Quote

"A man of humanity is one who, in seeking to establish himself, finds a foothold for others and who, desiring attainment for himself, helps others to attain." - Confucius

Quote - Excellence

"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” Aristotle

明天重出江湖.......

决定了.......明天重出江湖.

Decided. Heading back into the industry.......

Weekend 21.11km Long-Slow-Run around Seletar/YCK/AMK area

Current training plan for 6-Dec full marathon is to do 10km run twice on weekdays and a LSR (between 20km to 35km) on one weekend day.

Wake up at 6am today. Took a glass of coffee and 2 bananas. Started running at 6:30am today Sunday morning. Carried along a 750ml bottle of 100Plus+Ice+Water.

Completed 21.11km in 2:07hr. Overall average speed is 10.0km/hr. A 7 minutes improvement over recent SAFRA half-marathon run. Faster because of not stopping for water point for hydration. Only stop after 13km point to take a package of energy gel. Three minor stops at traffic light junctions.

Drank at 1km or 2km or 3km intervals along the route. Took a few (1 to 3) deep breath. Squeezed the water into my mouth and hold the water there and continue to run. Did deep breathing in through the nose. At exhaling moments, swallow the water bit by bit from the mouth. It took 3 to 4 swallows. Running speed was maintain at between 9.5km/hr to 10.0km/hr. This helped save some time.

Just realized that my comfortable cruising speed has improved from 9.5km/hr to about 10.0km/hr. Quite happy with today's run.