Hadnt been updating. It has a been a great long wkend. Catching up slp n mileage.
Wed: AM: 1 hr easy
: PM: 30 lap swim + 20mins jog home
Was rather tired on Wed after tue's session.
Seems the "anaerobic burn" took more than i expected.
Rather reluctantly dragged myself for the swim in the evening.
But the session turned out fine.
Thurs: REST. (finally)
Fri: Long RUN: 2hrs continous, 30mins hills, 20-30mins cool down jog home.
Seems that I enjoy planning my 3hr run "attack" as per the last 2 wkends.
This time around, i decided to combine it with my hill session.
Doing my last long run on friday allows me more time for recovery.
Discovered that I need plenty of slp after that, usually the Sun - Mon rountine leaves me drained.
With the Long Wkend holiday, prefect timing.
2hrs run at steady effort is to get used to running at the same momentum for long periods.
Thereafter, when the legs are screaming for rest, I will hit myself with some hills.
Isn't that perfect training? To push urself when legs are drained, specific to marathon running.
Start from home, 10mins warm up, jog towards ECP first, U turn after 20mins, then ran the last 10km of the marathon route. Did another loop and ran part of the starting portion of the route.
End up at the Republic avenue hill in 2hrs.
Washed up slightly before hitting the hills. The temp that morning was high, getting dehydrated.
I had hid my bottle of water in here n there, so it has been an hour before i had anything to drink.
Tried Hammer's latte drink..... rather interesting. Seems to have starbucks on the run for me.
Did about 9 reps of hills. felt ok and gd. But on the way back , got into a dizzy spell.
Think the heat had gotten into me. Drank plenty of water and slowed down to a throd.
It has been a gd effort, finishing probably 30-35km of running at its only 9am!!!!!
The whole day ahead was great.
PM was a slow swim of 20 laps to cool myself down. Water isnt as cool as i hope to be.
Sat: AM: GYM with Bro
PM: 10.5k jog at MacRitchie
GYM was ok in the morning. Legs strained.
Discovered a great 3.80 sgd hair cut centre. Amazin price and quality.
PM was the MR25 social event. found it weird to head to MR and not run.
So i incorporated my run with the dinner.
Luckily i did as it started late. So after my run, it was perfect timing.
Ate abit too much.... carbo loading a week early? haha..
Now weight is at late 67kg. Didnt meet my target of 65kg.
Sunday: AM: 30lap swim + 10k jog
PM: 5k jog + exercises + strides.
Wanted to go for a long slow session in the morning.
gulit riden about my "carbo loading session" in the evening.
It was a nice effort. Comfortable.
PM, woke up from a "power nap". Weather was great indoors.
Lots of wind and rather cooling. So i was fooled to start my evening session earlier.
Headed to the track at 4pm. It was burning. No sun soccer sch kids to entertain me.
Jogged on the grass for 10laps, did some drills, then my strides.
About an hour before i reach home.
Sunday, November 29, 2009
Tuesday, November 24, 2009
Trainings 38: 25th NOV
Mon: AM- Easy 1hr w Exercises
PM - Easy 1hr (didnt felt easy at all)
Decided to skip the usual gym session on Monday morning.
Wanted to be fresh for the super sets with James on Tue.
Slpt a gd 9 hrs on Sun evening. Didnt have my afternoon nap.
Disrupted by a tele call.
Morning session was great. Held back so that I can continue more in the PM.
However, the PM session wasn't that easy.
Decided to go via time rather than count the rounds.
Finished with 6 strides.
Tue AM: 5k easy, drills, etc....
Morning was a wake up session to burn some calories for breakfast.
Decided to take a half day leave for the rest.
Didnt feel gd at all despite the gd night rest.
Zonk out for 2hrs in the afternoon, almost couldnt wake up in time.
James proposed a 400-800-400 x 3 session.
The worrying thing was the (max) on the 400m to indicate the pace.
Upon his arrival , there was additional shock when we were told there was no rest inbtw the 400 and 800.
Wore my spikes for this session. Felt weird. but I need all the help i need.
1st set was conservative, followed james a few steps behind, careful not to hit the anaerobic zone and turn this session to a pure "400m time trial" and walk home.
72s comfortably as we settle down for the 800m. Intention was 5k pace, which shld be 80s/400m.
The sudden decline in speed resulted in "fainting" spells for the 1st few metres as we try to recover and run.
Tried to cut james but he spd up everything i attempted to. I too have no energy to wack it out.
800m done in average 84s/400m.
The last 400m was about 75s as we finished together.
Average 4mins rest before we hit another one.
2nd set, james was breathing rather heavy as I comfortable took over the 800m set on the 2nd lap.
Same timing we did, 5:15 overall.
Last set was a killer, James was dying by the 1st set while i sat behind him.
Slightly slower at 5:18 overall.
Summary:
400 - 800 - 400 (72, 2:48, 75) x 3 , 4min break in btw.
Jogged back home and my adventurous attitude got me lost again. Ended up in scotts rd, then at rochor beancurd, was really rather tempted to get some of my fav beancurd.
It was a great session. can feel the burnt i wanted to as I grinded out the session.
PM - Easy 1hr (didnt felt easy at all)
Decided to skip the usual gym session on Monday morning.
Wanted to be fresh for the super sets with James on Tue.
Slpt a gd 9 hrs on Sun evening. Didnt have my afternoon nap.
Disrupted by a tele call.
Morning session was great. Held back so that I can continue more in the PM.
However, the PM session wasn't that easy.
Decided to go via time rather than count the rounds.
Finished with 6 strides.
Tue AM: 5k easy, drills, etc....
Morning was a wake up session to burn some calories for breakfast.
Decided to take a half day leave for the rest.
Didnt feel gd at all despite the gd night rest.
Zonk out for 2hrs in the afternoon, almost couldnt wake up in time.
James proposed a 400-800-400 x 3 session.
The worrying thing was the (max) on the 400m to indicate the pace.
Upon his arrival , there was additional shock when we were told there was no rest inbtw the 400 and 800.
Wore my spikes for this session. Felt weird. but I need all the help i need.
1st set was conservative, followed james a few steps behind, careful not to hit the anaerobic zone and turn this session to a pure "400m time trial" and walk home.
72s comfortably as we settle down for the 800m. Intention was 5k pace, which shld be 80s/400m.
The sudden decline in speed resulted in "fainting" spells for the 1st few metres as we try to recover and run.
Tried to cut james but he spd up everything i attempted to. I too have no energy to wack it out.
800m done in average 84s/400m.
The last 400m was about 75s as we finished together.
Average 4mins rest before we hit another one.
2nd set, james was breathing rather heavy as I comfortable took over the 800m set on the 2nd lap.
Same timing we did, 5:15 overall.
Last set was a killer, James was dying by the 1st set while i sat behind him.
Slightly slower at 5:18 overall.
Summary:
400 - 800 - 400 (72, 2:48, 75) x 3 , 4min break in btw.
Jogged back home and my adventurous attitude got me lost again. Ended up in scotts rd, then at rochor beancurd, was really rather tempted to get some of my fav beancurd.
It was a great session. can feel the burnt i wanted to as I grinded out the session.
Monday, November 23, 2009
Training Principles: The Final Countdown P2
ok. Most of the work had been done. Just left with "maintence" and a few key sessions.
Here would be my plan for the last 12 days of training.
Its fast, 12 more days to "un-do" the poor race of last year.
Still could rem the shock i had on myself when i slowed to a walk.
