Recap for the week:
Wed: AM: GYM
PM: 20 lap swim + 1hr run
Morning gym was a mad rush but rather good. adapted and no longer felt the nagging pain.
Did more in the evening. Was actually rather tired, but struggled through as I had over-eaten. There was left over pasta at the management lunch that I gladly finished up at 5pm. Cold Stale Cheese just wriggled in my tummy that i have to burn them off. Running to eat.....
Thurs: REST
Badly needed it
Fri: AM: Shears x 9
PM: 20lap lane 8 with Lex
Decided to run faster for the hill reps. Slight closure due to the F1, just have to move the barriers away. By the 6-7 rep, things aren't right. My chest was very tight and at the end of each rep , i was really seeing stars... stopped at the 9th instead of the usual 10.
PM, went to gombak with lex for "easy" run. Turned to a rather awesome effort for me. No gd.
Sat: AM: 30 lap swim + 3k easy....
PM: 5k easy
In prep for Sunday time trial , decide to go easy. Woke up late and feeling totally lack of energy. Ears n throat seem infected. No gd. Took it easy with plenty of slp to recover fr the Slight Flu.
Sun: 27 k in 1hr 47 mins.
To say the truth, I didnt feel the "bounce" at the start. It wasnt looking too gd but I decided to still gun for it. Plan was to do 41mins for the 1st 10k and cut down to 4min/km pace. However, Lex n I hit it hard from the start. 1st 8km was covered in 30:30. the first 4k would have been faster as we slowed.
I couldnt keep up with lex with about 3k to the U turn point. Struggling. When I checked into the toilet. My temp was unbelievable. DEHYDRATION.......... I ducked into the basin to cool myself down with the water and drank alot. the next water 2-3k away, I did the same.
It did relieve my condition as I was able to run properly. Covering good ground I guess. But after awhile, it was the same struggles away. However, thanks to Lex's sis n bro-in law, they have some water point that save me.
It was really getting rather bad as I struggled through.
Lay in bed for a gd 3 hrs after the run, with the body temp still running high. Timing wise was still ok , consider the pit stops that I took.
This has been a hard week. 110 -120 km.
Not peaking time yet, Just hammering my body into shape.
Sunday, September 27, 2009
Monday, September 21, 2009
BOOT CAMP 3: the end
Frankly, I didnt do much. Felt the training rather stagnant. It wasn't the big HooHa i expected where i run myself to the ground. Rather , the extra time i have are spent pondering too much.
There's the summary:
Fri - AM : 10 times shears
Pm: 15-17k tempo w Lex
Sat - AM : Easy 10k with exercises
PM: Easy 5k
Sun - AM 33k , 3loops MR
PM: Rest
Mon: AM 7k easy Pandan Res
PM: 35mins tempo
Tue: AM: lane8 x2 , 6 times
Monday was a trash session, Woke up at 730am and wanted to try something different. Took a long bus ride to Pandan res. Always go past it when I was young but never the chance to see beyond. It was 830am by the time i start my throd. The sun was unbelievable as i died after 7k. Struggled to get some water and rehydrate. Swear I saw some "light in the tunnel" vision.
Evening, met up with my bro and friend to run. I did my usual tempo. But it was more of a struggle. Didn't feel that gd. Rained afterwards. and I did more cool down in the rain. Where else in the world can you can scorched in the morning then drenched to the skin in the evening? damn.......
Tue's training , which is today, was pretty crapped. Again, it was rather warm by the time i start. Thinking that I have the extra time on my hand, I could do more reps. and I can do them faster too. I focus on the form, the push off, etc. But by the 1st rep....... god save me. I was panting n hands are cold. Not a gd sign. I immediately decided to aim for 6 reps instead. Make it a 5k training session. Suffered rather badly...........
