Arch pain, rest, careful 8k loop & revenge LSD

After last week's 22k LSD, my right arch got "overworked" and was in pain which continued on to Monday. Monday nite, I was "ini tak boley jadi" and iced it. Wednesday was much2 better. Thursday no pain. So Thursday nite tried a "careful" run around the block.

Lap 1 ---- 4:09 ----- 4:09
Lap 2 ---- 3:56 ----- 8:04 1km
Lap 3 ---- 3:55 ---- 11:59
Lap 4 ---- 3:46 ---- 15:45 2km
Lap 5 ---- 3:46 ---- 19:31
Lap 6 ---- 3:46 ---- 23:17 3km
Lap 7 ---- 3:45 ---- 27:02
Lap 8 ---- 3:49 ---- 30:51 4km
Lap 9 ---- 3:41 ---- 34:32
Lap 10 --- 3:43 ---- 38:15 5km
Lap 11 --- 3:39 ---- 41:54
Lap 12 --- 3:44 ---- 45:38 6km
Lap 13 --- 3:40 ---- 49:18
Lap 14 --- 3:46 ---- 53:04 7km
Lap 15 --- 3:51 ---- 56:55
Lap 16 --- 3:43 ---- 60:38 8km

Conservatively, total distance should be around 8km
After the run, didn't wait, iced the right foot right away.
Next day was OK. Hooray!

And today (Sunday) wanted a revenge LSD, but cut the distance, just abot 13k+, e-Gate to Queensbay roundabout near Intel.

Started 630 am. No Galloway this time. It was a "one-stop" LSD, continuous except water break at 8km at the usual stop (Happy Mart Queensbay).

Here are the timings. The distances are approximate.

Outbound trip

IJM road to nowhere ------------- 7:16 7:16 ---> 1km
Under der Bridge ---------------- 7:55 15:11 --> 2km
Polis Marine apartment ---------- 7:53 23:04 --> 3km
d'Residence into the D-loop ----- 6:54 29:48 --> 4km
Bridge near Jerejak Jetty ------- 7:28 37:26 --> 5km
Queensbay corner ---------------- 7:12 44:38 --> 6km
Last roundabout (near Intel)----- 5:57 50:35 --> 6.5km

Return trip

Queensbay corner ---------------- 6:08 56:43 --> 7km
Bridge near Jerejak jetty ------- 9:47 1:06:30 --> 8km
D'Residence outta the D-loop ---- 7:02 1:13:32 --> 9km
Polis Marine apartment ---------- 7:07 1:20:39 --> 10km
Under der Bridge ---------------- 9:42 1:30:21 --> 11km
IJM Road to nowhere ------------- 5:45 1:36:06 --> 12km
e-Gate -------------------------- 6:44 1:42:50 --> 13km

All in all, legs felt strong. There were a few tingles in the right arch, but still ok. After the run, right heel was sore, must have been compensating.. Haha!

Post run wt 153.8#. Hmm, going nowhere fast.. haha!
..

22k LSD

This was the first LSD post PBIM2009. Prior to this, mileage has dropped to nil mainly due to Hari Raya travel, etc. The last run was Sunday last week, a 42-min hill workout at Bukit Dumbar.

Here goes.

Startup at 5:40am. Normal prep routine. Ate a pack of biscuits and a cuppa of Nescafe susu.
Run started 6:18am.
Weather was perfect. Cloudy, cool, and breezy.
Did 6:1 run:walk at "Halo" pace.
Not many "pro" runners today. Only met one, running from Bt Maung. Probably most of the pros were running the Standard Chartered Singapore Marathon.

The LSD itself : first 12k was smooth sailing.
Water break at Queensbay. Looks like the Nasi Kandaq never opens early anymore, so got a can of 100-plus at Happy Mart. Then all the way to Minicircuits, & turned back.
Another water break at Seagate Warongs, another can of 100-plus.
After the Seagate water break, started to develop "kaki kayu"
Dunno why, felt this in PBIM2009 too and more severe, normally never had this on LSDs.
Slogged on with Kaki Kayu back to Queensbay Happy Mart, another 100-plus break. Kaki kayu syndrome got worse. After the Police Marine Apartment, was reduced to repeating "run until kaki kayu" and walking. In short: Torture!

OK here are the checkpoint timings:

Out-bound
Water break at Queensbay Happy Mart 44:18
Intel Roundabout 52:41
Fisherman's sheds after seagate 1:07:56
Statue of Liberty 1:20:33
Minicircuits U-turn 1:26:03

In-bound
Statue of Liberty 1:31:19
Fisherman's sheds 1:44:18
Intel Roundabout 2:02:25
Finish @ E-gate 3:01:53

Below-par finishing, capable of sub-3 hours. Simply ran out of energy.
Consolation prize, faster than the first 22k LSD just before PBIM.

Post run - right foot arch pain, possibly because didn't tie the shoe properly.
Post run weight after hydration 153.4#.

Conclusion:
1. Need to lead up on mileage if doing 22k LSD. At least have to have a 10k mid-week, otherwise suffer.
2. Weight must come down first before can see reduction in timing
3. Need new shoes

All in all: ok run, still suffering at the end, no endurance.

Future Plan? Still not cast in stone. Possibly:
Pacesetters 30k 17 Jan.
SCKLM 42k 27 Jun 2010

And that's it for today's entry.
..

PBIM2009 Part 3 - Finishing Pics

OK here's another entry about PBIM2009.
Official pics at the finishing line are finally out.
Found three pics of yours truly.
Best thing is all of them are free. Not like SCKLM2009.
Here's one of them, cropped & resized.



Clock shows full marathon time. Half-marathon started abt 1 hour later, so my actual time at the finish ~ 2:43.

As mentioned, the chute at the finish was too shallow. This caused a queue to build up all the way to the finish line. Organizers should take note. The finishing chute should be deep enough such that runners can sprint to the finish.

OK that's it for tonite.
..