Asking myself this is not suppose to be it, lookin ard the huge crowd didnt helped.
Just lost in a sea of pple confused.... perhaps a bit too dramatized, but it was all emotions coming in at the same time.
The Plan:
Tue (today) : Super Sets with James, anaerobic session for final VO2 max push for efficiency
Wed 25th : Recovery, AM will be easy, PM will be swim + run
Thu 26th : REST
Fri 27th: Being a holiday, Would do my last long run. This gives me enough time n buffer to recover. Target, 2 hrs steady and end with a 30mins hill session.
Sat 28th: AM- GYM, PM-Recovery
Sun 29th: Recovery , TBD
Mon 30th: Tempo 20mins
Tue 1st: Recovery
Wed 2nd: Hills
Thurs 3rd: recovery
Fri 4th: REST
Sat 5th: Easy Swim , jog
Sun 6th : D Day
Doing the unconventional way. Doing my hills at the last bit of training. Seems that hills increase my efficiency, hence i am leaving to the last bit for the final push. Moreover, it is a non-timed session removing any stress/pressure.
Here would be my plan for the last 12 days of training.
Its fast, 12 more days to "un-do" the poor race of last year.
Still could rem the shock i had on myself when i slowed to a walk.
Asking myself this is not suppose to be it, lookin ard the huge crowd didnt helped.
Just lost in a sea of pple confused.... perhaps a bit too dramatized, but it was all emotions coming in at the same time.
The Plan:
Tue (today) : Super Sets with James, anaerobic session for final VO2 max push for efficiency
Wed 25th : Recovery, AM will be easy, PM will be swim + run
Thu 26th : REST
Fri 27th: Being a holiday, Would do my last long run. This gives me enough time n buffer to recover. Target, 2 hrs steady and end with a 30mins hill session.
Sat 28th: AM- GYM, PM-Recovery
Sun 29th: Recovery , TBD
Mon 30th: Tempo 20mins
Tue 1st: Recovery
Wed 2nd: Hills
Thurs 3rd: recovery
Fri 4th: REST
Sat 5th: Easy Swim , jog
Sun 6th : D Day
Doing the unconventional way. Doing my hills at the last bit of training. Seems that hills increase my efficiency, hence i am leaving to the last bit for the final push. Moreover, it is a non-timed session removing any stress/pressure.
Sunday, November 22, 2009
Training Principles: The Racing Spirit
Something struck recently.
seems like the mentality and ability to take it to a hard fight isnt there, or maybe not as strong.
in races or even trainings, i give up when the going gets tough.
during the onset of pain or "sick feeling of death", i give up.
This is especially true during last thursday's workout.
Which i am sure with a bit of more determination, i can make it work.
But with the pain coming in, i was rather shocked.
Didnt expect it, just wanted to comfortable finish it.....
Upon re-examination, discovered that i wanted to win easy.... which will never happen.
Or train easy n be fast. If it is tough session , bloody hell prepare for the pain.
Time to tune myself up for the race.
seems like the mentality and ability to take it to a hard fight isnt there, or maybe not as strong.
in races or even trainings, i give up when the going gets tough.
during the onset of pain or "sick feeling of death", i give up.
This is especially true during last thursday's workout.
Which i am sure with a bit of more determination, i can make it work.
But with the pain coming in, i was rather shocked.
Didnt expect it, just wanted to comfortable finish it.....
Upon re-examination, discovered that i wanted to win easy.... which will never happen.
Or train easy n be fast. If it is tough session , bloody hell prepare for the pain.
Time to tune myself up for the race.
Trainings 37: 23rd NOV
Fri AM: 1hr easy recovery
PM: 30 lap swim + 20 mins jog back
Morning effort was slightly difficult due to the lack of rest the night before.
Decided against "counting laps" for just going by timing and enjoying the morning run.
PM swim was great, the cool water really relaxes the body. Jog back home for dinner with bro's friend. Sat around to discuss about everything under the sun. Great session.
Sat AM: 1hr , 10.5k easy at MacRitchie
PM: 30 lap swim
Decide to have a change of venue and met up with ben for the morning run.
Started a bit late but it was ok. Gd comfortable pace for recovery jog.
Did some hill strides thereafter.
PM swim was another relaxing session to prepare for Sunday's mega effort.
Sun AM: 15k time tempo in middle of 3hr Long Run.
It was a dress rehearsal for the race. 2nd time doing the "ten year series". Woke up at 430am. Had breakfast and headed out at 540am. Slow jog as warm up to B1 carpark, took 30mins.
Hid my water bottle with the hydration drink. stretch and strides about another 20mins.
Then it is off for my 15k run. Didn't do that well last wk. too slack. So I was determined to make amends.
Target was a minimum of 4min/km pace (marathon pace)
1st 500m was 2s off, 2:02min. But it was a warm up as I slowly pick up the pace.
By 7km, I had a slightly 30s "lead". U-turn at 9km point was still 30s as I grinded in for the last 6k.
It was a hard 6k as I tried to stay relaxed but fast.
Made a dash for the last 500m and clocked a 57min flat.
Thats about a 3:48min/km pace - similar to my AHM pacing.
Could have been faster as I ran on the cycling track, slightly longer with the loops, etc.
In addition to stoppages at the toilets for drinks.
From the positive side:
1) It was a gd effort as I felt the burning sensation and sick taste of lactic.
2) This should induce adaptation for improvement, that means going out at 4min/km pace would be easy?
3) This effort in at my already 100km week shld be an excellent effort, that means given the rest, my legs will be fresh for faster pace?
From the negative side:
1) 3:48min/km pace is my AHM pace for 17k. that means no improvements since AUG?
2) Didnt felt as easy as it shld have been.
3) With this, i have to add another 3mins and last 3 times the dist, can i do it?
Settle into a comfortable pace for the next 3-4km back to my water bottle for the much needed hyrdation.
Next was a comfortable LSD pace for 10km to sum up the day's effort.
As there is still a good 20mins left, I did about 5-6 strides. Idea was that after 2hr 40mins of running, the legs are tired, what better time to train and induce strenghtening than now to push them for some strides?
Thereafter, a slow jog home....
Controlled my diet after that. controlled eating. It was a nice way to spend my sunday. Back home, stretch, caught a movie, nice lunch .....
Evening was a easy 20lap swim with jogging to n fro , a good recovery.
Its near.
PM: 30 lap swim + 20 mins jog back
Morning effort was slightly difficult due to the lack of rest the night before.
Decided against "counting laps" for just going by timing and enjoying the morning run.
PM swim was great, the cool water really relaxes the body. Jog back home for dinner with bro's friend. Sat around to discuss about everything under the sun. Great session.
Sat AM: 1hr , 10.5k easy at MacRitchie
PM: 30 lap swim
Decide to have a change of venue and met up with ben for the morning run.
Started a bit late but it was ok. Gd comfortable pace for recovery jog.
Did some hill strides thereafter.
PM swim was another relaxing session to prepare for Sunday's mega effort.
Sun AM: 15k time tempo in middle of 3hr Long Run.
It was a dress rehearsal for the race. 2nd time doing the "ten year series". Woke up at 430am. Had breakfast and headed out at 540am. Slow jog as warm up to B1 carpark, took 30mins.
Hid my water bottle with the hydration drink. stretch and strides about another 20mins.
Then it is off for my 15k run. Didn't do that well last wk. too slack. So I was determined to make amends.
Target was a minimum of 4min/km pace (marathon pace)
1st 500m was 2s off, 2:02min. But it was a warm up as I slowly pick up the pace.
