SCMS 2010 and SD 2011

Well, after some days of horse riding and skiing in Sth Korea, my little toe swelled again......

Anyway, made use of my NTUC credits and signed up for SD 2011 HM. Madness, I won't argue with anyone on that!

42nd training (49th) run of 2010

It was last night.But I better record it. Getting less disciplined nowadays, I guess.......

http://www.endomondo.com/workouts/4019677

9.47km in 1hr 11mins. Average pace of 7mins 31secs per km. Looks like Jodan is right. My running pace has gone up. Hopefully, that doesn't mean my stamina will go down.

41st training (48th) run of 2010

It was supposed to be my LSD after 2 weeks. Last week was skipped as I did n't feel well.

I woke up from my 1/2hr nap at 4:45pm. It was still bright and sunny and so I applied sunblock! Started out at 5:02pm. Alas, rain came. 18mins after i srated out, i had to take shelter at LRT stop for a few mins. Resumed with a amended route nearer to home. But then rain came again when i wanted to extend to join up to my 7km loop. Felt sad. Got a little sniffle now running in the rain. It was cold when I went into Compass Point to buy something.

5.28km in 39mins 42 secs (7:31/km avg pace). Now, I'm seriously worried abt preparing for the SCMS(!).

40th training (47th) run of 2010

Firstly, I must thank God for the rain ystd and today. It cleared the haze. From PSI of 108 last week to 80+ earlier this week to below 50 today. I was sort of mentally prepared to give up my LSD this week. But then, since I only run 1x per week, my endurance will drop again. That's the stress and challenge of signing up for HM instead of 10k or less.

Secondly, the weather at 5:07pm when I started this afternoon was wonderful. Cloudy, cooling and a little moisture in the air but not the humid type.

Thirdly, I was thinking of only doing 5km to 10km max. But then, felt alright after the 10km LRT loop. Then extended. But looking at the Endomondo Workout Map Endomondo Workout link, after I finished my LRT loop, I just rain here and there. No loops. The reason was because when I reversed, I wanted to do the 5km looop. But my hamstrings felt tight even on walking. Some stretching also didn't seem to help. So I decided to cut short the 5km loop. But noticed when I finished the cut short the loop with lots of walking, I realised I could extend a bit more. And then, extend some more. So in the end, completed 15.56km. Which is good because I had my medical including physical ystd and I told the doctor I run on average 10km+ a week, once a week for 90mins~120mins. (He actually suggested I split it to 2 runs a week on 60mins each).

So, completed 15.56km in 1 hour 56mins and 13 secs (Avg pace of 7min 28 secs per km). Looking at the Endomondo lap times, I was doing around 6min 30secs pace for some 1km laps. And other laps were very much slower since I was walking and walking.

So, thankful to God for the opportunity to run, good weather and feeling great. Managed to stretch my distance from the 12.75km last week to 15.56km which is good build up of distance. Hopefully, all goes well.

39th training (46th) run of 2010

Sometimes I feel so lazy updating my running blog. Feeling tired after a run doesn't help either.

I find having enough fluids before and during a run very challenging. It isn't an issue if running up to 8km. But over 8km, w/o fluid replenishment, the body gets dehydrated. Sweating decreases, lips and tongue feels dry, hamstrings start to cramp, etc. During running events, it isn't a problem since most have water stations every 4km or less. Question is, should I buy a water belt (I can't recall the proper name or term for it now). Waste of money if I stop training for events >12km next year......

Today, I started out after 5pm. It was HOT in the afternoon. Details are in the Endomondo link: http://www.endomondo workout 17Oct2010

12.75km in 1hr 32mins 15 secs (average 7min 14 secs/km pace). Considering the amount of walking I did, I must have been doing sub-7min/km pace for quite long stretches esp at the beginning. Not a good way to rebuild the endurance for HM. Got to exert more discipline and not get carried away. Next week: See if can do a slightly longer distance. SCMS will be around in less than 2 months (48 days to go according to SCMS website).

38th training (45th) run of 2010

After 10 days of travelling, lots of walking but no running, the stamina has gone downhill and sort of diminished. Ok, probably not so drastic. Maybe it's just that today was cloudy and overcast but very humid day.

Flew back Spore today and so was on leave. Decided to do some running, at least a little better than no run. Last run was 1/10/2010.

