Nice day for a run.
About after lunch time, developed this nagging twang at the outer side of mein right hip.
After Sunday's 18k LSD and one full day of rest Monday, today I felt a need, a need for speed. So, intervals it was.
Lap 1a -- 5:42.77 --- 5:42.77 -- 1km -- Too fast! Panchited & walked a bit
Lap 1b -- 5:18.94 -- 11:01.71 -- 2km -- Huyo! Walked to 12:00
Lap 2a -- 5:41.93 -- 16:43.93 -- 3km -- Yowzer! Walked to 18:00
Lap 2b -- 5:57.87 -- 22.41.51 -- 4km -- Still sub-6. Walked to 24:00
Lap 3a -- 6:01.04 -- 28:42.55 -- 5km -- 5km PR! Walked to 30:00
Lap 3b -- 7:26.55 -- 36:09.10 -- 6km -- 6km PR!
After 6km, I was like "Too panchit, too panchit, so quit!" (a la MC Hammer).
Run mind-tune was Kelly Clarkson's "Since u been gone"
Post-run weight 150.6.
Notables:
1. First sub 30 min 5km on record --> 28 min 43 sec
2. 5:18/km --> sure ar? Blazing!
Tuesday, 28 April 2009
Sunday, 26 April 2009
18k LSD Egate to Seagate
Mission accomplished!
Approx 18km LSD from E-gate to Seagate Makan Place.
530 am startup.
630 am rendezvous with run buddy at 7-Eleven. Haa, run buddy showed up this time.
Run starts, Galloway 7:1 run:walk ratio.
Run buddy goes race pace, I follow.
Cloudy day today, good, not too hot.
Follow normal route. Stop at QB Nasi Kandar, aiyoo run out of 100-Plus, so go for 1 bottle mineral water. Continue on.
Reached second Queensbay roundabout near Intel, time = 52mins 38.51 secs.
Continue on to Seagate Makan2 place right to the fisherman's sheds. Time = 1hr 7mins 34 sec.
U-turn back. Stopped by QB Nasi Kandar for another bottle of mineral water. By now, I was kaputed with run buddy's fast pace and fell back on 6:2 run ratio. Finally at Caltex go all out, and run buddy pulled away & disappeared from view, smoking me, another one bites the dust, potong sayur, whatever you want to call it.
Runs ends at E-gate at 2 hr 13 mins 48 sec. Approx 18k. Another 3k would be a half-marathon.
Cooldown walk around E-gate. Only now sun shines thru the clouds.
Pre-run weight 152.2, post run 150.4 after hydration. OK lor.
Next week will extend another 4 km, roughly to Batu Maung Seafood for total 22km LSD.
Now I'm still high with endorphins. Gagaga...
Approx 18km LSD from E-gate to Seagate Makan Place.
530 am startup.
630 am rendezvous with run buddy at 7-Eleven. Haa, run buddy showed up this time.
Run starts, Galloway 7:1 run:walk ratio.
Run buddy goes race pace, I follow.
Cloudy day today, good, not too hot.
Follow normal route. Stop at QB Nasi Kandar, aiyoo run out of 100-Plus, so go for 1 bottle mineral water. Continue on.
Reached second Queensbay roundabout near Intel, time = 52mins 38.51 secs.
Continue on to Seagate Makan2 place right to the fisherman's sheds. Time = 1hr 7mins 34 sec.
U-turn back. Stopped by QB Nasi Kandar for another bottle of mineral water. By now, I was kaputed with run buddy's fast pace and fell back on 6:2 run ratio. Finally at Caltex go all out, and run buddy pulled away & disappeared from view, smoking me, another one bites the dust, potong sayur, whatever you want to call it.
Runs ends at E-gate at 2 hr 13 mins 48 sec. Approx 18k. Another 3k would be a half-marathon.
Cooldown walk around E-gate. Only now sun shines thru the clouds.
Pre-run weight 152.2, post run 150.4 after hydration. OK lor.
Next week will extend another 4 km, roughly to Batu Maung Seafood for total 22km LSD.
Now I'm still high with endorphins. Gagaga...
Wednesday, 22 April 2009
6k Technoplex loop with Buddy
Meeting lasted till 640pm.
Then on my way out "hey wanna run?"
On!
Fast changover & started run with this run buddy.
3 laps, 6km.
I didn't push it since he wasn't an accomplished runner (haa, as if I'm one!)
Average pace 7 mins per km.
Lap 1a ---- 7:00.28 ----- 7:00.28 ---- 1km
Lap 1b ---- 7:08.93 ---- 14:09.21 ---- 2km
Lap 2a ---- 7:13.75 ---- 21:22.96 ---- 3km
Lap 2b ---- 7:30.46 ---- 28:53.42 ---- 4km
Lap 3a ---- 7:26.16 ---- 36:19.58 ---- 5km
Lap 3b ---- 6:16.05 ---- 42:35.63 ---- 6km --> dash to the finish!
