Date: Sat
24 Jun 2006.
Target: 15.65 km = 9 laps damai +
2 hill laps at 5:1 ratio
Actual: 13.15 km = 7 laps damai +
2 hill laps at 5:1 ratio (2 laps short)
Timing: Lap 1 damai 1.25
km 10:15 à 10:15
Lap
2 damai 2.5 km 10:27 à 20:42
Lap 3 damai 3.75 km 10:38 à 31:19
Lap 4 hill 5.95 km 17:32 à 48:51
Lap 5 damai 7.2 km 10:19 à 59:10
Lap
6 damai 8.45 km 10:37 à 1:09:47
Lap 7 damai 9.7 km 10:47 à 1:20:34
Lap 8 hill 11.9 km 19:07 à 1:39:40
Lap 9 damai 13.15 km 11:13 à 1:50:53
Pace: 8:26/ km average.
Time
of run: 6:15 am
Route: Damai lap (1.25km) &
hill lap (2.2 km)
Weather: Cool but humid. Light wind.
Cloudy.
Calburn:
947 approx
Postrun
Wt: Dunno
Shoes: NB
765
Comments: Plan to start hill training after taking it
easy from last week’s PJ half. Only ran
once since then (easy 5k), so thought ready to handle at least 15k during
weekend with two hills. Turned out to be
extremely
disastrous. “Two hills too
soon” Hahaha..
Pre-run didn’t carbo load or
anything. Was reasonably hydrated,
except that took 50 mg rospi in the evening.
Bus trip back was ok, wasn’t terribly cold or anything. Upon waking, did feel some body aches, but
dismissed it due to suboptimal bus seating.
Drank some liqs pre-run. Prepared
2 rewater bottles of diluted 100+. Run
started well enough, 1st lap reasonable fast. Felt no discomfort or anything. Lap timing was also conservative, on
purpose. Progressed to third lap, which
is rewater lap. So take the bottle,
etc. Then proceed to the hill lap. Surprisingly, transition from Damai loop to
hill was not that difficult. Going
downhill was kind of treacherous due to inexperience, seems that was leaning
backwards & braking sorta. Rest of
downhill was fine. Then uphill again to
Damai loop start, ouchy. That was the
part that felt hard (as start to tire).
At this point there’s still no sign of anything wrong. So shifted to do three more laps of Damai
loop. During last loop felt tired, but
dismissed as normal because was consistently doing 5:1 ratio. Sorta debated whether to do the second hill
lap. But did it anyway. Again, was with rewater bottle going onto the
hill, two gulps at every walk break. So,
I thought that was reasonably hydrated.
Again, the main steep part was not a really a problem, although calves
were on the verge of cramping. Downhill
was careful. Then the uphill again, that
was when felt really exhausted. Heart
felt like wanna explode. Transition back
to Damai loop, just want to get one lap finished before walking back. Run finished 2 laps short, but just 25
seconds slower than expected at LSD pace.
Postrun: Went upstairs. Stretched.
Calves felt really tight. Now I
know why hill training comes so highly recommended. It’s during this time that started to feel
bad. Got worse and worse. Rewater, but still bad. Changed, still bad. Headache.
Body ached. Felt hot. Skin felt sensitive. Breakfast time, could barely get
downstairs. Breakfast, bad taste in my
mouth. Woozy. Had no appetite at all. Then vision turned yellow. For me this was always my passing-out
signal. So went straight from dining
table to living room sofa & lied down & kinda slept it off. Woke up, almost 12 pm. Felt just slightly better. Showered.
Felt cold. After lunch wifey
massaged mein tired legs. Took some
paracetamol. Dozed off again. Evening still the same. Bad taste in my mouth. Nausea.
Same in the evening (around 7pm).
Dinner still had bad taste in mouth, nausea. More paracetamol. Went to bed early. Felt chilly.
Tossed & turned thru the night.
Sunday felt decidedly better,
although still had bad taste in my mouth & light nausea. Lasted whole day thru the nacht. Legs felt good however. Wifey’s massage therapy had worked wonders.
So, what went wrong?
Not
enough hydration pre-run? Due to rospi
intake? Due to too much coffee?
Not
well pre-run (ie body ache not due to suboptimal bus seating)? Virus attack?
Just on the onset of fever?
No
carbo-loading? Too depleted after PJ
Half? Still depleted after 6 days?
Route
too taxing – not ready for two hills?
“Two hills too soon?”
Monday as I wrote this, I
found this in Dr Pribut’s site at www.drpribut.com/sports/humidtxt.html. Excerpt follows: “Heat Exhaustion - Heat exhaustion is caused
by dehydration. The symptoms include chills, lightheadedness,
dizziness, headache, and nausea.”
Hahaha… 4 out of 5, sure sounds familiar eh? But, as always, self diagnosis is inconclusive.
Anyway, decide earlier today
to go for 7k this evening if feel like it.
Will see. Need to rehydrate
really well.
Lesson learned: Totally hydrate in day before LSD or any
race. No rospi!
So now have to rethink
training strategy. I’m taking it too
fast too soon. I think I’ll stick to
Damai loop exclusively, at 5:1 ratio, until wt is down to 145 before going to
next level. Damai loop is already a
little hilly in the first place. Let the
big hill & interval training wait a little longer (perhaps after Putrajaya
Half). Mebbe after that only will I go
for PR attempt again in KLIM2007, 2:30 goal.
Characters: I may have had heat exhaustion… I don’t care about any stupid characters!!