By 7km, I had a slightly 30s "lead". U-turn at 9km point was still 30s as I grinded in for the last 6k.
It was a hard 6k as I tried to stay relaxed but fast.
Made a dash for the last 500m and clocked a 57min flat.
Thats about a 3:48min/km pace - similar to my AHM pacing.
Could have been faster as I ran on the cycling track, slightly longer with the loops, etc.
In addition to stoppages at the toilets for drinks.
From the positive side:
1) It was a gd effort as I felt the burning sensation and sick taste of lactic.
2) This should induce adaptation for improvement, that means going out at 4min/km pace would be easy?
3) This effort in at my already 100km week shld be an excellent effort, that means given the rest, my legs will be fresh for faster pace?
From the negative side:
1) 3:48min/km pace is my AHM pace for 17k. that means no improvements since AUG?
2) Didnt felt as easy as it shld have been.
3) With this, i have to add another 3mins and last 3 times the dist, can i do it?
Settle into a comfortable pace for the next 3-4km back to my water bottle for the much needed hyrdation.
Next was a comfortable LSD pace for 10km to sum up the day's effort.
As there is still a good 20mins left, I did about 5-6 strides. Idea was that after 2hr 40mins of running, the legs are tired, what better time to train and induce strenghtening than now to push them for some strides?
Thereafter, a slow jog home....
Controlled my diet after that. controlled eating. It was a nice way to spend my sunday. Back home, stretch, caught a movie, nice lunch .....
Evening was a easy 20lap swim with jogging to n fro , a good recovery.
Its near.
Thursday, November 19, 2009
Trainings 36: 20 NOV
Wed AM: 1hr easy
PM: Rest
Didnt slp much the night before after the tough session on Tue evening.
Lay in bed from 10 till 12am before knocking up and waking up at 4.
From then it was a half-awake messed up slp.
Didnt get to the track but instead took an easy jog on the grass patch in front of my house.
It was soggy, hence i ran on the road instead.
Just a easy strolling pace as I fight the giddyness......
Was glad when it was over. Reminding myself that this is suppose to be recovery, Re-enforce yesterday's trainings.
Thurs AM: REST
PM: 800s, 5k pace VO2 max session.
Knocked out for a good 9 hours the night before.
Woke up refreshed. Took another half day leave to further rest my body.
Felt recovered and good.
Been raining the whole day. Reach the track to find it empty.
Didn't bring my HP, hence didnt know what Mau n Steve were warming indoors.
Waited for an hour before deciding to do it on my own anyway.
Then they pop out. So i had to hit a very fast 15mins warm up to start the intervals.
Target session: 800m x 8, 80s/400m, rest 100s
Actual session: 800m x 5, rested 5mins, then 800m x 2
This session didn't felt as easy as i hope for.
Perhaps i wasn't prepared to fight tooth and nail to nail this one.
When the tiredness came in, i gave up.
Shld have done the 6th set as a row to complete 5k of running.
Or I shld have done the last one for a total of 8 sets.
Didnt feel that good with this session. Didnt get the burnt feeling i was lookin for.
PM: Rest
Didnt slp much the night before after the tough session on Tue evening.
Lay in bed from 10 till 12am before knocking up and waking up at 4.
From then it was a half-awake messed up slp.
Didnt get to the track but instead took an easy jog on the grass patch in front of my house.
It was soggy, hence i ran on the road instead.
Just a easy strolling pace as I fight the giddyness......
Was glad when it was over. Reminding myself that this is suppose to be recovery, Re-enforce yesterday's trainings.
Thurs AM: REST
PM: 800s, 5k pace VO2 max session.
Knocked out for a good 9 hours the night before.
Woke up refreshed. Took another half day leave to further rest my body.
Felt recovered and good.
Been raining the whole day. Reach the track to find it empty.
Didn't bring my HP, hence didnt know what Mau n Steve were warming indoors.
Waited for an hour before deciding to do it on my own anyway.
Then they pop out. So i had to hit a very fast 15mins warm up to start the intervals.
Target session: 800m x 8, 80s/400m, rest 100s
Actual session: 800m x 5, rested 5mins, then 800m x 2
This session didn't felt as easy as i hope for.
Perhaps i wasn't prepared to fight tooth and nail to nail this one.
When the tiredness came in, i gave up.
Shld have done the 6th set as a row to complete 5k of running.
Or I shld have done the last one for a total of 8 sets.
Didnt feel that good with this session. Didnt get the burnt feeling i was lookin for.
Tuesday, November 17, 2009
Trainings 34: 18 NOV
Mon: AM - GYM
PM - 1hr ++ easy
Wasnt really that gd. Caught the show until 11pm, slpt at around 1130 and woke up by 545am.
Seems not enough in view of the Sunday's efforts.
Was rather dead.
Evening session was a "pull through". Didn't really feel like running. Bit giddy to begin with.
But the weather was great. The after rain effect helped.
Decided to go via time rather than my usual rounds counting.
My calf still hurts from sunday's effort. Hope 2 more long runs in flats will get me used to it.
Bag was nearly stolen in my run. Realised it only i finished to find out the break-in.
Nothing was lost. "heng"
TUE: AM: 5k easy
PM: 1.3k x 10, 88s/400m pace, 40s rest
Still didnt feel gd. Giddy. Wonder if its the lack of food or rest of wat is it.
Decide to take the half day leave to rest. Was a concern for me due to low no of leave that i have.
But I guess this would be the period to use it.
Got home by 130pm and in bed by 2pm.
The afternoon nap work like a miracle. I akin it to like playing Computer games getting a full potion of life. Woke up at 4pm totally refreshed.
Got to CCAB track by 515 for warmups. Steven, Ben , ZR joined me for this session.
It was a great workout. Felt much stronger than last wk as I met all the timings comfortably.
It was threatening with a huge downpour with lighting etc.
Ran home after that as I wanted to do a long cooldown. figure tt i can combine it with a run home.
However, lost slp in the night. didnt slp until 12 and woke up at 3 , 4 am.
Woke up for an hr of easy run in the morning. Felt i didnt slp at all. terrible headache while i rush to work to take an early conference call.
Not that easy.
PM - 1hr ++ easy
Wasnt really that gd. Caught the show until 11pm, slpt at around 1130 and woke up by 545am.
Seems not enough in view of the Sunday's efforts.
Was rather dead.
Evening session was a "pull through". Didn't really feel like running. Bit giddy to begin with.
But the weather was great. The after rain effect helped.
Decided to go via time rather than my usual rounds counting.
My calf still hurts from sunday's effort. Hope 2 more long runs in flats will get me used to it.
Bag was nearly stolen in my run. Realised it only i finished to find out the break-in.
Nothing was lost. "heng"
TUE: AM: 5k easy
PM: 1.3k x 10, 88s/400m pace, 40s rest
Still didnt feel gd. Giddy. Wonder if its the lack of food or rest of wat is it.
Decide to take the half day leave to rest. Was a concern for me due to low no of leave that i have.
But I guess this would be the period to use it.
Got home by 130pm and in bed by 2pm.
The afternoon nap work like a miracle. I akin it to like playing Computer games getting a full potion of life. Woke up at 4pm totally refreshed.
Got to CCAB track by 515 for warmups. Steven, Ben , ZR joined me for this session.
It was a great workout. Felt much stronger than last wk as I met all the timings comfortably.
It was threatening with a huge downpour with lighting etc.
Ran home after that as I wanted to do a long cooldown. figure tt i can combine it with a run home.
