5:30am alarm.
Light breakfast - three kuih loyang plus Nescafe susu.
Prep et al.
6:20am run starts at E-gate.
Weather perfect. Cool, breezy, not too humid.
Run the LSD at 7:1 Galloway ratio as usual.
Reached Queensbay Intel roundabout in abt 50 mins. Forgot to rec time on the chrono.
On return trip, stopped at NKQ for 100-plus. Continue on.
Reached E-gate. Total time = 1hr 36min 44sec.
An ok time, previous LSD at same distance was abt 2hrs.
Post-run weight 148.6# after hydration.
And that's the last LSD before next week's Big One.
Later, run buddy posted his LSD stats: 15k in 1hr 22min. Now, that's not an LSD! That's a LFD! (Long Fast Distance)
Anyway, felt good, et al. Should recover fairly quickly.
Weekday workouts this week - no speed. Don't want to blow all the training with last minute injury.
I'm ready for Malakoff 26k. Bring in on!
Sunday, 31 May 2009
Saturday, 30 May 2009
Noon Run & 10k depletion
First big news, I've registered for Malakoff 26k. This will be the first race of the year.
Next, just to record the week's workout.
Thursday noon - group run, 7.6k, from Technoplex loop to Jerejak seafront. Route map here. Time = about 50 mins. Group run to join expatriate Big Boss on his last lunch hour run before he ends his tenure & goes back home.
Friday after work 10k at Technoplex loop (5 laps). Fast 5k, then panchit. Too panchit that had to take walk breaks in the last 3k. Not helped at all that I had skipped lunch, so no reserve energy. At the end, all depleted.
Timing as follows:
Lap 1a -- 5:50 --- 5:50 --> 1km
Lap 1b -- 5:29 -- 11:19 --> 2km (oops too fast)
Lap 2a -- 5:41 -- 17:00 --> 3km
Lap 2b -- 5:39 -- 22:39 --> 4km
Lap 3a -- 5:43 -- 28:22 --> 5km PR!
Lap 3b -- 6:24 -- 34:46 --> 6km
Lap 4a -- 6:29 -- 41:15 --> 7km
Lap 4b -- 8:05 -- 49:20 --> 8km, too panchit, walk break
Lap 5a -- 7:15 -- 56:35 --> 9km, walk break again
Lap 5b -- 7:40 -- 1:04:15 --> 10km (below par)
Post-run weight breached 145 (yaay!). Was 144.6 thereabouts.
Next, just to record the week's workout.
Thursday noon - group run, 7.6k, from Technoplex loop to Jerejak seafront. Route map here. Time = about 50 mins. Group run to join expatriate Big Boss on his last lunch hour run before he ends his tenure & goes back home.
Friday after work 10k at Technoplex loop (5 laps). Fast 5k, then panchit. Too panchit that had to take walk breaks in the last 3k. Not helped at all that I had skipped lunch, so no reserve energy. At the end, all depleted.
Timing as follows:
Lap 1a -- 5:50 --- 5:50 --> 1km
Lap 1b -- 5:29 -- 11:19 --> 2km (oops too fast)
Lap 2a -- 5:41 -- 17:00 --> 3km
Lap 2b -- 5:39 -- 22:39 --> 4km
Lap 3a -- 5:43 -- 28:22 --> 5km PR!
Lap 3b -- 6:24 -- 34:46 --> 6km
Lap 4a -- 6:29 -- 41:15 --> 7km
Lap 4b -- 8:05 -- 49:20 --> 8km, too panchit, walk break
Lap 5a -- 7:15 -- 56:35 --> 9km, walk break again
Lap 5b -- 7:40 -- 1:04:15 --> 10km (below par)
Post-run weight breached 145 (yaay!). Was 144.6 thereabouts.
Tomorrow LSD target is 14k. Normal route, E-Gate to Queensbay (Intel Roundabout) and back. This will be "taper down" LSD before next week's Malakoff 26k.
And that's it. Over and out.
Sunday, 24 May 2009
25k LSD, merged route
Mission accomplished!