Today, on arrival at Changi, I transferred from T2 to T3 and headed to WOS. Got there and tried the Mizuno Wave Nirvana 6 and the Wave Inspire 5 (latest Inspire 6 no stock). I settled on Nirvana 6 since it has cushion from heel to forefoot. The Inspire 5 was much lighter because cushioning only at heel. I told the girl I wear 11 because she say the store cannot do measurement. Surprisingly the Mizuno shoes seems bigger and I settle for 10 1/2US. She even had to tie the laces a certain way to tighten the top. The Nirvana 6 costs $239 RRP. Used the 30% Mizuno Wave Run voucher + 7% GST rebate and further 7% airport discount. I paid $145.42. Effective discount was $93.58 (39.15%) off the RRP. Better than the members' 20% + 7% + 7%. :)

So how's the shoe? Felt tight since I'm so used to having my shoe a bit loose fitting + wide width which NB has. The feet in the shoe felt warm from 2km onwards after 14mins. This is first trial but if the cooling mesh doesn't work effectively, then the shoe cannot be used for hot weather or long distances. The forefoot and heel felt okay. I was mostly landing midfoot with some heel strike. Both felt ok. But I need to break in the shoe because my stride was different due to the engineering of the Mizuno heel plate and cushioning and shape of the shoe which differed from NB MR850, NB MR1223 and NB MR1225.

I did 8.14km and completed in 56:56 (Avg pace of 7min/km). A bit too fast which may have explained why I was out of breathe early on.

Endomondo workout link: http://www.endomondo.com/workouts/3408611

37th training (44th) run of 2010

Just a log. Children's Day afternoon run at 4:14pm before fly to Tokyo.

Fernvale LRT route. 7.48km. 56mins 33 secs (7mins 28 secs avg pace). It was hot and I didn't drink enough before starting out.

36th training (43rd) run of 2010

It was a hot afternoon. Not as hot as last weekend. Still, hot.

I was checking my timing from the beginning. I realised I walked a bit more than I wanted, even before 3km mark. Was wondering towards the end of the LRT route whether my timing was off. Later on, after checking Endomondo, realised I was running too fast!!

So, based on Endomondo and my watch, I covered 12.75km in 1hr 30min 55 secs (Avg pace of 7.08min/km). Too fast. I walked quite a few times meaning when I was running, it was mostly below 7min/km pace.

Endomondo.com/workouts/3089868

I got to learn to slow down the pace since the next race is HM. If it was 5km or less, than train for  at 7min/km pace. For HM, at that pace, I will puncture and cramp far too early. So got to refocus and retrain myself.

This is why initially the POSB Kids Run was not on my calender. Last week POSB Kids Run 4.5km at the 6:39min/km pace was ok for 4.5km but not for HM. Must change my pace. Starting next week!

Are you ready for the big run?

From: http://www.in2it.sg/sbrtraining


If you have signed up for the Singapore Bay Run and Army Half Marathon on 12 September 2010, chances are, you would have already begun training for it. But just to make sure you have covered all grounds, over the coming weeks leading to the event, we will be offering some useful tips and reminders to ensure that come race day, your body will be ready to perform.

Week 8: Post-race recovery
The race is over and the excitement is past. If you’ve achieved your race goal, then congratulations are in order, if not, then there is always the next race. But for now, there is the important issue of post-race recovery.

Granted muscle aches and body pains are expected after the stress of such a run, every runner recovers at different rates. Some take a few days while others need weeks before their body returns to normal.

Either way, it doesn’t mean there is nothing you can do about alleviating the after-effects of a long distance race. Good rest is vital and you will also need to replace lost fluids so keep yourself well hydrated. It is also important to replenish your depleted glycogen stores and protein to help muscle repair so carbohydrates and protein should feature more in your diet.

One of the biggest mistakes is to totally switch your body off. But having said that, it is important to know that since your muscles and tendons are fatigued and stiff, you should not stress them further. Take a break from running for a week or so.

Instead, try swimming or cycling. These activities help to increase the blood flow through your muscles without subjecting them to impact. You can also try light walking but avoid slopes.

There is a health risk involved in rushing back to training too quickly since the reduced resiliency in your muscles and connective tissue put them at a high risk of sustaining injury if strained. Moreover, since your immune system is likely to be suppressed after a prolonged high intensity race, waiting until it returns to full strength will help you reduce the risk of falling ill.

Ultimately, you should listen to your body and determine how you feel before returning to full training.
Week 7: The recovery
It is likely that after a tough training session encompassing a run, there will be stiffness in your body, particularly your legs. And if your next training session coincides with it, you will feel as if you’re dragging a piece of dead wood around. But it doesn’t have to be that way.

Many of us tend to be enthusiastic when warming up simply because we are loaded with energy and ready to go. The mistake arises when it comes to cooling down.