Postrun - No pains. Not high (not enough intensity). Just normal.
OK lor.
Then on my way out "hey wanna run?"
On!
Fast changover & started run with this run buddy.
3 laps, 6km.
I didn't push it since he wasn't an accomplished runner (haa, as if I'm one!)
Average pace 7 mins per km.
Lap 1a ---- 7:00.28 ----- 7:00.28 ---- 1km
Lap 1b ---- 7:08.93 ---- 14:09.21 ---- 2km
Lap 2a ---- 7:13.75 ---- 21:22.96 ---- 3km
Lap 2b ---- 7:30.46 ---- 28:53.42 ---- 4km
Lap 3a ---- 7:26.16 ---- 36:19.58 ---- 5km
Lap 3b ---- 6:16.05 ---- 42:35.63 ---- 6km --> dash to the finish!
Postrun - No pains. Not high (not enough intensity). Just normal.
OK lor.
Sunday, 19 April 2009
E-gate to Queensbay
Windless morning.
Hot & humid.
Woke up really2 early. By 630 am was already at E-gate 7-Eleven. Run buddy supposed to turn up. Ran 3 laps around E-gate. 6:45 am no sign of run buddy. Can't wait. Proceed LSD.
E-gate --> caltex --> motorbike crossing --> seaside trail --> fisherman jetty, switched to roadside (to avoid doggy at entrance of LightWaterFront) --> penang bridge downramp --> crossover to sliproad to ikan bakar warong --> Marine police bridge --> Bayan Mutiara slip road, hug road around the new houses under construction --> Bayan Mutiara seaside (2 tents, people camping) --> Putra Marine --> Roundabout --> Queensbay --> Queensbay roundabout --> second Queensbay roundabout near Intel.
At this point, chrono showed about 1 hr. Pace was really slow b'cos mindtune was Alicia Keys "No one", and kinda panchited. So starting Intel roundabout, switched to Galloway 7:1 & run-walk back, retracing the route. At Nasi Kandar Queensbay stopped for a can of 100plus. Reached E-gate at about 2 hrs.
Total distance = dunno. Probably 6k one way, 12k total. But I think probably closer to 14k, bcos normally doesnt take me 2 hours to cover 12k. Gmaps still doesnt have latest satellite images for Bayan Mutiara & Queensbay area.
Boy today was hot and muggy. And windless. Seaside was almost mirror-like.
Saw really nice sunrise at Bayan Mutiara. Red ball of fire, just above the central span of Penang Bridge.
Overall - OK run. Not fast at all. Still ran alone, run buddy was a NO SHOW (warm-warm chicken shit).
Postrun still 150 after hydration. Bah!
Next week's LSD plan will extend another 30 mins or about 4km for total workout of 2hrs 30 mins, or about 18km. Same route, extend to Knowles junction near the Seaside makan2 place.
Hot & humid.
Woke up really2 early. By 630 am was already at E-gate 7-Eleven. Run buddy supposed to turn up. Ran 3 laps around E-gate. 6:45 am no sign of run buddy. Can't wait. Proceed LSD.
E-gate --> caltex --> motorbike crossing --> seaside trail --> fisherman jetty, switched to roadside (to avoid doggy at entrance of LightWaterFront) --> penang bridge downramp --> crossover to sliproad to ikan bakar warong --> Marine police bridge --> Bayan Mutiara slip road, hug road around the new houses under construction --> Bayan Mutiara seaside (2 tents, people camping) --> Putra Marine --> Roundabout --> Queensbay --> Queensbay roundabout --> second Queensbay roundabout near Intel.
At this point, chrono showed about 1 hr. Pace was really slow b'cos mindtune was Alicia Keys "No one", and kinda panchited. So starting Intel roundabout, switched to Galloway 7:1 & run-walk back, retracing the route. At Nasi Kandar Queensbay stopped for a can of 100plus. Reached E-gate at about 2 hrs.
Total distance = dunno. Probably 6k one way, 12k total. But I think probably closer to 14k, bcos normally doesnt take me 2 hours to cover 12k. Gmaps still doesnt have latest satellite images for Bayan Mutiara & Queensbay area.
Boy today was hot and muggy. And windless. Seaside was almost mirror-like.
Saw really nice sunrise at Bayan Mutiara. Red ball of fire, just above the central span of Penang Bridge.
Overall - OK run. Not fast at all. Still ran alone, run buddy was a NO SHOW (warm-warm chicken shit).
Postrun still 150 after hydration. Bah!
Next week's LSD plan will extend another 30 mins or about 4km for total workout of 2hrs 30 mins, or about 18km. Same route, extend to Knowles junction near the Seaside makan2 place.
