totally dead by the time i finished. the legs was unbelievable. i was begging for water fr passer-bys/cyclists at the changi stretch. Its a nice route, to run while airplanes are taking off. but no water. Clashed with a breast cancer run, that gave me the much needed isotonic drink at intervals going back home. THANKS!!!!!
The effort and tiredness from the run is really different from tempo runs, intervals ,etc. I felt a neutromusclar drag with mental drain. Looks like i have to work on this factor. weekly long runs is coming up.
MON: AM: Recovery Run, ~ 1hr on track
PM: Easy Run, ~30 mins with exercises
Suppose to do my exercises on the morning , but my legs arent responding. they are still hurting like mad from my gym and long run. will try to do them in the evening. see how it goes. i was a nice morning run, but plenty of pains in the legs...
Friday, August 21, 2009
Training Principles 03
Tons of slp the whole wk. Couldnt believe the amount that i had rested. was a combo of the med, illness and the drain that i incurred for the marathon training. This morning, i finalized the prog that i will start on:
Mon - AM: drills + Recovery run, higher tempo if long run was on Sat or not draining
PM: 40 mins as you feel, progression on to higher tempo
Tue - AM: 200m x 10: Full recovery, for power and turn over
- PM: as per Monday or Swim if too tired
Wed = AM: Tempo, starting 30mins and progression to 45mins. Various venues
- PM: Swim or resistance exercises at home
Thurs - REST
Fri - AM: Hills , similar reasons like tue session
- PM: as per Monday or Swim
Sat - AM: GYM: strength training
- PM: Easy 30mins
Sun - AM: Long run. Min. 30k and maximum of 3hrs
- PM: Swim
Sat and sun can be alternated.
I will keep about this for till mid october before booasting up the aerobic to max with intervals and all.
Mon - AM: drills + Recovery run, higher tempo if long run was on Sat or not draining
PM: 40 mins as you feel, progression on to higher tempo
Tue - AM: 200m x 10: Full recovery, for power and turn over
- PM: as per Monday or Swim if too tired
Wed = AM: Tempo, starting 30mins and progression to 45mins. Various venues
- PM: Swim or resistance exercises at home
Thurs - REST
Fri - AM: Hills , similar reasons like tue session
- PM: as per Monday or Swim
Sat - AM: GYM: strength training
- PM: Easy 30mins
Sun - AM: Long run. Min. 30k and maximum of 3hrs
- PM: Swim
Sat and sun can be alternated.
I will keep about this for till mid october before booasting up the aerobic to max with intervals and all.
Thursday, August 20, 2009
Training Principles 02
Looking back my trainings. It has been a great yearly improvement. It really starts with the mind telling urself that you can do it. Plus willingness to attempt something new; with caution and Progression.
I used to find myself confide in "invisible brackets", telling myself that this and that cant be done. Something like this volume, this pace , this speed, i cant do it. But once i break free of it, looking back , i cant believe i felt it was difficult to do them in the past year....
However, there is still some sports sci factors catered to each individual. I had experimented countless times to find the range that I train optimumly. Optimum refers to comfortably tiredness where u pushed yourself hard, but still can recover within a day or 2.
if we put a scale of 1 - 5:
1 - my grandma can run it
2 - comfortable
3 - comfortably hard
4- hard
5 - cant complete
in ur intervals or hard sessions, you will be targeting 80% of the time at level 3-4.
There are some sessions u can be heroic and chiong with a few friends to hit 4-5 level.
But realistically, we understand that it cant be sustain, moreover, it burns you out whenever you think of the pain. I dun think we can do that week in week out.
It could be a matter of ur rest time, ur running pace that determines all. However, it is still a whole overall program that determines all.
My current training prog
Mon - Recovery 1hr
Tue - Hard
Wed - Recovery
Thurs - Rest
Fri - Hard
Sat - Long or Recovery
Sun - if Sat is Long, then Sun recovery, vice versa
all are morning sessions. PM sessions are easy 30-40mins jog or swim.
