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.
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