However, lost slp in the night. didnt slp until 12 and woke up at 3 , 4 am.
Woke up for an hr of easy run in the morning. Felt i didnt slp at all. terrible headache while i rush to work to take an early conference call.
Not that easy.
Sunday, November 15, 2009
Trainings 33: 16 NOV
Sat AM: 10k easy ECP
PM: 30lap swim
Woke up rather early on Sat after a great night slp.
took an easy jog , really easy effort to cover about 10k.
Did some exercises before heading back.
Sat down to read the papers with bro, very great way to start the day.
Took a nap before lunch and went out after that.
Afternoon was a swim, again, the water is rather cool and really great for recovery.
Sunday: Long RUN with a fast 15k segment
the intention is "specificity". Hadn't been running too much on flat roads using flats.
So with just 3 wks to go, it is about time to hit it.
Understand that my legs doesnt really respond well after such trainings.
Not too sure why, but my quads and calves will hurt very badly after hitting the hard roads with flats.
Possible explanations:
My biomechanics as a forefoot runner that causes plenty of exertion on the calf.
Not used to the impact. (strenghten my quads thru gym, they handle it well).
Flats have a lowered heel cushion, causing extra extension of the muscles...
Therefore, to counter this:
1. extensive stretching of the calf
2. alternate days of calf raise exercises.
3. bounding plyo to exercise the calf
4. Specificity training, 2 more sundays of long runs with flats on hard roads for adaptation.
Hope it works.
Woke up at 445am to do this session. Key was a light breakfast and head out in an hour. Dun wan indigestion and also didn't want to meet the sun/heat. Jog easy to the start point. Stretch, warm up.
By then, 30mins have zoomed by. Longer than I expected. Took another 10mins to warm up before starting. Intention was to do a hard 15k and then another 10k to add up a total of 30k.
the 15k felt ok. but it isnt as fast as i hope it to be. I was feeling fast though... had to spd up to meet the minimum 4min/km pace at the end. Think i end up hitting 59mins for 15k. not that great.
Abit disappointing, this session and the thurs one hadn't been running as fast and comfortable as I shld have been..... could it be the mileaage that is killing my legs?
Cool down for about 1k before deciding to pick it up again for another 4k? after that, grab my water bottle for 10k of jogging. The weather was execellent as i hit the grass. My legs were hurting by then. However, there's a fresh feeling as I wanted to pick up again. But restrained myself to progressively adapt.
Slow jog back home and ard 33k is done at 840am, total 3 hrs of training. Feeling very gd as I slowly wash up and cook my breakfast.
could i do this forever?
PM: 30lap swim
Woke up rather early on Sat after a great night slp.
took an easy jog , really easy effort to cover about 10k.
Did some exercises before heading back.
Sat down to read the papers with bro, very great way to start the day.
Took a nap before lunch and went out after that.
Afternoon was a swim, again, the water is rather cool and really great for recovery.
Sunday: Long RUN with a fast 15k segment
the intention is "specificity". Hadn't been running too much on flat roads using flats.
So with just 3 wks to go, it is about time to hit it.
Understand that my legs doesnt really respond well after such trainings.
Not too sure why, but my quads and calves will hurt very badly after hitting the hard roads with flats.
Possible explanations:
My biomechanics as a forefoot runner that causes plenty of exertion on the calf.
Not used to the impact. (strenghten my quads thru gym, they handle it well).
Flats have a lowered heel cushion, causing extra extension of the muscles...
Therefore, to counter this:
1. extensive stretching of the calf
2. alternate days of calf raise exercises.
3. bounding plyo to exercise the calf
4. Specificity training, 2 more sundays of long runs with flats on hard roads for adaptation.
Hope it works.
Woke up at 445am to do this session. Key was a light breakfast and head out in an hour. Dun wan indigestion and also didn't want to meet the sun/heat. Jog easy to the start point. Stretch, warm up.
By then, 30mins have zoomed by. Longer than I expected. Took another 10mins to warm up before starting. Intention was to do a hard 15k and then another 10k to add up a total of 30k.
the 15k felt ok. but it isnt as fast as i hope it to be. I was feeling fast though... had to spd up to meet the minimum 4min/km pace at the end. Think i end up hitting 59mins for 15k. not that great.
Abit disappointing, this session and the thurs one hadn't been running as fast and comfortable as I shld have been..... could it be the mileaage that is killing my legs?
Cool down for about 1k before deciding to pick it up again for another 4k? after that, grab my water bottle for 10k of jogging. The weather was execellent as i hit the grass. My legs were hurting by then. However, there's a fresh feeling as I wanted to pick up again. But restrained myself to progressively adapt.
Slow jog back home and ard 33k is done at 840am, total 3 hrs of training. Feeling very gd as I slowly wash up and cook my breakfast.
could i do this forever?
Thursday, November 12, 2009
Trainings 32: Nov 13
Thurs AM: REST
PM: 1.3km x 10 , 88s/400m pace, rest 40s
Wasn't that fresh despite the rest.
Not slping that well, giving in to family time to catch some tv dramas together.
Perhaps also due to our latter than norm trainings on tue.
Need some time to "settle down" before heading to bed.
Weather was great, cool and just after the rain.
The basis of this session:
marathon timing = (half mara x 2) + 8-10mins
Therefore if i am targeting a 2:45 marathon, my half mara shld be 78.5 mins, 1hr 18mins
So this session's pace would be aiming at half mara, since with rest in btw and doing a shorter distance, i shld be able to do them faster...
Hence, the target is 88s/400m, that would be 1hr 17mins for half mara.
initially, 88s doesnt sound that difficulty..........
but it is something that i hadnt really been doing. most of my intervals are ran at max efforts, or as hard as i could ,etc. Seldom had I attempted such high volume work.
This is a pacing / LT session to let my body adapt to the strains.
Target was initially 15km, but at the end of it, felt really tired. my 88s felt like a 76s effort.
Steven was great to be around to pace me. he was doing 1.2k jogging 100m ahead in 1min.
So my rest time was reduced to 40s.
The first few reps felt surprisingly tough. Not sure why. Perhaps really not used to it.
Patience........
Then i felt gd again and i felt tired again. I feel the emotions ride akin to a race.
Its a gd session, tougher than i thought. Did another 9 laps of jogging cool down on the grass.
Could have covered up to 20km in this session.
Great dinner at home waiting for me, but the tom yam milky fish soup didnt really sit well in my tummy thru the night.....
Fri AM: 10k easy
PM: 30 lap swim, jog home.
woke up feeling ok. dragged myself to throd through 10k on the grass.
caught in the rain half way through. it was refreshing and welcomed.
How much i could have done if my working hours are at 9am instead.
I can increase the duration and add in the KMs....
Late conference call tonight at 2am. Argghhh.....
PM: 1.3km x 10 , 88s/400m pace, rest 40s
Wasn't that fresh despite the rest.
Not slping that well, giving in to family time to catch some tv dramas together.
Perhaps also due to our latter than norm trainings on tue.
Need some time to "settle down" before heading to bed.
Weather was great, cool and just after the rain.
The basis of this session:
marathon timing = (half mara x 2) + 8-10mins
Therefore if i am targeting a 2:45 marathon, my half mara shld be 78.5 mins, 1hr 18mins
So this session's pace would be aiming at half mara, since with rest in btw and doing a shorter distance, i shld be able to do them faster...
Hence, the target is 88s/400m, that would be 1hr 17mins for half mara.
initially, 88s doesnt sound that difficulty..........
but it is something that i hadnt really been doing. most of my intervals are ran at max efforts, or as hard as i could ,etc. Seldom had I attempted such high volume work.
