27 April 13.10km

Started out at 6am sharp after 10mins of light stretching.

One thing about stretching, is that during stretch, everything feels tight (esp after juz waking up). Stretch and hold and feel the pull. Already pain. Later during, the jog, this pull comes back to haunt you with PAIN!! Sigh. Wonder if I should don't bother stretching various parts of the leg before run but try to stretch after the run instead.

It has been a long while but I wore my Brooks control shoes. I had since December decided to use the New Balance 1223 for distances >7km. However, I think the cushioning of 1223 is a bit suspect since I always come back with back, knee, ankle pain. So, I decided to wear the Brooks one for a 10km and see how.

I ran 2 rounds of my standard 5km SK route. Then I extended to Rivervale Mall and back since I was tired, but decided to see how. The problem with this morning (& now even as I type) is the sniffles (which has this afternoon turned into a dripping runny nose). I suspect it was lack of sleep and I do feel exhausted. Body weak becomes weaker when the nose drips on. Sigh. Will have early night tonight.

I feel the Brooks Control shoes seem to give my legs less after effects problems. NB 1223 is a stability shoe but I suspect the cushioning (though it runds from heel to forefoot) is too thin. My friend slow_runners feels so too. Worse still, I'm so light and I feel the cushioning is insifficient. Control shoes theoretically are stiff shoes (and the Brooks one was extremely stiff when I started using it last year). But, I think it has more padding. But I got to run a bit more >10km distances to confirm this.

Well, I completed this morning run of 13.10km in 1 hour 41mins and 20secs. Pace was around 7.44km/min. Interesting route that would be worth trying again.

2008 runs (Updated: 26 Apr 08)

Finally, the (my) event calender is starting to fill up. Blue for events I've already signed up, Green for yet to sign up, Orange for undecided and Brown for events I don't plan to sign up.

31/05/08: Sundown Marathon Team Challenge 2008 - 10.5km (2030hrs) $62.50

01/06/08: Cold Storage Kids Run 2008 - 800m [kids running but have to be at Padang. Plus, I'm running 800m with my girl.] $15 x 2

08/06/08: Saucony 100Plus PAssion Run 2008 - 10km (0730hrs) $18 x 2

15/06/08: Mt Faber Run 2008 - 10km [Will likely skip this as 10km Saucony the Sunday before and no uphill run for my heart's sake]

22/06/08: Punggol Central Run - 5km (0800 hrs) $8

29/06/08: Lion City Marathon 2008 - 10km [IS this event gonna happen or not?].

27/07/08: Mizuno Wave Run 2008 - 10km $22

24/08/08: Singapore Bay Run - 10km (0730hrs) $18

October: New charity run and Real Run

December: Standard Chartered Singapore Marathon.

**********************************************

Revisions:
Update 1: [24/03/08; 0036hrs]
Signed up for Singapore Bay Run - 10km on 24 March 2008.

Update 2: [26/03/08; 2033hrs]
Not running in the JP Morgan Corporate Chase. Email from co-ord saying not enough colleagues have signed up for it]

Update 3: [26/04/2008; 2024hrs]
Signed up for Punggol Central Run 08 - 5km on Sunday, 22 June 2008
Signed up for Mizuno Wave Run 08 - 10km on Sunday, 27 July 2008

Corporate Rates for sgRunners Members

Me sent registration for one of the two. . .


http://sgrunners.com/forum/index.php?showtopic=7830&hl=

SGRunners can register for VGO Mount Faber Run and Mizuno Wave Run at corporate rates now.

VGO Mount Faber Run : $25
Mizuno Wave Run : $22

All SGRunners can enjoy this benefit…. Including day-one members….


1) Simply email the following personal particulars, required by the race organiser, to brokenrunner@sgrunners.com

- Nickname in the forum *mandatory*
- Full Name
- NRIC number
- Date of birth
- Gender
- Age
- Nationality
- Email address
- Mobile phone number
- Office number
- Indicate the race
- Indicate the race category
- * men’s open
- * women’s open
- * men’s veteran (age 45 and above)
- * women’s veteran (age 40 and above)
- T-shirt size


2) Personal particulars submitted to SGRunners will be PRIVATE AND CONFIDENTIAL. No information will be disclosed.


3) Mode of payment will be advised at a date no later than 30 April 2008, Wednesday.


4) Only those who paid will be registered. NO MONEY NO REGISTRATION.


