Mon: 7k easy run (5:02 min/km) incl. 4 x 80m strides, 2 x 50m skip, 2 x 50m butt kicks
Tue: 40mins elliptical + weights
Wed: 9k easy run (5:08 min/km) incl. 5 x 30secs fast
Thu: 8k easy run (5:10 min/km), 80 abs crunches + weights
Fri: off (hangover from last night office dinner)
Sat: 40mins elliptical + weights (rainy day)
Sun: 16k moderate (4:46 min/km) incl. 5k slow tempo (4:23) + 8 x 100m strides
Total 40k for the week
Still familiarizing with the use of orthotics. Ankle and the extensor tendon are improving to the stage that I could now dorsiflex without any issues and even do one-legged skipping drills. However, the left leg still felt shin splinty and often got inflamed after the runs. My left stride which was shorter than the right one when I was injured has also gained more stride length recently. The pod suggested me to wear the orthotics in combination with stabilty shoes, but interestingly I found that my leg feels better if I use the orthotics with neutral shoes. Sunday's run of 75 minutes was the longest run in about a month - the sad thing it was also the hardest :( Legs were a bit inflamed afterwards.
While my legs are still not 100% healed yet, but I don’t think they will stop me from running. The issue is how to stop me from ramping up too soon :p
Anyways, during the down time, I've had some thinking about my plans for the next few months. My next key race is a June/July marathon, which is 8 months away. However, there are a couple of things to navigate in the short-to-mediun term, namely 1) a HM in early December which I registered long time ago and is part of the gigantic annual Singapore Marathon festival (60,000 runners); and 2) we will be holidaying in Europe for about a month in Feb 2011. This probably will result in very little running since the bulk of time will be spent in a Mediterannean cruise ship and also traveling between cities in Italy.
For the Dec HM, I don't have any specific time goal. Anything between 90-100 mins would be great. This year's route is special because we'll start the run at Sentosa Island and include one round inside Universal Studio theme park. As this event is about 5 weeks away, my plan is to build up to 70k in the next 3 weeks. I think below 70kmpw, I will find it hard to reduce my weight. Since this race holds no importance, my training will be likely all easy miles with light workouts (like this week's) sprinkled in. My aim is simply to get back to consistent running without re-igniting the injury.
After the HM, I have two months before the long break in February. My thoughts is to do 5k training during this period to attain a different stimulus and build leg speed. I will probably try to follow Pete Magill's 5k training plan for over 40 since the program sounds less aggressive than others. At the end of January or early Feb, I plan to insert a 5k time trial on athletics track in order to make me motivated despite the inexistence of goal races or whatsoever.
So, here's the 'road to nowhere' training plan:
November: 4 weeks of easy training with light workouts (target ~70k)
5 Dec SCMS 21k
December- January: 8 weeks of 5k training
End Jan/early Feb: 5k track time trial
February: 1 month off (Europe)
March: start marathon training for Perth/Gold Coast