04 December 2011

Nothin' to cheer about

Week beginning Nov 14
M: 2 x 3 miles (4mins rec) - splits 19.15, 19.25 (av 4.02 min/km); Total 15k with warm up/down
T: 65mins easy (5.20)
W: 45mins easy (5.04), incl 5*20secs hill sprints
T: 5 x 1000m (2.5mins rec) - splits: 3.35, 3.39, 3.38, 3.40, 3.35 (av 3.37 min/km)
F: 35mins very easy (5.37)
S: 110mins easy-moderate (4.49)
S: off
Total 75k for the week

Week beginning Nov 21
M: 35mins easy (5.00), incl 5*15secs hill sprint
T: 5k run in 19.25 (3.53) - a test run at sub-39 10k pace
W: off (unplanned)
T: off (unplanned)
F: 3 x 2k (3mins rec) - splits 7.28, 7.38, 7.36 (av 3.47 min/km).. Totak 16k with warm up/down.
S: 40mins very easy (5.30)
S: 90mins easy (4.55)
Total 60k for the week

Week beginning Nov 28
M: off (unplanned)
T: 3.2k tempo in 13.15, 4*800m (3.00-3.05). Total 13k
W: off (unplanned)
T: 60mins easy (4.58)
F: 35mins easy (5.00), incl 5*1min on/off
S: off
S: SCMS 10k in 39.28

Another sub-par performance today. I thought I was capable of doing close to my PB of 38.20 in local conditions, but that wasn't the case. My interval paces in training were faster than when I did 38.20 (Melbourne) and 38.50 (Madrid), so I thought I had a chance.

Too lazy to download my watch and look at the splits. But it was not pretty. Was cruising at 3.50s pace for the first 5k, but in the second half the split blew up to around 4.00 pace. Just struggled physically and mentally in the second half period.

Physically, the glute was sore for the whole week and it was tight especially in the last 5k which didn't help. But guessing at the meltdown in the second half, I have a feeling that my endurance has decreased. My mileage is pretty low presently at around 60km per week. For me who has been doing 80-100km regularly during marathon training, doing 60km per week is a backward direction in terms of fitness progression. But that's life as I have to balance the demands of family, work, and personal passion.

Mentally, I also just wasn't that focused. Just didn't have the mental toughness to fight when the going gets tough. There is no self belief.

On the positive side, today's race marked my first sub-40 in Singapore. Previous 10k races were around 40-43 mins, either due to untapered marathon training, crowded race or inaccurate course. But given I am still about 2-3mins behind the standard of my local competitors (Seakins, Hong Leng) in the over 40 category, there is nothing much to cheer on. It just means that more, more, more, more and more hard work are required !!!

1 comment:

Ewen said...

I think "first sub-40 in Singapore" says a lot.

It's hard to extrapolate PB interval sessions into 10k times given the recovery in those, conditions (and your injury). Also (hard given your glute), a much shorter taper works better, esp when running 'low' mileage. You had 2 days off that week. A 2 or 3 day taper would be plenty.