Mah weekend and mah planned workouts for the week

It’s been a weekend of less running and more work related stuff.  On Friday I did manage to run 8k in the afternoon (in the gym) at 4:30 pace before running another 8 laps in the evening.  By the time I arrived at the park at 7pm, most of the runners have either completed their runs or were almost completing their runs.  Ronnie was already warming down, and the rest like Newton, Li Sar, Rohaizad were concluding their runs.  So I ran alone.  I’ve been increasing the intensity of my runs in anticipation of the forthcoming 15k.  This high intensity-lower mileage workout will continue until this coming Thursday, and thereafter I will rest and carbo- load.  Anyway my intended plan for Monday to Thursday goes something like this-

 

Monday plan- long intervals.  1 x 5000m, 1 x 4000m, 1 x 3000m, 1 x 2000m, 1 x 1000m, warm down.  Intervals will be at Max V02 intensity.  Seems like an awful lot but I’ve done this workout about 1 week (or less) before my past 2 races (Singapore, Nilai) and it has reaped dividends, so why change something that has worked for me in the past?

 

Tuesday plan- shorter intervals, even higher intensity.  Morning- may be a time trial; evening- at track, will be going as hard as I can.  Track session may be run at Max V02 pace, at least until the last few when I will go anaerobic.

 

Wednesday plan- 5-8 k, high intensity

 

Thursday plan- Final track session, lower intensity

 

The purpose of this week’s workouts would be to “sharpen” myself.  Thursday onwards I will be carbo-loading.  Some of you reading this may not agree with my proposed plan.  It might be too intense.  I dunno, you may be right.  But I intend to go ahead with this plan and see if it bears fruit this coming Sunday.

 

Anyway back to my weekend.  Saturday- busy day! Didn’t run much!

 

Sunday- I had to work on Sunday.  There was a day-long conference held by my company.  My day started at 6:55am.  Wearily woke up and drove to KL.  Arrived at destination by 7:50am.  Was at the conference by 8:00am.  I was to man a booth/desk of my company’s products and give the participants (of they approached us and asked us) about the products and services that we offer.  We were standing quite a lot and although for most of the day we were either standing up or sitting down, I think it took a lot out of us mentally; by the end of the day (which was 7pm!!!) I think many of us were mental zombies by then.  Mental fatigue does affect you physically as well.  After that all I wanted to do is go home and sleep.  So, no running for me on Sunday.  Any interesting looking participants?  Sorry fellas- I didn’t see anyone!

 

Will be going for lunch with Jamie today.

 

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