That has happened rather frequently... more time, mentally fixed to run extremely hard, but things never really work out. Think i have accustomed to the "rush", the packed schedule. waking up at wee hrs to train , then rushin to work, exhaust myself at the workplace, then back to the track again......
Physio-wise, think the 730 - 800am timing is a hard weather to run in. Thats the hour that i will run into for the marathon too. I have to be careful about it.
There's the summary:
Fri - AM : 10 times shears
Pm: 15-17k tempo w Lex
Sat - AM : Easy 10k with exercises
PM: Easy 5k
Sun - AM 33k , 3loops MR
PM: Rest
Mon: AM 7k easy Pandan Res
PM: 35mins tempo
Tue: AM: lane8 x2 , 6 times
Monday was a trash session, Woke up at 730am and wanted to try something different. Took a long bus ride to Pandan res. Always go past it when I was young but never the chance to see beyond. It was 830am by the time i start my throd. The sun was unbelievable as i died after 7k. Struggled to get some water and rehydrate. Swear I saw some "light in the tunnel" vision.
Evening, met up with my bro and friend to run. I did my usual tempo. But it was more of a struggle. Didn't feel that gd. Rained afterwards. and I did more cool down in the rain. Where else in the world can you can scorched in the morning then drenched to the skin in the evening? damn.......
Tue's training , which is today, was pretty crapped. Again, it was rather warm by the time i start. Thinking that I have the extra time on my hand, I could do more reps. and I can do them faster too. I focus on the form, the push off, etc. But by the 1st rep....... god save me. I was panting n hands are cold. Not a gd sign. I immediately decided to aim for 6 reps instead. Make it a 5k training session. Suffered rather badly...........
That has happened rather frequently... more time, mentally fixed to run extremely hard, but things never really work out. Think i have accustomed to the "rush", the packed schedule. waking up at wee hrs to train , then rushin to work, exhaust myself at the workplace, then back to the track again......
Physio-wise, think the 730 - 800am timing is a hard weather to run in. Thats the hour that i will run into for the marathon too. I have to be careful about it.
BOOT CAMP 2
Tired. Not really physically but mentally drained revolving my life around a race and activity.
Sat's gathering was great. Uncle invited the runners to his place, and everyone contributed to the party. Had about 20 pple that had great fun looking thru all the pics and newsletter of yore.
SUN: 3 loops of MacRitchie, 3x11km = 33km, Timings = 55min, 51min, 50min
Total about 2hrs 30mins , minus the toilet and drink breaks.
Skipped the evening session of swimming , felt that i need a longer break from physical activities.
The run was ok. Just have to keep the running form and actually maintain the pace. Its more of a vicious negative cycle if slowed down. the slower u run , the longer you subject yourself to the weather, the drain, the harder it will be.
Forgotten my socks, ended up with some blisters, not much. 70+ days to D-Day. I need some inspirations.
Sat's gathering was great. Uncle invited the runners to his place, and everyone contributed to the party. Had about 20 pple that had great fun looking thru all the pics and newsletter of yore.
SUN: 3 loops of MacRitchie, 3x11km = 33km, Timings = 55min, 51min, 50min
Total about 2hrs 30mins , minus the toilet and drink breaks.
Skipped the evening session of swimming , felt that i need a longer break from physical activities.
The run was ok. Just have to keep the running form and actually maintain the pace. Its more of a vicious negative cycle if slowed down. the slower u run , the longer you subject yourself to the weather, the drain, the harder it will be.
Forgotten my socks, ended up with some blisters, not much. 70+ days to D-Day. I need some inspirations.
Thursday, September 17, 2009
BOOT Camp 1
Public holiday + forced leave will give me 5.5 days of tough training days with naps to recover in btw days.
Interesting that I am not planning trips, etc but instead training programs with such holidays.
I will be looking to maximize this period of time.
Train - Slp - Train.
