Recent Runs
Races are over for 2013. It's time to start planning for 2014. From previous runner's high of the 2 half marathons that I had, plus Mazy's stellar FM record for this year (2 fulls total), i feel the itching urge to start tackling the full marathon beast. I know it's too much to ask for, but other people do. It's only me who doesn't. Cos i believe in putting a decent amount of training before venturing into anything. and Full Marathon training is something that I just cannot afford. mostly due to family, work and safety.
Let's keep the reasons for a full marathon to another entry, let's try to focus on what has happened lately. I had not finally decided on taking up the full, (well i have actually, i just didn't have a solid green light for it), i have embarked into my so called marathon training already. At first i thought i can do it without sticking to a fix FM training regime, cos i have quite a decent mileage base to start with. i just have to ensure i run around 5 times a week, 1 long run on weekends and 1 speedwork (either tempo or intervals) midweek. i thought that should be good enough. it imitates the normal FM plans well, just doesnt follow specifically the type of training and the duration.
However, after 2XU run in november, i had not recovered myself well. the week after 2XU, I did tempo and intervals, both at 5.26 and 5.27 average pace. the nightmare came in the weekend on the 9th of nov. I did not do my weekend run well. fine, guess, i need more time to recover from the hilly race, and i had a long run (to my level) just the day before 2XU. that should take me longer to recover. the pace was at 7.22 which is way too slow, compared with my HM's pace. I guess the 2XU, the non- recovery mode and the push into hardworkouts back to back has really taken its toll on my. Come the week after, i felt better and I figured, I must put in some quality workout , and the following week would be my study and exam week, which i had spent it well at the library, and also at the library's treadmill. the weekend run was not too bad, I purposely didn't push myself so much since i had to have more energy for study. the runs at the gym was not pushed as well, but it was not particularly easy..it ranges between 40-45 mins, at a pace quite faster than my easy pace. I thought i should do just fine. After my exam i had my run at Bukit Jelutong (early time off on weekdays with no rain doesnt come often, better make full use of it) and it was sluggish at 7.02. 2 weeks straight at this kind of pace, i know something is totally wrong. I did not recover enough for sure, and have been assessing what could have gone wrong. Reality check, I need to do a proper training regime then.
So, what could have gone wrong. these are my list on the suspected training mistakes:
Let's keep the reasons for a full marathon to another entry, let's try to focus on what has happened lately. I had not finally decided on taking up the full, (well i have actually, i just didn't have a solid green light for it), i have embarked into my so called marathon training already. At first i thought i can do it without sticking to a fix FM training regime, cos i have quite a decent mileage base to start with. i just have to ensure i run around 5 times a week, 1 long run on weekends and 1 speedwork (either tempo or intervals) midweek. i thought that should be good enough. it imitates the normal FM plans well, just doesnt follow specifically the type of training and the duration.
However, after 2XU run in november, i had not recovered myself well. the week after 2XU, I did tempo and intervals, both at 5.26 and 5.27 average pace. the nightmare came in the weekend on the 9th of nov. I did not do my weekend run well. fine, guess, i need more time to recover from the hilly race, and i had a long run (to my level) just the day before 2XU. that should take me longer to recover. the pace was at 7.22 which is way too slow, compared with my HM's pace. I guess the 2XU, the non- recovery mode and the push into hardworkouts back to back has really taken its toll on my. Come the week after, i felt better and I figured, I must put in some quality workout , and the following week would be my study and exam week, which i had spent it well at the library, and also at the library's treadmill. the weekend run was not too bad, I purposely didn't push myself so much since i had to have more energy for study. the runs at the gym was not pushed as well, but it was not particularly easy..it ranges between 40-45 mins, at a pace quite faster than my easy pace. I thought i should do just fine. After my exam i had my run at Bukit Jelutong (early time off on weekdays with no rain doesnt come often, better make full use of it) and it was sluggish at 7.02. 2 weeks straight at this kind of pace, i know something is totally wrong. I did not recover enough for sure, and have been assessing what could have gone wrong. Reality check, I need to do a proper training regime then.
So, what could have gone wrong. these are my list on the suspected training mistakes:
- My body didn't recover enough from previous tough races
- I did too many speedwork within the same duration
- I lacked strength training, particularly the core area
- When I felt good, I pushed myself more, without realising that it can backfire really bad afterwards.
So after that i was so cautious with my paces and my effort level. and this would include aligning with the type of workout planned. If it's an easy, you better make it an easy Ina. not just perceived easy, cos you can get carried away if u think it's easy. and Msfitrunner's latest entry really relates to my current situation on Tips to continue on with your training. It's a real revelation to me, particularly the first item, as I have always neglected that portion of my training. and reality struck when you experience it.
- Stretching & rolling
- Hydrating
- Strength/core
- Easing back into workouts.
For now, what i can relate most is the 1st, but i'm sure i'll be able to relate more the rest as I progress further. Coming from the speed queen herself, her words should never be taken for granted. I've suffered enough training ruts, lucky no injuries involve, but it could have been, had i not realised it sooner.
I definitely have the 2nd item well covered, i just need to invest wee bit more time with the 1st and 3rd. 4th only require some reminder
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