It is hard for me to list out the actual program as there are alot of combinations. I listen to how my body feels. For example, on fri, if i do a short interval session, I still can feel gd to do a fast long run on sat. If my Sunday fast long runs taken too much out of me . I will tune my tuesday's interval session to be pure spd work, 200m with full recovery, etc.
I used to find myself confide in "invisible brackets", telling myself that this and that cant be done. Something like this volume, this pace , this speed, i cant do it. But once i break free of it, looking back , i cant believe i felt it was difficult to do them in the past year....
However, there is still some sports sci factors catered to each individual. I had experimented countless times to find the range that I train optimumly. Optimum refers to comfortably tiredness where u pushed yourself hard, but still can recover within a day or 2.
if we put a scale of 1 - 5:
1 - my grandma can run it
2 - comfortable
3 - comfortably hard
4- hard
5 - cant complete
in ur intervals or hard sessions, you will be targeting 80% of the time at level 3-4.
There are some sessions u can be heroic and chiong with a few friends to hit 4-5 level.
But realistically, we understand that it cant be sustain, moreover, it burns you out whenever you think of the pain. I dun think we can do that week in week out.
It could be a matter of ur rest time, ur running pace that determines all. However, it is still a whole overall program that determines all.
My current training prog
Mon - Recovery 1hr
Tue - Hard
Wed - Recovery
Thurs - Rest
Fri - Hard
Sat - Long or Recovery
Sun - if Sat is Long, then Sun recovery, vice versa
all are morning sessions. PM sessions are easy 30-40mins jog or swim.
It is hard for me to list out the actual program as there are alot of combinations. I listen to how my body feels. For example, on fri, if i do a short interval session, I still can feel gd to do a fast long run on sat. If my Sunday fast long runs taken too much out of me . I will tune my tuesday's interval session to be pure spd work, 200m with full recovery, etc.
Still SICK
Its been 5 days after the AHM, but my body is still not well from the fever. Yesterday was still suffering from the hot/cold feeling. Shivers is damn jialat, when i looked around my bedroom, it gives me that unbearable warmness.... 1-2pm, 2 blankets, jacket, no fan , closed door. But my stupid body still felt cold.
Today is slightly better. Will take extra days of rest and ease back into training. SC 2009, here i come.
Today is slightly better. Will take extra days of rest and ease back into training. SC 2009, here i come.
Wednesday, August 19, 2009
SICK
Went down with Fever after the AHM. Ironic thing is probably due to non-replinishment after the race. I only eat some popiah after the race and porridge at 130pm. Race was done by 7am. Firstly, I was rather heartbroken that the team hadn't made it to the podium. It has always been my dream....
Currently fighting the virus, good time to rest and enjoy the slow pace of life too. Total rest for monday and Tue. Probably try a 30min run today. Still getting the chills. Will see how it goes.
Currently fighting the virus, good time to rest and enjoy the slow pace of life too. Total rest for monday and Tue. Probably try a 30min run today. Still getting the chills. Will see how it goes.
Sunday, August 16, 2009
Race 02 : 16th AUG SUN: AHM
This is one of the biggest sporting event in Spore.
Too bad, it didn't even warrant any news worthy reporting.
Just a pic with less than 60 words of commentary.
Took friday off, complete rest, to recover fully fr the slight overtraining.
Had a great night out with friends.
Ended not too late at 11pm...
Woke up on Sat feeling fresh, ran to the swim pool, took a dip and some easy swimming, probably 12 laps. Jog for another 15mins and added in some strides.
Really enjoy the no hustle easy pace of life at this period.
Meet up with my Team for a road recee. Glad we did that. Cover the distance on Car.
Noticed the choke points and planned the strategies required.
Carbo loading......
It is crazy with the amount of food i ate.
Morning - 3 pieces of bread, milk
Lunch - Mixed veg rice , plus rice. Bread at Cedeles, - 6-8 slices? 2 bottle of H2O
Tea - Vit C drink with banana
Dinner - 2 bowls rice , 2 sweet potato
Breakfast - 3 pieces of bread , 1 tau sa bread , 1 banana, 3 cups of coffee
No wonder i went w/o food after the race. Post race meal during lunch at 130pm was just porridge.