Supposed to plan this much earlier, but caught up with something very interesting mid-week. If i hit the opportunity, the marathon dream will end.
sessions are arranged in AM/PM mode
Friday - hill reps / Tempo
Sat - Recovery + exercises / Easy
Sunday - Hard 30k on flat / recovery swim
Mon - Recovery / Tempo
Tue - VO2 max / Recovery
Wed - Gym / Tempo - BACK to WORK
With the slp/nap after am sessions , I can do much more in the evening training.
Lets see how it goes.
Earlier experiences, whenever there is such a period, tend to "over plan" and result in poor trainings. Perhaps should just let it come to me....
There's a time trial for 5k on friday. Not for me, but i am rather itchy for 5k races. might consider...
Interesting that I am not planning trips, etc but instead training programs with such holidays.
I will be looking to maximize this period of time.
Train - Slp - Train.
Supposed to plan this much earlier, but caught up with something very interesting mid-week. If i hit the opportunity, the marathon dream will end.
sessions are arranged in AM/PM mode
Friday - hill reps / Tempo
Sat - Recovery + exercises / Easy
Sunday - Hard 30k on flat / recovery swim
Mon - Recovery / Tempo
Tue - VO2 max / Recovery
Wed - Gym / Tempo - BACK to WORK
With the slp/nap after am sessions , I can do much more in the evening training.
Lets see how it goes.
Earlier experiences, whenever there is such a period, tend to "over plan" and result in poor trainings. Perhaps should just let it come to me....
There's a time trial for 5k on friday. Not for me, but i am rather itchy for 5k races. might consider...
Trainings 18: 18th Sept: Fri
Recap the week of training
Tues: AM 8x 2laps lane 8
PM: 1hr easy + Drills
Morning session was tough. Luckily i learnt from last wk and brought some water along. Helped quite a bit. Not too sure if it was me or the weather. I was drenched by the time i am done. My shorts were still dipping sweat when i was at home.
Evening was slowed to a crawl. Wore the stone shoes and ran on the grass. Plus my tiredness from the AM session. It all combined to unproductive session...... Struggled through.
Wed: AM: GYM
PM: 44mins tempo
Morning gym was great. Muscles are building up the memory to do the exercises well. Legs dun hurt as badly. Just strained. its looking good.
PM had a brace of heavy rain. Lex was suppose to run with me. But cancel it due to the downpour. I was debating if I should carry on. After an internal struggle, I just went ahead.
It was actual rather cooling, compared to the usual humid warm conditions. I enjoyed it while circling ard the track alone. Lasted longer than usual.
Thurs - REST , I need it badly
Fri - AM 10 times Shears.
Hadn't rested properly. Really lacked slp. Running on caffine. Not good.
Session is ok , just went with the flow. My legs rather heavy from the gym work. Grinded it out.
Targeting tempo in the evening.
Tues: AM 8x 2laps lane 8
PM: 1hr easy + Drills
Morning session was tough. Luckily i learnt from last wk and brought some water along. Helped quite a bit. Not too sure if it was me or the weather. I was drenched by the time i am done. My shorts were still dipping sweat when i was at home.
Evening was slowed to a crawl. Wore the stone shoes and ran on the grass. Plus my tiredness from the AM session. It all combined to unproductive session...... Struggled through.
Wed: AM: GYM
PM: 44mins tempo
Morning gym was great. Muscles are building up the memory to do the exercises well. Legs dun hurt as badly. Just strained. its looking good.
PM had a brace of heavy rain. Lex was suppose to run with me. But cancel it due to the downpour. I was debating if I should carry on. After an internal struggle, I just went ahead.
It was actual rather cooling, compared to the usual humid warm conditions. I enjoyed it while circling ard the track alone. Lasted longer than usual.
Thurs - REST , I need it badly
Fri - AM 10 times Shears.
Hadn't rested properly. Really lacked slp. Running on caffine. Not good.
Session is ok , just went with the flow. My legs rather heavy from the gym work. Grinded it out.
Targeting tempo in the evening.
