24th training (25th) run of 2009

Well, I took leave, not so much to run but to spend some time and help my kids with some of their work before school reopens. Lower Primary School also have web based and paper based homework nowadays.

I tried to sleep earlier bit failed though I think it was before 12 midnight. I woke up at about 6am. Changed. Saw the sky was overcast. Knew jodan would be happy if it does not rain. So would I. Cloudy is fine. Raining would not.

I changed. Didn't put on sunblock. Put on my new NB MR 850 shoes. Time to put the Stabilicore to the test. Started at 6:32am. I started on my 7km loop. Shoe size 11 felt lose. Yes, my left toes were spaced out instead of bunched together, but still, having the heels moving up and down is a strange, new experience for me.

My ITB flared up after the 6km mark, I think. Better than last weekends 11km run where it flared up after 2km. Hopefully, that means the new stability shoe helps.

7km loop completed in 57 minutes. A tad slower than my targeted 56mins which is average 8min/km. At 7.5km, went to Koufu toilet to get a mouthful of H2O, use toilet and went into Prime to buy my bottle of H-Two-O (95cts). The aircon at Koufu was freezing cold and the Prime Supermarket was almost as cold. Bbrrrr......my sweat soaked mizuno wave run singlet was wet, heavy and chilled. LOL

Walked the next 1km, I think or at least the next 10mins+ to avoid the stitch after drowning 500ml of H-Two-O. 2nd 7km loop completed in 1hr 8mins. Of course, was nagged by the ITB.

After another km which was 3/4 walking, I reached the Anchorvale CC. Went into 7-Eleven. Got a bottle (Wah, $1.50 cheapest isotonic drink). Then, was told NETS only for over $5. Good thing I have a standby $2 note in my arm pouch. Still, I was not happy. Prime Supermart and NTUC in Sengkang got no problems with me using NETS for <$2.

I decided to walk at least 10mins after coming out of the CC toilet, washing up and drinking up my drink. But ah, the side of the knee was so very, very painful. Plus, the back of my left ankle was starting to ache. So, I walked. After 1.5km, tried a slow jog. No good. The pain escalated really bad, the back of my left ankle felt like a cloth a tied around it real tight and my left hamstrings felt tighter.

Walking 6km would be a real torture. But no choice. Eventually, I decided to try to walk till the end of the 7km loop and see how long I need to complete a 21km, jog or walk. (Not crawl, since along the way, I realised it's harder to crawl to the finish than walking. LOL)

Less than 3km to go and my knees almost cannot bend. My inner left knee had a real painful knot. My hamstrings were screaming, they were aching and no stop-and-stretch helped. I refused to take the LRT. So, I sat down at the bus stop opposite the rear part of Rivervale Plaza wet market. I sat 5 minutes, got my feet off the ground (that was a real relief even though I was only walking and not jogging), After the first 2 minutes, I put my leg up, shoes hanging over the side and felt the circulation return and the hamstring felt some relief as I elevated my legs.

Continued walking. Knew from my watch my target of 3hrs 10mins if bust. No way I can walk and limp the last 2km+ in under 8 mins. Wanted to stop and rest at the last 700m, but decided to walk slower.

What a relief to complete the 7km loop in 1 hour 22mins. Terrible to walk but now I know the benchmark and the suffering. At least, mentally I do know that completion is possible since before today, 19km+ was the most before my knees refuse to bend and hamstrings froze hard in 2008.

1st 7km: 00:56:59 (Avg: 8mins 8secs/km)
2nd 7km: 01:08:41 (Avg: 9mins 49secs/km)
3rd 7km: 01:21:53 (Avg: 11mins 42secs/km) 99% walk + pit stops

Total 21.57km: 03:27:30 (Avg: 9mins 37secs/km)

I checked 2008 AHM results. The slowest finishers was over 4hrs for Men and Women categories, open, closed and veteren. So, if I can cross the line in 3hrs 30mins, I shouldn't be last, hopefully.



Walking back home, my knees, ankle and hamstrings were aching and in pain. It was terrible feeling. Feeling faint too. Was because I finished at almost 10am and still haven't had breakfast. Of course, I drowned 100PLus and runied my tummy which lost it's desire for food with the water in it. But had some sandwiches at 10:30am as my tummy growled...

After lunch with my kids at Swensens' at 2pm, I walked home in great pain. My ITBS :( Tried hard not to walk too fast, especially with the staircases to walk down. Very hard, got to bend sideways a little to go down stairs and still PAINFUL!!

Now, it's better, just aching as I walk on flat ground.

New Shoe

Just for the record, I got my new shoe on Sat, 20 June 2009. Retiring my 1223 bought in Nov 2007 and clocling 489km is long overdue. Even the staff at NB Novena outlet said my heel was pretty worn.

Met cfred from sgRunners and other members @ New Balance Novena. I went earlier and took the new Circle Line from Serangoon to Bishan along the way, arriving faster and earlier at 1:40pm. My right foot Size 10 but left 10 1/2.

