19 February 2012

Week 8 of 12

Week 8 of 12, 55-70 miles modified Pfitz program

Pfitz program: 14 (intervals), 24, 10, 13, 22 (race/time trial), 29= 113 km
Actual: 21, 17 (intervals), 10, 8, 14, 0, 37 = 108 km

It seems the cumulative training load has finally caught up with me. Legs haven been heavy and tight around the calves. Also, the lack of sleep day after day caused me to feel very tired and lethargic. This results is a a training week without much quality. In fact, I only ran a total of 4km at a pace faster than MP.

Pfitz plan calls for a short interval session midweek and then a 10-15k tune up race in the weekend. There is no road race available except an aquathlon and an urbanthlon. Alternatively, I could do a solo time trial, but given my conditions (heavy legs, tiredness), I wasn't in a position to do a good, meaningful TT anyway. I tried to get a masage this week to solve the legs issue, but he wasn't available. Therefore, the reason for a week without any 'intensity'.

The only plus point for the week is that a (close to) 3-hour long run was done and dusted. Since I canned the race/TT and my legs were not primed to do a workout, I decided to do the long run at steady pace. Did 32k over undulanting terrain at av 4.35 min/km or around 8-10% slower than goal MP. While this pace is not as hard as goal MP, but hopefully there will be some benefits in terms of 'fuel-burning mix' (carb/fat ratio), because the pace is closer to MP than a typical LSD pace where more fat is burned. With warm up and cool down, I totalled 37k in 2h52m (av 4.40)

Next week I will be traveling for work to Aceh for three days. Not sure if there are safe and suitable places to run there. So, maybe my mileage/training will be slightly derailed. The trip also means that I won’t be able to get in a mssage until later next week. My plan is to do a final long MP tempo next weekend, before entering 3-week taper.

Mon 13-02-12
21 km medium long run in 104mins (av 4.56)
Just didn't have enough time to run 24km as envisaged in the program. Still a bit tired from Saturday's long run. Ran the first 13k at 5.00-5.05 min/km, then last 8k between 4.40-4.50 min/km.

Tue 14-02-12
17 km with 5*800 in 82mins (av 4.52)
Warmed up 4km including strides to F1 track and ran 5*800m, with 90-110 secs jog in between. Splits: 2.58. 2.58. 2.58. 2.58. 2.57. Just realized that intervals have become a real chore for me now. In the past, my legs always felt good and I was up for doing track work, but with Pfitz program which is more endurance-based, I am struggling with speedier stuff. Did 7k easy cool down for 17km total.

Wed 15-02-12
10 km recovery run in 54mins (av 5.25)
Easy run on grass, plus return trip by bike to Padang field.

Thu 16-02-12
8.5 km recovery in 48mins (av 5.45)
Tired, heavy legs.

Fri 17-02-12
14.5 km easy in 76mins (av 5.15)
Sleep deprived. Very tired. I think I need to back off.

Sat 18-02-12
OFF. A good 8 hours sleep + 3 hours afternoon nap

Sun 19-02-12
37 km long run in 172mins (av 4.40)
Since I canned the race/TT and my legs were not primed to do a workout, I decided to do the long run at steady pace. Did 32k over undulanting terrain at av 4.35 min/km or around 8-10% slower than goal MP (or 3h13m marathon pace). Great weather for running. Route was Alexandra Canal-Margaret Drive-Ridout Tea Garden hill-Holland Road-twin hills of Nasseem Road-outer Botanic Garden via Cluny-Minden hill-Loewen-Orchard Boulevard-Elber Road hill-Clemenceau-River Valley Close hill-Nathan Road-Dempsey loop-Jervois, and back to the Canal. With 2k warm up and 3k cool down, total run was 37k in 2h52m (av 4.40 min/km), excluding about 10mins of drink/rest breaks.

Total 108k in 8h59m (av 4.59)
(last 8 weeks mileage 89, 88, 98, 105, 91,100, 109, 108 = avg 97.7)

11 February 2012

Week 6-7 of 12

Week 6-7 of 12, 55-70 miles modified program

Last 2 weeks have been a roller coaster…

Week 6 training went okay, until I bombed the Saturday (4 Feb) session, which was 12 miles MP. With Seoul Marathon registration closing on 9 Feb, that session was meant to be some sort of 'an exam'. It turned out that I managed only to do half of the scheduled distance (reasons below), and consequently I had doubts whether it is worth going. I was a bit down and decided to re-do the session a few days later just before the registration deadline. This time, I managed to run 13 miles at MP successfully.. While running half-marathon distance in sub-90 mins un-tapered doesn't give guarantee that I could run 2 x half-marathon at the same pace, but at least, it gives me a good indication that I could run at least a sub 3.10 for the full. My plan is to do another 21-25 km MP run in couple of weeks time to gauge the goal pace.

However….right after the MP run, I felt a sharp pain in my arch and inner foot bone. I was limping in pain for the next few hours, before the pain subsided. I was guessing that it might be a PF issue. I felt down and wondering why the injury jinx always stikes everytime I have a good block of marathon training. I decided to hold-off my marathon entry and see what happens with the plantar pain.

The next day, I did an easy run on grass and the foot was holding up. The following day being the D-day for the race registration, I decided to test the plantar by running a 10 miler on hard surface and yay..there was no pain. I duly entered and paid the registration.