Monday, September 14, 2009
Trainings 17: 14th Sept: Mon
Quick Recap on a week of training:
Wed: AM: GYM
: PM: 1hr moderate
GYM in the morning was ok. Careful not to hurt my back like last wk. Could do the 100kg squads. (barely, using cabled machine)
Run in evening was gd. Gotten into the habit of 15mins jog to track, 10-15mins warm up, then wack 30-40mins. Able to do a controlled tempo.
Thurs : REST
Fri : AM: 10 times Shears
PM: 1hr moderate
Morning hills is ok. Wore HRM, max rate was 173... weird. Something must be wrong.
PM was a similar session to Wed. Will be the common session now for me.
Sat: AM: 1hr easy, exercises
PM: 5km recovery
Usual easy relax ecp run in the am. Enjoyable.
Slow evening run to prepare for sunday's long run
Sun: AM: 32k (2hr 30mins) LSD
PM: 20 laps swim
Sunday's run wasnt too gd as Lex and I struggle throughout. The heat n humidity is scary.
Our paced slowed considerably while lex has toilet woes. With 10 more km lookin at us, I proposed that we do 6k to finish it off instead. It was mutually agreed as both of us are half-dead. I have a nightmare of slopes and hill after the run.
However, it wasn't an aerobic tiredness. Evening was ok with the slow jog n swim. Have to prepare the logistics of water point well to maximise the training session. There isnt much time to waste.
Wed: AM: GYM
: PM: 1hr moderate
GYM in the morning was ok. Careful not to hurt my back like last wk. Could do the 100kg squads. (barely, using cabled machine)
Run in evening was gd. Gotten into the habit of 15mins jog to track, 10-15mins warm up, then wack 30-40mins. Able to do a controlled tempo.
Thurs : REST
Fri : AM: 10 times Shears
PM: 1hr moderate
Morning hills is ok. Wore HRM, max rate was 173... weird. Something must be wrong.
PM was a similar session to Wed. Will be the common session now for me.
Sat: AM: 1hr easy, exercises
PM: 5km recovery
Usual easy relax ecp run in the am. Enjoyable.
Slow evening run to prepare for sunday's long run
Sun: AM: 32k (2hr 30mins) LSD
PM: 20 laps swim
Sunday's run wasnt too gd as Lex and I struggle throughout. The heat n humidity is scary.
Our paced slowed considerably while lex has toilet woes. With 10 more km lookin at us, I proposed that we do 6k to finish it off instead. It was mutually agreed as both of us are half-dead. I have a nightmare of slopes and hill after the run.
However, it wasn't an aerobic tiredness. Evening was ok with the slow jog n swim. Have to prepare the logistics of water point well to maximise the training session. There isnt much time to waste.
Wednesday, September 9, 2009
Training Principles 04.2
This will be the proper post about my training principles.
Simple 3 words:
Sustainable Progressive Overloading
Sustainable
We are looking at long term, consistent training according to one person's lifestyle etc.
Be practical, we have roles to play in our lifes, we cant do the "HERO" thing on track wkly.
There are sessions where we wear our lightest racing shoes, best shorts, rest properly, eat well, take caffine, ask Friends as pacers.... Those i call "HEROIC" session where you clock the best times in trainings. But ask ourselves, can we do that on wkly basis?
Personally I will be burnt out from the pressure to keep up those sessions too.
Imagine being unable to do the same session the wk before? Morale drops.
But these sessions are still impt, at only certain phase of training.
I would recommend 1 to 1.5mths before peak/race
Progressive
Quoting the Greek story about a man lifting a calf over his head daily. Over time, the calf grew big and so was the Greek man's strenght.
We have to do the training progressively. Take baby steps. Just in case u fall, u have a platform to fall to and not straight to the ground.
If do run 30mins today. Run 31mins next. Give the body time to absorb the training
Overloading
One has to push themselves in order to progress.
