#RoadtoPIM: Week 11

The penultimate week.

Day 71: Monday (Feb 27) – 60′ Easy

I want to run my long overdue fast finish long run this morning. But it is raining cats and dogs so I do 30′ strength instead. Tonight then! Then I contemplate for too long and my mind is telling me that my body is tired. ‘Let’s do it tomorrow morning’. I am indeed feeling tired but I should have known that I only need few minutes outside to feel better. Tonight is actually a good time to run. Cooling and windy. Few stray dogs roaming the same streets but they are all on their best behaviour. I am feeling good. I should have done the fast finish long run. But I already set in mind to run 60′ easy before heading out. I do exactly that. 60′ easy. I will run the last finish long run tomorrow morning. Let’s hope I wake up early feeling strong tomorrow. Good night.

Strava

Mileage: 11.7 km | Weight: N/A.

Day 72: Tuesday (Feb 28) – Improvised Fast Finish Long Run

I drag the fast finish long run for far too long. There is another one scheduled in the weekend too. It is still raining in the morning so I have to drag it again to the evening. Fortunately, Kyserun Krew’s session is tonight. The 10k easy portion is done with Kyserun before continuing 10k TMP and 1.1k 10k pace by myself. It hurts especially during the last 1.1k.

Strava

Mileage: 21.1 km | Weight: N/A kg.

Day 73: Wednesday (Mar 1) – Rest

Yesterday’s fast finish long run is hard to my ageing body. I take a complete day off from any physical activity today.

Mileage: 0 km | Weight: N/A.

Day 74: Thursday (Mar 2) – 5k Tempo

Last tempo session before the marathon. The plan instructs 3-5 miles tempo and guess what? I am too lazy and run 3.1 miles only. The bare minimum! The effort feels okay for at least 20 minutes though. Not where I want to be at T-10 but I am grateful to be where I am.
Stoked to bump into our national hero, DLCW at the track. Despite being heavily bandaged and still recovering from a freak injury, he is still working the hardest among other national shuttlers present. A stark reminder for you and me, mere mortals. Even the bests work their socks off.

Good luck for All England, DLCW! We all are rooting for you.

Strava

Mileage: 9.7 km | Weight: 52.8 kg.

Day 75: Friday (Mar 3) – 70′ Easy

Taking it easy today after yesterday’s tempo.

Strava

Mileage: 0 km | Weight: N/A.

Day 76: Saturday (Mar 4) – Hike Up Sg. Kanching

A well-spent Saturday with the family. 3.2km return hike up the highest waterfall at Sungai Kanching.

Mileage: 0 km | Weight: N/A.

Day 77: Sunday (Mar 5) – Fast Finish Long Run

The last big workout of this cycle. 9k Easy + 9k TMP + 1k 10k Pace. First 18k are easy to the body and lung but when the pace cranks up to 10k pace, I suffer to maintain the pace. It is a good measurement though. So I know there’s a reserve in me to go fast for at least 1k. Let’s hope I can find it at KM41 on Sunday in Kuantan.

Strava

Mileage: 19.3 km | Weight: 53.0 kg.

Review

After 3 underwhelming weeks, I am glad that the penultimate week of this training cycle is a satisfactory one. 5 days of running with another day of hiking with the family and few strength workouts throughout the week. It’s not where I would like to be at the start of this training cycle, but I am just grateful to be where I am. All the hard work is done. Now is time to maintain the endurance and execute the race as planned.

Weekly Mileage: 75.1 kilometres. Running Time: 6h 18m.

#RoadtoPIM: Week 10

A week of trials.

Day 64: Monday (Feb 20) – 12′ Tempo

The plan is to run 40′ tempo at the track. However, my body is not up for it yet as I have just recovered from my illness.

Strava

Mileage: 6.9 km | Weight: N/A.

Day 65: Tuesday (Feb 21) – 22′ Tempo

Another attempt at 40′ tempo. I feel better than yesterday but decide to cut it short. I still feel rusty. At least I manage to run the 20′ minimum. 15′ strength workout follows.

Strava

Mileage: 10.4 km | Weight: N/A kg.

Day 66: Wednesday (Feb 22) – 65′ Easy + Strides

My legs are trashed from two consecutive days of hard attempts at tempo. 65′ easy to refresh the legs but disappointment still lingers hence the 5′ strides at the end.

Strava

Mileage: 13.5 km | Weight: N/A.

Day 67: Thursday (Feb 23) – Junk Miles

Supposedly another easy day yet I am carried away and run a lot faster than easy. Pay the price after 5.7 kilometres. The illness from last week puts a bigger mental dent than I have thought.

Strava

Mileage: 7.6 km | Weight: N/A.

Day 68: Friday (Feb 24) – Strength

Not running today. But I manage to squeeze 20′ worth of strength workout.

Mileage: 0 km | Weight: N/A.

Day 69: Saturday (Feb 25) – Strength

Not running again. Two consecutive days of zero mileage. I am losing my mojo. But it is a good day bringing the family out for a little trekking at Bukit Nanas.

Mileage: 0 km | Weight: N/A.

Day 70: Sunday (Feb 26) – 10k Easy + 8′ Fast

I oversleep. Then waste a lot of time contemplating where to run. I am not in the mood to run but drive to Putrajaya anyway. The plan is to run another fast finish long run. My body is aching since I only sleep for few hours. Less than 4 hours I think. I start to run at 07:15. The weather is nice and I find my rhythm midway through my run. But mind over matters. I already tell myself to run 60′ when I am still finding my rhythm. Then the temptation to watch marathon record attempt by Wilson Kipsang in Tokyo. Run 10k easy and finish the run with 8′ fast.

Strava

Mileage: 11.5 km | Weight: N/A.

Review

Failure to complete tempo workout early in the week sets the tone for the rest of the week. I seem to lose my running mojo. When it starts to become hard, I just quit. Not a good sign when the marathon is only a few weeks away. End up with only 1 key workout for the week. Even the only key workout is cut short. In whole, this week is worse than last week. Last week I missed too many workouts due to illness. Nothing much I could do about that. I have recovered but the residual effect creeps to this week. I fail to complete many key workouts because I am lazy. A Goal? Not a chance. I need to come with B,C, D, E Goals.

Weekly Mileage: 50.0 kilometres. Running Time: 4h 19m.