Looking back into last week training, my running mileage is higher than what I planned. I hope things will turn out to be good.
Due to serious haze during my training day, I had to skip one day of training. In order to make up the mileage, I miscalculated and ended up logging a higher mileage, ie. 29.5km instead of 25km.
In order to challenge myself, I purposely did a so-called "back-to-back" run in the morning and then participated in the 8km race at night. As I heard that army training will be to run 10km in the morning and than 10km in the afternoon. So, I just wanted to try it out!
As I was planning to run at slow pace during the night race, I just couldn't held myself but to push little by little to finish the race with the pace of 5:42"/km despite the little hilly route. During the race I had to remind myself to slow down a few times as I felt that I was running too fast and I didn't want to hurt myself. I did walk up the toughest hill thou.
I was doing OK at the race and finished with a strong kick.
The consequences... I wasn't really able to run the next morning! Other than that, everything seems to be normal.
As plan, next week will be a recovery week which I plan to just log some 20~22km.
Monday, August 31, 2015
Sunday, August 23, 2015
2015 APBIM HM Training Journal (13 wk to go)
It is getting close to APBIM 2015. Just 90 days to go.
After taking last week as recovery week, which I logged only 16km, I managed to log 25km this week. This meets my original goal of 24km. This weekly mileage also is a 10% increased from my previous training week, the week before last week. I will pay attention to see if my leg can handle this increase or not.
My long run for this week was 12km. This is also my 1st run more than 10km after the mid Jun HM. As I didn't run at a fast pace, I can still handle this quite well except that I felt hungry after 10km.
Before the weekend long run, I just had around 500ml of plain water and nothing else.
Since I will take on 8km race end of the week, in order not to put myself into injury, I will not have long run but to have 5km the day before the 8km race.
After taking last week as recovery week, which I logged only 16km, I managed to log 25km this week. This meets my original goal of 24km. This weekly mileage also is a 10% increased from my previous training week, the week before last week. I will pay attention to see if my leg can handle this increase or not.
My long run for this week was 12km. This is also my 1st run more than 10km after the mid Jun HM. As I didn't run at a fast pace, I can still handle this quite well except that I felt hungry after 10km.
Before the weekend long run, I just had around 500ml of plain water and nothing else.
Since I will take on 8km race end of the week, in order not to put myself into injury, I will not have long run but to have 5km the day before the 8km race.
Sunday, August 9, 2015
2015 APBIM HM Training Journal (15 wk to go)
Since I participated in the race on Sunday, I had a bit of reserved in my weekday training, not doing as high mileage as I could. This is because I was hoping that the Sunday 10km race could make up the mileage. As most of the races that I joined before, the actual race distance for this one is slightly shorter than the intended.
Hence, my total mileage this week was around 1 km shorter than what I put in the training plan. But with the faster speed during the race, ie. higher intensity, the actual training effort is higher than last week.
As for the 10 km race, BM Run, this is the fastest 10 km time that I had. I completed the 10 km run (9.9 km recorded by my Garmin) in 51:33 mins, which is 5:14 min/km. Before this, the fastest 10 km run was with pace of 5:18 mins/km, which I recorded in Nov 2014 during the Tanjung 10 km Run. With this results, I turned out to be in 20th placing in my category, Veteran! This is possible due to no cash prize given to the top winners and thus not able to attract a lot of fast runners to join this race! Good for me but unfortunately, the prizes are only given from 1st to 15th placing!
Fuel:
1. 2 bottles of Yogurt that has 105kcal each.
2. 1 little of water but feel like need to go to toilet after around 6km! So, need to reduce.
Hence, my total mileage this week was around 1 km shorter than what I put in the training plan. But with the faster speed during the race, ie. higher intensity, the actual training effort is higher than last week.
As for the 10 km race, BM Run, this is the fastest 10 km time that I had. I completed the 10 km run (9.9 km recorded by my Garmin) in 51:33 mins, which is 5:14 min/km. Before this, the fastest 10 km run was with pace of 5:18 mins/km, which I recorded in Nov 2014 during the Tanjung 10 km Run. With this results, I turned out to be in 20th placing in my category, Veteran! This is possible due to no cash prize given to the top winners and thus not able to attract a lot of fast runners to join this race! Good for me but unfortunately, the prizes are only given from 1st to 15th placing!
Fuel:
1. 2 bottles of Yogurt that has 105kcal each.
2. 1 little of water but feel like need to go to toilet after around 6km! So, need to reduce.
Monday, August 3, 2015
2015 APBIM HM Training Journal (16 wk to go)
Counting down to APBIM and it is only 16 weeks to go. I still do not have very high confidence that I can follow the training plan that I put up with. However, I will definitely try to follow as much as I can without causing any injury.
Having a training plan is definitely good. It is because of the training plan, with my target mileage of 22km last week that I will adjust my training time to ensure that I can meet it.
I even ran 2 nights after work back to back in order to make up for my busy schedule on Saturday.
Nothing extra-ordinary last week but to be still able to stick to my training plan so far after 5 weeks.
Way to go!
Having a training plan is definitely good. It is because of the training plan, with my target mileage of 22km last week that I will adjust my training time to ensure that I can meet it.
I even ran 2 nights after work back to back in order to make up for my busy schedule on Saturday.
Nothing extra-ordinary last week but to be still able to stick to my training plan so far after 5 weeks.
Way to go!
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