Saturday, August 22, 2009
Saturday morning 17km run along last Mizuno Route
Have not been running since Tue. Decided last night that I should do at least a 10km run today. Plan to wake up at 5:45am but woke up at 6:45am with my phone (alarm clock) under my body and blanket.
Clocked in 1:47hr for 17km. Heart rate mainly in Zone 3 between 150 to 160 bpm.
Quite an easy and relaxing run for me. Just want to do a Long Slow Run (Long Slow Run). Was carrying with me a 750ml bottle of 100-Plus mixed equally with water+ice.
Have a dradft training plan for my 6-Dec Full Marathon i.e. For each week :-
On weekdays : 2 days. Each day about 10km or an hour at fairly good speed e.g. 10km/hr or higher. Target to do 10km in less than an hour.
On weekends : 1 day with a 20km or 30km run at slow speed (LSR : Long Slow Run).
Will have to do cross 32km (75% of full marathon distance) a few times during training.
To stop LSR distance 3 weeks prior to actual event and tapering down the distance for the body to rest.
Today's 17km route :-
Started from Seletar Rd. Turn right into Yio Chu Kang Rd. Turn right into Upper Thomson Rd. Turn right into AMK Ave 1. Turn right into AMK Ave 2. Turn right into AMK Ave 5. Turn left into Nanyang Polytechnic. Run passed its stadium and head to rear gate. Turn left into AMK Ave 9. Turn right into AMK St.63, St.64 and St.65. Turn right into Yio Chu Kang Rd. Turn right into Seletar Rd. Ended at Neram Crescent Park.
Clocked in 1:47hr for 17km. Heart rate mainly in Zone 3 between 150 to 160 bpm.
Quite an easy and relaxing run for me. Just want to do a Long Slow Run (Long Slow Run). Was carrying with me a 750ml bottle of 100-Plus mixed equally with water+ice.
Have a dradft training plan for my 6-Dec Full Marathon i.e. For each week :-
On weekdays : 2 days. Each day about 10km or an hour at fairly good speed e.g. 10km/hr or higher. Target to do 10km in less than an hour.
On weekends : 1 day with a 20km or 30km run at slow speed (LSR : Long Slow Run).
Will have to do cross 32km (75% of full marathon distance) a few times during training.
To stop LSR distance 3 weeks prior to actual event and tapering down the distance for the body to rest.
Today's 17km route :-
Started from Seletar Rd. Turn right into Yio Chu Kang Rd. Turn right into Upper Thomson Rd. Turn right into AMK Ave 1. Turn right into AMK Ave 2. Turn right into AMK Ave 5. Turn left into Nanyang Polytechnic. Run passed its stadium and head to rear gate. Turn left into AMK Ave 9. Turn right into AMK St.63, St.64 and St.65. Turn right into Yio Chu Kang Rd. Turn right into Seletar Rd. Ended at Neram Crescent Park.
Friday, August 21, 2009
Make A Difference...
From 'Make A Difference..." website.
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Quote
"...but often our greatest discoveries are born not in the flash of a brilliance. But in a crucible of a deliberate effort over time." - Barack Obama
Thursday, August 20, 2009
Wednesday, August 19, 2009
Did a 5km run today
Went to Nanyang Polytechnic running track. Was trying to see if I can do 5km in 25 minutes which is the criteria for joining the MR25 running group. That means 5 minutes per km or 12km/hr speed.
For the first 2km I was able to stay above 12km/hr speed but was very taxing. Was not able to maintain at that speed going into the 3rd km. So ended up running at my usual cruising speed around 9.6km/hr. At the last 400km, I speed up and only manage to hit max speed of 16.6km/hr.Overall pace for this 5km run is 5.5 minute per km or 10.9km/hr speed which is way too low to qualify for the MR25 running group (not that I want to join this groujp but just want to have a feel of how difficult it is). Completed the 5km in 27:48 minutes.
Interesting to note that when I reduce my running speed after 2km to slow down my heart-rate, my cadence actually went up. Which means that when I run faster in the first 2km, I am not making full use of Pose method but was 'pushing' more instead of 'pulling' the legs. At the slower cruising speed eventhough my cadence went up, it is lighter and easy to run (pulling instead of pushing) leading to a drop in heart rate. Need to continue to improve on my running techinque.
Received my PAssion Run Certificate
Just received today the certificate for the 24-May-09 PAssion Run. Quite an interesting certificate.Completed the 15km in 1:33:16 hours. Quite happy with this timing. Future goal will be to do it below 1:30hr. An excellent result will be 5 minutes per km i.e. 1:15hr.
Tuesday, August 18, 2009
Swam 600m today
Today's Hot-Runners' running session was canceled as most of the folks wanted a rest after last Sunday half marathon event. The weekly Tue and Thu runs will resume next Tuesday 25-Aug.
Thinking of going for a 10km run today but decided to let the body's running mechanism rest for another day. Went to SCC and swam 600m instead. Good choice as the body parts continue to exercise with different sets of muscle and also helps to continue to remove some of the unwanted wasted in the body accumulated over last Sunday's half marathon.
This is my current thought of training plan for the 6-Dec 42km full marathon event (5:30am. My very 1st full marathon).
