Joined the Hot-Runners again after a long absence

Have not join the Hot-Runners group to run for quite some time. Decided to join them today. Went to buy 2 bottles of 100-plus (1.5L) at 7-Eleven, it is so expensive at $3.30 per bottle. Will not buy from them in future.

Drove to Upper Pierce Reservoir to join the group after work. Was late and asked them to go ahead to run first while I changed to my running gears. Met up with HT Ng, Ong BokHui, Ng KengHwa, Joseph Yeo, Reis Yeak and Andrew (BokHui's friend).

My right toe joint still having some pain from yesterday's run. So decided to do a slow comfortable run today and probably for a short distance.

Clocked in 6.22km in 40:48 minutes an average speed of 9.1 km/hr. Did a short sprint at the end 250m pacing Andrew (BokHui's friend from the Navy).

Tried out a new running route today

Went to run with a colleague EJ from new company. Took ECP and exit at Fort Rd and turn towards East Coast Park Service Road. Free parking at carpark B1 (there is a Toilet close-by). Ran east from carpark to the seafood center and u-turned back.

This is EJ's regular route. I like it because it is right beside the open sea and lots of fresh air. Pacing beside him. We run on the walkway and on the sand too. Running on the sand need more effort but very soft on the legs which is good.

Completed 8.2km in 49:15 minutes i.e. an average of 10.0km/hr. Heart rate was mostly in Zone 2 and Zone 3 which are very comfortable zones. Speed up on the last 1km (between 13.8 and 11.0 km/hr) and heart rate pushed to Zone 4.

Enjoyed the run today... nice route, beside the sea and good runner partner. Definitely will run on this route on a regular basis going forward as it is close to my new office.

Photo taken on my new iPhone 3GS.

Need to catch up with my training plan for the 6-Dec marathon

Have not been actively training for the past 2 weeks. Two weeks ago was busy with mom's funeral and last week was busy on business trip and trying to catch up with backlog.

Decided to go for a 21km run today but finally ended with 17km due to pain at left ankle.

Completed 17km in 1:40:44hr with average speed of 10.1km/hr. Quite happy with today's run after a long break.

Woke up around 6am. Took a glass of coffee and 6 small Dole bananas. Carry along my fluid belt with 3 bottles (100-plus mixed with water). Total was close to 900ml. Started to run at 6:39am.

Wanted to do 21km along the YCK-AMK route (2x 10.5km). At 10km mark, felt pain at left ankle and muscle-ache at both hamstring on the lower legs. Did not want to get injured as Dec is getting close and need time to train. So continue to monitor while running. At 13km mark, the pain at the ankle still there. So decided to do a u-turn at 13.5km mark. Stop at 14km mark to take a GUI energy gel at one of the bus-stop.

After taking the energy gel, suddenly felt a rush of energy to the legs. Was able to run faster and with ease. Looks like the energy gel does work.

Reached home and clocked in a total of 17km in 1:40:55hr. Heart rate mostly at Zone 3 and Zone 4. Hamstring muscle-ache still there but pain at ankle disappeared. So glad, I guess there is no injury.

Will try to clock in t least 40km per week over in Oct. Then start to tapper down in Nov.