|12/19||p.m 土路 16.1k (4:15/k)|
|12/20||p.m 1k, 跑步機 20k (1:14:19, 3:43/k, 平均心跳143bpm), 1k|
|12/21||p.m 越野 18.5k (4:27/k), 重訓|
|12/22||p.m 土路 16.1k (4:14/k)|
|12/23||p.m 跑步機 16.1k (3:56/k)|
|12/24||p.m 草地 10k (4:06/k), 100m x10|
|12/25||p.m 2k, 起伏馬路 35.7k (2:24:58, 4:03/k), 2k|
里程數 139.5k (4:08/k)
|12/26||p.m 越野 12k|
|12/27||p.m 越野 16.1k, 重訓|
|12/28||p.m 土路 16.1k (4:12/k)|
|12/29||p.m 4k, 田徑場 200m x10 (慢跑200m): 34-36秒, 4k|
|12/30||p.m 土路 6k|
|12/31||a.m 2k, 起伏馬路/土路 21.1k (1:21:29, 3:51/k, 除夕半程馬拉松), 2k|
|1/1||p.m 越野 8k|
里程數 95.3k (4:28/k)
12/20週二在跑步機上跑了個馬拉松強度的訓練，稍微熱身之後開始跑6:00/英里 (3:43/k) 的速度，可能是因為沒設定坡度的關係，跑起來比在路上跑輕鬆，當然也必須要專注，除了觀察鏡中自己的跑姿，也觀看1992年巴賽隆納奧運男子馬拉松，影片中有很多選手和集團背後的鏡頭，感覺起來就好像跟著他們跑，除了可以激勵一下自己，還能揣摩、微調自己的姿勢；就這樣一直維持相同速度、比想像中輕鬆跑完。
在12/25週日、聖誕節長跑之前這四天，在各種不同路面跑長短不一的高強度輕鬆跑，然後週日再以差不多的感覺跑個35k多的長跑；長跑大致上很穩定，維持穩定4:05/k速度，每兩圈 (5.1k) 喝一次水，最後兩圈以較快的配速跑完，心跳平均137下/分還算輕鬆，不過可能因為濕度有點高，汗流得有點多、感覺不是很順。
然後稍微調整幾天，消化高質量的一週 (139.5k, 4:08/k)，由於一直有點疲勞，本來在猶豫12/31週六是否要參加一場在佛利蒙 (Fremont) 的小比賽當練習，週四跑幾趟200m看看是否能讓身體變輕快一點，跑完覺得差強人意，就不想太多比賽跑就對了。
|12/19||p.m dirt 10M (6:49/M)|
|12/20||p.m 0.6M, 跑步機Treadmill 12.5M (1:14:19, 6:00/M, Average HR 143bpm), 0.6M|
|12/21||p.m XC 11.5M (7:10/M), weight|
|12/22||p.m dirt 10M (6:48/M)|
|12/23||p.m treadmill 10M (6:20/M)|
|12/24||p.m grass 6.2M (6:35/M), 100m x10|
|12/25||p.m 1.2M, rolling road 22.2M (2:24:58, 6:31/M), 1.2M|
Mileage 86.7M (6:40/M)
|12/26||p.m XC 7.5M|
|12/27||p.m XC 10M, weight|
|12/28||p.m dirt 10M (6:45/M)|
|12/29||p.m 2.5M, track 200m x10 (jog 200m): 34-36sec, 2.5M|
|12/30||p.m dirt 3.7M|
|12/31||a.m 1.2M, rolling road/dirt 13.1M (1:21:29, 6:11/M, New Year’s Eve Half), 1.2M|
|1/1||p.m XC 5M|
Mileage 59.2M (7:11/M)
Since Houston Marathon is coming on January 15th, this two weeks I focused on quality easy run and marathon pace run.
Tuesday 12/20, I did a MP workout on treadmill. After a brief warmup, I started it at 6:00/M pace right from the beginning. Maybe because I didn’t add any incline, so it was a little easier than running outside. But it wasn’t that easy, I still needed to focus. I checked myself in the mirror and watched the video of Barcelona 1992 Olympics men’s marathon which contains a lot of scenes that are shot from the back of the marathoners, so it was like running with them when running while watching the video. It not only inspired me, I could also adjust my running form while watching. Therefore, I kept the same pace until the finish, not as tough as expected.
I then spent four days to do some high quality easy run in different lengths on different terrains before the Xmas long run on Sunday 12/25. The goal was to let the body get used to the effort then do it for 22miles. As the result, the long run was smooth. I maintained 6:35/M pace for 19 miles, then speeded up for the last 3 miles. The average heart rate 137 bpm was quite easy, but maybe because of the humidity, I sweated a lot and didn’t really feel comfortable.
After the long run, I took it a little easier for several days to digest a week of quality and quantity training (86.7M, 6:40/M). Due to the fatigue, I was hesitated about whether to run a local half-marathon in Fremont as a training. I tried to do some 200m repeats to see if it could make my body lighter, turned out so-so. I decided to run without thinking too much though.
The course of the local half-marathon was 25% dirt and 75% road, which should not be very hard to run. However, the old course record was 1:20 which was run by a 68 half-marathoner, therefore I kind of prepared for running a tough course. I met Jay on race day, he said he wanted to try to run 6:00/M pace with me.
After the start, the 1st place went out fast and disappeared soon. I and Jay were the 2nd place chasing group. The first 2 miles were very accurately at 6:00/M pace on the dirt. I was hoping for easier effort on the road. However, when it turned onto the road, it became somehow tougher. Jay told me he was going to switch to his marathon pace. I tried to keep the pace, but it just drooped to 6:05-10/M. I had no idea how it was slower on slightly downhill and tailwind. I tried to not thinking too much as long as the heart rate was around 150 bpm.
After the first turning point around 5th mile, it was a continuously 5 miles of slight slight uphill with headwind. The pace dropped to 6:15/M and it felt pretty tough. I was even doubting about the GPS signal. The headwind got stronger when it was closer to the foot of the mountain. The pace even dropped to 6:20/M for a couple of mile. I could only trust the heart rate and maintained it around 150 bpm.
After the second turning point, it turned into the downhill and tailwind. Although it didn’t feel as strong as the opposite direction., but the pace was back to 6:00/M which relieved the concern. The last 1.2 mile was on the dirt. I attempted to speed up but couldn’t due to the fatigue legs. I could only maintain the pace. The last 400m was uphill with part of grass, kind of made me feel like running hard tempo or uphill repeats and finished it up with a tired fashion.
The averaging heart rate 151 bpm sort of reached the goal of the training. However, the 6:11/M pace and tough feeling wasn’t ideal. Maybe because of the fatigue from the recent training and the course and the wind. Anyways, this trip was of course worth since we met Jay and some new friends. The side note was I got a blister under the cocoon again by wearing Asics Tarther. Fortunately it was too bad.