34th training (39th) run of 2010

The last long run before AHM 2010. 2 weeks to go.

I planned to do at least 16km. I woked up at 5am because I slept just after 11pm. I started my jog at 5:23am. I took my Hp with Endomondo on it.

In the end, I did my 7km loops x 2 + the 2km loop and I wanted to extend as far as possible even to the extend of walking just to stretch the hamstrings which were aching and my outer thighs were freezing up. It was breezy and windy. I should have realised why. When I started my run, already saw flashes of lightning.

But it really poured. I quickly crossed the road and was stuck under a HDB flat. It was really pouring and wind was cold and furious. After 20mins of stretching and staring at the wind, I ran 1 min to a HDB block which was connected to my block. Walked under a few HDB flats and past 2 MSC to get to my place.

According to Endomondo, I completed 18.01km based on GPS. I thought it was 16.5km. Ah well, it was 2hr 17 mins 24 secs. Average pace of 7min 38secs/ km which is much better than I expect. Of course, if it was 16.5km, the average pace would be only 8:20min/km which is what it felt like to me.......

Endomondo - Route Map (18.01km)


Oh well, AHM in 2 weeks time.

Dark clouds & thunders

Since around 4pm, thunder heard in SK. Glad I covered some distance ystd.

Wish I could have done 10k 2day but then I could be overdoing it and giving myself injuries.

33rd training (38th) run of 2010

Saturday afternoon run is not common for me. But with the recent wet weather and the approaching AHM coupled with my pathetic lack of mileage and lack of conditioning of my hamstrings and overall fitness, I decided to just go and run.

Started off almost 4pm and it was a little sun but warm and humid. Not a good time to run. I was dripping wet by the 2.5km mark. Dripping meaning dripping sweat. Not much wind which didn't help.

I felt a general lack of fitness. It does worry me. I did my 7km loop in 58 1/2 mins which is slow for 7km although it included a toilet/water stop at Rivervale Mall.

In the end, I did the 7km loop + 5km loop and completed 12km in 1:39 (avg pace of 8:15 mins/km) which is so-so pace, considering the humidity and the heat when I started out at 4pm.

The biggest concern is that at the end of the 12km, I was totally drained physically and my hamstrings were starting to feel tight.  So, AHM is a scary proposition at the moment......

AHM 2010 Route Map is out

32nd training (37th) run of 2010

Woke up 5:30pm+. Felt so sleepy, wanted to close my eyes & go back to snooze land since I missed my 4:30pm wake up. Didn't set alarm but was hoping my internal alarm was working - guess I was wrong.

Started out before 6am. Yawn.....still rubbing my eyes. When I crossed the road to the start of my loop, 1 guy had finished, laid his fuel belt on the pavement and was stretching down liao. He wished me a cheerful 'Good morning' and I could only mumble a sleep 'Good morning' back to him.

I started slow since I completed the 1st km in 8:15. Groggy lah! Many, many moons since I wake up early for training run before 6am.

I completed 2 loops of 7km + 1km extended loop. My right knee hurts. That is certain. My hamstrings are on the verge of cramp but thankfully didn't. Not much weeks to go and 15km is just less than 75% of AHM. If fact, only 71%. Very jialat. Completed 15km in a slow time of 2:09:40 which is avg pace of 8:39min/km, nothing to shout about. Very slow actually but reasonable training pace for >10km.

31st training (36th) run of 2010

I had sinus on Saturday. Maybe I was tired. Maybe when I started it was very hot before it turned cloudy or maybe lack of hydration. Maybe I have not been running enough since end May. I don't know. But today's run was disappointing.

I took my Hp with Endomondo which tracks the run distance via Hp GPS. So, I decided to run the Sengkang LRT line route which someone said was around 9km. So, initial plan was run 1 loop of 9km + 5km loop and do 14km.

I started nice and slow. Running past Anchorvale CC to Fernvale. By the time I rejoined my normal loop, I guessed the Fernvale extension was around 3km.

Eventually, based on Endomondo, the route was 10.43km which is quite closed since my normal loop without the Fernvale extension is around 7km. Completed 10.43km in 1:28:20, SUPER slow. I wanted to extend to the 5km loop especially since I walked quite a bit. But then the left hamstring cramped!! Arrrgghhh.

So how to do AHM on 12 Sept? @_@

Route Map

30th training (35th) run of 2010

Had to run, what else to say? 21km and I'm doing training like for 10km.

I still remember how miserable and painful it was last year. The 3 weeks leading up to AHM I only did 7km and 9km. I punctured before 11km mark. Cramps. Because of rain, this year starting to look similar which worries me. I need to do long distance. Running 7km 3 times a week totaling 21km isn't gonna to build up endurance for my hamstrings which seem to cramp by 14-16km mark. It could be a sign of my endurance limit.

Tonight, left office before 6:30pm for a few reasons, not because I could finish my work but for a few other reasons. But I arrived back and saw the weather was fine. So, 7:15pm, off I went. Initially thought of doing 5km loop and see if can add 2km. Then, since got time and haven't run in 9 days, decided to hack the 7km loop.

Completed 7km in 53:40, average pace of 7:40min/km which is alright. A little too fast for AHM although alright for 7km loop run. I must remind myself to go slower for AHM otherwise kena premature puncture again.

Rained out

Another weekend rained out. Not sure how prepared I will be for AHM 2010