Since I did two 30k last week, wanted to take it easy this week.
My aunt passed away on Monday night, so it was a challenge to squeeze in some runs and attend her wake everynight. Anyway, the wake took priority of course.
4 Nov
A short tempo run on the treadmill before the wake.
Distance 8km @ 10km/h which translated into 6:00/km pace.
Total time 48mins.
5 Nov
Weights during lunch- 1 hour.
6 Nov
Aunt was cremated in the afternoon, so I resumed my normal training.
Intervals session at Bedok Reservoir- 5x 1km repeats @ target pace of 5:00/km, but the rest time was reduced from 4 mins to 3 mins.
Here are the timings-
4:48
4:46
4:43
4:52
4:50
Tough session but manageable.
7 Nov
Weights during lunch- 1 hour.
9Nov
Supposed to run a 21k this morning @ Marathon pace (6:24/km).
Unfortunately it rained in the early morning (actually I was happy to sleep in :)) so I had to push back the run to evening.
5 rounds of Bedok Reservoir should total 21.5km.
I changed my mind during the run and I ended up doing a tempo run of 17.2km instead.
Here are the timings per loop of Bedok Reservoir (4.3km each)
25:26
26:14
26:10
25:46
Total time 1:43:26 for 17.2km. Average pace 6:02/km.
My body felt quite good after the run, no sore no pain.
星期日, 十一月 9
星期一, 十一月 3
Training 27Oct-2Nov
ok...i have set my own record in running 2 LSD per week, all as a result of my laziness.
Was supposed to do my LSD on the Sunday during the deepavali weekend. Couldnt wake up in the morning and had to delay the LSD to Monday, 27Oct. Did another on 1Nov in order to keep to my schedule of 1 LSD/week.
27Oct
30km LSD along the sundown route, and then cut short by taking the bedok PCN.
I was darn hungry during the run and took an ice milo break at the greenwood ave's hawker centre.
Man, I forgot how torturous it is to do a LSD. My knees were all sore after the run.
Total time: 3:54.
Pace= 7:49/km
29Oct
Tempo run with target pace of 6min/km 2 rounds of the Bedok Reservoir.
Total distance= 8.6km
Total time= 50:24
Actual pace= 5:52/km
2Nov
Another 30km LSD, but same sundown route but stopped at Big Splash to have breakfast with mum, fu ren and sis. Yeah, they were taking a walk at ECP while waiting for me : )
This run felt less torturous than previous, maybe I was more mentally prepared.
Maybe its the help of powergel.
Total time: 3:38.
Pace= 7:14/km
Bumped into the Pearl Izumi runners. Boy, they were fast!!
Almost 4 weeks from SCSM and I am still feeling so unprepared.
Was supposed to do my LSD on the Sunday during the deepavali weekend. Couldnt wake up in the morning and had to delay the LSD to Monday, 27Oct. Did another on 1Nov in order to keep to my schedule of 1 LSD/week.
27Oct
30km LSD along the sundown route, and then cut short by taking the bedok PCN.
I was darn hungry during the run and took an ice milo break at the greenwood ave's hawker centre.
Man, I forgot how torturous it is to do a LSD. My knees were all sore after the run.
Total time: 3:54.
Pace= 7:49/km
29Oct
Tempo run with target pace of 6min/km 2 rounds of the Bedok Reservoir.
Total distance= 8.6km
Total time= 50:24
Actual pace= 5:52/km
2Nov
Another 30km LSD, but same sundown route but stopped at Big Splash to have breakfast with mum, fu ren and sis. Yeah, they were taking a walk at ECP while waiting for me : )
This run felt less torturous than previous, maybe I was more mentally prepared.
Maybe its the help of powergel.
Total time: 3:38.
Pace= 7:14/km
Bumped into the Pearl Izumi runners. Boy, they were fast!!
Almost 4 weeks from SCSM and I am still feeling so unprepared.
星期二, 十月 28
Training 20-26Oct
Talking about slack, this week was worse.
1 x gym + 1 x run all combined into 1 session- 3km run before the gym session.
Ha ha...i should be shot!
Cant blame me cos i had fu ren's birthday this week + my sister was back in Singapore...more reasons not to run : ) You shouldnt revolve your life around running you know.....
*the truth is I couldnt find the motivation to run*
1 x gym + 1 x run all combined into 1 session- 3km run before the gym session.
Ha ha...i should be shot!
Cant blame me cos i had fu ren's birthday this week + my sister was back in Singapore...more reasons not to run : ) You shouldnt revolve your life around running you know.....
*the truth is I couldnt find the motivation to run*
Training 13-19Oct
ok...i have been lazy to update my blog lately.
I have been even lazier when it comes to training.
