Did a 16km run today

Wife went for "marathon shopping" along Orchard road for 6 hours. So decided to go for a 15km run today. Went to run around Seletar Hills Estate area.

Identified a running route of 2.6km. Used this route as a circuit and did multiple runs around this route. Set up a water point (with a bottle of 100-Plus and a cup) near the Neram Crescent playground garden. Planned to stop at this water point and grabbed a drink after each round.

During the initial 1st, 2nd and 3rd round... felt quite thirsty and this water point proved to be very useful. After about 10km, the body really warmed up well and did not felt thirsty after that... so continue to run without drinking until 14km mark.

Continue with drinking for another 2km and completed total 16km today. For this final 2km, did a mixture of walking 300m and fast run 300m.

Overall, very happy to have covered 16km vs original plan of 15km. I am ready for the 24-May PA Passion run now.

Used to run on Tue and Thu only in the past if I can make it. Looks like a good idea to try to run on Tue, Thu and Sat (if time permits)... body will stay more consistently fit.

Planning to join a few running events by staggering increasing distance to get ready for a FULL Marathon 42km run by Dec this year.
24-May : PA Passion run - 15km
08-Aug : SAFRA Marina Bay run - 21km
08-Dec : Standard Chartered Marathon - 42km

( Completing any Marathon event is a Glory. Quote by CS Chan ).

Running with ex-colleagues long Track-24

Went for my usual Thursday run with my ex-colleagues along Track-24. Total distance ran today is 6.5km and time taken is approx 37 minutes (forgot to stop the watch timer, but can read from the graph).

Graph-1 : Speed and Heart Rate vs Distance covered. The first 2 spikes downward on speed was me stopping to wait for CM to catch-up as it was the first time he was running into Track-24. Noted that from 4.5km to 6.5km I was running at higher speed trying to catch up with HT who was ahead of me. Did a short sprint for the final 200 to 300m.

Graph-2 : Same as above but with tabulated data. Average speed for the whole run is 10.2kmph... including the 2 stops and a bit of the walking time at the end of the run (forgot to stop the timer).

Graph-3 : Speed and Heart Rate cs Time. Noted that HR reduced from 180 to 140 bpm within 2.5 minutes, not very fast recovery. Actually the faster recovery the better. Ideally, if it can drop to 120 bpm within 2 minute, that will be considered as very good recovery.

Total of eight people turned up today for the 6.5km Track-24 run.
They are CM Lai, Doris Oh, Allan de T, YS Yun, BK Ong, HT Ng and me. Welcome Allan and Doris for joining the running group.

BK started the run early at 5:15pm. YS Yun ran from his home and met us at the Track-24. Doris and Allan started the run ahead followed by CM, HT and me later as they waited a bit longer to see anyone else might be turning up a bit late.

CM has been joining the run group very consistently for Tue and Thu runs for the past 2 weeks. He started with about 2km run and today he was able to cover closed to 5km. Great improvement. Keep it up.

Allan was trying to get a new pair of running shoes. HT and YS gave their recommendations. YS Yun has privilage membership card with SportsLink which will get 20% discount. Whoever intend to get a new pair of running shoes, please contact YS Yun to borrow his membership card to enjoy the discount.

HT is joining the Triathlon in Bintang in May. I sponsored the 100-Plus drink for this run.

Running with ex-colleagues

Went for the regular weekly run with 10 of my ex-colleagues at the Upper Pierce Reservoir area.

Janto and myself were pacing each other. He was ahead of me most of the time and I had a hard time trying to catch up with him.

Did about 6.5km run today.

For those speed with high spikes (about 15kmph), those are the time when I was running down the slopes.

During the return journey (near the end of the chart) the speed chart has 2 downward spikes (about 5kmph) which I was walking during the upslope.... was getting tired.

After the 6km run, I ran closely behind CS Chan on the 300m bridge to-and-fro. He was running quite fast on the return 300m and I followed very closely. It was a good extra 600m run at the end.

Was quite glad to note that my heart rate recovered very fast from 170bpm to close to 130bpm within a minute. The faster the heart is able to recover the heart-rate, the better it is.

Am glad that 8 of my colleagues have gone ahead and ordered the same Garmin heart-rate, speed and distance monitoring watch that I am using. They are trying to improve their runs. Great !

Happy Today - Getting more organized

Quite Happy today as I have a full day schedule planned out for today.

Last week activities were mainly unplanned and on ad hoc basis.