Run started abt 5:17am. Run buddy cancelled. So, solo run it is. Usual 7min run, 1 min walk Galloway method.
Budgeted was 24k. Mapped shows 25k (give or take Queensbay guesswork). Route here. Route sees merging of LSD route & Technoplex Loop.
E-gate to Technoplex loop: 1hr 38min 26 sec
Technoplex loop to finish : 1 hr 42min 13sec
Not bad, 2nd half slowed down only by 4mins.
Total time 25k: 3hr 20min 39sec
Outbound re-water breaks at Queensbay nasi kandaq (100 plus), office (plain water).
Inbound re-water breaks at Seagate stalls (minearal water) & Queensbay nasi kandaq again (100 plus).
Post run wt 148.2. Two days overdid the carbo loading. Too much eating, haha!
Post run legs - surprisingly OK. Left foot not as twangy.
Conclusion - can register for Malakoff 26k. But cannot meet 3:10 qualifying time. Have to settle for finishing before 3:40 race bungkus time.
Next week: taper down to 14k LSD before Malakoff 26k.
Run started abt 5:17am. Run buddy cancelled. So, solo run it is. Usual 7min run, 1 min walk Galloway method.
Budgeted was 24k. Mapped shows 25k (give or take Queensbay guesswork). Route here. Route sees merging of LSD route & Technoplex Loop.
E-gate to Technoplex loop: 1hr 38min 26 sec
Technoplex loop to finish : 1 hr 42min 13sec
Not bad, 2nd half slowed down only by 4mins.
Total time 25k: 3hr 20min 39sec
Outbound re-water breaks at Queensbay nasi kandaq (100 plus), office (plain water).
Inbound re-water breaks at Seagate stalls (minearal water) & Queensbay nasi kandaq again (100 plus).
Post run wt 148.2. Two days overdid the carbo loading. Too much eating, haha!
Post run legs - surprisingly OK. Left foot not as twangy.
Conclusion - can register for Malakoff 26k. But cannot meet 3:10 qualifying time. Have to settle for finishing before 3:40 race bungkus time.
Next week: taper down to 14k LSD before Malakoff 26k.
7k approx group run
I'm recording this Sunday early am, bcos by 630am, in about 5+ hours, I'm attempting a 24k lsd. So just wanna record this before the timing in my Timex watch gets erased.
Thursday run with group of 3, usual loop. Kinda kelam kabut with the timing, but here goes (all distances approximate).
Lap 1a -- 13:18 --- 13:18 --> 2.5km 1++ loop dunno how far
Lap 1b -- 5:46 -- 19:04 --> 3.5km
Lap 2a -- 6:08 -- 25:12 --> 4.5km
Lap 2b -- 6:35 -- 31:47 --> 5.5km
Lap 3a -- 6:03 -- 37:51 --> 6.5km
Lap 3b -- 5:59 -- 43:50 --> 7.5km
Lap 4a -- 3:13 -- 47:03 --> almost 8km
Lap 1 consists of going clockwise, catching up with the group, and u-turn clockwise, ie abt 1.5 laps.
Day after, waking up, left ankle kinda painful. Plantar fascia? Take it easy, rest two days. Dunno if ok for LSD in 5 hrs.
Thursday run with group of 3, usual loop. Kinda kelam kabut with the timing, but here goes (all distances approximate).
Lap 1a -- 13:18 --- 13:18 --> 2.5km 1++ loop dunno how far
Lap 1b -- 5:46 -- 19:04 --> 3.5km
Lap 2a -- 6:08 -- 25:12 --> 4.5km
Lap 2b -- 6:35 -- 31:47 --> 5.5km
Lap 3a -- 6:03 -- 37:51 --> 6.5km
Lap 3b -- 5:59 -- 43:50 --> 7.5km
Lap 4a -- 3:13 -- 47:03 --> almost 8km
Lap 1 consists of going clockwise, catching up with the group, and u-turn clockwise, ie abt 1.5 laps.
Day after, waking up, left ankle kinda painful. Plantar fascia? Take it easy, rest two days. Dunno if ok for LSD in 5 hrs.