This is a pacing / LT session to let my body adapt to the strains.
Target was initially 15km, but at the end of it, felt really tired. my 88s felt like a 76s effort.
Steven was great to be around to pace me. he was doing 1.2k jogging 100m ahead in 1min.
So my rest time was reduced to 40s.
The first few reps felt surprisingly tough. Not sure why. Perhaps really not used to it.
Patience........
Then i felt gd again and i felt tired again. I feel the emotions ride akin to a race.
Its a gd session, tougher than i thought. Did another 9 laps of jogging cool down on the grass.
Could have covered up to 20km in this session.
Great dinner at home waiting for me, but the tom yam milky fish soup didnt really sit well in my tummy thru the night.....
Fri AM: 10k easy
PM: 30 lap swim, jog home.
woke up feeling ok. dragged myself to throd through 10k on the grass.
caught in the rain half way through. it was refreshing and welcomed.
How much i could have done if my working hours are at 9am instead.
I can increase the duration and add in the KMs....
Late conference call tonight at 2am. Argghhh.....
Wednesday, November 11, 2009
Trainings 31: 12 Nov
TUE: AM: easy 5k, exercises, drills, etc
PM: Aerobic max runs, Tempos: 25min , 10min , 1.2k, lap jog in btw
Morning run was gd. Always gd to do slow jogs with no pressure.
10laps on grass while catching the sunset.
Reminded myself to control it for the hard session later on.
My quads n hams were rather strained
Evening tempo was gd.
Felt fast, didnt really know wat pacing i was going.
But i knew i was dying at the end of each one.
This is allow me to run at "max aerobic pace" for sustainable period of time.
It should build adaptation and reduce lactic onset.
Thereafter, i did 8 lap jog on outermost grass ring of the track.
Should be adding up to 18k in all.
It was a great session as I felt my legs flat out after that.
It is those comfortably tired session... and knowing you can do abit more and recover too.
Wed AM: 10k easy
PM: Rest
Surprisingly I was rather fresh on wed morning for the recovery jog.
Pace is very slow i guess, but enjoyable.
PM: Aerobic max runs, Tempos: 25min , 10min , 1.2k, lap jog in btw
Morning run was gd. Always gd to do slow jogs with no pressure.
10laps on grass while catching the sunset.
Reminded myself to control it for the hard session later on.
My quads n hams were rather strained
Evening tempo was gd.
Felt fast, didnt really know wat pacing i was going.
But i knew i was dying at the end of each one.
This is allow me to run at "max aerobic pace" for sustainable period of time.
It should build adaptation and reduce lactic onset.
Thereafter, i did 8 lap jog on outermost grass ring of the track.
Should be adding up to 18k in all.
It was a great session as I felt my legs flat out after that.
It is those comfortably tired session... and knowing you can do abit more and recover too.
Wed AM: 10k easy
PM: Rest
Surprisingly I was rather fresh on wed morning for the recovery jog.
Pace is very slow i guess, but enjoyable.
Monday, November 9, 2009
Training Principles: the final countdown
this is the final period of training prior to the marathon.
as discussed, i am timing my peak much later, or just before the race.
It is a risk to take......... as..... "what if it doesn't happen?" and u cant do any adjustments.
At the moment, things are looking so far so gd.
Fingers crossed.
Gd comment from my pal that i shld practise my exams.
Therefore, I will hitting more endurance trainings.
This 2 wks will probably be my hardest in terms of volume.
But i had learnt to take things easy when it calls for it.
Doing my easy days at real easy pace felt gd.
Lets see what is left for me to do, or my key sessions:
1x VO2 max: 800m x 8, planning with mau
1x Anerobic workout: not too sure wat, plan to join James at CCAB
2x long threshold marathon practise runs: each sunday at ecp
1x long run, 30k or 3hrs
The rest would probably be tempos or 400m strides etc.
Other than that, things to prepare:
1. keep the weight lost prog: it is sure hard to control
2. practise running on hard surface with my thin shoes (adaptation)
3. race drink prep, need power-gel+isotonic drink mix at 2km mark... how i do that?
as discussed, i am timing my peak much later, or just before the race.
It is a risk to take......... as..... "what if it doesn't happen?" and u cant do any adjustments.
At the moment, things are looking so far so gd.
Fingers crossed.
Gd comment from my pal that i shld practise my exams.
Therefore, I will hitting more endurance trainings.
This 2 wks will probably be my hardest in terms of volume.
But i had learnt to take things easy when it calls for it.
Doing my easy days at real easy pace felt gd.
Lets see what is left for me to do, or my key sessions:
1x VO2 max: 800m x 8, planning with mau
1x Anerobic workout: not too sure wat, plan to join James at CCAB
2x long threshold marathon practise runs: each sunday at ecp
1x long run, 30k or 3hrs
The rest would probably be tempos or 400m strides etc.
Other than that, things to prepare:
1. keep the weight lost prog: it is sure hard to control
2. practise running on hard surface with my thin shoes (adaptation)
3. race drink prep, need power-gel+isotonic drink mix at 2km mark... how i do that?
Trainings 30th : 10th Nov
Think i begin to settle into a gd training program and pace.
It is gd to feel that with just 3 wks worth of training to go before D-Day.
However, I am going to be very careful and balance out things well.
Though not feeling that tired, probably will plan some leave to catch up naps.
But.... i seem to enjoy the rush and fulfillment somehow....
Experience had shown that with too much time on-hand.... the mind drifts.
What i could do is with a latter working hour to catch up on slp before the morning training.
Mon AM- GYM
PM- 25laps lane 8 comfortable
Morning gym session was ok.... didnt get enough slp the night before.
Tossed and turned for a gd 3 hrs from 9pm.
Caught 1st half of the soccer match btw Man U and Chelsea... it lured me to bed.
However, was awoke at 3am, etc... wasnt a gd rest.
Was giddy n blur, thinking about taking a half day leave to nap.
But rem the same feeling last wk, so i just hang on.
PM run was ok. Did 6 strides after that. Felt ok. Dinner was enjoyable as i stayed on to watch the TV with family. That is time well spent... but i maybe paying for it now.... missing tt extra hr of zzz...
It is gd to feel that with just 3 wks worth of training to go before D-Day.
However, I am going to be very careful and balance out things well.
Though not feeling that tired, probably will plan some leave to catch up naps.
But.... i seem to enjoy the rush and fulfillment somehow....
Experience had shown that with too much time on-hand.... the mind drifts.
What i could do is with a latter working hour to catch up on slp before the morning training.
Mon AM- GYM
PM- 25laps lane 8 comfortable
Morning gym session was ok.... didnt get enough slp the night before.
Tossed and turned for a gd 3 hrs from 9pm.
Caught 1st half of the soccer match btw Man U and Chelsea... it lured me to bed.
However, was awoke at 3am, etc... wasnt a gd rest.
Was giddy n blur, thinking about taking a half day leave to nap.
But rem the same feeling last wk, so i just hang on.
PM run was ok. Did 6 strides after that. Felt ok. Dinner was enjoyable as i stayed on to watch the TV with family. That is time well spent... but i maybe paying for it now.... missing tt extra hr of zzz...
Sunday, November 8, 2009
Race: New Balance Real Run 09: 8th Nov
Wasn't too keen on this race initially, But thought better of it to serve my sponsors.
The place was a turnoff if i hadn't got any transport.
But lex was really nice and kind to offer me a lift.
