Nov 8 7:20am-7:52am
Workout 6 of 28 - 20 minute interval workout , 60 seconds of hard running with a slow 90 seconds jog recovery and repeat for 8 times.
I love interval workout. It may be hard, but really fun. Although I am still not able to run fast at the similar pace for all the repeats, the session was short & fun. Varying running speed made it fun, and you will appreciate those recovery run more when you are huffing & puffing through the hard run.
Total distance : 5:04KM
Time : 00:32:35
pace : 6:28
Warmup 5 min - 7:12
5:19 (7:12)
5:94 (6:47)
5:06 (6:47)
4:42 (6:50)
5:04 (7:09)
4:40 (7:08)
5:15 (7:12)
5:00 (7:38)
Cooldown - 7:14
Saturday, November 10, 2012
Wednesday, November 7, 2012
3.90KM
Workout 5/28 1.5mile moderate run.
Nov 6 Tuesday 7:46am - 8:10am
Running a bit fast and longer distance ended with pain on my shin. It should be only 2.4KM run, and a slow one.
1Km 6:45
2Km 6:04
3Km 6:06
4Km 6:15
Thoughts : which one is worse ?
1) training for few months & ready for the race but the race was cancelled
2) training for few months, but have to give up the race because of the injury
Nov 6 Tuesday 7:46am - 8:10am
Running a bit fast and longer distance ended with pain on my shin. It should be only 2.4KM run, and a slow one.
1Km 6:45
2Km 6:04
3Km 6:06
4Km 6:15
Thoughts : which one is worse ?
1) training for few months & ready for the race but the race was cancelled
2) training for few months, but have to give up the race because of the injury
Monday, November 5, 2012
45 minutes run
Workout 4 of 28 - 45 minutes run
Running 45 minutes shouldn't be a problem for me, but this was the longest run that I had done since end of August.
I could feel the mild pain on my lower leg after running for about 30 minutes. Adjusting the way my foot landed on the floor seemed to eliminate the pain.
7:17am - 8:11am
Total distance : 8.07KM Time : 00:53:53 pace : 6:40min/KM
1KM - 6:41
2KM - 6:46
3KM - 6:36
4KM - 6:50
5KM - 6:46
6KM - 6:38
7KM - 6:40
8KM - 6:31
9KM - 5:30
Running 45 minutes shouldn't be a problem for me, but this was the longest run that I had done since end of August.
I could feel the mild pain on my lower leg after running for about 30 minutes. Adjusting the way my foot landed on the floor seemed to eliminate the pain.
7:17am - 8:11am
Total distance : 8.07KM Time : 00:53:53 pace : 6:40min/KM
1KM - 6:41
2KM - 6:46
3KM - 6:36
4KM - 6:50
5KM - 6:46
6KM - 6:38
7KM - 6:40
8KM - 6:31
9KM - 5:30
Friday, November 2, 2012
5KM painfree
Workout 3 of 28
Moderate run of 2.4KM
Running 5.76KM instead of the planned 2.4KM. The best part is the run this morning was painfree. I noticed that if I run at a faster pace, I can in fact run pain free !
Total distance : 5.76KM
Time : 00:40:07
Avg pace : 6.58 min/km
8:14 / 6:33 / 6:40 /6:48 / 6:44 / 6:48
Moderate run of 2.4KM
Running 5.76KM instead of the planned 2.4KM. The best part is the run this morning was painfree. I noticed that if I run at a faster pace, I can in fact run pain free !
Total distance : 5.76KM
Time : 00:40:07
Avg pace : 6.58 min/km
8:14 / 6:33 / 6:40 /6:48 / 6:44 / 6:48
Wednesday, October 31, 2012
Interval workout
Workout 2 of 28.
I am using Runkeeper to track my training. Since I am having shin splint so I decided to take it slowly and follow the Beginner 5K Plan by Mike Deibler M.S., C.S.C.S. This is an 8 week progressive program and the schedule plan can be downloaded to the program and save into my mobile. For each workout I just need to follow the individual schedule, and the program can track my timing and distance.
Today's workout is an interval workout. What I need to do is to run at a faster pace for 60 seconds followed by 90 seconds of slow jog and repeat it for 8 times.
It was not very easy, but I did not feel the pain on my lower leg during the whole workout. Unfortunately, pressing the wrong key let me lost the record of the whole workout.
I am using Runkeeper to track my training. Since I am having shin splint so I decided to take it slowly and follow the Beginner 5K Plan by Mike Deibler M.S., C.S.C.S. This is an 8 week progressive program and the schedule plan can be downloaded to the program and save into my mobile. For each workout I just need to follow the individual schedule, and the program can track my timing and distance.
Today's workout is an interval workout. What I need to do is to run at a faster pace for 60 seconds followed by 90 seconds of slow jog and repeat it for 8 times.
It was not very easy, but I did not feel the pain on my lower leg during the whole workout. Unfortunately, pressing the wrong key let me lost the record of the whole workout.
Sunday, October 28, 2012
Reality
It's time to face reality.
I foolishly believed that I can still train through the pain and run my first marathon in few weeks time. That was the thoughts I had when I was resting nursing the shin splint I had.
After 3 weeks of doing no run, only walk, and some resistance training, I had my run this morning. I was careful and trying to take it slowly and doing run walk routine. The pulling pain at my lower leg started at about 3km. It was just a slow 5 min run with 1 min walk. I wanted to do at least 5KM but had to end the training earlier.
I am feeling distressed that I have to pull out from the November race.
28/10/12 Sunday 7:03am-7:35am
Distance : 4.23KM
Time : 00:32:01
Avg Pace : 7.34min/km
Splits :
5:00 warmup - 8:32
5:00 run - 7:17
1:00 walk - 6.46
5:00 run - 7:20
1:00 walk - 7:04
5:00 run - 7:35
1:00 walk - 6.52
5:00 run - 7:38
1:00 walk - 7:09
5:00 run - 7:49
Distance : 4.23KM
Time : 00:32:01
Avg Pace : 7.34min/km
Splits :
5:00 warmup - 8:32
5:00 run - 7:17
1:00 walk - 6.46
5:00 run - 7:20
1:00 walk - 7:04
5:00 run - 7:35
1:00 walk - 6.52
5:00 run - 7:38
1:00 walk - 7:09
5:00 run - 7:49
Sunday, October 14, 2012
Xpression of Life
This blog will be served as a recording of my passion in running & things that come along the way.
I have started running as a hobby three years ago, and have run numerous 6Ks, 10Ks and 1 half marathon. This year 2012, I am supposed to do a full marathon on November, but during training, I had shin splints and had not been able to run long for few weeks, which happened to be crucial weeks for the long distance run in the program, so I decided to let go of this race.
I thought I was taking proper care of making sure I rested well after each run, but reading back the running logs that I made so far reveal a very important fact - I have not been running very consistently and I believed this lead to injury !
I decided to start my training again at the end of October, and wanted to keep a full record of my training run, build up slowly and hopefully I can run my first full marathon in a very near future.
I have started running as a hobby three years ago, and have run numerous 6Ks, 10Ks and 1 half marathon. This year 2012, I am supposed to do a full marathon on November, but during training, I had shin splints and had not been able to run long for few weeks, which happened to be crucial weeks for the long distance run in the program, so I decided to let go of this race.
I thought I was taking proper care of making sure I rested well after each run, but reading back the running logs that I made so far reveal a very important fact - I have not been running very consistently and I believed this lead to injury !
I decided to start my training again at the end of October, and wanted to keep a full record of my training run, build up slowly and hopefully I can run my first full marathon in a very near future.
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