Long Run (10:32pm)
Total Distance: 17.32km
Time : 1:43:32
Pace : 6:00:00
The run started at about 2240 at night after a full day of meetings, but this is a much needed run to prep for the upcoming Inner Mongolian Grassland run and to make up for the lack of running this whole week. I did not observe my pace at all for the whole course because I could not really see the info on the watch but I ran by feel and attempt not to go out too fast. By the 2nd round of the Chaoyang Park loop, i felt strong and ran faster towards the finish, only to be slowed down by the blisters being developed on my left sole.
The distance and pace captured by the Garmin was not very accurate as I was already running while it tries to activate the GPS and determine my location. The actual distance ran is closer to 19km and the pace is 5:40.
This week has been swarmed by hosting a big conference that i have not trained at all. Felt very miserable and worried about the upcoming Inner Mongolia Grassland Marathon.
Just bought and finished the book written by the great Scott Jurek. Wonderful and very deep.
Tempo Run (8am - 9am)
Total Distance: 11km
Time : 1:04:39
Pace : 5:52
Ran between 0800 - 0900 hrs. Has try to keep a consistent pace of 6:00 mpk but ended with an average of 5:52 mpk. Body and legs felt heavy throughout the run, maybe due to the hotter than normal weather. But in this run, i am more aware of my need to be consistent in my pace and not to go out too quickly.
Day 1 ~ Tempo Run 11k @ 6mpk / abs training
Day 2 ~ Base Run 6k @ 6.5mpk / stairs training
Day 3 ~ Speed Run 800m*5 5mpk / abs training
Day 4 ~ Base Run 6k @ 6.5mpk / back training
Day 5 ~ LSR 21k @ 7mpk
Day 6 ~ Base Run 6k @ 6.5mpk / thigh and knee training
Day 7 ~ Stretching
Street Easy Run (10-12noon)
Total Distance: 15km
Time : 1:46:24
Pace : 7:05
I intended this to be an easy run where I keep at a slightly faster marathon pace of 6:00. Again, I made the same mistake of going out too fast clocking faster than 5:34 in first 5k, and then slowed to about 6:10 in the 2nd 5k, and further slowed to close to 8:00 (including walking) at the final 5k.Again, this is a apparent lack of pace discipline and over estimating my ability to sustain an even pace throughout my intended distance.
The ran on this route for the 2nd time and I like it much better than the usual route (towards the bund). I did not experience any lower left calf pain this time (sustained after the Dandong Marathon), but i felt some lower back ache (left side) after 10k.
Untimed and Unpaced run
Total Distance: 10km
Did a run round the running track near my home (25 rounds of 400m track). I did not use my stop watch well, nor I tracked my time per round diligently. I manage to capture only my first part of my run (about 8 rounds) and the 3rd part (last 9 rounds and back home).
Distance:2.71 kmTime:14:11Avg Pace:5:14 min/km
Distance:4.01 kmTime:25:11Avg Pace:6:17 min/km
I felt good after the run, but I have again repeated the mistake of going too fast initially. I need to discipline myself by setting ONE pace and distance whenever I go out for my training. I tend to slid to a jog at the end of the run which usually translate equally to poor performance in the actual race event.
I need to start a training program that allows me to follow a concrete pace and distance every time i train.