We reached rather early and I begun my usual rountine to rub some energy cream.
Doesn't know if it works, just treat it as a pre race massage to loosen up.
Rest the night before wasn't great.
I had loaded up on the chillis. Friends that knew me understands my extreme taste buds for chillis.
Lunch on Sat was tom yam with added pepper, chilli , etc, etc....
Was actually thinking about Mee Rebus..... i love Parkway foodcourt's MB.
But thought the better of it .... due to calories....... would check out the actual fact later on.
Another list of "food to eat after marathon"..
Dinner was great. Caught up with my friends as we hit Blk 85 bedok.
Load too much of the frog porridge with sichuan chilli.
Tummy was burning and rumbling at 12am when I tried to sleep.
Was visibility tired n dozing off but the churnings were too much to take.
Continued through to the mornings....
Not a gd sign as the toilet queues were really too long at the race venue.
Had to be creative and do my warm up while being in line.....
Left with around 20mins when i got done with the toilets.
By then, another queue had formed: the race starting queue.
Abandoned my usualy warm up rountine and headed to do numerous strides.
Didnt really "get the feeling", not too sure if it was the anxiety, tiredness or tummyaches.
Decided against using the special pass to get infront. Shld hav done so.
I climbed into the fence and wait like the rest.
By the time of the race start, i was really rather far behind.
As I hadn't really warmed up properly, took the first few KMs to run through or...
What i call "let the race get into you".
Reminded myself that this would be part of the marathon build up trainings that i would do.
Even better that i had such gd company to do it with.
Watched the competition unfold from the back.
Ernst unexpectedly shot to the front. Lex was close. Tony shadowed Gek.
I was really in need of salt. Cant find any isotonic drinks during my warm up.
Rather paiseh to ask strangers to have a slip. So I have to stop at the first water pt for the drink.
The 1st 4km of trails was demoralising. I was tumbling thru those sand/mud terrains.
Didn't really like it.....
By the time we hit the roads, I was more or less properly warmed up.
Proceed to hit a good momentum as we hit the ECP connector.
Relatively straight in and out route on the roads.
Nice place to hit a gd timing.
Caught mok, jas against the kenyan.... amazing pace they were going at.
At the U-turn, abt 8km point, i started to catch up with the race.
Caught a few runners and begin to target lex.
Could see that he started too fast and begin to feel the effects.
Hit the beach portion with him and ran just a step behind.
Was rather worried at the beach portion.... but it went well.
The last 2km back was painful, a very very long straight route ahead.
Seems never-ending.
Finished strong with a timing of 57:40mins.
Thought it will be good for a top 10 finish.
But alas! just out of it at 11th. damn............
using this same timing, it would have been 5th.
Happy with the timing and effort, but placing...... haiiii
Did a slow 10k run after that to make it a long run day.
4km in and out of the trails. Lucky to have the water points still in tact.
Afternoon was a 30lap swim. Water wasn't as cool as i hope to be.
Felt gd in the swim.
Couldn't slp at night. have to recover properly.
The place was a turnoff if i hadn't got any transport.
But lex was really nice and kind to offer me a lift.
We reached rather early and I begun my usual rountine to rub some energy cream.
Doesn't know if it works, just treat it as a pre race massage to loosen up.
Rest the night before wasn't great.
I had loaded up on the chillis. Friends that knew me understands my extreme taste buds for chillis.
Lunch on Sat was tom yam with added pepper, chilli , etc, etc....
Was actually thinking about Mee Rebus..... i love Parkway foodcourt's MB.
But thought the better of it .... due to calories....... would check out the actual fact later on.
Another list of "food to eat after marathon"..
Dinner was great. Caught up with my friends as we hit Blk 85 bedok.
Load too much of the frog porridge with sichuan chilli.
Tummy was burning and rumbling at 12am when I tried to sleep.
Was visibility tired n dozing off but the churnings were too much to take.
Continued through to the mornings....
Not a gd sign as the toilet queues were really too long at the race venue.
Had to be creative and do my warm up while being in line.....
Left with around 20mins when i got done with the toilets.
By then, another queue had formed: the race starting queue.
Abandoned my usualy warm up rountine and headed to do numerous strides.
Didnt really "get the feeling", not too sure if it was the anxiety, tiredness or tummyaches.
Decided against using the special pass to get infront. Shld hav done so.
I climbed into the fence and wait like the rest.
By the time of the race start, i was really rather far behind.
As I hadn't really warmed up properly, took the first few KMs to run through or...
What i call "let the race get into you".
Reminded myself that this would be part of the marathon build up trainings that i would do.
Even better that i had such gd company to do it with.
Watched the competition unfold from the back.
Ernst unexpectedly shot to the front. Lex was close. Tony shadowed Gek.
I was really in need of salt. Cant find any isotonic drinks during my warm up.
Rather paiseh to ask strangers to have a slip. So I have to stop at the first water pt for the drink.
The 1st 4km of trails was demoralising. I was tumbling thru those sand/mud terrains.
Didn't really like it.....
By the time we hit the roads, I was more or less properly warmed up.
Proceed to hit a good momentum as we hit the ECP connector.
Relatively straight in and out route on the roads.
Nice place to hit a gd timing.
Caught mok, jas against the kenyan.... amazing pace they were going at.
At the U-turn, abt 8km point, i started to catch up with the race.
Caught a few runners and begin to target lex.
Could see that he started too fast and begin to feel the effects.
Hit the beach portion with him and ran just a step behind.
Was rather worried at the beach portion.... but it went well.
The last 2km back was painful, a very very long straight route ahead.
Seems never-ending.
Finished strong with a timing of 57:40mins.
Thought it will be good for a top 10 finish.
But alas! just out of it at 11th. damn............
using this same timing, it would have been 5th.
Happy with the timing and effort, but placing...... haiiii
Did a slow 10k run after that to make it a long run day.
4km in and out of the trails. Lucky to have the water points still in tact.
Afternoon was a 30lap swim. Water wasn't as cool as i hope to be.
Felt gd in the swim.
Couldn't slp at night. have to recover properly.
Trainings 29: 9th Nov
Fri - AM: 10k easy on track (i really love these sessions)
PM: Swim 30laps + jog home
Evening swim was great due to the cold water.
Had a gd rest in the night and woke up early for my Sat, pre race run
Sat - AM: Easy 10k to ECP
Skipped the evening session to hang out with my friends.
Morning jog was gd. very slow and easy on the grass.
Did some strides after that. That will be the mainstay of trainings now.
PM: Swim 30laps + jog home
Evening swim was great due to the cold water.
Had a gd rest in the night and woke up early for my Sat, pre race run
Sat - AM: Easy 10k to ECP
Skipped the evening session to hang out with my friends.
Morning jog was gd. very slow and easy on the grass.
Did some strides after that. That will be the mainstay of trainings now.
Thursday, November 5, 2009
Trainings 28: 6 NOV
Thurs: AM rest
PM: 600m x 10 , rest 1:20
Decided to hook up with mau n steven for this session.
Had a gd slp last night, it was a knock out 8-9hrs.
Felt that i never have to wake up again.
Wasnt that sure about that session as the earlier wk's 500m didnt feel too gd.
But i was sure my body had recovered and gd to go.
Rained the whole day. But stopped just before our training.
Nevertheless, lane 1 was waterlogged. a worry.
Mau & steve did their drills etc while ben and i watched on.
The track was empty for the rain had spurn all the joggers away.
Mau set up a system where we will run at different points and still be running together.
TOo "chim" to explain here.