Friday, 17 April 2009
Commit! SCKLM 21k
Ha! Today I commit meinself to mein first 21k event in the highly anticipated Standard Chartered KL Marathon. I went to Standard Chartered Bank at Lebuh Pantai to register in person. Fee = rm40, still got early bird discount, haha!
Main reason - I'm scouting the event for my 1st ever attempt at full 42km marathon distance, scheduled for next year. Why next year? Well, in 2010 I will turn 42. So, to celebrate, I plan to run 1km for every year of mein life! Ok tak gitu?
Tomorrow is Saturday - family commitments, PC fair, et al will probably see Saturday turn into a rest day.
Sunday plan - LSD from E-gate to Queensbay and back, est 12+ km, plan to start 6:30am. Mebbe this one I'm not running alone?
Oraits!
Main reason - I'm scouting the event for my 1st ever attempt at full 42km marathon distance, scheduled for next year. Why next year? Well, in 2010 I will turn 42. So, to celebrate, I plan to run 1km for every year of mein life! Ok tak gitu?
Tomorrow is Saturday - family commitments, PC fair, et al will probably see Saturday turn into a rest day.
Sunday plan - LSD from E-gate to Queensbay and back, est 12+ km, plan to start 6:30am. Mebbe this one I'm not running alone?
Oraits!
Thursday, 16 April 2009
Moderate 10k Thursday
Wednesday legs felt funny, so rested.
Today, weather too good to ignore, i.e. "Taks Jaeed!"
Run started 6:30pm thereabouts.
Run route = Technoplex Loop
Again, timed "corner to corner"
Lap 1a ---- 6:47.25 ----- 6:47.25 ---- 1km
Lap 1b ---- 6:37.09 ---- 13:24.34 ---- 2km
Lap 2a ---- 6:26.67 ---- 19:51.01 ---- 3km
Lap 2b ---- 6:29.18 ---- 26:20.19 ---- 4km
Lap 3a ---- 6:37.37 ---- 32:57.56 ---- 5km
Lap 3b ---- 6:34.26 ---- 39:31.82 ---- 6km
Lap 4a ---- 6:49.53 ---- 46:21.35 ---- 7km
Lap 4b ---- 6:44.03 ---- 53:05.38 ---- 8km
Lap 5a ---- 6:22.18 ---- 59:27.56 ---- 9km
Lap 5b ---- 6:26.34 -- 1:05:53 ------ 10km
Not my best timing, but adequate for current fitness level.
Post-run - OK lor. Very der high on endorphins. Gagaga...
Today, weather too good to ignore, i.e. "Taks Jaeed!"
Run started 6:30pm thereabouts.
Run route = Technoplex Loop
Again, timed "corner to corner"
Lap 1a ---- 6:47.25 ----- 6:47.25 ---- 1km
Lap 1b ---- 6:37.09 ---- 13:24.34 ---- 2km
Lap 2a ---- 6:26.67 ---- 19:51.01 ---- 3km
Lap 2b ---- 6:29.18 ---- 26:20.19 ---- 4km
Lap 3a ---- 6:37.37 ---- 32:57.56 ---- 5km
Lap 3b ---- 6:34.26 ---- 39:31.82 ---- 6km
Lap 4a ---- 6:49.53 ---- 46:21.35 ---- 7km
Lap 4b ---- 6:44.03 ---- 53:05.38 ---- 8km
Lap 5a ---- 6:22.18 ---- 59:27.56 ---- 9km
Lap 5b ---- 6:26.34 -- 1:05:53 ------ 10km
Not my best timing, but adequate for current fitness level.
Post-run - OK lor. Very der high on endorphins. Gagaga...
Wednesday, 15 April 2009
Faster Tuesday
After Sunday's hill run, legs felt "light". Slight achilles twinge, but managable. "I feel a need, a need for speed". Yea right.
Anyway today was at Technoplex loop. Started at about 645pm. So that allowed only about 6 laps before it got dark. This round, timing was "corner to corner" for more resolution. Corner to corner distance comes just under 1km.
Lap 1a ---- 6:18.97 ------- 6:18:97 --- 1km --> stop to adjust shoe
Lap 1b ---- 6:13.60 ------ 12:32.57 --- 2km
Lap 2a ---- 5:49.12 ------ 18:22.29 --- 3km
Lap 2b ---- 5:53.51 ------ 24:15.80 --- 4km
Lap 3a ---- 5:56.35 ------ 30:12.15 --- 5km panchited
Lap 3b ---- 6:49.37 ------ 37:01.52 --- 6km
Still cannot break 5k under 30 mins. Ach! Mebbe if I didn't stop to adjust the left shoe.
Postrun weight - dunno.
Postrun legs - ouch, ouch, ouch! I think I overdid it.
That's it.