Tried the 1224. Was told the new 1225 is expected early July (but I have doubts since no news on it yet). But I cannot wait. The new 1225 will have the PL-1 Last and Stabbilicore. Also no 10 1/2 size shoe which I wanted rather than the recommended size 11. It was $202.

Tried the NB 769 which is $165. I thought the 10 1/2 size is better fitting for me. Though I was told it will mean like my existing 10 1/2 1223, I may have my left toe hitting the front of shoe and black toe nails like what I have now.

Then the guy asks me to try the MR850, also a stability shoe. Price is also $850 and incorporates the stability core which the new 1225 will feature. I didn't like the lime green color scheme but not much choice. As it's more stable than the 769, at the end, I decided to get the MR850. After 40% discount, it was $99.

23rd training (24th) run of 2009

I woke up late cos I slept late. :(

Woke up it was already 6:45 and some sunlight already appeared. I didn't put sunblock, don't remember why though. I did 5km on Tuesday. Was wondering if I should do 10km or more and risk the ITBS......

Well, I started on my 7km loop. It was still though. Fitness still not recovered after the 3 week run break, sleeping and eating holiday >.<

Between the 6km & 7km, the ITB flared up. Very upset. If ITB flare up <7km, how to complete the 21km?? I hought H-Two-O at around 7.5km mark at a supermarket. Not cold. It was 500ml and I drained 2/3 of it. Walked 7+ mins to prevent stitch. But when I restarted jog, the right ITB was really a pain. the last 3-4km was a real pain. Lots of walk, some jog and carrying a 1/3 bottle of H-Two-O while jogging with the sound of sloshing liquid not actually the greatest thing.

I finished my 7km at 56:20. I finished the 11.2km at 1:33:15 (avg of 8:20/km, fast considering the walking I did).

Now, when will my next run be and how the 21km with the ITB. I'll be getting a new shoe, likely NB 1224 and retire my 1223 which has clocked 487.04km up to today's run. I'll keep the 1223 and Brooks Beast for 5km and less.

22nd training (23rd) run of 2009

Did not run since 25 May. 3 weeks+ due to work and overseas travel. Today, I was flat tired & breathless before I reach 3km of my 5km weekday run :(

Anyway, just for the record, completed my 5km loop in 39:17 (7:51/km average). The time is less than 8mins/km, so maybe I ran to fast after the 1km.

21st training (22nd) run of 2009

My knees were not feeling good. But knowing I won't be running from 29 May to after 14 June, I reason I can clock the LSD and rest the knees during the holidays o/seas. (But wifey did ask me if I plan to run o/seas.....er, told her 'no'. Partly, I need to rest the ITBS, knees and ankles but didn't tell her).

I stopped at Anchorvale CC at my 6km mark for water. Finished my 1st 7km loop in 58mins which is already more than 8min/km pace. But it got worse from there. Did so much walking as well as jogging. Bought a can of JJ Liang cha at NTUC Rivervale Plaza. I realised in previous LSDs that wen I stopped perspiring, it means I'm dehydrated.

At around 9.5km mark, my tight hamstrings felt really bad. Suddenly, felt my left hamstring cramped a little after crossing a traffic light at Punggol Road. I knew what it meant. I decided to walk some more. But every time I tried to jog a little to finish the last few klicks by fast walking and some jog. But everytime I tried to jog a bit, the left hamstring felt more and more tight and painful after a few steps. I gave up.

Finish 14km in 2hr 9mins, a terribly slow 9min 13 secs per km avg pace. At the rate, I'll need more than 3hr 10mins to complete 21km provided the legs can still bend and move.

Well, I'll keep trying and take it one run at a time.

I now have to figure out if the cramp is due to over-training (like in 2008) or lack of electrolytes due to sweating and not replenishing.

Cold Storage Kids Run 2009

This year was hot! But better than last year where the rain had muddied the padang and muddied eveyone's sports shoes.

Saw Kayano & family. I saw Tekko taking photos near finish point.

Boy did quite well. 04:07 for his 700m (faster than me at an avg pace of 5mins 49secs/km)

Girl did well too considering she was complaining about the heat and finished the race looking lethargic and likehad early signs of heatstroke. 04:50 for his 700m (faster than my normal avg pace of 6mins 50secs/km)

Left the padang and proceded for breakfast at MacDonalds, Raffles City.

20th training (21st) run of 2009

Normal run. Tossing betw getting some mileage and aggravating whatever is not right with the knees and legs and continue working late. Sigh. Tough call. I decided to leave office at 6:30pm.

Reach back and started my run almost 8pm. Finished my 5km loop (doing it clockwise in reverse order in stead of normal anti-clockwise) in 39mins and 50secs. (Yikes!). I thought I was going quite fast. Decided to extend by running down SK East Road which I have not done before, at least I can't recall anyway.