1st set was great and really comfortable. Thats before reality...
The session really went well. Average 2mins and resting 80 -90s.
the 1st 200m always felt great, then it is about pushing on.
Having very tight hams though.
All in all , it has been a great session.
PM: 600m x 10 , rest 1:20
Decided to hook up with mau n steven for this session.
Had a gd slp last night, it was a knock out 8-9hrs.
Felt that i never have to wake up again.
Wasnt that sure about that session as the earlier wk's 500m didnt feel too gd.
But i was sure my body had recovered and gd to go.
Rained the whole day. But stopped just before our training.
Nevertheless, lane 1 was waterlogged. a worry.
Mau & steve did their drills etc while ben and i watched on.
The track was empty for the rain had spurn all the joggers away.
Mau set up a system where we will run at different points and still be running together.
TOo "chim" to explain here.
1st set was great and really comfortable. Thats before reality...
The session really went well. Average 2mins and resting 80 -90s.
the 1st 200m always felt great, then it is about pushing on.
Having very tight hams though.
All in all , it has been a great session.
Wednesday, November 4, 2009
1 month to Race day
Struck me hard when i read fr the watch this morning.
6th Nov, exact 1 month + 1 day to Race day.
Time flew by and it is about time to revisit the ghost of last year.
Worrying thing is that i am not as fit as i wanted to be.
Not too sure if my theory of delaying the peak period is working.
But it is really abit of concern for me.
I am typing my thoughts as they come along...
This period of time had been a interesting journey as i revolve my life ard marathoning.
The "miracle" of each session as I pushed myself through what i termed as "impossible conditions".
eg. 25hr flight with no slp and hitting the road immediately.....
I had gone through period of feeling great and to the current status now.
Now, time frame is too short for any more drastic changes, I m just hoping for the best to come when i slam those lung bursting intervals....
Now, some other concerns:
1. Race day plans: go out fast at the start with expected competitors? Hang in there till the end?
The prob with this is that all the eggs are placed in 1 basket. no turning back.
2. Run my own pace?
Problem is that after 30km point. Aerobic fitness doesn't count for nuts. It is about your mental and muscular endurance. By then, my advantage is gone.
But then again, reserving a last bit will enable to catch up?
3. Trainings
I am never the sort that enjoys "practising" the race.
Doing race pace intervals, etc, etc.... I do not want to make it like taking an exam.
I enjoy the "new" feeling / experience....
But then again, perhaps i shld focus on that to improve further?
4. Weight
Darn, i am still at least 10kg heavier.
Time is running out.
6th Nov, exact 1 month + 1 day to Race day.
Time flew by and it is about time to revisit the ghost of last year.
Worrying thing is that i am not as fit as i wanted to be.
Not too sure if my theory of delaying the peak period is working.
But it is really abit of concern for me.
I am typing my thoughts as they come along...
This period of time had been a interesting journey as i revolve my life ard marathoning.
The "miracle" of each session as I pushed myself through what i termed as "impossible conditions".
eg. 25hr flight with no slp and hitting the road immediately.....
I had gone through period of feeling great and to the current status now.
Now, time frame is too short for any more drastic changes, I m just hoping for the best to come when i slam those lung bursting intervals....
Now, some other concerns:
1. Race day plans: go out fast at the start with expected competitors? Hang in there till the end?
The prob with this is that all the eggs are placed in 1 basket. no turning back.
2. Run my own pace?
Problem is that after 30km point. Aerobic fitness doesn't count for nuts. It is about your mental and muscular endurance. By then, my advantage is gone.
But then again, reserving a last bit will enable to catch up?
3. Trainings
I am never the sort that enjoys "practising" the race.
Doing race pace intervals, etc, etc.... I do not want to make it like taking an exam.
I enjoy the "new" feeling / experience....
But then again, perhaps i shld focus on that to improve further?
4. Weight
Darn, i am still at least 10kg heavier.
Time is running out.
Tuesday, November 3, 2009
Trainings 27: 4th Nov
Mon am: GYM
pm: 12km controlled
Woke up in the middle of the night with a bad headache. Was a throbbing one as a result fr toothache. Didnt catch any afternoon nap after the 35k. Therefore my body is really screaming for rest.
Slp for probably only 4-5hrs and was bonked out in the morning when i hit the gym.
the rest of the day was dazed at the work place.
However, not too sure why, the evening run was gd. Took it controlled initially and pick up when i felt gd. 22laps on lane 8 plus 6 strides. Including run to n fro. The weather played its part.
Tues am: Easy 1hr
pm: Tempo 37mins + 1200m
Morning effort wasnt that great. Was debating to go to the track or cosy bay.
Settled for cosy bay which i regreted. Think i ended up doing too much, drained myself for the hard evening session.
Evening session was terrible. Couldn't really get myself in the momentum. Might have started too fast. Couldnt settle into the zone like last week. It was really all about hanging on and I do not think that the pace is fast. However, I still got that sick feeling after ending the session.
Did the usual 1200m finish off after that. Felt ok.
Wed am : 10k easy
Woke up to the nice morning air for a easy 10k throd ard the stadium.
Was going far too slow before picking up the pace.
Nice to have an easy day...
pm: 12km controlled
Woke up in the middle of the night with a bad headache. Was a throbbing one as a result fr toothache. Didnt catch any afternoon nap after the 35k. Therefore my body is really screaming for rest.
Slp for probably only 4-5hrs and was bonked out in the morning when i hit the gym.
the rest of the day was dazed at the work place.
However, not too sure why, the evening run was gd. Took it controlled initially and pick up when i felt gd. 22laps on lane 8 plus 6 strides. Including run to n fro. The weather played its part.
Tues am: Easy 1hr
pm: Tempo 37mins + 1200m
Morning effort wasnt that great. Was debating to go to the track or cosy bay.
Settled for cosy bay which i regreted. Think i ended up doing too much, drained myself for the hard evening session.
Evening session was terrible. Couldn't really get myself in the momentum. Might have started too fast. Couldnt settle into the zone like last week. It was really all about hanging on and I do not think that the pace is fast. However, I still got that sick feeling after ending the session.
Did the usual 1200m finish off after that. Felt ok.
Wed am : 10k easy
Woke up to the nice morning air for a easy 10k throd ard the stadium.
Was going far too slow before picking up the pace.
Nice to have an easy day...
Monday, November 2, 2009
Race: MR25 35k Progressive Run
Was rather looking frd to this run.
Thought my training session on tue for the tempo will be a gd sign for gd timing
It was a cool weather for the race, gd conditions.
Oliv sms me the night before to check if i am doing it.
He had finished ahead of me at AHM, 30k , etc
~2:56 for SCM 08
Lex was there, Jas and Mok too.
So it seems we have a gd pack to go ahead with.
Decided against my usual fast start.
Perhaps I didnt have it with me at all.
It was a conservative pace: 4:10 at the 4km northen loop.
We ran together and Mok and Jas with their superior lungs were providing the "radio support"
Running before Mok had the uncanny perception, "well , he doesnt look going too fast, n talking, so i shld be able to keep up...."
After venus drive and moving to the pierce gates, we broke up.
Mok n Jas went ahead (they warmed up.......)
Lex n Oliv
and me behind.
After taking longer than usual water breaks, the gap was too wide to catch up.
I was feeling hungry and dehydrated, so was determined to finish up my "power geled isotonic" drink in the 3 times passing thru the water pt.
Oliv was impressive to catch up with mok n jas. lex was within catchable dist away from me.
