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.

SCSM 2009 ( Will this be the last one?)

For a while after TNF100, I thought I was a good runner.

The unfounded confidence was carried over in my trainings and race, which i recorded my personal best for various distances-

15km- 1:27 (Real run)

21km- 2:09

28km- 3:00

28km was the longest i ran before SCSM. Was really busy with my work and house moving so trainings were sporadic. Since I could do TNF100, what is SCSM? And so i thought.

As usual, we booked a room at Pan Pacific the night before the race. Dear was contemplating whether to go ahead with her 21km, but decided to pursue due to a strained rib muscle.

I anticipated the huge crowd at the start line and stayed in the hotel room to watch the flag-off on live telecast instead.

I made my way to the start line after 15mins, and crossed the start line at 6am, 30 mins after the official start time.

Stuck to my 8 min run/2 min walk strategy. The only difference from last year was i ran the 8min @ below 6:00/km, just like i did in my earlier trainings.

Here were my 10km split for the first 30km

1:03

1:06

1:12

I clocked 3:22 by the time i crossed 30th km. With 12km to go, i ignited the hope for a sub-5 PB (remember i did the TNF100, so I must be invincible:) ).

However, i slowed down considerably after 30km and looked for every excuse to prolong my walk breaks. And at 34th km, BOOMZ, I hit the wall. My both thighs and calves cramped so badly, i couldnt move a step. After a long 5mins (yes it felt long), the cramps eased off and i tried to stretch, the cramps came back! ha! Another few centuries have passed before I started to limp for the remaining journey.

I broke into slow jogs whenever the legs were better. That was the longest 12km, only second to the 10km (aka hill 256) during TNF.

I crossed the finish line in 5:08, 6 mins slower than last year, disappointed but i knew i tried my best.

The SCSM humbled me, and put me back in reality. Running 42km is a daunting task, as PK rightfully puts it "42km is still a mountain, not a molehill". You cannot go in without a sound strategy and preparation and still expect to do a PB.

So will i be back next year to claim my PB? I dont know, the route is getting too boring for me. Maybe I will seek my revenge elsewhere.

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.