20 March 2008

Week 11-12 General Training: Miserable

Sore hips + flu bug = Double trouble !!

These two weeks have been a bitch for me. Caught flu and it still didn’t want to go away even after a week. Also, my old nemesis: sore hips have been bugging me lately, resulting in missed long runs and speed/tempo sessions.

My original target for next week KL Half was sub-90 (vs. my current ‘tropics’ PB of 1:32). With only 2-3 runs above 20k in the last 8 weeks, essentially I am well short in endurance.

The deadly twin pairing of the flu and tight muscles also made me un-energized and led me to tire easily. I found in the last few runs that I don’t have any strength to climb hills or run at a solid pace. In fact, the last few runs have been terrible and I could only last for 30 minutes or so. I plan to have a complete rest for the next 2-3 days and hopefully the flu will disappear and the energy levels will return.

In light of the above, I will be happy if I can run the HM under 1:35 – a time which I easily got three years ago. This is what you call a backward progress!!

My training in the last couple of weeks:

Mon, 10/03: Felt tired from yesterday’s long run. Did a 30 minutes turtle slow run from apartment to Esplanade in the morning. Av pace was 5:54 and HR was around 140. In the evening, did a recovery run for 40 minutes along Alexanda Park Connector. Av pace 5:34 and HR 141 bpm.

Tues, 11/03: Getting ready for tomorrow’s Wings 4.3k Cross Country Race. Did a 40+ minutes easy run on a 1-km loop with 2 small hills in the middle, including 4 x 125m uphill and 4 x 70m downhill strides. Av pace was 5:09 for the run. Felt strong and if it wasn’t for the race tomorrow, I would have done a long run today !

Wed, 12/03: Was roaring to race today, but it virtually rained non-stop since the morning. Was undecided whether to go to the race or not for the whole day. At the end, I decided not to go since it wasn’t fun to run a XC race in a wet weather. Went to the gym instead, and did an easy 65minutes run at 5:10 pace.

Thu, 13/03: In order to make up for the disappointment of not racing yesterday, did a speed session on Alexandra Park Connector whether there is a marked 400m path. The plan was to do 8 -10 x 400m at 5k pace, but only did 7 total. Recovery between intervals was around 1:00 which was probably too short for me. Split was 1:32/157, 1:28/164, 1:30/166, 1:29/167, 1:28/168, 1:29/170, 1:28/170. In the evening, did a 20:00 light jog on the treadmill.

Fri, 14/03: I found out that the XC race was actually postponed to today due to wet weather on Wednesday. Bummer! How could I race today after the interval session yesterday. Ended up doing an easy run on treadmill for 50 minutes at 5:10 pace/147 bpm. Later that night, I found that the times were quite slow and I actually had a chance to finish in the top 10. Bummer !

Sat, 15/03: Woke up with a minor flu symptom. The plan was to do a long run of around 24-27k with 4-5 x 1600m intervals at HM pace (4:15). Wasn't feeling good with legs and hips being stiff. After doing 45 minutes easy, I started running the 1600m and found the effort harder that it should be. About 400m into the second interval, I decided to quit and then run home. Perhaps it’s better to close shop and do the real long run tomorrow. Ended up doing 16k in 82 minutes or 5:10 pace.

Sun, 16/03: Take two, Planned to make up for yesterday’s failed long run, however I failed again ! Only lasted for a mere 1k. The whole body was weak and my legs had no strength. Try again tomorrow.

Mon, 17/03: Take 3. Felt okay for the first half an hour so due to the rest day. The plan was to do 6-8k tempo run at HM pace (4:15) but I couldn’t handle the pace after 3k. I did a couple of sub-90 HM back in 2006, but I am struggling to run at that pace now. Damn ! Another failed long run and ended up running 75 minutes.

Tue, 18/03: No run. Busy at work and no motivation to run after three crap days in a row.

Wed, 19/03: Went to the gym and did a 50 minutes easy run on the treadmill at 5:20 pace. Felt better.

Thu, 20/03: With 10 dys to go to the KL half, woke up early and planned to do a 90 minute run. But it rained heavily and had to resort to treadmill running. Was sweating a lot more than usual even after 5 minutes of running and the body generally felt weak. After 35 minutes, I decided to end the misery. Enough is enough.

Total mileage for the month: 215k
Total mileage for the year: 778k


by7 said...

Sling ...

keep up
better times will come soon.

trailblazer777 said...

maybe a bit too much time on the dreadmill?

when you are sick what I found worked for me (in the last 20 years) is to avoid reps (1600's,400's etc), and just stick to relaxed 40-60minute efforts (heart rates under 155...100-140 is about right),
or some days just complete rest nothing at all!

just do that until fully healthy again (I can usually tell when I am no longer sick cos my resting heart rates that I take first thing in the morning drop about 5 beats or more when I beat the flu).
Then ramp up to maximum intensity reps and good long runs again, you will often bounce back heaps better than before...the rest time may also settle the hips too...

its hard but sometimes the best thing to do is to be patient and take a break.

The sub 1.30 still easily possible imo if you get fully healthy again.

Keep going!