By then, reality had set in, this is a 35km run.... 35 km !!!!!!!!!!!!! And I still have rifle range to conquer, thats enough nightmare for me.
by the time we hit back to venus, there was no one in sight for me to catch.
at RRR (rifle range road), i took each hill as they come.
My shoes had worn off badly, no friction and rain made the mud hills very difficult to conquer.
I was slipping and falling, climbing those "impossible hills".
Then i saw Jas u-turn...... he got lost n decided to turn back
Next Oliv n Mok u-turned..... another lost sheep. they hadn't know the route....
I knew i had to finish the mud hills n hit the roads, how much to cover before a water point and u-turn indication? I have no idea.
Fr previous experience, it is rather long and I really pray it happen soon!
So i decide to continue onward.
But the time, my legs are already sore from all the climbs, on the roads on RRR, they are not forgiving, the 1st climb is a killer in itself.........
I told myself, "each hill as they come......."
Pleasantly, the U turn came sooner than expected. I mis read the map and thought it is like 3km ahead?
That gave me what i need to push ahead.
Then... the mud hills of RRR are waiting again. damn.....
Finishing that, i even slide down one of them........ , i head back to the norm MR 10k loop.
I picked up my pace and head back.
the muscular tiredness came back to haunt me, but it is me against myself.
Its that type of feeling where ur heart rate is low but muscularly, u arent able to move . "marathon feeling....."
last 2.5km at the 5km time trial..... pushed hard to go back.......
Finished with timing of 2:41 hrs...
Timing wise was ok ... not too sure how the route compared to the past one.
Just a bit disappointed that i couldnt kept up with the rest.
But effort wise was great.
Took another swim in the evenings, cool water was great for my recovery......
Thought my training session on tue for the tempo will be a gd sign for gd timing
It was a cool weather for the race, gd conditions.
Oliv sms me the night before to check if i am doing it.
He had finished ahead of me at AHM, 30k , etc
~2:56 for SCM 08
Lex was there, Jas and Mok too.
So it seems we have a gd pack to go ahead with.
Decided against my usual fast start.
Perhaps I didnt have it with me at all.
It was a conservative pace: 4:10 at the 4km northen loop.
We ran together and Mok and Jas with their superior lungs were providing the "radio support"
Running before Mok had the uncanny perception, "well , he doesnt look going too fast, n talking, so i shld be able to keep up...."
After venus drive and moving to the pierce gates, we broke up.
Mok n Jas went ahead (they warmed up.......)
Lex n Oliv
and me behind.
After taking longer than usual water breaks, the gap was too wide to catch up.
I was feeling hungry and dehydrated, so was determined to finish up my "power geled isotonic" drink in the 3 times passing thru the water pt.
Oliv was impressive to catch up with mok n jas. lex was within catchable dist away from me.
By then, reality had set in, this is a 35km run.... 35 km !!!!!!!!!!!!! And I still have rifle range to conquer, thats enough nightmare for me.
by the time we hit back to venus, there was no one in sight for me to catch.
at RRR (rifle range road), i took each hill as they come.
My shoes had worn off badly, no friction and rain made the mud hills very difficult to conquer.
I was slipping and falling, climbing those "impossible hills".
Then i saw Jas u-turn...... he got lost n decided to turn back
Next Oliv n Mok u-turned..... another lost sheep. they hadn't know the route....
I knew i had to finish the mud hills n hit the roads, how much to cover before a water point and u-turn indication? I have no idea.
Fr previous experience, it is rather long and I really pray it happen soon!
So i decide to continue onward.
But the time, my legs are already sore from all the climbs, on the roads on RRR, they are not forgiving, the 1st climb is a killer in itself.........
I told myself, "each hill as they come......."
Pleasantly, the U turn came sooner than expected. I mis read the map and thought it is like 3km ahead?
That gave me what i need to push ahead.
Then... the mud hills of RRR are waiting again. damn.....
Finishing that, i even slide down one of them........ , i head back to the norm MR 10k loop.
I picked up my pace and head back.
the muscular tiredness came back to haunt me, but it is me against myself.
Its that type of feeling where ur heart rate is low but muscularly, u arent able to move . "marathon feeling....."
last 2.5km at the 5km time trial..... pushed hard to go back.......
Finished with timing of 2:41 hrs...
Timing wise was ok ... not too sure how the route compared to the past one.
Just a bit disappointed that i couldnt kept up with the rest.
But effort wise was great.
Took another swim in the evenings, cool water was great for my recovery......
Trainings 26: 3rd Nov
The countdown is on, final month till the marathon.
Time flies and it really seemed so real and yesterday that i decided to stop and walk at the SCM 08.
Lets recap what i did for last wk:
I am shifting my rest to "2 half days" to make up a whole day.
Rather than resting a total full day on Thurs, I will rest pm on Wed and am on Thurs
This also comes at the decision to shift my hard session in the evenings.
Found that it is really difficult to push urself in the morning, considering that u have wack the intervals only 1 hr after waking up.....
Wed pm - Rest
Thurs am - Rest
Thurs pm - 500m x 10, 80s pace with 1:20min rest, 4 min total
Was feeling rather confident for this workout, but the timings aren't that fanastic.
Was expecting to breeze through it, but.... doing about just sub 1:40 per rep.
Gd thing was that I wasn't that tired at the end of it.
Took a 1 lap jog and wanted to resume, but cant find my legs after that.
Therefore, just took a 5km jog to cool down and make up the miles.
Fri am - 10k easy
I like it when u have an easy session coming up.
Waking up in the morning with no anxiety blues and taking ur time to jog.
Felt great as I throd in the stadium to see the sun rise.
Fri pm - skip the session ... appt with friend
Sat am - 30 lap swim + 3-4km jog to ecp
Slpt late on fri. caught some movie online and hit the bed only at 130am
That undo me as I woke up feeling total lack of energy.
Raining in the morning and the cool water of the pool beckons.
Sat pm - 5km easy with strides
Jog with bro to the track, caught in the rain on the way back.
Taking it easy for the 35km prog on Sunday
Time flies and it really seemed so real and yesterday that i decided to stop and walk at the SCM 08.
Lets recap what i did for last wk:
I am shifting my rest to "2 half days" to make up a whole day.
Rather than resting a total full day on Thurs, I will rest pm on Wed and am on Thurs
This also comes at the decision to shift my hard session in the evenings.
Found that it is really difficult to push urself in the morning, considering that u have wack the intervals only 1 hr after waking up.....
Wed pm - Rest
Thurs am - Rest
Thurs pm - 500m x 10, 80s pace with 1:20min rest, 4 min total
Was feeling rather confident for this workout, but the timings aren't that fanastic.
Was expecting to breeze through it, but.... doing about just sub 1:40 per rep.
Gd thing was that I wasn't that tired at the end of it.
Took a 1 lap jog and wanted to resume, but cant find my legs after that.
Therefore, just took a 5km jog to cool down and make up the miles.
Fri am - 10k easy
I like it when u have an easy session coming up.
Waking up in the morning with no anxiety blues and taking ur time to jog.
Felt great as I throd in the stadium to see the sun rise.
Fri pm - skip the session ... appt with friend
Sat am - 30 lap swim + 3-4km jog to ecp
Slpt late on fri. caught some movie online and hit the bed only at 130am
That undo me as I woke up feeling total lack of energy.
Raining in the morning and the cool water of the pool beckons.
Sat pm - 5km easy with strides
Jog with bro to the track, caught in the rain on the way back.
Taking it easy for the 35km prog on Sunday
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