Race Details
Rather usual build up. Got used to it. Cant find lexus at the starting line. Suppose to work together for our sub 80mins target. He was late.... saw him after that , he woke up only at 5am.
Start was abrupt and early. No countdown no nothing. Rather shock. Started rather fast, went out with the foreign teams. In my mind, i thought my competitors were ahead.... Only until 6-7km point at the descend of the Shears that they came from behind. By then, i was rather drained. Still lacking the "killer" touch to follow them. I gave up and decide to follow from a distance..
Wasnt feeling that bad thru ECP. Comfortably hard i guess. But there's still a long way to go. 9km more.... Exited ECP with super sweet drink. Couldnt really take it, was still FULL.
Ran the mountbatten area with a British guy. But he zoom off after that. Again, no responses from me. Why?
Hit the dead leg of down and up hill, about 200m slope. Timing was 1hr 4mins at 17k mark. Still on target for sub 80mins. Climb up was ok as I charge to the finish. However, there's another loop to the F1 track. That was a boo-boo for me as I lost my focus. Mel caught up with me with blazing spd. Still no responses from me.
Ran as per normal to the finish at padang. Saw the clock 1hr 20mins..... Not too bad and not too good. 4th in Army finish, 7th in Category.
Rather disappointed that the team didnt make it to the podium again. Upon my finish, my team mates streamed in. Very hopefully...... however, the rest of them didnt do well. pulling the team down....... it hit me rather hard.
Pacing updates: 3mins 48s from start till 17km point. from 17k to finish was 3min 55s.
Too bad, it didn't even warrant any news worthy reporting.
Just a pic with less than 60 words of commentary.
Took friday off, complete rest, to recover fully fr the slight overtraining.
Had a great night out with friends.
Ended not too late at 11pm...
Woke up on Sat feeling fresh, ran to the swim pool, took a dip and some easy swimming, probably 12 laps. Jog for another 15mins and added in some strides.
Really enjoy the no hustle easy pace of life at this period.
Meet up with my Team for a road recee. Glad we did that. Cover the distance on Car.
Noticed the choke points and planned the strategies required.
Carbo loading......
It is crazy with the amount of food i ate.
Morning - 3 pieces of bread, milk
Lunch - Mixed veg rice , plus rice. Bread at Cedeles, - 6-8 slices? 2 bottle of H2O
Tea - Vit C drink with banana
Dinner - 2 bowls rice , 2 sweet potato
Breakfast - 3 pieces of bread , 1 tau sa bread , 1 banana, 3 cups of coffee
No wonder i went w/o food after the race. Post race meal during lunch at 130pm was just porridge.
Race Details
Rather usual build up. Got used to it. Cant find lexus at the starting line. Suppose to work together for our sub 80mins target. He was late.... saw him after that , he woke up only at 5am.
Start was abrupt and early. No countdown no nothing. Rather shock. Started rather fast, went out with the foreign teams. In my mind, i thought my competitors were ahead.... Only until 6-7km point at the descend of the Shears that they came from behind. By then, i was rather drained. Still lacking the "killer" touch to follow them. I gave up and decide to follow from a distance..
Wasnt feeling that bad thru ECP. Comfortably hard i guess. But there's still a long way to go. 9km more.... Exited ECP with super sweet drink. Couldnt really take it, was still FULL.
Ran the mountbatten area with a British guy. But he zoom off after that. Again, no responses from me. Why?
Hit the dead leg of down and up hill, about 200m slope. Timing was 1hr 4mins at 17k mark. Still on target for sub 80mins. Climb up was ok as I charge to the finish. However, there's another loop to the F1 track. That was a boo-boo for me as I lost my focus. Mel caught up with me with blazing spd. Still no responses from me.
Ran as per normal to the finish at padang. Saw the clock 1hr 20mins..... Not too bad and not too good. 4th in Army finish, 7th in Category.
