KLIM 09 Training - Week 6 Summary
It has been quite a bad week, sort of rotten in a way.
I started with Tuesday, totally off from the prescribed 9 miles (2 miles GP, 2x2 miles T, 3 miles GP) with only 2 miles of lazy run. I really have to find a way to get the hell out of the gym as running on a treadmill is just plain stupid. Regardless, I was unhappy with Tuesday.
Wednesday was manageable with 3 miles and 6x100 Strides.
Thursday was fun when I hit 85 mins of running at the park. Started at the gym quite early at 7.20 a.m., ran to the park and stretched. Walked one round, and started running. Stopped a lot of times to sip some water, and catch my breath, and it is still a big issue to breathe regularly. I won't lie, but there are times during one of these long runs that I start to doubt me running beyond the 3 hour mark... hehehehe. Not a healthy attitude, eh...
Friday was the rest I was waiting for, not jolly fun, but a break is always good.
Saturday, I took myself to Kepong Metro for a prescribed fast 5 miles run. Started slow, and focused on getting the rhythm of my breathing regular, and shutting off from the chirping birds, awfully beautiful morning sky, the chicks etc. One round came easy, and my time was 0:26:34. Not good at all.
Second round nonetheless, I was about on my 5th km when I have an older man in his 50s started pounding behind me. Fear that he would overtake me, I started to pick up the pace, and so did he. I was unsure if he was trying to actually overtake me, or simply pacing me, but when I picked up the speed, he was trailing me to the 7th km when I finally lost his puffing breath... phew. I finished the final km strong, and saw him still running behind...
Good one, old chap... Thanks for the push...
I finished 5 miles (8km) in 0:45:39. A very good run.
Tomorrow will be a 15 miles (24km) run. Am thinking either to run from TTDI/Kiara etc, Lake Garden/Bukit Tunku, or home/Kepong/home.
Comments
If you want to run at Kiara, you can try the Kiara Park-KLGCC-Hartamas and back. That should be 17KM. You can add another 2 loops in the Kiara Park for a good 20KM run.
Sometimes, I also do Kiara Park (3 loops)-KLGCC-Kiara Equestrian-Kiara Hills-Kiara Park, which will also be about 17KM but the hills here will be a tough challenge. But good for strengthening the legs.
All is not lost for Mr Treadmill. The treadmill is good for interval training. 1KM of fast running (11km/h for me), 5 mins jog (x 4 sets). I will do interval training in a few weeks time.
Good luck!
Interval Training? Looked into my training schedule (courtesy of Runner's World), I'll have some Speed Intervals starting from Week 10 onwards... (1-hour run, including 2x1,200 Cruise Intervals, 2x400 Speed Intervals). Suppose that'll break the monotony of only long runs...
Come Tuesday, will have a 2 miles GP (goal pace), 2x2 miles Tempo pace and 3 miles GP. Tell me how do you keep up with all these...