On weekdays : Two days per week. Each day about 10km or an hour at fairly good speed e.g. 10km/hr or higher. Target to do 10km in less than an hour.
On weekends : One day with a 20km or 30km run at slow speed (LSR : Long Slow Run).
To get the motivation going thinking of joining the followings :-
06-Sep (7:00am) MR25 Progressive 30km run (not sure whether can do it or not)
13-Sep (7:30am) Mizuno 16km run
01-Nov (7:00am) MR25 Progressive 35km run (must do)
Also plan to cross a full 42km on my own 1 month before the actual race. Maybe will do it on the MR25 Proressive 35km run and add in another 7km on my own (1-Nov).
Goal is to complete the 42km full marathon in less than 5 hours.
Thinking of going for a 10km run today but decided to let the body's running mechanism rest for another day. Went to SCC and swam 600m instead. Good choice as the body parts continue to exercise with different sets of muscle and also helps to continue to remove some of the unwanted wasted in the body accumulated over last Sunday's half marathon.
This is my current thought of training plan for the 6-Dec 42km full marathon event (5:30am. My very 1st full marathon).
On weekdays : Two days per week. Each day about 10km or an hour at fairly good speed e.g. 10km/hr or higher. Target to do 10km in less than an hour.
On weekends : One day with a 20km or 30km run at slow speed (LSR : Long Slow Run).
To get the motivation going thinking of joining the followings :-
06-Sep (7:00am) MR25 Progressive 30km run (not sure whether can do it or not)
13-Sep (7:30am) Mizuno 16km run
01-Nov (7:00am) MR25 Progressive 35km run (must do)
Also plan to cross a full 42km on my own 1 month before the actual race. Maybe will do it on the MR25 Proressive 35km run and add in another 7km on my own (1-Nov).
Goal is to complete the 42km full marathon in less than 5 hours.
Sunday, August 16, 2009
SAFRA Marina Bay Run 16-Aug-09
Was a busy Saturday yesterday. Went to bed around 12 midnight but was not able to sleep most of the time. Plan to leave my house at 4:10am and to reach Kuan's home by 4:30am to car-pool to event site. My alarm did not work and when I woke up it's already 4:45am !! My handphone has 4 missed calls from Kuan. Called him on the cellphone. He was already on the way to the site but gracious enough (a great friend) to turn back to pick me from home!
Brushed my teeth quickly. Drank a glass of coffee. Changed and get ready for Kuan's car. While in his car took 3 bananas and 1 biscuit bar. Upon arrival at the carpark drank a can of 100-plus. Before heading to the starting line, we went to the portable toilet to pee. OK, now we are all set to go.The race started at 5:30am. Since we arrived late, we started only at about 5:45am. I ended the race at around 8:00am. So my run time for the 21km half marathon should be around 2:15hr or less.
My monitoring watch was not able to detect my foot pod. So ended up I can only monitor my heart rate but not my running speed.Drink along the water points at about 3km interval, although the water stations are available more frequent than that. Took an energy gel at 10km and another one at 17km. Not sure whether it helps or not but just take lah.
Most of the time the heart rate was in Zone 4. My preference was to keep in more balance between Zone 3 and Zone 4. At the last 15 mintues, the heart rate was mostly in Zone 5 which is not too good.
This may pose a problem if I do the full marathon of 42km. Did not know what speed I was running so was not able to moderate the speed to control the balance between heart rate and running speed.Found that time are 'wasted' at water points to slow down to drink and then having to speed up again. This also consumes more energy. For my Dec full marathon I will likely carry water-bottles belt to minimize stoppages at water points.
About 32 from our hot-runners group signed up the run. The race was extremely crowded. The number of participants is at a record of 70,000 !!
All of us completed the race that we set out to do. Most of us are happy with the run time achieved. But there are a few who wish they could have done better... which is ok as there is always another race in future for them to break their own record time.
Actual results should be out next week.
Estimate Run Time21km
Tim 1:35hr ?
HC 2:15hr
Kuan 3:00hr
HT 2:42hr
Bok Hui 1:57hr
Frank 1:50hr
Edwin 2:16hr
Margaret ??
Ke
nneth 2:07hrCecilia 2:45hr
ZiJin 2:16hr
YS Yun 2:17hr
Will ?
Safiq 3:17hr
Pak Loon ?
MJ 1:50hr
CS Chan ?
10kmHong 1:08hr
Alena 1:07hr
Catherine 1:12hr (1st timer, wow!!)
Betty ??
William 1:25hr
Edmund 1:15hr (1st timer, wow!!)
Jimmy ??
Janto 1:02hr
KW Phang ?
PS Tan??
After the run some of us went to Lau Pa Sat to have breakfast today. The group share their running experiences.
Bok Hui shared his 'fore foot" running method which uses less energy, is fast, etc, etc.Edwin followed HC's advice that to complete the full distance 21km, one must clear at least 75% of the distance during training. He manage to complete the whole race. However, the timing fall short of his expectation of less than 2:00hr. To do less than 2 hours he definitely need to train more and clear the 21km or during his training.
A lot more experiences were shared and the the group have a fun time together at breakfast.
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