Rather disappointed that the team didnt make it to the podium again. Upon my finish, my team mates streamed in. Very hopefully...... however, the rest of them didnt do well. pulling the team down....... it hit me rather hard.
Pacing updates: 3mins 48s from start till 17km point. from 17k to finish was 3min 55s.
Wednesday, August 12, 2009
Trainings 10: 13th AUG Thurs
Wed:
AM -Power/Spd Session, 200m
Ave: 33s. Starting few sets were 34-35s. Rest , 2 - 3mins.
Decide to do this session. Semi hard to allow myself more time to recover fr the slight over-training. I guess aerobically I am more or less peaked, what I can improve on will be what I am weakest now. It is my 2nd time doing this session.
Felt ok. Last few sets were gd as I felt the engine up and running. More of pushing and striding. This more of a striding than a sprint session for me.
PM - 40mins easy jog
Wanted to do a slow recovery. Fran came late so I end up running more. Felt quite gd actually. Good session for future marathon trainings. Did strenghtening work after that.
Thurs:
AM -6 x 2laps lane 8, jog 200m recovery
3/4 Aerobic Max session: Keep the intensity but lower the Vol so that the legs can feel fresh.
Felt ok. Slight drained and tired. Didnt slp that well last night. Legs abit sore fr 200m session.
PM - Swim 30 laps recovery...
AM -Power/Spd Session, 200m
Ave: 33s. Starting few sets were 34-35s. Rest , 2 - 3mins.
Decide to do this session. Semi hard to allow myself more time to recover fr the slight over-training. I guess aerobically I am more or less peaked, what I can improve on will be what I am weakest now. It is my 2nd time doing this session.
Felt ok. Last few sets were gd as I felt the engine up and running. More of pushing and striding. This more of a striding than a sprint session for me.
PM - 40mins easy jog
Wanted to do a slow recovery. Fran came late so I end up running more. Felt quite gd actually. Good session for future marathon trainings. Did strenghtening work after that.
Thurs:
AM -6 x 2laps lane 8, jog 200m recovery
3/4 Aerobic Max session: Keep the intensity but lower the Vol so that the legs can feel fresh.
Felt ok. Slight drained and tired. Didnt slp that well last night. Legs abit sore fr 200m session.
PM - Swim 30 laps recovery...
Monday, August 10, 2009
Trainings 09: 11th AUG Tue
Recapping:
Wanted to Do a Combo of hard session making use of the Long Wkend.
Plan was to do Thur, Sat and Monday hard. Mon being the last hard session before AHM.
However, all plans went haywired.
Sat:
AM: 13 x 1km.
Target Race pace or 10% faster with 1 min rest. Wanted to do 15, but end up with 13.
Timings were 3:26 - 3:45. Didnt feel that drained.
Weather was warm and waking up late didnt help.
PM: Strenght work + 5k easy
Departed for ex track captain's wedding. drank abit too much. 2 glasses of wine (red, white) and 6 glasses of beer. Decided to rehydrate a while before hitting the bed. So slpt at 130am.
Oh yeah... just before reaching home, on the way, at a carpark before my place, saw a 'carpark aunty' issuing tics at 1230am.....
Sun
AM: Wanted to do my LSD, 30k.
Woke up at 8am. Weather was great. Packed my long run essentials. Warmup abit. Jog warm up more. But felt like crap. Must have been the alcohol last night. stopped at 3-4km. Then walk and jog back. Went to play soccer with my Sec Friends, jus a short game.
PM: Swam 30laps + 10k run
Felt much better. Swim and Run was ok. Was tempted to do up to 20k, but decided to cut short it.
Mon
AM: wanted to do my last hard interval session.
After my warm up and strides. Stopped at the first set. Didn't feel that gd. Jog a while more and headed to the pool for an easy 20lap swim.
PM: 5k easy + strenght work.
Slpt real early. Long and good slp. But still felt very tired when I wake up today.
