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Sunday, October 11, 2015

2015 APBIM HM Training Journal (6 wk to go)

The race is getting closer and closer.  Unfortunately, more and more surprises arose when the time is closer.

Haze situation was terrible the week before.  I just had to cut down my running during that week.  I was just logging 10km instead of 20km as what I initially planned.  Luckily, the situation was getting better the past few days and I managed to stick to my plan.  However, next week could be another tough week to keep to my training plan due to work related commitment.  I'll see.

Although I managed to log 30km this week as planned, but I felt very tired for my long run of 15km.

At the beginning of the long run, I was just running at the pace of 7+mins/km.  I was thinking that I was running at the pace of 6:30 mins/km but my watch showed me that I was close to 1 min/km slower than I thought.  I didn't put in effort to increase the pace and just let it be.

As usual, my pace slowly increased after 2km.  However, it was just 6:30mins/km and I felt that I was running at 6 mins/km!  Also, my heart rate was not as high as what I felt too.  So, I guess, it is the tiredness that causing this.  Only at around 12km that the running feeling was back.  And, the pace was just 6 mins/km instead of 5:30 mins/km that I'd like it to be.

I wasn't sure what caused me to feel that way and I just blamed it to tiredness.  As I only logged 10km the week before and it is hard to explain the reason of tiredness also.  If it wasn't the mileage, these are a few more reasons that might cause the tiredness for the weekend long run:-
(1)  1 hour of exercise through stationary bike on Monday.  Due to haze on Monday, I used stationary bicycle for exercise instead of running.
(2)  I had a 10km run on Tuesday.  As I didn't had any run on Monday and wasn't sure if haze would come back the next day, I ran for 10 km after work instead of typical 5 km (or occasionally 7.5 km) on Tuesday.
(3)  I had "tempo run" of 5 km on Thursday including warm up and cool down.  In fact, the actual run at "tempo" speed was just 2.5~3 km.  Normally, I will not have "tempo" or "interval" training 2 days after a 10 km run followed by another more than 10 km or long run.
(4)  I started the long run at around 5 am (due to other commitment) instead of typically close to 7 am.  I slept earlier thou!

Would it be those reasons causing my tiredness of long run on Saturday morning?  I am not sure.  Fortunately, I didn't feel any pain or discomfort after the long run.  That is good!

Fuel:-
1.  2 glasses of water before the 15 km long run.
2.  1 cup of Yogult (153 kcal) before the run.
3.  Drink around 1 glass of water mixed with 100+ at 10 km.

I think this fueling strategy is good for me for 10+ km run.

As the race is just 6 weeks away, I just have to carefully increases my mileage to avoid injury.  In terms of total mileage, I think I would logged more than last year.  However, in terms of speed during training, I still not able to match last year's training speed.  Also, I reached 15 km long run last year 1 month earlier than this year!  We'll see how it goes during the race this year!

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