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?