Analysis:
Last week, I went w/o a rest day. That would have taken a toil on me. My rest day was split into 2 half days which didn't really make it up. Trying to push 3 hard sessions in 5 days was too much and too near the race day. There can only be a compromise, quality vs quantit. Nearer to race day, we should focus on quality rather than the quantity.
Therefore, I am taking tuesday totally off to recover from the stupid mistakes that i made.
Wed will be my last hard session before recovery for Sunday's race.
Wanted to Do a Combo of hard session making use of the Long Wkend.
Plan was to do Thur, Sat and Monday hard. Mon being the last hard session before AHM.
However, all plans went haywired.
Sat:
AM: 13 x 1km.
Target Race pace or 10% faster with 1 min rest. Wanted to do 15, but end up with 13.
Timings were 3:26 - 3:45. Didnt feel that drained.
Weather was warm and waking up late didnt help.
PM: Strenght work + 5k easy
Departed for ex track captain's wedding. drank abit too much. 2 glasses of wine (red, white) and 6 glasses of beer. Decided to rehydrate a while before hitting the bed. So slpt at 130am.
Oh yeah... just before reaching home, on the way, at a carpark before my place, saw a 'carpark aunty' issuing tics at 1230am.....
Sun
AM: Wanted to do my LSD, 30k.
Woke up at 8am. Weather was great. Packed my long run essentials. Warmup abit. Jog warm up more. But felt like crap. Must have been the alcohol last night. stopped at 3-4km. Then walk and jog back. Went to play soccer with my Sec Friends, jus a short game.
PM: Swam 30laps + 10k run
Felt much better. Swim and Run was ok. Was tempted to do up to 20k, but decided to cut short it.
Mon
AM: wanted to do my last hard interval session.
After my warm up and strides. Stopped at the first set. Didn't feel that gd. Jog a while more and headed to the pool for an easy 20lap swim.
PM: 5k easy + strenght work.
Slpt real early. Long and good slp. But still felt very tired when I wake up today.
Analysis:
Last week, I went w/o a rest day. That would have taken a toil on me. My rest day was split into 2 half days which didn't really make it up. Trying to push 3 hard sessions in 5 days was too much and too near the race day. There can only be a compromise, quality vs quantit. Nearer to race day, we should focus on quality rather than the quantity.
Therefore, I am taking tuesday totally off to recover from the stupid mistakes that i made.
Wed will be my last hard session before recovery for Sunday's race.
Friday, August 7, 2009
Trainings 08: 07 AUG FRI
Recap:
Wed: am Slight Tempo 3xcosybay loop, ~35mins
Missed the evening session. Lost my gogggles (found it in my drawer later), so skip the swim and went to New Balance to collect my gear. Shopping went on too late to do any run/swim. Rather tired by then. HOWEVER..... since i require a day of rest, i decide to experiment with pm-am rest , rather than full day conventional am-pm rest. That allows me to do my intervals in the evening, where i have more time... So rested Wed PM, Thurs AM, thats consider 1 day?
Thurs: pm Intervals: Mile x 6 (max aerobic effort)
Timings: 5:38, 5:35. 5:35, 6:00, 5:43. 5:33
Met up with SL for the session. Slow warm up, stretching before commencing.
Felt rather gd. Perhaps rest was too long. 2:20-2:30 rest.
Even took a "half time" 5mins jog. 4th set went comfortable at 1st 2 laps.
5th set was very comfortable, so chiong-ed the last one.
Will work on this session and cut down the rest.
Friday: AM: Easy 1 hr, exercises and striding
PM: Swim 30laps, jog home
Can't slp last night, woke up at 2 and only fell aslp at 3. Rather die when i woke up for training at 530am. However, it was a nice view to start the morning. DId my excerises at a nice grass patch to watch the sun rise. Beautiful.
Wed: am Slight Tempo 3xcosybay loop, ~35mins
Missed the evening session. Lost my gogggles (found it in my drawer later), so skip the swim and went to New Balance to collect my gear. Shopping went on too late to do any run/swim. Rather tired by then. HOWEVER..... since i require a day of rest, i decide to experiment with pm-am rest , rather than full day conventional am-pm rest. That allows me to do my intervals in the evening, where i have more time... So rested Wed PM, Thurs AM, thats consider 1 day?
