Three signals emerging from my training this week:
1) The Good
Despite my continuing difficulties to adapt to Singapore running conditions, it was a nice surprise to see my tempo effort on Friday. I ran during lunch time, but it was overcast and humidity was low which bode well. Ran the 5k tempo on the track in 20:20 (4:08). The effort was fairly comfortable and I only began to fight after 10 laps. Whilst the pace was much slower than my old tempos in Australia, but it showed that I still have a good muscle memory. Comparison as follows:
11 Apr: 20:20 (4:04), av HR 176, Max HR 189 (Sing 27c)
13 Oct: 20:04 (4:01) , av HR 174, Max HR 186 (Perth 22c)
5 Sep: 19:56 (3:59), av HR 177, Max HR 184 (Perth 15c)
2) The Bad
The long run on Sunday was bad. Had difficulties sleeping on Friday and Saturday, but I don't think they are the only problems. My endurance is my archiles heel right now. Planned to do 26k but felt tired already after 12k. The humidity and tight glutes didn't help either, so I decided to cut the long run short at 17k.
3) The Ugly
After three physio visits, my shin splint has improved a lot. However, my glutes are still hurting and they don't seem to go away. The left glute is especially bothering, probably worsen by running on the track (anti clock wise). Most likely I have to accept that the glute problems will be around for the foreseeable future.
All of the above things seem to suggetst that probably I should focus on 5k-10k distances for now. How I can I do marathons and do those long training runs if the Bad (low endurance) and the Ugly (persistent glute pain) won't go away?
Monday (treadmill):
AM:
10 mins warm up
20 mins of 30 secs on, 30 secs off (on @ 16 km/h, off @ 10 km/h)
5 mins cool down
PM: Physio treatment
Tuesday (treadmill):
8k easy in 40:50 (av 5:07) with last 10mins at moderate pace
Wednesday (track):
10 mins warm up incl 2 strides
2000m at 10k pace in 7:41 (1:31, 1:32, 1:32, 1:33, 1:33 per 400m)
3 x 800m at 5k pace in 3:00 (1:29, 1:31), 3:04 (1:32, 1:32), 3:00 (1:31, 1:29)
2 x 400m at 5k pace in 1:29 and 1:24
All intervals were sandwiched with 1mins standing rest + 400m jog
7 mins cool down
I actually planned to do 5 x 1000m or 6 x 800m but the first interval was comfortable so I ended up running 2000m. In retrospective, this was too long and the rest period was too short, which made me struggle in the subsequent intervals. After three 800s, I was drained and decided to stop at 400m. Had a short rest and did the last 400m faster to close.
Thursday:
OFF - busy at work
Friday (track):
AM:
10 mins warm up incl 2 strides
5k Tempo in 20:20 (av 4:04, av HR 176, Max 189)
Lap splits: 1:37, 1:38, 1:39, 1:39, 1:39, 1:39, 1:38, 1:39, 1:38, 1:38, 1:39, 1:38, 00:40
Jog to the bottom of Mt Fabre
1.5km run up Mt Fabre in 7:37 (av 5:04, av HR 171, Max 189)
2.4k cool down
PM: Physio treatment
Saturday (concrete):
AM: 30 mins recovery (av 5:45, av HR 147, Max 160) - a crap run
PM: 18 mins recovery (av 5:58) - can't believe I ran this slow
Sunday (gravel):
17.2k easy in 1:29 (av 5:12, av HR 151, Max 177) - aborted long run
Total 62.2km for the week
Year-to-date mileage 967.5 km
2 comments:
if it may be of some help, I also "fucked up" my gluteus almost 6 months ago and the pain has gone down very slowly. I read that it may take up to 1 year to completely cure it.
After 6 months, I still feel a light sting when I run fast, but it does not affect my run anymore.
About the long runs, I can suggest you to split them in 2 runs during the day. I also found unbearable to run more than 1hr in the Asian summer, unless you slow down at a point where it affects even your stride. So I saw some good effect running 1hr in the morning (outdoor) and doubling with another 45/50min on treadmill or outdoor during lunch time or in the evening.
it is not exactly like a real "long run" but it boost the endurance anyway
I think as runners we all experience a bit of the good, the bad and the ugly. Comes with the territory.
Those 5k tempo runs look very challenging.
I also have some aches in my glutes but nothing that prevents me from running.
Building up endurance is certainly a slow process. Although the cool Irish weather is easier to run in than the relative heat of Singapore.
Best of luck in your training.
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