Had a scare early in the week. My left ITB was hurting like hell and I was unable to run. Even walking was really painful, especially going down the stairs. Fortunately, my massage therapist was available and I could arrange a one-hour session on Wednesday. The massage was really a torture and I had to take Panadol for a couple of days to get rid of the pain.
In essence, I was lucky to be at the starting line at today's Mizuno Wave Run 2008. There were around 5,000 runners in total starting at Temasek Polytechnic stadium. Before the start, the race organizer mentioned that the course is about 10.3k. Therefore, not an accurate 10k race but at least they are being frank upfront and it showed that they have actually measured the course. Temperature was good for Singapore standards, probably 25c. However, I really wasn't expecting a good timing today due to the big crowd and since 4km of the course is on gravel, sandy surface. Given my ITB problem earlier, anything near my Lactate Threshold pace for 10k is good enough.
Started near the front and passed the first k in 3:56 among hundreds of runners. The next 2km were on a very narrow running pavement which can only fit 2 runners at max. My pace slowed down to 4:05 & 4:10 as I found it difficult to pass people. Then we started to enter the Bedok Reservoir which is on gravel, sandy surface. Km 4-7 passed by effortlessly in 4:01, 3:56, 4:01, 4:05. Heart Rate were hovering at mid 170s which is typical for LT-type run. Felt a bit tired during km 8-9 as I began to feel the effect of humidity and the pace slowed down to around 4:07. I picked up the pace slightly in km 10 (3:58) as we ran back to the stadium. Passed the 10k mark (according to Garmin) in 40:30. Ran the last 0.3k in 50++ secs but got outsprinted by a 17min 5k runner near the end.
Finish time was 41:21, averaging 4:01-4:02 min/km for 10.3k, which is right at my usual LT pace. Average HR was 174 bpm or 89% Max HR - again consistent with LT HR. High HR was 187 bpm (in the last 300m) versus my Max of 195 bpm, so I wasn't pushing it at all. In short, I wasn't labouring and the effort felt comfortably hard. Given the relatively cool weather this morning, perhaps there was a chance for me to get under 40 for the 10k. Still, it is a bit frustrating to see that I am training hard just in order to be able match my Australian PBs.
Anyway, I felt happy given I was unable to run early in the week. I will try to crack my 10k PB in December (a side event of the Standard Chartered Marathon) where the course should be quite accurate.
10 mins warm up
5k Threshold Tempo Run in 19:55 (av 3:59 min/km)
3 x 400m Repetitions in 83, 85, 84, one lap jog for recovery
10mins cool down (total workout 12k)
Light rain, so it was cool (25c) for Singapore. The plan was to do 4 x 1600m at Threshold due to a weekend race. But I felt good so I decided to turn it as a continuous run. HR ranged from 140 at the start to 179 bpm at the end, averaging 159 or 82% max - the lowest ever . Three months ago, I did the same run averaging 176 bpm (90% max). Similar tempo runs a year ago in Australia showed average HR of around between 165-175 bpm.
Thinking about it, I might have been glycogen-depleted, resulting in lower HR (did a long run on Sunday). Hence, the HR comparison is not that perfect.
40mins Recovery Run (av 5:34)
Regretted doing the 400s after the tempo yesterday. ITB was painful and sore for the whole day.
Off. Sports massage for 1 hour
Cannot run, even walking was uncomfortable. Called for an emergency massage and had a painful one hour session. Took pain killers.
15mins warm up
30mins at marathon pace (av 4:29 min/km), HR 163
15 mins cool down incl 6 strides on grass
Legs were stiff and rusty from the massage. Decided to test the legs by doing a short MP run. Conditions were hot, av HR higher is than Monday's faster LT tempo.
45mins Easy Run (av 5:14)
10 mins weights
35mins Easy Run (av 5:11) incl 4 strides on grass
2.2k warm up + strides
Mizuno Wave Run 10.3k in 41:21 (30th Mens Open category)
6k cool down
Total 66k for the week, 1982k for the year