Finally finished in 01:00:52 on my watch. Quite poofed as in tired. Stretched a bit and then walked a bit. After that took the lift home. Was still dripping sweat at home. Went for my old can of 100Plus (not kidding - it's old. Expiry date was November 2007 - I guess it was the SCSM 07 race expo free can). Ah........only wished it wasn't carbonated like the H-Two-O that I usually take.

Using mapmyrun, the distance was 7.85km which meant an average pace of 7min 45 secs which means a very fast 2.85km afrer my 1st 5km. Now to see if this weekend can clock an LSD.

POSB Kids Run 2009 - 8km

Asked my son. He "don't feel like running the 1.6km" even though it's the distance of his weekly school mass run. Ai lai mai suak. I'm not gonna beg anyone to take part in any race. Ditto for wife, friends and colleagues whom I emailed race details to.

So, I signed up for the 8km myself ($30 for kids charity). If kids run, I was prepared to sit out the run to be with them.

24 July 2009 - 8km.

MAP'S OUT!

19th training (20th) run of 2009

No been running because of ITBS after the 16km LSD 2 weeks ago.

Was wondering how far I can go today since I've read ITBS requires 4 weeks of rest. I got out at 5pm+, had sunblock and my RoadID with me.

I ran my 7km loop clockwise instead of my normal anti-clockwise pattern. Was trying to balance out the stress on my legs. But less than 500m out, my left shin hurt!!! 5km into the 7km loop and knees start feeling uncomfortable. Ya, 5km only.........

After 5.5km, my hurt felt a slight pain (now I get more worried). I was also quite breathless and my right knee ITBS was coming out again. All in, it was not a nice last 500m or so to Anchorvale CC for my pit stop.

I finished 6km and went into Anchorvale CC for my toilet break and water. When I'm done with the toilet, saw my kids in Macs after their swim. Told my daughter that I had to go on as I haven't finished.

I walked the entire next 1km from the Ancorvale CC. It took almost 10 1/2 minutes. So, I know if I have to walk 21km, it would take me 3.675 hrs or 3 hours and 40.5 mins (Not that I have any intention of taking so long for my 21km).

Decided to cut short my 7km loop to 5km loop. Then decided to cut short my 5km loop. It would be less than 12km for this weekend run. With MapMyRun, it was approx 10.5km.

I finally finished my 10.5km route in 1:26:15. An average pace of 8 min and 13 secs.

Well, ITBS flared up again. I've been taking my 1,500 mg of Glucosamine. This is not helping me to clock mileage before AHM :(

10.5km route: http://www.mapmyrun.com/run/singapore/-sengkang/665124256096142309

POSB Run for Kids '09

This is not in my 2009 schedule but 8km and so near my place. Tempting sia.......


Calling all POSB Customers.
Come join us in POSB Run for Kids '09

Children have always held a special place in the heart of POSB. Since the late 1960s, POSB has been inculcating the virtue of saving among children in Singapore. Our concern for children goes beyond good money management habits. At POSB, we recognise the importance of educating and developing the young, so that they can be the best that they can be. On Sunday 12 July 2009, we will be organising the inaugural POSB Run for Kids '09 to help children in Singapore so that they can have a happier childhood and a brighter future. The money raised will be channelled equally towards an education welfare fund for primary school children, managed by Punggol Central CCC, and the Singapore Children's Society. In addition, the North East CDC will provide dollar-for-dollar matching for the education welfare fund. We are privileged to have the Deputy Prime Minister Mr Teo Chee Hean and DBS Chairman Koh Boon Hwee gracing the event. Run for the kids! You can make a difference in the lives of children simply by running!

Serious runners can take part in the 8km Competitive Run. Leisure runners can opt for the 3.5km Fun Run. You can also turn this into a family event by registering your children in the 1.6km Kids Run! Hurry, register for the POSB Run for Kids '09 now. We look forward to seeing you bright and early on Sunday 12 July 2009!

POSB Run for Kids '09 http://www.dbs.com.sg/posb/runforkids09/Pages/default.aspx
FAQ http://www.dbs.com.sg/posb/runforkids09/faq/Pages/default.aspx
Run Details http://www.dbs.com.sg/posb/runforkids09/rundetails/Pages/default.aspx
Register NOW! http://www.epayasia.com.my/posbrunforkids09/default.aspx

Race packs will be available for SELF-COLLECTION ONLY at Sengkang Community Club. Please be reminded to bring a photo-ID for identification purposes.
Collection Details
Dates & Times: 27 June 2009 (Sat) from 10.00am to 5.00pm; 28 June 2009 (Sun) from 10.00am to 8.00pm
Venue: Sengkang Community Club2 Sengkang SquareSingapore 545025

Type: Causes - Fundraiser
Date: Sunday, July 12, 2009 Time: 7:30am - 10:30am
Race Location: Seng Kang East Drive