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...