Thurs: pm Intervals: Mile x 6 (max aerobic effort)
Timings: 5:38, 5:35. 5:35, 6:00, 5:43. 5:33
Met up with SL for the session. Slow warm up, stretching before commencing.
Felt rather gd. Perhaps rest was too long. 2:20-2:30 rest.
Even took a "half time" 5mins jog. 4th set went comfortable at 1st 2 laps.
5th set was very comfortable, so chiong-ed the last one.
Will work on this session and cut down the rest.
Friday: AM: Easy 1 hr, exercises and striding
PM: Swim 30laps, jog home
Can't slp last night, woke up at 2 and only fell aslp at 3. Rather die when i woke up for training at 530am. However, it was a nice view to start the morning. DId my excerises at a nice grass patch to watch the sun rise. Beautiful.
Tuesday, August 4, 2009
Trainings 07: 3rd AUG TUE
Recap Monday's training:
AM - 45mins to 1 hr easy on grass (Recovery)
PM - 30 laps swim (40-45mins)
Started the morning session with a long walk.
Was very tired from Sunday's effort and the lack of slp.
Ran on the grass patch in front of my place, rather bumpy.
As I pressed on, I start to feel better.
Evening was a comfortable swim. Took a bus back vs my usual run home.
Tue's Training
AM - 10 x 200m, 2-3mins recovery (Power training)
PM - 30 -40mins recovery + strenghtening
Had an excellent slp. Woke up totally refresh. Maybe the swim work?
Was fighting urge to do aerobic conditioning before deciding to stick to my original sch.
Decide that I would most prob max out my aerobic system on Mon.
So Tue would be more of power/spd/turn-over work.
Rather tired, clocked ave 33s / 200m, nothing to be proud of. But really gave my best shot.
Can feel the chest tightness after each rep. Do not know how to run faster. Will have to work on it after the AHM.
AM - 45mins to 1 hr easy on grass (Recovery)
PM - 30 laps swim (40-45mins)
Started the morning session with a long walk.
Was very tired from Sunday's effort and the lack of slp.
Ran on the grass patch in front of my place, rather bumpy.
As I pressed on, I start to feel better.
Evening was a comfortable swim. Took a bus back vs my usual run home.
Tue's Training
AM - 10 x 200m, 2-3mins recovery (Power training)
PM - 30 -40mins recovery + strenghtening
Had an excellent slp. Woke up totally refresh. Maybe the swim work?
Was fighting urge to do aerobic conditioning before deciding to stick to my original sch.
Decide that I would most prob max out my aerobic system on Mon.
So Tue would be more of power/spd/turn-over work.
Rather tired, clocked ave 33s / 200m, nothing to be proud of. But really gave my best shot.
Can feel the chest tightness after each rep. Do not know how to run faster. Will have to work on it after the AHM.
Sunday, August 2, 2009
RACE 01 : MR25 AUG 5K TT 3rd JUL
Recap my trainings for Sat:
Training session: Easy/Recovery: 10++KM
Went with my AHM team for buffet after the run. Was so hungry by the time we were allowed to enter. Ate too fast and felt rather bloated. Didnt feel that gd. Felt "heaty" and drained. Drank alot of water when back home. Skipped the evening session after a evening walk-ard with bro that ended too late. Had wanted to do a swim.
Run in the morning wasn't that great, just an easy throd, but picked up my pace for the last KM.
Race on Sunday
Timing: 18mins 08s , 5k , MacRitchie, MR25 5k TT
Long Run after that: 2 x 11km Loop of MR
Target for me was sub 18. Darn close, just 8s. Spent the whole morning/afternoon doing nothing. Rather enjoyed it. Waking up late, having a slow breakfast, watched TV. Slp and slp. Developed a slight running nose. "withdrawal" symptons fr no running I called it. haha..