Wednesday, 20 May 2009
Another sub-1hr 10k
Two days has elapsed since the draining 22k LSD on Sunday. Yesterday, supposed to run, but forgot to bring shoes. So today, with two days of rest and plenty of glycogen stores, decide to try for another fast one.
Lap 1a -- 5:53 --- 5:53 --> 1km
Lap 1b -- 5:49 -- 11:42 --> 2km
Lap 2a -- 5:54 -- 17:36 --> 3km
Lap 2b -- 6:02 -- 23:38 --> 4km
Lap 3a -- 5:47 -- 29:25 --> 5km, on par
Lap 3b -- 5:53 -- 35:18 --> 6km
Lap 4a -- 6:08 -- 41:26 --> 7km
Lap 4b -- 6:08 -- 47:34 --> 8km
Lap 5a -- 6:20 -- 53:54 --> 9km
Lap 5b -- 5:57 -- 59:51 --> 10km, huh barely made it..
Then, another pleasant suprise. Post-run weight 145.6! Woohoo!
Lap 1a -- 5:53 --- 5:53 --> 1km
Lap 1b -- 5:49 -- 11:42 --> 2km
Lap 2a -- 5:54 -- 17:36 --> 3km
Lap 2b -- 6:02 -- 23:38 --> 4km
Lap 3a -- 5:47 -- 29:25 --> 5km, on par
Lap 3b -- 5:53 -- 35:18 --> 6km
Lap 4a -- 6:08 -- 41:26 --> 7km
Lap 4b -- 6:08 -- 47:34 --> 8km
Lap 5a -- 6:20 -- 53:54 --> 9km
Lap 5b -- 5:57 -- 59:51 --> 10km, huh barely made it..
Then, another pleasant suprise. Post-run weight 145.6! Woohoo!
Sunday, 17 May 2009
22k LSD, 10k depletion & 8k reset
Ok, chronology of events.
After last week's record breaking 10km + 6km depletion, my immune system went on holiday. I succumbed to a bad bug, and was down for two days in a zombizised state of Clarinase stupor.
Weekend was a three day holiday, meaning traveling back to hometown, etc, etc. So no LSD.
Long story short, mein running was "reset" on Wednesday 13th May. Did a 8km run, timing = 48:31
Very next day, attempted a 10k. Alas, due to loss of momentum, just managed a miserable 1:02:32, ie back to mein usual slow pace. First half went fast, did a sub-30min 5k, but after that no more glycogen stores, I'm all depleted.
Coming into Saturday, the legs still felt like jelly, so was wondering whether ok or not to attempt a 22k LSD. Moreover, run buddy wanted to join.
8pm Saturday nite, run buddy cancelled. Hurrah! I can run at mein own pace.
So today (Sunday), woke up 5:30am, prep with vaseline, spf 50, et al, ate three chips ahoy cookies, mug of Nescafe susu, and 6:30am started. Pace was slow, with 7min:1 min run:walk ratio. Mind-tune was PCD's "Jaiho". Drink breaks taken at Quensbay Nasi Kandar (1 can 100-plus) on out-bound trip, and on return trip at Seagate Makan2 place (1 can 100-plus), then last at QBNK again (1 can coke, ran out of 100-plus). Last drink was a mistake, felt like drinking in wind, burped and farted all the way back (haha... dont get too grossed out reading this).
Timing:
E-gate to Mini Circuits : 1hr 25 mins 42 secs
Mini Circuits to E-gata : 2 hrs 55 mins 52 secs
Cooling off at E-gate ~10 mins, walk & walk, rehydrate with Gatorade Grapefruit flavour (not bad).
Post run weight 148 after hydration. Yaay, breached 150 again.
Satisfied that still can do sub-3hr half-marathon in my sorry state of fitness. But with this, can I go for Malakoff 26k arr? Looks difficult to complete within 3hrs 10min qualifying time.
Undecided!
After last week's record breaking 10km + 6km depletion, my immune system went on holiday. I succumbed to a bad bug, and was down for two days in a zombizised state of Clarinase stupor.