The question is now "how" much .....
Assuming that we are all athletes with different aspirations and goals, we have the aim to run faster given better fitness, etc.....
We will only be focused on the training zones.
I am not a fan of gadgets, etc, I based my trainings on feelings and not even watches. Having those things are like my boss asking me about monthly sales figures. Hated it.
We cant do be "HEROs" everyday. We have to target the cruising feeling and able to sustain it for at least 20mins. Daily conditions are different... therefore I feel it is hard to force ourselves to a certain timing when the conditions are not optimum. Run base on effort and feeling. Over time, we will see adaptations and improvement.
For eg.
my favourite 2laps lane 8 sessions. They are w/o time and all. Based on my feeling of effort.
Another session that i would recommend:
Start with 800m x 8, jog 200m
Go for the cruising feeling. The run time and rest time should not be too far different from set to set. That means we are trying to do consistent sustainable pace for 10k.
We can progress by increasing the sets until 10k or increasing the rep distance to 1k, 1.2k, etc or reducing the rest time, jog across the field, jog 100m, jog across the D, then 100m.....
Depending on ur needs, target 1 variable change each wk. Never 2. Or do the same session and learn to relax. We are looking at fast and relax.
Remember that feeling and effort, target to reach it on the trainings.
Lastly, enjoy ur running.... the gd times will come
Simple 3 words:
Sustainable Progressive Overloading
Sustainable
We are looking at long term, consistent training according to one person's lifestyle etc.
Be practical, we have roles to play in our lifes, we cant do the "HERO" thing on track wkly.
There are sessions where we wear our lightest racing shoes, best shorts, rest properly, eat well, take caffine, ask Friends as pacers.... Those i call "HEROIC" session where you clock the best times in trainings. But ask ourselves, can we do that on wkly basis?
Personally I will be burnt out from the pressure to keep up those sessions too.
Imagine being unable to do the same session the wk before? Morale drops.
But these sessions are still impt, at only certain phase of training.
I would recommend 1 to 1.5mths before peak/race
Progressive
Quoting the Greek story about a man lifting a calf over his head daily. Over time, the calf grew big and so was the Greek man's strenght.
We have to do the training progressively. Take baby steps. Just in case u fall, u have a platform to fall to and not straight to the ground.
If do run 30mins today. Run 31mins next. Give the body time to absorb the training
Overloading
One has to push themselves in order to progress.
The question is now "how" much .....
Assuming that we are all athletes with different aspirations and goals, we have the aim to run faster given better fitness, etc.....
We will only be focused on the training zones.
I am not a fan of gadgets, etc, I based my trainings on feelings and not even watches. Having those things are like my boss asking me about monthly sales figures. Hated it.
We cant do be "HEROs" everyday. We have to target the cruising feeling and able to sustain it for at least 20mins. Daily conditions are different... therefore I feel it is hard to force ourselves to a certain timing when the conditions are not optimum. Run base on effort and feeling. Over time, we will see adaptations and improvement.
For eg.
my favourite 2laps lane 8 sessions. They are w/o time and all. Based on my feeling of effort.
Another session that i would recommend:
Start with 800m x 8, jog 200m
Go for the cruising feeling. The run time and rest time should not be too far different from set to set. That means we are trying to do consistent sustainable pace for 10k.
We can progress by increasing the sets until 10k or increasing the rep distance to 1k, 1.2k, etc or reducing the rest time, jog across the field, jog 100m, jog across the D, then 100m.....
Depending on ur needs, target 1 variable change each wk. Never 2. Or do the same session and learn to relax. We are looking at fast and relax.
Remember that feeling and effort, target to reach it on the trainings.
Lastly, enjoy ur running.... the gd times will come
Training Principles 04.1
Had a "few" inspirational quotes to bring up:
Adaptation from Running with the Buffaloes:
"Today, no one wants to be you".....
