My injured left foot has improved a lot. There is still some swelling after I finish a run but it's not too bad. The deep blister at the foot arch I had been getting before is also not there anymore. So it's steadily imprving but I am a bit worried about the injury becoming a long term problem. Anyway the improvement is enough to allow me to train for the 21 km KLIM. Yipee!
With only 5 weeks to go, I have to focused my trainng for endurance rather speed. My aim is to be able to run non-stop for the full distance, hopefully without injury. The training program I will be following will short easy run on most days with a LSD run once a week. The whole thing looks like this:-
4th week Jan. : Easy runs 5.2 -6.5 km., 1 x 7.8 km , LSD 16 km. 2 rest days
1st week Feb. : Easy runs 5.2 -6.5 km., 1 x 7.8 km , LSD 16 km. 2 rest days
2nd week Feb : Easy runs 6.5. -7.8 km., 1 x 9.1 km , LSD 20 km. 2 rest days
3rd week Feb : Easy runs 6.5-7.8 km., 1 x 9.1 km , taper & Nilai run 21 km. 2 rest days
4th week Feb : Easy runs 5.2-6.5 km. , taper & KLIM 21 km.
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