45mins easy treadmill (av 5:18 min/km)
Ran at 4% incline to reduce landing shock.
Tuesday (semi long-run):
17.5k in 1h:26m (av pace 4:55)
Trying to run close to 90mins in order to decide whether I should do the HM this weekend or not. First 20mins was terrible with the legs aching real bad. After an hour of easy running, decided to test the water a bit by running the last 4k at tempo pace, averaging 4:12 pace (just above marathon pace). Not good, but not bad either. Foot was painful for the rest of the day, especially the front ankle and the lateral shin.
AM: Ultrasound & shock wave treatment
PM: 35mins easy treadmill (av 5:32 min/km)
OFF. Deep tissue massage
55mins easy (av pace 5:05 min/km)
Safra Army Half Marathon in 89:35 (av 4:14 min/km)
Overall #122, Mens closed # 41
3k cool down
Total 26k for the day
Was in two minds whether I should race or not given the leg injury. At the end, I decided to give it a go because I needed a 'proof of life' that my legs could tolerate sustained running at MP or faster. Started with a low expectation that if my legs went, I just shut my system down and jog to the finish point. Used my planned marathon shoe - Nike Lunar racer and popped paracetamol at the start as insurance. Started too fast due to pent-up energy resulting from the reduced mileage, including a couple of kms at 3:50s. Passed 5k in 20.15 (4:03 pace) including one 500m long hill. Began to feel the burn, I cautiously eased back into the MP territory, running the next 5k in 21:04 (4:13 pace) - cumulatively 10k in 41:19 (av 4:08 pace). Began to feel dehydrated after 10k since it was hot and humid (30c heat index at 6am) and walked at the drink station to get a drink. The split for km 11-15 was 21.43 (4:18 pace), slower than MP due to the drink stop but cumulatively I passed 15k in 63:00 mins, av 4:12 pace so still right on target. Leg tendon began to get sore and ache after this point and I simply decided to switch on the cruise control, passing km 16-20 in 22.14 (4:27 pace). I picked up the pace slightly in the last 1.1k to around 4:00 to finish in 89.35 (just under MP).
At the end, I was reasonable pleased with the result, despite all the similar story with all my HMs in Singapore. My pace always went progressively slower - on track for the 1st half before slowing down in the 2nd half. I think I am okay with running 5k-10k in Singapore, but anything beyond this (north of 40mins), my performance deteriorates sharply due to the heat and humidity effects . The only positve thing that comes out of the race is that I was able to run 21k at goal MP even with a bad leg.
70k for the week with only one workout (HM race). After some mileage reduction, physio session (ultra sound, shock wave) and massage, the legs began to feel better - at least to the point that I was able to start a race. But unfortunately, the race put me back in the square one again. Was limping all day after the race. Thinking to see a sports doctor this week to get a verdict. Heard from a friend who is being treated by a sports doc that the the only solution from injured tendon is prolonged rest.
This leaves me in a very deep shit, especially with only 4 weeks left before the marathon. The original plan pre-injury was to race hard during today's HM and train hard in the next 2 weeks before tapering. But the injury changes everything and the sub-3 dream is now becoming more remote.
Downgrading my marathon slot to HM or 10k is impossible now since both events are full. So it's either the marathon or DNS.
One thought I have to do minimal running this week in order to nurse the injury. Then I will do a reverse taper and train hard in the next 2 weeks before embarking on a 1 week taper. Don't know whether the concept of 'reverse taper' will be too risky or not.
Another tought is to mix rest/XT with running. I was thinking maybe to run just 3 times a week but all 'hard' - primarily one long run and one tempo. The other days are either total rest or non-weight bearing XT (elliptical, stationary bike). Based on my experience this week, it seems the ankle, tendon and shin splint is at their most painful after the run and the following couple of days (for example, I was able to start the race today after resting 2 out of the 3 days pre-race).
What do you guys think?