Some stats to start with:
Ran 3650k total for the year of 2009 (av 10k/d). Also passed 20,000k of lifetime mileage since I started running six years ago at age 33.
The stats above just showed how little natural talent I have :(
This week marks the end of my off-season training. For the whole of December, my training load is only about 60% of normal, with lots of rest days. My body and legs are still not entirely fresh and springy, but my fitness hasn’t eroded much either, so I guess they balanced out.
Training this week:
Mon – 2k ez, 15k Tempo in 60:00 (av 4:00 min/km) in HK under cool conditions (see previous blog post). I reckoned I could carry on at this pace for a half-marathon distance (85 mins pace). But thenI would feel less guilty to claim a PB in a training run for 15k rather than a common distance such as 21k. Anyways, this timing is faster than of all my currents PBs, therefore, I will use to set my training paces. Makes me wonder if I continued to stay in Australia, how much faster I could get since I can run at this pace presumably on regular basis?
Tue – off
Wed – 35mins easy run on treadmill (av 5:20)
Thu – off
Fri – 20k long run in 97:00 (av 4:50), aerobic progression 20mins at 5:10, 5:00, 4:50, 4:40, and last 17mins at 4:32 pace. In line with my earlier blog about ‘secret weapons for 2010’, I did the long run without breaks and at moderate paces (instead of easy) to optimize calorie burning. The continuous nature of the run plausibly resulted in de-hydration, heat buildup, and cardiac drift as evidenced by the jump in HR from 140 bpm to 180 bpm at the end (note that 180 is higher than my tempo HR!). Will run without any breaks/water for runs up to around 90mins.
Sat – off
Sun – 4k ez, 10k at medium effort on a cross country course in 45mins+ (av 170 bpm). Decided to piggyback on MR25 club runs since it was my first time doing the route; even then I had to wait for some runners to ask for direction. Overall, a good outing at pretty solid pace although, I found the trail too rocky for my liking.
Total 59k for the week.
Will resume SW’s on-line coaching next week. Let the hard work begins !!