24 June 2013

The smog, the haze, and the ugly….. (Week 2-3 of 5)

Due to the forest burning in Sumatra, Singapore experienced its worst haze in the history, with the PSI at 400+ levels or ‘hazardous’ levels’ (see picture below). Running is unhealthy in these conditions, with burning smell and bad air quality plus the added risk of inhaling dangerous small particles (pm 2.5) that can go into the lungs. For a couple of days, the country was in panic mode, with people queuing up for hours to buy masks, as well as stocking up on groceries/necessities.  Fortunately, the wind directions changed in the last couple of days and the air condition has improved significantly. However, a couple of states/province in Indonesia and Malaysia have declared a state of emergency by shutting down schools, work etc.

Despite the adversity, I managed to do a few runs by checking the hourly PSI data issued by the government. The good thing is that I do my runs pretty early in the morning and that’s when the smoke is lesser. While the wind may change its direction again and the heavy haze might come back in near term, however, I only have a few days left in Singapore before flying to Oz. Can’t wait to see the blue sky and smell the clean oxygen air !!!

Anyways, on the Gold Coast front, there is a very high likelihood that I will downgrade from the full mary to half mary. With ‘only’ 5 days of training and 1 long run over 30km, I don’t think I will be in good shape to run 42k. Another issue is that I am about 5kg above my marathon racing weight, which means higher energy cost of running at a given speed. The last time I went to a marathon with weights in the 70s, I bonked badly and ran 3.25 (Osaka). In HM, fuel is less of a limiting factor, so it should be less painful.

In addition, I’d like to enjoy my holidays by running on Noosa National Park,  running uphill to Mt Cootha, and these things wont be done if I am preparing for a marathon. In fact, I am contemplating to run a Parkrun 5k race the day before the event lol

I’d reckon I am about 90% sure to do the HM and the good thing is that race downgrade is allowed even up to the Friday before the race.

Week 2
Mon – off
Tue – 10km easy along the river (av 5.17)
Wed – 2km w/u, 35mins fartlek av 4.10 min/km by alternating 2mins @10k pace , 4mins @ MP, 3k c/d, total 14km
Thu – 15km easy with strides (av 5.03)
Fri – 8km easy (av 5.10) in Jakarta
Sat –  23km long run in 1h50m (av 4.48) - aborted
Sun – 6k very easy run (av 5.30)
Total 76 km for the week

Week 3
Mon – 4km w/u, 6km tempo av 4.10, 5mins rec, 3*1200m at 3.50-55 min/km, 2km c/d, total 17km
Tue – 6km very easy run (av 5.30)
Wed – Yasso 8*800s,  av 2.58 with 2.10-2.30 rec jog, total 12km
Thu – off, PSI at hazardous levels
Fri – 20km progression run (4km at 5.15, 5.00, 4.45, 4.30, 4.15 min/km) – ran at PSI 100-150, PSI hit 400 by 11am
Sat – 9km easy treadmill (5.32)
Sun – 24km easy long run (5.03), things cleared up

Total 88km for the week

1 comment:

Ewen said...

Might as well leave it until the last minute before changing. You never know how you might feel by then (how the running in Aus goes).

That smog is bad! I've run when bushfire smoke has been around (the smell) but can still see a blue sky above.