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.
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