5) Collection of race packs will be finalised at a later date.


6) SGRunners.com is ONLY responsible for the registration of the 2 races.


7) SGRunners.com is NOT responsible for the organisation of the races.

Across the TPE :)

Well, I did cross the TPE this morning and into Punggol.



Started at 6:10am. Up Sengkang East Road, across the TPE. The pavement on the bridge above TPE was covered by slabs that made a lot of noise as you run/walk over it. Once in Punggol, I had wanted to run up the length of Punggol Way (following the Punggol LRT) and then U-turn to come back to Punggol Central as planned yesterday. However, the pavement on Punggol Way was dark and had insects and I was hit by strands of spider web 2x over my lips and 2-3x over my arms. It was annoying especially the web strands dancing on my arms which gave the feeling insects were buzzing over the arms. So, I turned right into Punggol Central instead of running to the end of Punggol Way. Hiaz! Punggol Central, the pavement also had low tree leaves which you had to duck and another strand of spider web snared my lips. Quite irritating. Somemore, in the dark, the spider strands on my arms felt like insects buzzing on it.

I ran the length of Punggol Central, passing under the Punggol Central LRT and bus interchange, past Punggol Secondary School, the Central Christian Church till I reached Punggol East. Turning right, I ran down till I reached the bridge over the TPE. Reaching the top, I tripped. Right hand covered in dirt and my right thigh felt a light pull as I caught myself with the palm of my hand. Brushing off the dirt, I walked across the noisy slabs towards Sengkang.

Once on Sengkang East Drive, I was wondering how I should run home. My right knee was feeling slight strain. I had a slight sniffle. Looking at my watch, I figured I only did 5km+ and wanted to clock at least 8km-10km. Well, I ran on till I saw the bridge over Serangoon River and decided to turn into Sengkang instead of carrying on down Upper Serangoon Road to Hougang. Turned into Buangkok Drive. The pavement is atrocious, especially after the Sengkang Central interchange. First, it was not flat, lots of up and down and later on, there was much dead leaves and dirt.

Finally reached Sengkang East Road. First time at this part of Sengkang East Road and dismayed I had to run uphill on foot. After the NEL Depot, I turned left into Achorvale and decided to run on till I reached my 2km route and finish by doing a reverse of my standard 2km route.

Completed my 11.78km run at 7:43am. 1 hour 33 mins. Average pace of 7.6km/hour which was a lot faster than I realiased whilst runnning. I don't think I will run up Punggol Way again. Don't like the feeling of strains of spider webs across my lips or arms and also had to duck under tree leaves quite often. Not sure if it would have been safe trying to run on the road on a dark empty stretch. But I am happy to at least had the experience of running across the TPE (twice!).

Mapped a new route to try

I mapped a new route that I would like to try soon. It will mean first time I jog across TPE to Punggol and back to Sengkang.

Well, it rained!

Yesterday and today it rained. Tomorrow outstation for biz trip. So, looks like I have to run only on Saturday or Sunday Morning. God probably knows my calf and tendons have not fully recovered.

Tender tendons

This morning, going up and down MRT escalators is a challenge, especially for someone rushing to work early today. I reached just 1 minute late, 7:36am. Sore thighs, sore tendons (lower calf muscles but above the heel) and the area round the knee still feel something.

I must say, one must experience all these to understand why marathoners say that after a marathon, they walk like a duck or that it is harder to walk down a staircase than up. One got to feel it to know.

This evening I walked up and down MRT escalators (not bcos I was rushing but out of habit). Felt better but the calf tendons and thighs probably needs some more time to recover. Not sure I can run on Wednesday night since I have to KL biz trip on Thursday. See how when the night comes. . .

3rd LSD - The longest and most painful

Woke up late but managed to start my run at 6:45am sharp. Something wrong with MapMyRun and can't save/ subsequently log-in, so will describe the 15.85km and the pain.

Started around my normal Sengkang route. Air was cool this morning with a breeze. Ran towards Serangoon Road. Stopped a while to admire the new bridge they are building over Serangoon River to link Buangkok Drive to Tampines Road. Then continued down Serangoon Road and Upper Serangoon Road towards Kovan MRT.