Prelude to the painful interval session, staring at the track alone in the rain.
I told myself, "Now, today, nobody wants to be pengtat..." but on the podium, everyone wants to be you then....." then i stride off...
Reading the book, Lance's War.
A good quote from Hamiliton.
Whenever he felt the pain, he tilt his head back and let the pain come into him.
Be a part of him, rather than fight it.
Hmm... seems very interesting, would give it a try in my next race
Another bk, High Performance Sprinting:
Their Definiation of Max Strenght: "greatest force that is possible in a single maximum contraction"
The Hokkien translation: "GU LAT CHIU KA LIAO"
Adaptation from Running with the Buffaloes:
"Today, no one wants to be you".....
Prelude to the painful interval session, staring at the track alone in the rain.
I told myself, "Now, today, nobody wants to be pengtat..." but on the podium, everyone wants to be you then....." then i stride off...
Reading the book, Lance's War.
A good quote from Hamiliton.
Whenever he felt the pain, he tilt his head back and let the pain come into him.
Be a part of him, rather than fight it.
Hmm... seems very interesting, would give it a try in my next race
Another bk, High Performance Sprinting:
Their Definiation of Max Strenght: "greatest force that is possible in a single maximum contraction"
The Hokkien translation: "GU LAT CHIU KA LIAO"
Monday, September 7, 2009
Trainings 16: 8th Sept: TUE
Recap:
Mon: AM: Easy 8k
: PM: Recovery 8k + drills
not much aches from the 30k run on sunday. Slight strain on the right hip. However, morning runs didn't go that well. Rather drained and tired.
Just to illustrate the tough life of a runner by passion. I wore my HRM during breakfast after my fri hill reps. Noticed that I was washing down my bread with HR of 150+. I know it funny not to wear it for training but thereafter. haha... I just hate those gadgets.
PM run was ok. Lay on the track after my exercises and reminded myself of my love for running. It was great looking at the sky on this peaceful night alone at the track. always love that feeling. It was like being enclosed in this little world of my whole. Brought back some gd memories of my china experience too.
Tue: AM :8x 2loops lane 8
PM:Easy 40-45mins + Exercises
Morning session was tough. Wanted to control the pace but went haywire. was rather dehydrated too. Not too sure why but was really thristy by the 3 reps. Would have beg for water from fellow runners given the chance. Struggled through the rest of the workout. Pace slowed as body laboured om.
Mon: AM: Easy 8k
: PM: Recovery 8k + drills
not much aches from the 30k run on sunday. Slight strain on the right hip. However, morning runs didn't go that well. Rather drained and tired.
Just to illustrate the tough life of a runner by passion. I wore my HRM during breakfast after my fri hill reps. Noticed that I was washing down my bread with HR of 150+. I know it funny not to wear it for training but thereafter. haha... I just hate those gadgets.
PM run was ok. Lay on the track after my exercises and reminded myself of my love for running. It was great looking at the sky on this peaceful night alone at the track. always love that feeling. It was like being enclosed in this little world of my whole. Brought back some gd memories of my china experience too.
Tue: AM :8x 2loops lane 8
PM:Easy 40-45mins + Exercises
Morning session was tough. Wanted to control the pace but went haywire. was rather dehydrated too. Not too sure why but was really thristy by the 3 reps. Would have beg for water from fellow runners given the chance. Struggled through the rest of the workout. Pace slowed as body laboured om.
Race 03: MR 25 30k Progressive RUN
Like the surpise whenever i woke up in the mornings. the first steps indicate how my legs feel.
Not too bad, not too tired.
Did my normal routine. Heat the water for Coffee. Its the usual coffee and milo mix. Prerace drink. Next, I decided to mix the power gel with my isotonic drink with some blueberry juice.
I am a creative adventurer.....
Did the warm ups and stretches. Sky is dark and getting ready to pour by the time we start.
Was targeting for the win until I saw Jason and Oliveria.