Weekend was a three day holiday, meaning traveling back to hometown, etc, etc. So no LSD.
Long story short, mein running was "reset" on Wednesday 13th May. Did a 8km run, timing = 48:31
Very next day, attempted a 10k. Alas, due to loss of momentum, just managed a miserable 1:02:32, ie back to mein usual slow pace. First half went fast, did a sub-30min 5k, but after that no more glycogen stores, I'm all depleted.
Coming into Saturday, the legs still felt like jelly, so was wondering whether ok or not to attempt a 22k LSD. Moreover, run buddy wanted to join.
8pm Saturday nite, run buddy cancelled. Hurrah! I can run at mein own pace.
So today (Sunday), woke up 5:30am, prep with vaseline, spf 50, et al, ate three chips ahoy cookies, mug of Nescafe susu, and 6:30am started. Pace was slow, with 7min:1 min run:walk ratio. Mind-tune was PCD's "Jaiho". Drink breaks taken at Quensbay Nasi Kandar (1 can 100-plus) on out-bound trip, and on return trip at Seagate Makan2 place (1 can 100-plus), then last at QBNK again (1 can coke, ran out of 100-plus). Last drink was a mistake, felt like drinking in wind, burped and farted all the way back (haha... dont get too grossed out reading this).
Timing:
E-gate to Mini Circuits : 1hr 25 mins 42 secs
Mini Circuits to E-gata : 2 hrs 55 mins 52 secs
Cooling off at E-gate ~10 mins, walk & walk, rehydrate with Gatorade Grapefruit flavour (not bad).
Post run weight 148 after hydration. Yaay, breached 150 again.
Satisfied that still can do sub-3hr half-marathon in my sorry state of fitness. But with this, can I go for Malakoff 26k arr? Looks difficult to complete within 3hrs 10min qualifying time.
Undecided!
Tuesday, 5 May 2009
Depletion 6k
After yesterday's feat, and lack of carbs today, today's run was a depletion run. Mein glycogen stores did not have sufficient time to recover. So, much of today's run was in fat-burning mode.
Morning weight was down to 147.6 mainly due to dehydration. Finally, breached 150 after so many months.
Here goes.
Lap 1a -- 6:37 --- 6:37 --> 1km
Lap 1b -- 6:25 -- 13:02 --> 2km
Lap 2a -- 6:25 -- 19:27 --> 3km
Lap 2b -- 6:25 -- 25:52 --> 4km, amazingly consistent!
Lap 3a -- 6:20 -- 32:12 --> 5km
Lap 3b -- 6:17 -- 38:29 --> 6km
And there it is. Nothing to brag about. Back to mein normal slow self.
Morning weight was down to 147.6 mainly due to dehydration. Finally, breached 150 after so many months.
Here goes.
Lap 1a -- 6:37 --- 6:37 --> 1km
Lap 1b -- 6:25 -- 13:02 --> 2km
Lap 2a -- 6:25 -- 19:27 --> 3km
Lap 2b -- 6:25 -- 25:52 --> 4km, amazingly consistent!
Lap 3a -- 6:20 -- 32:12 --> 5km
Lap 3b -- 6:17 -- 38:29 --> 6km
And there it is. Nothing to brag about. Back to mein normal slow self.
Monday, 4 May 2009
Broken!
Muahahahahahahahahahahaha! (maniacal laughter)
Muahahahahahahahahaha!
Muahahahahahahahaha!
Ok now that the gloating is out of the way...
The story is like this:
Friday - hill run at Dumbar
Saturday - this and that and this and that. No run.
Sunday - 22 km LSD didn't happen due to rain. Woke up 530 am - rain. Woke up again 930 am still rain. All day oso rain. Grrr!
Then today....
I feel a need. A need for speed.
Usual Technoplex loop, 5 laps, timed corner to corner.
Lap 1a -- 6:08 --- 6:08 -- 1km
Lap 1b -- 5:40 -- 11:48 -- 2km ---> readjust left shoe
Lap 2a -- 6:22 -- 18:10 -- 3km
Lap 2b -- 5:44 -- 23:54 -- 4km
Lap 3a -- 5:50 -- 29:44 -- 5km ---> yezza, under 30 mins! On track!