Tired and exhausted, the first thing that comes to mind after a tough training session is to get off our feet and lay flat under a shady tree to catch our breath. That’s a big mistake. Switching off the body in such a manner would inadvertently promote a build up of lactic acid in the muscles adding to the discomfort you will feel later.

Ideally, any cooling down should begin even before you reach the finishing point of your training run. About 10 minutes before the end, start slowing down, first to a steady jog and then to a walk over the last five minutes. You should also do some light stretching before heading home.

Once home, immerse as much of your legs in a pail of cool water – the deeper the pail the better – so as to contract your muscles and help to expel the lactic acid. This is commonly practiced by many professional athletes, not just runners but those in other sporting disciplines as well.

When you are done, give your legs (from feet up) a light oil massage to restore the circulation and further expel the toxins from your system. Thereafter, do a leg drain where you lie on the floor with your feet up against the wall. This allows the blood and toxins to be drained away from your legs and be replaced by fresh blood.

Gear up well
It is common during any mass run to see many runners wearing cotton Ts. With our hot and humid conditions here, that is definitely not advisable.

The problem with cotton is that it does not dry quickly. So once it becomes wet with sweat, it tends to hold on to it. It becomes very uncomfortable to run when you remain damp and even worse when the cotton fabric sticks onto your body.

It is the same for socks too. Avoid the 100% cotton ones. They will get soaked, your feet will remain wet and this may lead to blisters. Go for polyester or acrylic socks which are good at removing moisture.

Although you should avoid wearing super-tight fitting attire during a long run (it causes overheating), clothes that are too loose will tend to cause chafing. This occurs from the repeated rubbing of the skin against loose clothing. Moisture from sweat or rain can worsen chafing, which usually occurs around the inner thighs and underarms. You can also try to lessen chafing by applying Vaseline to vulnerable areas.

Invariably, the ideal type of attire would be lightweight, light-coloured (to reflect the sun’s rays) and just loose enough to allow natural cooling to occur. Synthetic and technical running attire may cost a little more but you will appreciate the added comfort especially during the longer runs.

Since everyone’s feet are unique, there are no ‘one size fits all’ running shoes. To ensure that you have an appropriate pair, it’s best to buy them from a reputable running shoe dealer who will take into consideration the structure of your feet (i.e. foot type) before suggesting a particular pair. Comfort and stability in running shoes are vital and can save you from a multitude of injuries during your run.
Week 6: Inhale, exhale
Most people associate running with the legs, and to some extent, the arms. But the truth is the respiratory system plays an equally important role. The ability to bring higher levels of oxygen into your body during a run, or any physical activity, is critical.

Developing an optimal breathing pattern during your runs takes some practice. The right way to breathe is through both the nose and mouth at the same time. Try to achieve rhythmic breathing. This helps with your body’s efficiency as well as provides you with something to concentrate on and make the long distance run seem shorter.

It is common for a runner to lose focus and break the intended breathing rhythm. To avoid this, a runner can time his breaths with the steps taken. Like how swimmers breathe every three strokes, a runner can forge a similar set pattern i.e. every three or four steps.

This will allow the runner to enter what is known as the zone; running like clockwork and at a consistent pace. When the arms, legs and breathing patterns follow the same beat, it provides an ideal distraction from the strain and soreness you are likely to feel during the run.

Deep breathing helps a runner to stay relaxed and decrease the effects of fatigue. Remaining tense during the race can adversely affect concentration and overall performance, and may even lead to cramping.

So for several times during your run, take a larger than normal breath and exhale all of the way out. Use these moments to also release the tension in your arms by shaking them, opening up your palms, wriggling your fingers and even rotating your head a bit. The best part about is that you won’t have to break a stride or slow down to do this.   
Week 5: Pace proper
The start is signalled, you take off enthusiastically amidst the loud cheers and deafening horns, trying to keep up with the quick pack. But a few hundred metres later, your stomach shuts down, your heart feels like it’s about to pop out of your gaping mouth and you struggle to complete the race if you manage to at all. Hands up if you’ve ever been in this scenario.

Many amateur runners do not put enough thought into how to pace a long run. This is not common only during races but whilst training as well. The key when it comes to pacing is being patient.

If your aim is to complete the race for now, the important thing is learning to run in even splits. That means the whole race is run in phases at a progressively increasing pace. This would eventually be the springboard towards improving your time in subsequent races.

