First of all, congrats to Epi who smoked his 10k PB by a huge 1 minute to low 38s. This showed how consistency is the most important succes factor in running. He did high mileage all spring/summer to prepare for Canberra Marathon, and prior to the 10k - has run 7 weeks straight without a day off.
From my end, I felt that I am slowly returing to full fitness. After being sidelined for 6 weeks (3 weeks of zero running, then 3 weeks of running through the pain), I've gradually built up my training over the last 5 weeks to around 75k this week. My speed is coming back, judging from the interval and tempo workouts. However, I am still behind in terms of long endurance runs as both the mind and body are still not used to it. All in all, I took me 1.5 months lose it and another 1.5 months to get back to around 80% of my old fitness level. Probably I still need a good one month before I am finally able to put in consistent, quality training week-in week-out. Ankle is occasionally still sore, especially after hard workouts.
Next Sunday, I will be running the Active Newton 10k race. I do not have a high expectation for this race given I am about 80% fit. The course has some undulations and just like other road races in Singapore, it's very crowded and the distance is normally inaccurate.
Mon: Rest Day
Paid the price of doing two races within 12 hours. Quads and ankle were very sore.
Tue: Easy Day
AM: 30mins Easy (5:39 pace)
PM: 30mins Easy (5:34 pace), light weights, foam roller
The damn DOMS won't go away!
Wed: Moderate Day
AM: 10mins wu, 25mins MP (4:23 pace), 5 x 15sec hill, 10mins cd
PM: 25mins elliptical, sauna
Planned to do intervals, but still felt the effect of DOMS. Decided to do a little workout instead (short MP running), good pace but not overly hard to have any negative effect on tomorrow's workout.
Thu: Workout Day
AM: 20mins wu, 6 x 1000m with 2mins rest (av 3:50), on F1 track, 20mins
PM: 30mins elliptical, light weights, sauna
My call to delay the intervals until today had paid-off. Been struggling with intervals in the last two weeks, so today's session was a surprise. Perhaps the F1 track had something to do with it! Splits: 3:53, 3:50, 3:55, 3:50, 3:55, 3:42 (last 200m kick). Felt good the whole way, although ankle was sore from the jarring afterwards. Temp was 25c, 90% humidity.
Fri: Easy Day
40mins Easy (5:22 pace)
Sat: Workout Day
15mins wu, 2 x 15mins Tempo (av 4:06), 4 x 15secs hill, 15mins cd
Happy with the effort, was crusing the whole way without working extremely hard. Temp was 26c, 90% humidity.
Sun: Easy Day
80mins Easy (5:12 pace)
Total 75k for the week + 55mins elliptical