Running with AMK Hot Runners on Track 24

Went to run with 5 other colleagues (HT, William, Stanley, YowSeng & KokWai). This is the highest number of people turned up to run together from the office. At the end of the run, saw another 2 other runners (Daniel Ng & Michael Wang) in the office area. Invited them to join the AMK hot-runners group as well.
Went to run along the 6km AMK Track 24 route. As usual YowSeng was way ahead of all of us. I am a distance second. Then saw Kok Wai and followed by Stanley (Surprised! He seems like a very good runner).
My running time recorded by the Garmin heart rate, distance and speed monitor watch is as follows :-

Track 24 : Total distance 6.58km. Time taken 36:42 minutes. Average speed 10.8km/hr.
Rested for a while to chat with fellow hot runners. Then continue to run home, about 3km.






Run home : Total distance 3.22km. Time taken 19:59 minutes. Average speed 9.7km/hr (several traffic stops).

TOTAL run today : Distance 9.8km. Time 56:41 minutes. Average speed 10.4km/hr (or pace 57.82min/10km).

Quite happy with today's run. The first 6km along Track 24 was quite easy on the legs and cardio.
Will likely stop running from next week Wednesday onwards to reserve energy for the actual race day Sunday 7-Dec. Cheers......

Training using Interval Running

Still having a slight pain on the inner side of the left heel. Decided to do short fast runs instead of longer distance run.
Did a 300m fast run and rest for heart-rate to slow to around 120 bpm. Then repeated for a total of 6 times.
Did a 200m fast run and rest for heart-rate to slow to around 120 bpm. Then repeated for a total of 3 times.
Did a final slow run of 300m to complete a total of about 3km run.
11 days left to 7-Dec marathon race day.

Running in preparation for the 7-Dec Standard Chartered Marathon Race

Countdown : 13 more days to 7-Dec Standard Chartered Marathon Race.

Wanted to run in the open area. But it was raining and went to the gym and running on treadmill instead. Was trying to do a 8km practise run but decided to push to 10km as there is very few more days left before the 7-Dec marathon running race.




At the first 5km mark (around 30 minutes), the trackmill automatic go into cool down mode and stopped after 3 minutes. It was pre-programmed for max 30 minutes. So, the chart showed a slow down at around the 5km mark. Average speed I believe is still around 10km/hr.



Completed the first 9km run almost not stop. But felt very thirsty. So stop at 9km mark and went to grab a quick drink. Then continue for amother final 1km run.

Was in Marina Square yesterday. Saw a sport-care shop call Phiten (shop unit #03-302). They sell AquaTitan products (www.phiten.com.sg). Suppose to be a special method to process Titanum and embedded them into fabrics of clothings, socks, bracelets, neckless, etc. Was told it will improve blood circulation, help relief pain and speed up recovery from sports injury. Was skeptical about it.
They provided a short demo. Use your index finger to lift 2 bottles to water. Then place any of the AquaTitan products around your fingers and try the lifting exercise again. I felt that it seems less stressful on the hand. Tried 3 times and seems to have effect.
Then the shop provided me a free sample sticker which I sticked onto my left heel. Slept with it last night. Woke up this morning and felt some pain on my right heel but no pain on the left heel (which has the sticker on it). Was surprised.
Went to run the 10km today with the AquaTitan in-sole layer (about 2mm thin, S$45) inside the shoe. Though skepical about the effectiveness, but completed the 10km run without any pain on the heels. Interesting. Will wait and see for 1 to 2 days to see if there is really no heel pain which will conclude that this product is really working.