The first thing to not do is to take off too hard. It’s fine to start off slightly slower than your average pace. Once you manage to find some space away from the jostling group – about 800m to 1km from the start - hit your goal speed for the first phase and stick to it for the next 15 to 20 minutes, for example.

Meanwhile, at the 5, 10 and 15 km mark, do a self assessment. Only if you are feeling strong should you build the pace at your planned pace-changing stages. However, this increase in pace should be gradual. Don’t try to keep increasing your pace for too long at a stretch as your body will struggle to keep up. The increase in pace should stretch across 30 seconds to a minute and once you reach your new desired pace, stick to it for the next 15 to 20 minutes.

Look out next week for when we highlight how to breathe right during your run.
Week 4: Run right
Proper running techniques are important for any runner whether running to stay in shape or taking part in long-distance races. What it does is that it can help to improve overall speed and reduce the amount of unnecessary energy expended with poor techniques. It also can reduce the likelihood of picking up an injury.

When a runner is tired, one of the most common things you will notice is that their hands start getting closer to the shoulders than to their waist. As much as possible, keep yours parallel to the ground if you want to increase your stride length and get the most out of each step.

Similarly, to maximise your arms’ movement, avoid letting your shoulders droop. Keeping them squared and firm no matter how fatigue you are feeling will actually conserve you energy.

Another common mistake many amateur runners make is the way they land after each step. The goal is to step squarely on the ground, meaning that you have to ensure that the middle of your foot hits the ground; not the front and certainly not the heel.

Also, keep your knees bent with every stride and step just when your leg is on its way back underneath your body. Keeping your knees straight, which tired runners often do, can lead to injury.

Lastly, your head should always be facing in front of you without moving it about too much (to view the scenery) during the run. You can choose to focus on the ground before you or at a point in the distance. Obviously closing your eyes for too long at any point is dangerous. It can cause your body to lose its orientation momentarily once you open them again. But remember, a moment is all it takes for you to lose your balance and trip or bang into another runner.

Look out next week for some useful tips on how to pace yourself during your runs.
Week 3: Before and afterWarming up before a long run can and will make a difference between an optimal injury-free performance and one that leaves you dropping out mid-way due to injury or a cramped up body. This is assuming that you have already put in adequate training for the race.

A good warm up routine increases blood flow to and temperature of your muscles, and slowly raises your metabolism to cope with the stresses from the run ahead. In doing so, you are getting your body ready for its ideal performance level.

Start off with a slow jog for about five minutes. For the next five, increase your speed little by little until you reach at least ¾ of your likely race speed. When you are done, do some stretching exercises to extend beyond your normal range of motion. This helps to loosen up your muscles and increase their flexibility so that you won’t feel the strain when you have to ascend hills, open up strides or sidestep other runners.

Equally important is a good warm down routine.

Cooling down after a race helps to gradually return the body to its relaxed state. Brisk walking or jogging for about five to 20 minutes after your run will reduce the temperature in your body and muscle tissues. Besides helping to eliminate waste products (mainly lactic acid that cause muscle spasms and cramps), it also tapers your heart rate to the standard rate to prevent hyperventilation. For the next five to 10 minutes, do some static stretching exercises to help your body return to its normal relaxed state.

Ultimately, a good cooling down routine will help to prevent sudden fainting spells that may result from the accumulation of blood in the body’s extremities – away from the brain – that occurs when a prolonged and robust activity is suddenly stopped.

Look out next week when we explore the right running techniques to get the most out of every stride.
 
Week 2: Beyond running
Running alone is only one component of conditioning your body for a long distance run. In order to train effectively, you will have to balance your trice weekly runs with cross training in between.

Cross training essentially has two main benefits; it gives your muscles a much-needed break and it also refreshes your mind. Of course, the other benefit is that it adds variety to your training regime.

Like running, cycling and swimming will also give you a cardiovascular workout albeit with less stress on the body. Although stamina levels are also improved, it should be a consistent and organised endeavour. Don’t just hop on your bike or jump into the pool and start riding all over the place or splashing about.

Map out the distance (or route) for each and increase your effort in an orderly manner i.e. cycling five rounds around the neighbour this week and six rounds the following, or swimming 10 laps this week and 15 laps the next.

The other aspect of cross training should be strength resistance exercises with weights or resistance bands. Depending on the equipment you have at home, you may not need to head to the gym for this. Many amateur runners find this a waste of time but building body strength is necessary to offset the strain on the body during an endurance run. It essentially helps to keep the momentum going. As far as possible, don’t leave out any muscle group when you workout.

