Date Distance Average Pace Goal/Focus Coach's Notes
Feb 3 (Tue) 4.40 km 10.34 min/km Baseline First run in the Singapore heat!
Feb 5 (Thu) 4.01 km 9.43 min/km 2:2 Breathing Found a "Brisbane Gear" (6.3 km/hr).
Feb 7 (Sat) 5.53 km 9.41 min/km Milestone Run Longest run to date. High consistency.
"This week was about more than just mileage; it was about the internal engine. I reintroduced multivitamins into my daily routine.It was the human 98 octane additive I might need.
Nutrition also took a pivot. While many runners swear by protein isolate or the likes, my body sent a clear signal that it wasn't the right fuel. I’ve officially switched to soy milk as my post-run recovery ritual. It provides the plant-based protein my muscles need without the digestive drama.
On the road, the challenge was a 'niggle' in the right hip. Rather than risking an injury, I chose the Small-Step Method Pat advocates. This adjusted my cadence, allowing for a slower but much more comfortable 5.5km buildup. As the saying goes: It is better to finish slowly than not at all.
Coach’s Comment:
“Tricia’s decision to prioritize 'Strategic Small Steps' over raw speed is the hallmark of a veteran runner. By protecting her hip today, she’s ensuring she can train tomorrow. That 9.41 min/km pace while managing an imbalance shows incredible efficiency. She isn't just running; she's engineering a comeback.”
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