Therefore, fewer training, fewer blog entries :)
Was in Shanghai from 13-15, therefore nil runs.
Felt bad so went for a run round Bedok Reservoir on 16th, to wake up my muscles for the new balance real run on 19th.
16Oct
1 round Bedok Reservoir chasing apunei (no offense :))
4km = 21mins
19Oct New Balance Realrun
One of those runs that I wanted to get it over as soon as I just started.
It was HOTx3.
Was supposed to meetup with Hope79 at the start point and we didnt make it till the finish point.
Made it to the finish point in 1 piece in 1:31:33 (chip time), barely off my target pace of 6min/km.
By gun time, i am no. 680th out of 2244 participants.
By chip time, i am 642nd.
That placed me in the top 30% of the 15km participants : ))
My best result in a race so far.
I want to thank my mother, my ever-supportive wife, my five kids etc etc...sob sob.
I have been even lazier when it comes to training.
Therefore, fewer training, fewer blog entries :)
Was in Shanghai from 13-15, therefore nil runs.
Felt bad so went for a run round Bedok Reservoir on 16th, to wake up my muscles for the new balance real run on 19th.
16Oct
1 round Bedok Reservoir chasing apunei (no offense :))
4km = 21mins
19Oct New Balance Realrun
One of those runs that I wanted to get it over as soon as I just started.
It was HOTx3.
Was supposed to meetup with Hope79 at the start point and we didnt make it till the finish point.
Made it to the finish point in 1 piece in 1:31:33 (chip time), barely off my target pace of 6min/km.
By gun time, i am no. 680th out of 2244 participants.
By chip time, i am 642nd.
That placed me in the top 30% of the 15km participants : ))
My best result in a race so far.
I want to thank my mother, my ever-supportive wife, my five kids etc etc...sob sob.
星期二, 十月 14
Trainings 6-12Oct
Am still sticking to the training routine of 3 runs/week (interval, tempo and long) and 2 gym sessions.
I am not sure whether the mileage is adequate to complete a marathon but I am starting each run feeling fresher thus able to better focus my effort.
Glad to see Hope79 is having a good preparation for the new balance real run this week : )
For me, as long as i complete before 1hr45mins and injury free, I am happy.
6 Oct Mon- Since i didnt run the previous weekend, slotted in a short run round Bedok Reservoir.
4.3km @ 23:45.
7 Oct Tues- Tempo run along ECP.
9km @ 51:37
9 Oct Thurs- Intervals at Tampines stadium.
Planned 6 x 800m @ 4mins with 3:30 rest.
Actual 5 x 800m : p
3:30
3:26
3:37
3:40
3:40
11 Oct Sat- DNF (Did not Finish) Long Run
Fu Ren dropped me at Changi Coast Run to start my run. Sun was already out at 8+am.
Ran from Coast Road to National Sailing Centre- 1st water break.
National Sailing Centre to Big Splash- 2nd water break.
U-turn at Big Splash and ran towards Siglap Park Connector then Kembagan MRT- 3rd water break. At this time, it was already 2.5hrs into the run and sun was at full force.
Decided to call it quit as it was really too hot. Took a cab back home : )
Planned 25km with 15km at MP (marathon pace 6:24)
Actual 22km with 10km at MP. Total time 2:44 including all stretching, water and traffic stops.
^..^ ^..^
I am not sure whether the mileage is adequate to complete a marathon but I am starting each run feeling fresher thus able to better focus my effort.
Glad to see Hope79 is having a good preparation for the new balance real run this week : )
For me, as long as i complete before 1hr45mins and injury free, I am happy.
6 Oct Mon- Since i didnt run the previous weekend, slotted in a short run round Bedok Reservoir.
4.3km @ 23:45.
7 Oct Tues- Tempo run along ECP.
9km @ 51:37
9 Oct Thurs- Intervals at Tampines stadium.
Planned 6 x 800m @ 4mins with 3:30 rest.
Actual 5 x 800m : p
3:30
3:26
3:37
3:40
3:40
11 Oct Sat- DNF (Did not Finish) Long Run
Fu Ren dropped me at Changi Coast Run to start my run. Sun was already out at 8+am.
Ran from Coast Road to National Sailing Centre- 1st water break.
National Sailing Centre to Big Splash- 2nd water break.
U-turn at Big Splash and ran towards Siglap Park Connector then Kembagan MRT- 3rd water break. At this time, it was already 2.5hrs into the run and sun was at full force.
Decided to call it quit as it was really too hot. Took a cab back home : )
Planned 25km with 15km at MP (marathon pace 6:24)
Actual 22km with 10km at MP. Total time 2:44 including all stretching, water and traffic stops.
^..^ ^..^
订阅：
博文 (Atom)