Finally, the other area of cross training has to do with flexibility exercises. This is important in keeping the body’s joints nimble and also to prevent injury. By focusing on core stability exercises (e.g. with an exercise ball), you will also learn to understand your body’s limitations. Ideally, you should do this as part of the breaks you take whilst undertaking a body strengthening workout with weights.

Look out next week when touch on the proper ways to warm up before and warm down after your runs.
Week 1: Building your engine

Obviously, if you are planning to take part in any running event, you will have to put in extra time preparing for it. Slipping in added training sessions during the week before and/or after work should be expected.
Assuming that your regular training already involves running a particular distance, say 5km, use that as a starting point. You should try to schedule runs initially at least three times a week and gradually increase the distance by 1.5 km every week.
Once you are able to run 8km to 10km with relative ease, you should introduce interval training to stretch not only your fitness potential but to adapt to the varying effort levels. This is important considering that you will be running the crests - up slopes and down deep plunges - of the Benjamin Sheares Bridge.
Although you can do interval training anywhere, ideally, it is best practised on a stadium or running track with distance markings. Initially, you should aim for 12 ‘speed rounds' with a relaxed jog of 200m in between each round. You don't have to be sprinting for each lap; just run at a pace slightly faster than you normally do.
Once you notice improvement in your cardiovascular fitness (i.e. you don't struggle to breathe as hard as you used to), increase the distance of each speed round by 200m or so. This routine works best if you have a training partner to pace with. Stamina and endurance building aside, with a stronger and faster body, you will also develop another important aspect of long-distance running - confidence.
Ultimately, preparing for a run is not only a matter of whipping your body in shape. It has to do with conditioning your mind to tell you to keep pushing on when every muscle in your body is telling you otherwise. And this comes with good preparation.
Look out next week when we highlight another important component to integrate into your training regime - cross training.

*This article is written with consultation from Active 360, a licensee of Heart Zone Training System

35th training (40th) run of 2010

Better log this for posterity sake :p

AHM Taper Run. 12.48km per Endomondo. Run Route (Endomondo)

12.48km. 1 hr 32:20. Avg Pace of 7min 34 secs/ km.

Faster than I planned. But I hit my targeted 12km. Also, pretty much injury free. PTL!

AHM 2010 here I come :)

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......

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.

29th training (34th) run of 2010

Decided to run today (Sat) instead of Sunday since not sure if it will rain tomorrow and got prayerwalk tomorrow afternoon. This afternoon was overcast but doesn't seem to be rainy.

Not sure whether I wanted to do 12km or 14km but with less than 1 1/2mths to AHM HM, I'm running out of time to get the training mileage in. Already last weekend my long run was rained out.

Anyway, it was nice weather, very little of sunshine, windy at times but humid. Still I was sweating away and dripping. I was slow. 1st km was 8min/km pace. 1st 7km loop completed after 2 pit stops. Really slow going. Anyway, I decided stamina and mileage was more important than time and speed.

At the 2nd loop, I discovered the NB 1225 doesn't have enough forefoot cushioning. I had shin splits on my left leg. The stabilicore was fine when I ran on my heels for a while and the shin pain lessened. But I find heel strike was tiring and my knees starting feeling the strain.

Completed 14km in 2:03:33 (Avg pace of 8:49min/km) which was faster than my 12km 2 weeks ago which was at 8:57min/km. So aside from my shin pain and knee discomfort, I am happy :)

28th training (33rd) run of 2010

Just had to run. Started 7:44pm. Completed 7km loop in 55min (Avg pace of 7:53min/km). It was hard run since I started slow but then speeded up and by 3rd km was out of breath. Did consider just doing 5km loop but then was a little irrational since I told myself no run >1week and my weekly mileage is really bad.

Rain rain go away. kc wants to run

Arrrggghhh.......6pm & still drizzling. :(

27th training (32nd) run of 2010

Another weekend.

So hot this afternoon especially from 3pm onwards. The sun like can bake your skin. Slept slightly more than 1 hour and woke up at 4pm. Slapped SPF 30 on. Didn't bring cap although that might have been useful.
Almost 5pm, I was a little unwilling to go out but knew than the longer I delayed, the later I finish.

When I started, I unexpectedly met my ex-colleague Shannon & wife. About a minute chat to catch up.
I did my 7km loop. Stopped too long at Prime Supermarket for my toilet stop & H-2-O. More than 10mins actually. By the time I started on my 5km loop, my lapsed time was 1:07. I completed the 12km in 1:47:23, just a shade under 9min/km average pace. A bit too slow but ok. Inner right knee still pain. Not sure why.