Lap 3b -- 5:53 -- 35:37 -- 6km --> 6km PR!
Lap 4a -- 5:55 -- 41:32 -- 7km
Lap 4b -- 5:56 -- 47:28 -- 8km
Lap 5a -- 6:03 -- 53:31 -- 9km ---> alamak slowing down!
Lap 5b -- 5:45 -- 59:16 -- 10km --> dash to the finish! PR! Yezza!
Muahahahahahaha! (more gloating)
At last, after slow running for 10+ years, I finally broke the 10km 1 hour barrier...
And that oso with a 15-sec break for left shoe adjustment.
Strictly speaking, distance is a lil bit under 2km per loop but hey... whatever... I need some motivation ok?
Post run - elated, tired, zonked, gagaga high, all oso got.
Notables:
1. First sub-1hr 10k on record
2. Another sub-30mins 5k
3. Continuous, non-stop run (except for the shoe adjustment)
4. Lap 4a - felt "In der zone" but time not that good
5. Can still sprint in last km
Hookay... Next target, to break 55 mins...
Lastly, I end this blog entry with another Muahahahahahaha!!!
Muahahahahahahahahaha!
Muahahahahahahahaha!
Ok now that the gloating is out of the way...
The story is like this:
Friday - hill run at Dumbar
Saturday - this and that and this and that. No run.
Sunday - 22 km LSD didn't happen due to rain. Woke up 530 am - rain. Woke up again 930 am still rain. All day oso rain. Grrr!
Then today....
I feel a need. A need for speed.
Usual Technoplex loop, 5 laps, timed corner to corner.
Lap 1a -- 6:08 --- 6:08 -- 1km
Lap 1b -- 5:40 -- 11:48 -- 2km ---> readjust left shoe
Lap 2a -- 6:22 -- 18:10 -- 3km
Lap 2b -- 5:44 -- 23:54 -- 4km
Lap 3a -- 5:50 -- 29:44 -- 5km ---> yezza, under 30 mins! On track!
Lap 3b -- 5:53 -- 35:37 -- 6km --> 6km PR!
Lap 4a -- 5:55 -- 41:32 -- 7km
Lap 4b -- 5:56 -- 47:28 -- 8km
Lap 5a -- 6:03 -- 53:31 -- 9km ---> alamak slowing down!
Lap 5b -- 5:45 -- 59:16 -- 10km --> dash to the finish! PR! Yezza!
Muahahahahahaha! (more gloating)
At last, after slow running for 10+ years, I finally broke the 10km 1 hour barrier...
And that oso with a 15-sec break for left shoe adjustment.
Strictly speaking, distance is a lil bit under 2km per loop but hey... whatever... I need some motivation ok?
Post run - elated, tired, zonked, gagaga high, all oso got.
Notables:
1. First sub-1hr 10k on record
2. Another sub-30mins 5k
3. Continuous, non-stop run (except for the shoe adjustment)
4. Lap 4a - felt "In der zone" but time not that good
5. Can still sprint in last km
Hookay... Next target, to break 55 mins...
Lastly, I end this blog entry with another Muahahahahahaha!!!
Saturday, 2 May 2009
Labor Day Run at Dumbar Hill
- One hour hill workout today.
- Run started about 6pm from Tesco.
- Reached Dumbar hill after 11 mins.
- Hill loops starts
Lap 1 -- 4:57
Lap 2 -- 5:15
Lap 3 -- 4:58 panchited out!
Lap 4 -- 7:55 walk one loop
Lap 5 -- 5:27
Lap 6 -- 5:19
Lap 7 -- 5:26
- After lap 7, walked to recover, followed different route.
- Walked back, and halfway on return trip ran again all the way back.
- Recovery walk + run back took 16 mins 57 secs.
- The place was happening. Many good runners around wearing run t-shirts.
- All in all, a refreshing workout. I'm all gagaga with endorphins.
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