Trainings for the week (ending 15 Nov)

11 Nov- 10km Temp run @ 57:12. avg pace 5:45/km.

15 Nov- 28km @ 3:00. avg pace 6:26/km. Had my longest and earliest run after TNF100. Almost forgot how much damage the concrete pavement can do to your joints. My knees felt really sored after the run. Back to my run/walk of 8:2. The only difference was I tried to do the run stretch at sub 6:00/min. Struggled to maintain the pace after 21km. I need more tempo run at sub 6:00/km pace.

Hope to clock another 2 LSD of 32km and 35km before the SCSM.

New Balance Real Run 2009

This is my 2nd Real Run, but perhaps, this is my last one.

I dont know, but the race did not feel as obliging as TNF or SCSM.

I probably will be more selective with my races going forward, to have more time for my family over the weekends.

I arrived at the car park of Changi Exhibition Centre at 6am this morning, after I picked up my hotcakes meal from McDonald's. Since i was way too early, I sat in the car to have a slow slow breakfast. I got out of the car at 7am,and made my way to join the toilet queue.

The race started shortly after my toilet break. Bumped into PK and J at the start line. Was sorry to hear that J had a bad stomach from some spicy food the night before.

It took me about 8 mins to cross the start line since the usual me hate to join the start-line congestion. I didnt have any expectation for the run today, just took it as another tempo run with longer distance. Since it meant to be a tempo run, my targeted pace was 5:50-6:00/min.

The run felt easy today as I could hold my tempo pace throughout. The cross-terrain was chicken feet if you compare it with TNF. Another blessing was the weather- sun was only out in the last 5km.

Water stops were well placed and well stocked along the route, but I only stop twice for drinks.

Distance markers at 5th and 10th km were a bit off, but they managed to correct the distance at the 15th km.

Overall, I ran my PB for this race, shaved about 4mins off last year's timing-

Timing for each 5km as follow

5th km (4.79km on garmin) 28:09 avg pace 5:53/km

10th km (4.78km on gamin) 27:36 avg pace 5:46/km

15th km (5.50km on garmin) 31:39 avg pace 5:45/km

Total 15km 1:27:25 avg pace 5:48/km

Project RFRF

RFRF = Run faster Run Farther.

I have been wondering whether I will be able to run faster and run farther if I still devote 3 runs a week?

If yes, how do I do it?

Here's my plan and doing it progressively

a. 1 x tempo.

current= 6:00/km for 10km.

intermediate target= 6:00/km for 20km

final target 5:30/km for 20km.

b. 1 x km repeats

current 4:50/km for 5 sets.

intermediate target= 4:30/km for 5 sets.

target 4:00/km for 8 sets.

c. 1 x LSD/MSD

current: distance varies. pace varies.

intermediate target= alternate LSD with MSD fortnightly. LSD up to 42km @ 7:30/km.

target : build distance up to 60km @ 7:00/km.

Lets see how much I can progress in 6 months.

I want to be healthy for my family

Last weekend, both girl and dear were down with viral infection.

Girl was warded due to high fever (40C) for 2 consecutive days. Dear has better immunity, but still ran a soar throat and cough.

We stayed with girl at the hospital for 2 nights, hardly slept at night with the hourly temp checking and 4/6 hourly medication.

I kept up with the demand pretty well, beside a little backache from prolonged carrying of girl, otherwise I was still energetic and alert.

I guess all the exercises have kept me in the best of shape and I was glad to be the safety net for the family when they needed me.

As i said before, staying healthy is a choice and I am glad i have made that choice.