Anyway today was at Technoplex loop. Started at about 645pm. So that allowed only about 6 laps before it got dark. This round, timing was "corner to corner" for more resolution. Corner to corner distance comes just under 1km.
Lap 1a ---- 6:18.97 ------- 6:18:97 --- 1km --> stop to adjust shoe
Lap 1b ---- 6:13.60 ------ 12:32.57 --- 2km
Lap 2a ---- 5:49.12 ------ 18:22.29 --- 3km
Lap 2b ---- 5:53.51 ------ 24:15.80 --- 4km
Lap 3a ---- 5:56.35 ------ 30:12.15 --- 5km panchited
Lap 3b ---- 6:49.37 ------ 37:01.52 --- 6km
Still cannot break 5k under 30 mins. Ach! Mebbe if I didn't stop to adjust the left shoe.
Postrun weight - dunno.
Postrun legs - ouch, ouch, ouch! I think I overdid it.
That's it.
Sunday, 12 April 2009
Sunday at Bukit Dumbar
No runs since the last entry.
Yesterday - too lazy. No motivation.
Today - tried something different. Walked to Bukit Dumbar. Took 15 minutes, used internal GPS (psychic power) to find mein way. Ran a few rounds around the hilly fields. Good hill workout. Ran one lap around big hill. At the end gave a speedy burst because someone trying to overtake (haha kiasu). Looks like mein stamina better, haha. Then walked back, 15 mins. Total workout time about 50 mins.
Yesterday - too lazy. No motivation.
Today - tried something different. Walked to Bukit Dumbar. Took 15 minutes, used internal GPS (psychic power) to find mein way. Ran a few rounds around the hilly fields. Good hill workout. Ran one lap around big hill. At the end gave a speedy burst because someone trying to overtake (haha kiasu). Looks like mein stamina better, haha. Then walked back, 15 mins. Total workout time about 50 mins.
Tuesday, 7 April 2009
Tuesday morning Egate circuit
OK. Decide to switch runtime to early morning. Nowadays always rains in the evening. Plus work commitments sometimes takes precedence.
Lap 1 ----- 2:24.93 ------ 2:24.93
Lap 2 ----- 2:18.42 ------ 4:43.35
Lap 3 ----- 1:59.68 ------ 6:43.03
Lap 4 ----- 1:44.37 ------ 8:27.40 all out!
Lap 5 ----- 2:53.17 ----- 11:20.57 kaputed! walk break
Lap 6 ----- 2:26.13 ----- 13:46.70
Lap 7 ----- 2:26.75 ----- 16:13.45
Lap 8 ----- 2:20.82 ----- 18:34.27
Lap 9 ----- 2:22.41 ----- 20:56.68
Lap 10 ---- 2:23.32 ----- 23:30.00
Lap 11 ---- 2:19.56 ----- 25:39.56
Lap 12 ---- 2:22.34 ----- 28:01.90
Lap 13 ---- 2:22.28 ----- 30:24.18
Post-run breached 150. A good sign. OK tata.
Lap 1 ----- 2:24.93 ------ 2:24.93
Lap 2 ----- 2:18.42 ------ 4:43.35
Lap 3 ----- 1:59.68 ------ 6:43.03
Lap 4 ----- 1:44.37 ------ 8:27.40 all out!
Lap 5 ----- 2:53.17 ----- 11:20.57 kaputed! walk break
Lap 6 ----- 2:26.13 ----- 13:46.70
Lap 7 ----- 2:26.75 ----- 16:13.45
Lap 8 ----- 2:20.82 ----- 18:34.27
Lap 9 ----- 2:22.41 ----- 20:56.68
Lap 10 ---- 2:23.32 ----- 23:30.00
Lap 11 ---- 2:19.56 ----- 25:39.56
Lap 12 ---- 2:22.34 ----- 28:01.90
Lap 13 ---- 2:22.28 ----- 30:24.18
Post-run breached 150. A good sign. OK tata.
Monday, 6 April 2009
2009 1st entry?
Believe it!
OK I seriously need some motivation.
Running wise OK lah.
But inconsistent.
Can still do 10k but slow as usual.
Still can't break the 1 hr barrier.
Still no races in 2009! What's happening?
On and off running with long periods of inactivity.
Sometimes two weeks of absolutely no running.
Grr!
My favourite route near Tesco Jelutong has also been intruded.
An angry doggy now guards the work area at LightWaterfront entrance.
OK. Dah.
OK I seriously need some motivation.
Running wise OK lah.
But inconsistent.
Can still do 10k but slow as usual.
Still can't break the 1 hr barrier.
Still no races in 2009! What's happening?
On and off running with long periods of inactivity.
Sometimes two weeks of absolutely no running.
Grr!
My favourite route near Tesco Jelutong has also been intruded.
An angry doggy now guards the work area at LightWaterfront entrance.
OK. Dah.
Subscribe to:
Comments (Atom)