Very hot day, slight jam as I took near to 75mins to reach MR. Jogged a while, felt abit too heavy, proceeded to the shade to continue stretching and drank more water. Didn't notice any one i knew. Saw this lady that is rather fast... Ann T. But in my mind, i felt i should nt have any prob taking her on. Another ang moh man (JL), with cap and bright yellow jersey sprinting ard.
Race started. We bolted out as i tried to keep pace with AT and JL However, it was a "system failure" after 30s... even before entering the forest. They were running at amazing speeds and i was near to my anaerobic threshold. There i decided to revamp my plans and slowed down to get a hold of myself. Was feeling rather bad by then. Took the next few KMs to relax. By then, 3 more pple had overtaken me. Rather disappointed but I grinded on.
By U-turn, I had recovered and pushed on. Knew the 2 upcoming hills. I slowly caught back the 3 guys ahead of me. But AT and JL wasn't in sight at all. I kept my pace all the way back to clock 18.08. Wasn't that disappointed. Guess that mad start really taken a big toil on me.
AT, a lady clocked 17:40 and JL did 16:22 !!!!!! Its about 1 min difference in the forest trail compared with track timing for me.
That means I am on 17 flat standard now, something that I could live with and build up my endurance for the AHM.
AT, is a rep for Australia and ran in the world cross country championships before...
Thereafter, I ran with my newly made friends an extra loop,11k. Pace was rather fast. There I decided to venture on my own another loop. So thats another extra 11k. At the last 2k, whole of MR was dark and the feeling was rather scary. Rather dead by the time i ended. ~30k in whole that i ran.
Training session: Easy/Recovery: 10++KM
Went with my AHM team for buffet after the run. Was so hungry by the time we were allowed to enter. Ate too fast and felt rather bloated. Didnt feel that gd. Felt "heaty" and drained. Drank alot of water when back home. Skipped the evening session after a evening walk-ard with bro that ended too late. Had wanted to do a swim.
Run in the morning wasn't that great, just an easy throd, but picked up my pace for the last KM.
Race on Sunday
Timing: 18mins 08s , 5k , MacRitchie, MR25 5k TT
Long Run after that: 2 x 11km Loop of MR
Target for me was sub 18. Darn close, just 8s. Spent the whole morning/afternoon doing nothing. Rather enjoyed it. Waking up late, having a slow breakfast, watched TV. Slp and slp. Developed a slight running nose. "withdrawal" symptons fr no running I called it. haha..
Very hot day, slight jam as I took near to 75mins to reach MR. Jogged a while, felt abit too heavy, proceeded to the shade to continue stretching and drank more water. Didn't notice any one i knew. Saw this lady that is rather fast... Ann T. But in my mind, i felt i should nt have any prob taking her on. Another ang moh man (JL), with cap and bright yellow jersey sprinting ard.
Race started. We bolted out as i tried to keep pace with AT and JL However, it was a "system failure" after 30s... even before entering the forest. They were running at amazing speeds and i was near to my anaerobic threshold. There i decided to revamp my plans and slowed down to get a hold of myself. Was feeling rather bad by then. Took the next few KMs to relax. By then, 3 more pple had overtaken me. Rather disappointed but I grinded on.
By U-turn, I had recovered and pushed on. Knew the 2 upcoming hills. I slowly caught back the 3 guys ahead of me. But AT and JL wasn't in sight at all. I kept my pace all the way back to clock 18.08. Wasn't that disappointed. Guess that mad start really taken a big toil on me.
AT, a lady clocked 17:40 and JL did 16:22 !!!!!! Its about 1 min difference in the forest trail compared with track timing for me.
That means I am on 17 flat standard now, something that I could live with and build up my endurance for the AHM.
AT, is a rep for Australia and ran in the world cross country championships before...
Thereafter, I ran with my newly made friends an extra loop,11k. Pace was rather fast. There I decided to venture on my own another loop. So thats another extra 11k. At the last 2k, whole of MR was dark and the feeling was rather scary. Rather dead by the time i ended. ~30k in whole that i ran.
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