Now I just need to persuade wifey to go and check my savings account ;)

Week 6
Pfitz program: 10+6, 18 (intervals), 24, 16, 11, 29 (12 miles MP) = 113 km
Actual: 11(intervals) + 7, 21, 11, 17, 9, 24 (6 miles MP) = 100 km

Week 7
Pfitz program: 14, 24, 10, 19 (7 miles tempo), 10, 34= 113 km
Actual: 9, 24 (13 miles MP), 10, 16+8, 8, 34 (with tempo) = 109 km

Mon 30-01-12
AM 10.7 km in 51mins with 5*1000m intervals
First intervals in the program, drove to CCAB track for the session. Today's splits were a tad slow that I would have liked - 3.45, 3.46, 3.44, 3.45, 3.43 = avg 3.44 with recovery being a lap of grass field inside the track (approx 2.10). My best 5*1k were av 3.37 back in November, so av 3.44 was maybe not very surprising given the tired legs (did 30k long run just 48 hours before). It was a grind, but intrestingly, HR didn't (or couldn't) go above 180 bpm. Perhaps a sign that my body/legs just can't move fast enough. Did 4*200m afterwards in 39-41secs with NO cool down. In retrospective, I probably should have done the intervals on the road in lieu of the track. With 90mins, all I could afford was 50mins of running + 2*15mins of driving/parking. The 30mins driving time can equal to 6k of extra mileage.

PM 7.3 km recovery run in 39mins
Belated cool down from earlier session. Entirely on grass at Padang.

Tue 31-01-12
21 km medium long run in 103mins (av 4.55)
The schedule calls for 24km medium long run today, but I felt a bit knackered and was slow in getting out of the bed. Only managed to do 21 km, route was home-outer Botanic loop-Dempsey loop-home. Ran the first few ks at 5.00s pace, then switched on a cruise control mode at 4.50 min/km to the end.

Wed 01-02-12
11 km recovery run in 60mins (av 5.28)
Easy run around home and the river. Massage in the arvo.

Thu 02-02-12
17 km medium long run in 84mins with strides (av 4.57)
Ran the first hour at 5.00-5.10 min/km including 6 strides, then closed the last 6km at 4.40 min/km

Fri 03-02-12
9 km recovery in 50mins (av 5.33)
Felt very sluggish and lacking energy.

Sat 04-02-12
24 km in 116mins (av 4.50)
The program calls for 29km with 19k @ MP today, however, I wasn't really up for it. Had an office D&D on Friday night and finished until late. Dinner was an 8-course Chinese meal, but the only carbs were a small bowl of fried rice at the end. Not sure if the red wine count as carbs, but generally I felt weak and lacking energy. To make things worse, the GPS battery was flat and I had to waste 30mins recharging before heading out. By then, the temperature had already risen. After 10k @ MP in 42.20 (av 4.14), I felt that I've had enough. Punished myself to do a 10k cool down, so that today's run lasted for 2 hours. Will re-do and push this session to another day.

Sun 05-02-12
OFF. Had a buffet lunch and ate like crazy.

Total 100k in 8h22m (av 5.02)

Mon 06-02-12
9 km easy in 46mins (5.09)
Woke up late, only had about 45mins to run.

Tue 07-02-12
24 km with 21 km MP tempo in 1:28:47 (av 4.14)
Essentially, a re-dux of Saturday's failed session. Really had to do the session in order to justify the trip to Seoul. Woke up at 4am and drove to East Coast Park so I could run without any traffic interruptions. Splits per 5k: 21.08, 21.07, 21.15, 21.18, with last 1k @ 3.58. 'Cheated' a bit by having 3*30secs break during the run for drinks + quick pee. The effort was tiring, but I din't feel that wiped out. Overall, I was pretty happy with the workout. However, my arch and the bone in the inside border of the left leg was very painful after the run. Perhaps a sign of PF? Was limping badly for the next couple of hours, before the pain subsided. Took anti-inflamatory and ordered night splint from the US as a pre-emptive measure.

Wed 08-02-12
10 km recovery in 51mins (av 5.08) + 5k bike
Strangely, my foot didnt hurt first thing in the morning, so maybe it wasn't a PF or perhaps a mild case. Decided to ride my bike to Padang and skip the concrete, so I could run entirely on grass. Some discomfort, but no negative impact.

Thu 09-02-12
AM 16 km easy moderate in 77mins (av 4.50)
Today's program calls for 11km tempo run, but due to the MP workout on Tuesday, I decided to shift it to the weekend. Foot didn’t hurt when I woke up and with today being the deadline to register for Seoul, I decided to test the foot by running on the road. Used my old orthotics for an added protection. It turned out to be OK. Ran the first 30mins at 5.05 pace, the next 30mins at 4.45 pace, and last 15mins+ at 4.30 min/km.

PM 7.6 km recovery run in 40mins (av 5.20)
A second run to get closer to the week's target mileage.

Fri 10-02-12
7.8 km recovery run in 44mins (av 5.40)
Easy run around home and the river.

Sat 11-02-12
34km long run with tempo in 164mins (av 4.50)
As part of program reshuffling, I decided to combine the 11 miles tempo with a long run. This means that I will not miss any of this week's workouts, eventhough last week's MP workout was pushed to this week. Did Daniels' style workout of tempo, long-ish easy run, then tempo again. After 4k warm up, ran 2* 2 miles tempo in 13.15 each (.05 min/km) with 3mins jog. This was followed by 65mins of easy running at around 5.10 min/km. I then did 1* 2 mile + 2*1 mile tempo with splits 13.00 (4.03 min/km), 6.31 (4.05) and 6.26 (4.00 min/km). Total 8 miles of work in intermittent form vs 7 miles continuous as envisaged in the program, but overall I am pleased to be able to do some HM pace work, even after 2 hours of running. Was totally spent at the end.

Total 109 km in 8h52m (av 4.53)

(last 7 weeks mileage 89, 88, 98, 105, 91,100, 109 = avg 96.2)