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