Calendar Week: Week 33
Training Week: Week 2
Date: 13th August – 19th August 2018
Had been feeling quite stretched out. I don’t feel refreshed at all. I felt like I have been rushing a lot of things, but zero productivity. I need a break pretty badly.
MONDAY
AM: 5km
PM: None
TOTAL MILEAGE: 5km
TOTAL TRAINING DURATION: 32 mins
An easy 5km morning run, but legs were feeling a little tight.
Food Intakes
Breakfast:
1 X Banana
1 X handful of Almond Nuts
2 X Parmesan Cheese Chicken Ham Buns
Lunch:
1 X Econ Rice (less rice) – Diced Chicken, Tofu with Minced Meat, Veg
2 X Egg Tarts
Dinner:
1 X Maggie Goreng Pattaya
1 X Iced Holicks
TUESDAY
AM: NONE
PM: NONE
TOTAL MILEAGE: 0km
TOTAL TRAINING DURATION: 0 min
I did not sleep well, and I missed a morning run. The weather was really warm.
Food Intakes
Breakfast:
1 X Sponge Cake
Lunch:
1 X Econ Rice (less rice) – Diced Chicken, Sliced Pork and Veg
2 X Ang Gu Kueh (Green Bean Paste)
Dinner:
1 x Econ Rice (less rice) – Diced Chicken, S&S Pork and Veg
WEDNESDAY
AM: 4km
PM: 15km
TOTAL MILEAGE: 19km
TOTAL TRAINING DURATION: 116 mins
Had an awful morning jog. Maintaining a HR of 140 was as tough as running a 2.4km Time-Trial! Feeling pretty tired the entire day while having store’s duty. Work ended around 2250 hours and run-commuted home.
I was feeling pretty drained at around 13km, but still managed a 15km at moderate effort. I started too fast in the first 3km. Had a satisfying McGrilled Chicken Salad afterwards!
Food Intakes
Breakfast:
1 X handful of Almond Nuts
Lunch:
1 X Econ Rice (less rice) – Diced Chicken, Tofu with Minced Meat, Long Beans
Pre-run Dinner:
1 X Peanut Waffle
Post-run Dinner:
1 X McGrilled Chicken Salad
THURSDAY
AM: NONE
PM: 10.03km
TOTAL MILEAGE: 10.03km
TOTAL TRAINING DURATION: 60 mins
Evening easy run along Gardens by the Bay. It was really warm, and I was pretty soaked. Still having tight legs. I think I need more stretching and foam rolling.
Food Intakes
Breakfast:
2 X Parmesan Cheese Chicken Ham Bun
1 X Peanut Waffle
Lunch:
1 X Econ Rice – Porridge, S&S Pork, Herbal Diced Chicken and Cabbage
Tea-break:
1 X Acai Mixed Berry Yogurt (Starbucks)
Dinner: at Nihon Mura
10 plates. Only one piece of sushi.
FRIDAY
AM: 5.02km
PM: NONE
TOTAL MILEAGE: 5.02km
TOTAL TRAINING DURATION: 30.5 mins
Sleep in longer on my off day. Woke up around 0915 hours for an easy run. Started out warmish, and it rained in the last 2km of run. I wouldn’t have asked for a better way to end the run. I still need to stretch moreeeee. How I wish I can have more Friday offs, so I may rest better before weekend long runs.
Food Intakes
Breakfast: (post-run)
1 X Banana
1 X handful of Almond Nuts
Lunch:
1 X Mentaiko Salmon Maki
1 X Mentaiko Salmon Don (half rice)
1 X Chawanmushi
1 X Pineapple Juice
3 X Cheese Baked Oysters
Dinner:
1 X Korean Ramen
1 X Avocado Juice
SATURDAY
AM: 27.04km
PM: NONE
TOTAL MILEAGE: 27.04km
TOTAL TRAINING DURATION: 197.5 mins
Joined Dave’s running group for a morning trail run. From MacRitchie Trail, to Bukit Timah Summit, back to MacRitchie Trail. Then I went ahead with another few kilometres before I rush off for work. Oh, it rained for a short while during the climb at BTH.
Gosh, Dave is really fast at climbing! I had to drop off from his climbing pace can’t even keep up with his pace. Andy sure needs more climb training!
Food Intakes
Breakfast: (pre-run)
1 X Energy Gel
During run:
1 X Energy Gel
Breakfast: (post-run)
1 X Banana
1 X Coconut Drink
1 X Chicken Rice – extra meat, less rice
Lunch:
1 X Korean BBQ Chicken with half rice
Dinner:
1 X half a waffle (plain)
1 X Econ Rice – half rice, Tofu with minced meat, S&S Pork, two portions of veg
2 X Pamesan Cheese Chicken Ham Buns (Impulse purchase)
SUNDAY
AM: 22.01km
PM: NONE
TOTAL MILEAGE: 22.01km
TOTAL TRAINING DURATION: 133.5 mins
Started my mid-long run pretty late, at around 0730 hours. Wore a pair of calf sleeves for the second long run in the weekend, down Orchard Road and Marina Barrage. Managed an overall easy effort without much trouble, although the weather was pretty hot after 0930 hours. Had an energy gel and three water stops, 10.5km, 12.5km, and 19km.
Food Intakes
Breakfast: (during run)
1 X Energy Gel
Lunch:
1 X Unagi Don (half rice)
1 X Chawanmushi
1 X Coconut Drink
Dinner:
1 X Lor Mee
TOTAL NUMBER OF RUNS: 7 runs
TOTAL WEEKLY MILEAGE: 88.1km
TOTAL WEEKLY TRAINING DURATION: 212.1 mins
Hanging on tight in this exhausting week. Probably the body is still trying to adapt to the training load with the working shifts.
Running on empty on shorter runs (below 15k) has been good. No issues at the moment. But still afraid to go empty for longer runs.
On the other hand.. ANDY, PLEASE STOP MUNCHING ON THE BUNS!! Although I have already requested for less rice for my meals, but I sub-consciously keep buying buns to munch on. *laughs*
There were a few occasions where I found myself passing by some bars with awesome live bands. I wanted to walk in and enjoy a drink, and the music so badly, but the thought of potentially missing a training stopped me.
It’s gonna be a pretty tough week ahead! But I think my legs are going to love me one day, probably.
“Why can’t I go out on Friday nights, you asked? Because runners never use weekends as an excuse.”
Read Training Log – Week 10 here!
Have a great weekend!
Andy Kek
a glimpse into my running adventures 
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