This week I ran less than I wanted to and also failed to do a long run.
Had five sessions on the treadmill and two sessions on the road. Surprisingly, I have developed fondness to 'dreadmill' running (ouchh...). It is much cooler running indoors (vs. running outside) and the gym has a nice view overlooking Sentosa Island. I love to play around with the speed, for instance starting the run at a tortoise pace and then gradually increasing the speed by 0.1 km/h every 1-5 minutes (depending on that particular session's purpose). I also found that my leg turnover is faster on the treadmill. Even at an easy pace of 5:00, I already ran around 170 strides per minute, so at a faster pace - my stride rate should be in the 180s.
On Saturday, I participated in the social/fun run relay event organized by SG Runners (running messageboard). The team had 3 runners and each runner did 2 x 3k laps. I did both legs in 11:21 and 11:42 . I planned to run them at CV or 10k effort, but was sucked into chasing people in the first leg so I ran faster than I wanted to. After around 30 minutes of rest waiting for the 2nd and 3rd runner, I ran the second leg at a controlled effort and on-pace. Overall it was a good test for the legs, although I am not really sure whether it generated a significant physiology stimulus given there was a LONG rest period in between.
Next weekend will be a wash since we'll be in Bangkok to meet the in-laws. In light of this, I plan to squeeze in as many miles as I can on weekdays. Hopefully, I can reach 300km in January - frankly not a lot of mileage but since I haven't done more than 300kper month since last August - I guess I'll take it.
53:00 Easy (av 5:18 - treadmill)
2 x 4000m @ Steady (4:48, 4:37, 4:26, 4:17) + 1000m @ LT (4:00)
Total workout: 13k in 62:00 (av 4:47 - treadmill)
Off (business in Jakarta)
Morning - 35:00 Slow (av 5:31 - treadmill)
Evening - 20:00 Easy + 20:00 Moderate + 4 strides (av 4:58 - treadmill)
30:00 gym work + 30:00 jogging (av 5:40 - treadmill)
VO2Max: 2 x 3000m in 11:21/11:42 (av 3:50 min/km) as part of SGRunners Relay
Total workout: 12k (lots ot waiting time)
48:oo easy recovery (5:21)
Total 66.0 km for the week
Total time 5:34:30
Av pace 5:04 min/km
Year-to-date mileage 252.0 km (av 63.0 km per week)
Year-to-date av pace 5:09 min/km