Jason was the 14:30min 5k runner. Oliveria is my new friend, beat me in the AHM by 20s.
Did my usual fast start. Jason kept up. Gek dropped out. He revealed later that he had a slightly pulled hamstring. Knew Jason is a few levels higher than me. Trying to feel out if he is taking this easy and running with me or he would be looking at records.
At the start, it seems he is lookin for a 30k running partner. But after that , pace starts to increase and i couldn't keep up.
So i ran with Oliveria. it was a good pace as he didnt gave me any chance to slow down. Always picking up when I am choosing to go easy..... he is strong up the hills. After a few hills, I decide to let him go and catch up on the down. Racing up the hill is too much and we have to pay for it later....
We ran in the rain. It was pouring rather heavy. Not too bad. Prefer it to the heat. However , on the return to MacR, the ground was soaked. In certain areas, I couldnt see my foot as the water is ankle deep. Oliveria broke away from me after he decided to miss 1 water point. I kept close but lost him on the "roots" portion. I deem it too dangerous to speed through it. (or was it another mental excuse that I conjur up?)
At the last 2.5k TT route, I spd up again in any hopes to catch him. But alas, it was too late. Lost again to him by 20s.
Timing: 2hr 7mins
Placing: 3rd.
Was rather happy at the effort. Did another 2-3k cool down to make up the total distance near to 35km.
However, timing wise wasn't that great. 7mins off the 4min/km pace that i had targeted.
Shortcomings:
Tiredness from training
Yet to inject my VO2 sessions
Water log puddles
Just weakness..?
However, Ernst and Gek return 2mins later. This is worrying. By my effort, I thought the gap will be large, but at just 2 mins.... this is not really good. Back to trainings.
Did a 20lap swim in the evening. Water was cool and great for recovery.
Not too bad, not too tired.
Did my normal routine. Heat the water for Coffee. Its the usual coffee and milo mix. Prerace drink. Next, I decided to mix the power gel with my isotonic drink with some blueberry juice.
I am a creative adventurer.....
Did the warm ups and stretches. Sky is dark and getting ready to pour by the time we start.
Was targeting for the win until I saw Jason and Oliveria.
Jason was the 14:30min 5k runner. Oliveria is my new friend, beat me in the AHM by 20s.
Did my usual fast start. Jason kept up. Gek dropped out. He revealed later that he had a slightly pulled hamstring. Knew Jason is a few levels higher than me. Trying to feel out if he is taking this easy and running with me or he would be looking at records.
At the start, it seems he is lookin for a 30k running partner. But after that , pace starts to increase and i couldn't keep up.
So i ran with Oliveria. it was a good pace as he didnt gave me any chance to slow down. Always picking up when I am choosing to go easy..... he is strong up the hills. After a few hills, I decide to let him go and catch up on the down. Racing up the hill is too much and we have to pay for it later....
We ran in the rain. It was pouring rather heavy. Not too bad. Prefer it to the heat. However , on the return to MacR, the ground was soaked. In certain areas, I couldnt see my foot as the water is ankle deep. Oliveria broke away from me after he decided to miss 1 water point. I kept close but lost him on the "roots" portion. I deem it too dangerous to speed through it. (or was it another mental excuse that I conjur up?)
At the last 2.5k TT route, I spd up again in any hopes to catch him. But alas, it was too late. Lost again to him by 20s.
Timing: 2hr 7mins
Placing: 3rd.
Was rather happy at the effort. Did another 2-3k cool down to make up the total distance near to 35km.
However, timing wise wasn't that great. 7mins off the 4min/km pace that i had targeted.
Shortcomings:
Tiredness from training
Yet to inject my VO2 sessions
Water log puddles
Just weakness..?
However, Ernst and Gek return 2mins later. This is worrying. By my effort, I thought the gap will be large, but at just 2 mins.... this is not really good. Back to trainings.