Feeling a bit winded but kept a comfortable pace. Felt the discomfort below the knee just before the end of Sengkang East Ave. Was thinking this morning that the area just below the knee has not recovered from previous LSD. But decided to press on. Just told myself to take smaller steps up the pavement slopes and exercise the self-control to slow down pace & jog down slopes using heel strike first. Still, could feel something just below the right knee through most of the run this morning. The white BTT vest I wear most of time is already soaking wet by the time I hit Serangoon Road and stuck to my back. But it wansn't uncomfortable then.

Up the fairly steep slope near Kovan MRT, U-turn at Hougang St 21 junction and back towards Kovan MRT. By now, my legs was starting to tire badly. I stopped at Kovan MRT toilet for 3 mounthfuls of free tap water. Then, walked towards the bus-stop. Continued the jog up Upper Serangoon Road towards Hougang Central from there. Towards Serangoon Road, I encountered stitch, right knee discomfort, right leg shin pain (hopefully not shin split) and my calf muscle on right leg feeling tight. I decided to 'cut-short' the LSD and turn left into Sengkang East Ave towards Sengkang East Road instead of up Rivervale Drive. I decided on a more direct route towards home in case I meet a real emergency cause I forgot to bring my MRT card along.

Vest was wet and stuck to my back and chest. I find the wet vest was really cold due to the breeze. It would really have been good to change to something dry. Was seriously concerned about getting a chill though. I was thinking that this vest which I have worn many, many times and washed many times may have 'lost' its dri-fit coating (as someone said) but the way it clung to my chest means no nipple rub/bleed. The SCSM vest which I only wore for the 2nd time the previous Sat was Dri-fit but flapped about so much the it cause the nipple to be sore and then to bleed. Not sure of this deduction is accurate though.

Next time I must avoid Sengkang East Ave on the way back cause of the construction of the Tiviola (not sure of spelling) HDB Premium flats. There was water flowing to the pavement and could not run and had to gingerly step over the water flowing to the wet grass. The pavement was sandy with brown and reddish sand and a bit dusty.

After I turned into Sengkang East Road, I walked quite a bit cause my calf muscles for both legs felt very tight. Reached my start point (home) and decided to do my 2km route to warm down and clock extra mileage though I wasn't sure how much mileage I had done by then (it was ard 13.85km). After another 500m of walking, I decided to jog 500m. Well, it was more of 100m jog cause both calf muscles tightened very badly and cramped on me and I had to stop the jog and start the walk. More than 1km to home. I decided to walk home. Calf felt very tight. Then 2 ladies passed me by. They ran so strong and steady I felt I should run a bit (silly, rite?) Thought I try to start a very, very slow jog. Ouch!!! Calf was so very tight and pain just below the knee came back. Decided to walk, walk and walk. After walking some more, decided I try to do a very slow shuffle the last 200m. But could not :( Very bad case of cramping on both legs. So walked back. Almost limp. Did a bit of stretching of my calf and legs (and the stretching hurt real my calf really bad). But was really painful to stretch. 15.85km in 2hours 14 mins with lots of walking esp the last 3km.

Think I will take a week break from my LSD and hope the knee recover. Based on the knee pain, stitch, painful right shin, and leg cramps, probably over did the mileage the past few weeks. I've got till July to clock my 21km for my SCSM 21km target. Fingers crossed but will 'listen to my body'! :))

Short and Quick

What a fantastic weather when I left office. Saw Ah-sians and non-Ahsians jogging along Cross Street, Robinson Road, some groups in running gear (probably waiting for friends). I wonder, why would people run in Raffles Place/Chinatown where there are so many streets and traffic lights to navigate??

Started jog at 7:05pm. There was light drops of rain :(

I clocked 1km at slightly over 7min/km. Found myself running pretty fast.

My right knee ached after 1km. Anyway, continued going. It was a pretty hard run because half way through, discovered I was going quite fast (for my standard). So, decided to run only 5km and see how long I take. I finished it in 35mins 22 secs. Probably the fastest 5km ever. But very breathless. Went to stretch at a metal bench. Thereafter, walked a bit to cool down and enjoy the wind (& light drops of rain).

Aches and Pains

This is not good.

Front thighs both ache.

Ankles a slight ache when walking.

Now I understand why people say after marathon, walking down staircase is such a challenge compared to walking up. Started yesterday, but today was worse.

Horrors this morning. Saw my nipple has a hole with dried blood on it. I suppose if I had left the vest continued rubbing, I would have had a bloody vest :0

Sigh, only 13.5km and all these. How to 21km?