Tuesday Track

Looks like many of the pms are on the crocked list- pm20 has an ankle injury; pm26 is slowly recovering from possible shin splints; pm25 had a bad case of ITB; pm1 isn't fully fit; pm18's hip problem seems to have recovered. You do thread a fine line between training hard and overtraining; we as runners are just so eager and impatient to see results that sometimes we do too much too soon. If you want to make running a sport for life, then you must pace yourself. I'm writing this to remind myself too. At this point in time I'm feeling pretty good- touch wood, I haven't had a serious injury so far that would have forced me to take an extended time off from running. I do try to monitor my body on a daily and hourly basis- even just before I run- to gauge the type of effort I would be running on a particular day. Usually in the mornings the legs feel a tad sore- probably due to the workout of the day before- but by lunchtime the muscles feel much better. Another possible reason is that the muscles feel stiffer in the cooler temperatures of the morning. Note to myself- stretching and proper warm-ups are extremely important for your morning runs.

Lunch was with Jamie, Newton and William. We decided to try out a restaurant on the 4th floor of Wisma MCA; my dish was a Cantonese style Yee Mee, which was mediocre at best. Jamie tells us that his wasn't much better either.

Traffic to Kg Pandan today was pretty decent again- it took me about 20 minutes to arrive. Managed to warm up 3 laps before Coach arrived. The menu was as follows:-

1 easy lap;
1 lap, 50 meters fast; 50 meters easy;
1 x 800 meters, 3/4 pace;
1 x 1200 meters, 3/4 pace;
1 x 2000 meters, 90% effort (completed in 7:56, averaged 3:58 per km pace);
1 x 400 meters, 3/4 pace;
1 x 1000 meters, 90% effort (completed in 3:36);
5 x 400 meters, with times of 1:30, 1:25, 1:22, 1:23, 1:24;
1 x 800 meters warm down.

Total- about 10.2k worth.

After the workout, Coach asked us what we thought of moving the workouts to Monday and Wednesday, at 6pm. He sat us down on the track and asked for a show of hands for those who supported the current arrangement- being Tuesday and Thursday, about 6:30pm. A resounding majority (20 plus people!) voted for the current arrangement. Phew. And I thought my speed work days were over. Only about 4 or 5 voted for Monday and Wednesday. So the majority wins, and the current arrangement stays!!!

Thereafter stayed on track, chit-chatted and talked trash with Azwar, Ronnie and Kenny.

A satisfying end to the day!