Did a 20lap swim in the evening. Water was cool and great for recovery.
Trainings 15: 5th Sept: Sat
Been a wk since my last updates.
Rather dead and tired fr all the running
Decide to bump up the volume, cut down the swimming.
Actually i felt my body getting used to the high vol.
The Sun 30ks are working , running just 10k is...... yawnnn.... hahaha
Recap:
Wed : AM: easy 5k jog + GYM
: PM: Swim 18 laps + Run 1hr, moderate
Went straight to the gym in the morning. Opens at 7am. Overload the squat at 100kg. Doesnt felt that gd when i went down........ BANG! it crashed. Luckily there were safety levers to prevent me from being crashed to death. There was only 3 pple in the gym at this early hr.
HENG. Strained my back muscle. Hurt rather bad in the evening.
Swim was gd as I couldnt straighten my back. cut it off at 18laps compared to the usual 30. Rather pissed with myself for injuring my back that I decided against all wisdom to do a hard run. Surprisely, the moderate run felt good. Was going at a gd pace at the track.
The next day, my legs didnt hurt that much.
Recap:
Thurs: REST
Recap:
FRI: AM: 10x Shears for power. 8 times strides , 2 times sprint
: PM: 1x 11km loop at MR. 51mins. Felt good.
Rather worried at my back when I woke up. But it felt OK, so decided on continue with the hill reps. Wore the heaviest 1060 shoe and it really weighed me down. Last 2 sprints, I could feel chest tightness like pple you seen on TV clutching their chest and collapsing from anger.
PM was a gd run. Had a sales trip in Jurong and my colleague dropped me off at MacR. Met SL to do the loop. Start was rather bad as I feel pains all over. But soon, it was ok and we went at a gd pace.
Recap:
Sat: AM: 10-12km easy/recover + Exercises
: PM: swim 20laps. jog to n fro
Woke up at my own timing and did this easy comfortable run, looking at ecp sceneries.
Did my jumps/Plyo before cool down back home.
Taking it easy in view of Sun Race.
Rather dead and tired fr all the running
Decide to bump up the volume, cut down the swimming.
Actually i felt my body getting used to the high vol.
The Sun 30ks are working , running just 10k is...... yawnnn.... hahaha
Recap:
Wed : AM: easy 5k jog + GYM
: PM: Swim 18 laps + Run 1hr, moderate
Went straight to the gym in the morning. Opens at 7am. Overload the squat at 100kg. Doesnt felt that gd when i went down........ BANG! it crashed. Luckily there were safety levers to prevent me from being crashed to death. There was only 3 pple in the gym at this early hr.
HENG. Strained my back muscle. Hurt rather bad in the evening.
Swim was gd as I couldnt straighten my back. cut it off at 18laps compared to the usual 30. Rather pissed with myself for injuring my back that I decided against all wisdom to do a hard run. Surprisely, the moderate run felt good. Was going at a gd pace at the track.
The next day, my legs didnt hurt that much.
Recap:
Thurs: REST
Recap:
FRI: AM: 10x Shears for power. 8 times strides , 2 times sprint
: PM: 1x 11km loop at MR. 51mins. Felt good.
Rather worried at my back when I woke up. But it felt OK, so decided on continue with the hill reps. Wore the heaviest 1060 shoe and it really weighed me down. Last 2 sprints, I could feel chest tightness like pple you seen on TV clutching their chest and collapsing from anger.
PM was a gd run. Had a sales trip in Jurong and my colleague dropped me off at MacR. Met SL to do the loop. Start was rather bad as I feel pains all over. But soon, it was ok and we went at a gd pace.
Recap:
Sat: AM: 10-12km easy/recover + Exercises
: PM: swim 20laps. jog to n fro
Woke up at my own timing and did this easy comfortable run, looking at ecp sceneries.
Did my jumps/Plyo before cool down back home.
Taking it easy in view of Sun Race.
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