Speed training again.

Much dreaded intervals again after a long interval (grammatically correct sentence?).

4 x1000m.

Run + Rest = 1 set.

Every set is 9 mins, with the targeted run time to be less than 5mins.

Here are the running timings- 4:44, 4:38, 4:50 and 4:47.

I hate speed trainings.

What's new?

Now that SD84km is over, i am aimless in terms of training purpose.

Running mileage was reduced to between 10-15km weekly, with a few weights sessions thrown in between.

While BFG is working hard on his IMs next year I cannot slack for too long :)

I had some spare time on hand before, between and after the FIFA world cup matches so I did some self evaluation.

I probably have achieved the Run-Further element in my Run-Fast-Run-Further (RFRF) objective i set about a year back. However to squeeze in enough mileage in my tight schedule I had to focus on Mid and LSDs. I have slowed down considerably.

Furthermore, I noticed that i was losing agility, flexibility and speed along the way. My calves were always tight no matter how much i stretched them. Recoveries were slower the days after hard runs. Part of it I could attribute to aging but i think there must be other reasons.

There got to be a more holistic way to approach RFRF.

This will be my long term training objective- RFRFRF or R3F3 or Run Fast, Run Further, Run Fitter.

I dont have the answers to R3F3 yet unfortunately. This will be a journey of exploration, trial and errors for me.

However I have planned to try out Yoga or Pilates, which hopefully can shed some lights.

Meanwhile, to stay motivated on trainings, I have set 2 mid-term race goals for myself-

1. Run TNF 100km duo below 7hrs.

2. Break 5 hours for Singapore Marathon.

The longer-term race goals are

1. Run SD84km below 10hrs (This will be a very tough one).

2. Qualify for TNF100km Solo next year (This is the toughest of all but i will leave the worries till later).

I was researching on Boston Marathon's qualifying time- 3hrs 20mins. Seems impossible to me right now but I hope I will reach the pinnacle of all marathons, one day. Then maybe I will call it quit.

Running

I am glad i am running. No, seriously! I had the realisation during the Sundown Ultramarathon. Though i was suffering bad, i was glad i have the means to run in a race. Many less fortunate wanted , but couldnt. It wasnt a choice for them.

That kept my spirit high, even i was running the more gruesome race of my life, to date.

Many people commented TNF 100km duo was more challenging than SD84k, but i feel that it was totally different monster all together. I dont know whether BFG or PK feels the same.

i am not going to recap the race, cos i believe BFG does a better job than me.

But this race is different for me

1. I was running for people who couldnt run themselves, and raising fund for the process.

2. Haley and wifey were waiting for me at the finish line. Haley handed (sort of) a medal she made herself (sort of, again). I was glad to see the family. Told wifey "Bring me home baby! I am tired."

As usual, timing wasnt important for me, whether I am first or last.

I know I did my best, thats the most significant.