After having my worst HM 2 weeks ago, I just happened to have a chance to have a quick look at a fellow runner's racing report. In the report, he summarized the 10 weeks training that he had before each race and conclude the effectiveness of the training. As he put in his words, if you keep on doing the same thing, your performance will actually degrade over time due to age!
So, I decided to so something similar, by recording my training before the HM race and make conclusion to see what to improve next!
The next HM that I will joining is APBIM in Nov. So, I have drafted out the training plan, which I still put priority in increasing mileage slowly. With my plan now, I am not able to run as much mileage as last year. So, my target for this year is to match last year targeted finishing time, ie. 2:03!
After starting up again last week, I just plan to have 15km this week. In terms of mileage, I am logging 17km. However, I felt a bit of pain at the ball of my right foot after the 1st run of the week. I sometimes had this problem on and off after I tried to change to forefoot landing. I always felt that this is due to the normal running shoes that I have because I don't have this problem with zero drop running shoes. I remember I had the same problem while I was doing the high mileage training and I had to cut down my training for a bit to prevent the situation got worse. So, this time, I will try to use zero drop shoes for all my run!
Overall for this week, although I just had 5km run during weekend, but I was very tired after the run. Anyway, no issue at all to beat my target for this week and without injury.
A good start to me.
Saturday, June 27, 2015
Sunday, June 14, 2015
4th HM (lack of training)
As expected, this is really a struggling HM run for me.
For all the three HM that I ran before, I have at least one run more than 2 hours or more than 16km during training. But for this time, the longest run I had since early of the year was 14km (around 1hr 23 mins). So, I really struggle at the end of the run.
The first 10km in the run had no surprises. I ran with the pace of 5:30~5:40min/km after 4km. I was thinking that if I could keep to this pace until the end of the race, I could really target for sub-2. I knew I was a bit optimistic because I felt that my breathing was harder than I'd like to be. With that kind of breathing, I knew I couldn't keep too long.
So, at km 10 (or 11), after I stopped for drink, I felt too tired to start running again. I forced myself to start running after walking for more than 1 min. For all the previous 3 HMs, I just walked for 1 min and felt so energetic to start running again. Slowly, I increased the pace to 5:20min/km, targeting to finish sub-2. However, the 5:20min/km pace didn't last long. Only for 2~3km with that pace. I was then pacing with a fellow runner with around 5:40~5:50min/km. I had hard time keeping up with that pace but I tried hard. I had pain at my side that I just had to slow down a bit.
Just before the last incline of the bridge, that runner increased his pace. I just couldn't keep up and just stick to my own pace, which I looked at my watch, was slightly slower than 5:50min/km.
The last part of the run was a real struggle for me. At the peak of incline, my pace was dropped down to 7:00min/km. At decline, I was hoping I could increased my pace to 5:20min/km but I failed. My legs were so heavy that I could only run with around 6min/km pace at sloping down.
Lastly, I managed to struggle through the last 500m flat surface with 5:30min/km pace to complete the HM with 2:06 finishing time. I was so exhausted at finish line. For all the previous HM, I felt exited and felt like I can still jog slowly for a few km. Not for this time.
My conclusion is, either the age has catch up with me or it is the lack of training that causing all these struggling. I believe lack of training is the key for this struggling, couple with the fact that I didn't had a good sleep a few nights before the run!
Here's my results...
So, I will to come up with good training plan for the next HM in Nov...
For all the three HM that I ran before, I have at least one run more than 2 hours or more than 16km during training. But for this time, the longest run I had since early of the year was 14km (around 1hr 23 mins). So, I really struggle at the end of the run.
The first 10km in the run had no surprises. I ran with the pace of 5:30~5:40min/km after 4km. I was thinking that if I could keep to this pace until the end of the race, I could really target for sub-2. I knew I was a bit optimistic because I felt that my breathing was harder than I'd like to be. With that kind of breathing, I knew I couldn't keep too long.
So, at km 10 (or 11), after I stopped for drink, I felt too tired to start running again. I forced myself to start running after walking for more than 1 min. For all the previous 3 HMs, I just walked for 1 min and felt so energetic to start running again. Slowly, I increased the pace to 5:20min/km, targeting to finish sub-2. However, the 5:20min/km pace didn't last long. Only for 2~3km with that pace. I was then pacing with a fellow runner with around 5:40~5:50min/km. I had hard time keeping up with that pace but I tried hard. I had pain at my side that I just had to slow down a bit.
Just before the last incline of the bridge, that runner increased his pace. I just couldn't keep up and just stick to my own pace, which I looked at my watch, was slightly slower than 5:50min/km.
The last part of the run was a real struggle for me. At the peak of incline, my pace was dropped down to 7:00min/km. At decline, I was hoping I could increased my pace to 5:20min/km but I failed. My legs were so heavy that I could only run with around 6min/km pace at sloping down.
Lastly, I managed to struggle through the last 500m flat surface with 5:30min/km pace to complete the HM with 2:06 finishing time. I was so exhausted at finish line. For all the previous HM, I felt exited and felt like I can still jog slowly for a few km. Not for this time.
My conclusion is, either the age has catch up with me or it is the lack of training that causing all these struggling. I believe lack of training is the key for this struggling, couple with the fact that I didn't had a good sleep a few nights before the run!
Here's my results...
So, I will to come up with good training plan for the next HM in Nov...
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