24th Novenmber 2009 Tuesday - MF labraodr Hill run OTOT 8 loops

Tonight did the Labrador hill run with OTOT 8 loops- 1 loop approx 1.4km.

1st loop - 8.05min
2nd loop-8.15min
3rd loop-8.06min
4th loop-8.19min
5th loop-8.03min
6/7/8th loop - 26.41min ( total time = 67min)

Tonight objective was to run slow and complete the 8 loops.
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15th November Sunday - Complete the MF LSD 40km run with a reward of bruises, cuts and swollen calf muscle

This morning went for the MF LSD 40km run from MF, Nicol to ECP and u turned at Cable ski lagoon and back to MF Club from Crawford, total dist 40km. Lucille joined the run doing her shorter dist to prepare her SCSM half. I looked forward to this run as this would be our longest before tapering down next week. As usual I planned my target time at various check point, and planned water point, and aiming to finish in 4.30 to 4.45hr at the mercy of our "big sunny brother" (Sun). Before the run, I told Lucille that if we could start punctually at 7am, I would be back at at 11.30 am to 11.45am. I did start at 7am.

Everything went very well up to U turn point and back to B1. Arriving time-check points on schedule:-
SPC Fort rd - 13km at 1hr 22min; took 3 min break to replenish replalite.
ECP Mcd - 17km at 1hr 50min, (at B1 saw Wen Long who was providing water support but did not stop as I wanted to keep to my own water point's stop and checked-time)
U turned after lagoon - 20km at 2hr 10min; took 3 min break to replenish replalite. Shower myself with the cool mineral water.

I felt great for the 1st 26km up to B1; pace was good, consistent and comfortable; time-check point on schedule; weather was good and cloudy. Saw a couple of familiar triathletes faces and say hello to them. I continued my run with the determination to accomplish my today final target.

I was running on the running-lane but filtered into the Cycling/roller blade lane as I was approaching B1 to express my thanks to Wen Long for his water support but have my own drink, and would not stop to take advantage of his support.

Alas, just after passing B1 (26km); before I could filtered back into the running-lane, I heard a scream of a lady voice behind me, and felt a bicycle rammed onto my left calf muscle. This lady cyclist, fell off her bike, has rode fast enough to cause me flipped over, rolled and thumbled onto a patch of sandy grass; 4 to 5 meter from her fall. After the crash, things happened real fast, I found myself sprawl; felt a terrible left calf muscle pull; a kind runner ran toward me and checked if I was OK and rendered his kind assistance on my pulled muscle; Mel Jur came with a pail or water and Donald came to help. Hahaha Henry being Henry; my very first thought was:- "Shit man!!, she screwed up my run, hmm cannot meet target already!!".

My next thought was how on earth she have knocked me from behind; she must have been speeding. I got up after the cramp subsided and lost my cool. As I was washing up with the pail of water, I uttered angrily:- "How could you be speeding?". Her riding guy-friend guarding their bikes, as the lady rider was helped by another friend to the toilet to wash up; instead of feeling remorseful and sorry; has the gut of asking me irresponsibly:- "So what now? What do you want; an apologies?" A stupid question I immediately thought. He then implied that I should not have run on the cycling/roller blade lane. His mere irresponsible statement and gesture made me even madder:-"Of course; she knocked from behind she was wrong!!!" I shouted back at him, but he senselessly kept asking what I want; in no time there was an exchange war of unpleasant words. I scolded him fiercely with those ugly 4 letter words in the public, hmm I felt terrible to have done that; not to have scolded that guy but those vulgarity in the public. If I remembered correctly this should be my first. "Sigh!!!"

Finally I decided not to further engage in the quarrel; I felt that his mere unreasonable and irresponsible remarks trying to push away responsibility for her lady cyclist; was not worth for me to further engage in any reasoning, it was wiser that I stopped; after all there was still job to be done; finish the run at least. I checked my wounds and started to run slowly to further check if any part of my bones was hurt. Though I could notice that my left calf muscle was swollen and painful; it was still bearable at that instance. However I had to land more weight on my right leg to relieve the pain on the left calf muscle.

I reached SPC Ford at 2hr 55 min (27km), met Shirley and Wong who were about to leave. I bought a a 2 litre mineral water, cleaned up again and prepared the replalite drink, took 5 min break and started to run again. I was not too sure if I should cut short the route and run via Nicol; but as I wanted to catch up Shirley and Wong, and thought I saw them ran into Kallang that I decided not to shortened the distance.

Quite disheartening thou, I arrived Flyer at 4hr (took too long; 7km 60min) due to cramp on my right calf since I have landing more weight on the right leg. I rested 10 min, replenished my drink and moved on. I was trying to reach MF before 4.45 hr as I knew Lucille must have already been informed of my little misadventure in ECP and worried sick; and she would be even more worried if I still did not appear in 5 hr time. Toward the last 2 km the pain both calf muscles was unbearable that I took a slow walk at the last 2 km along Telok Blangah rise. On reaching MF in 5hr 5min (12.05pm), I could see Lucille with her worried look but I ensured her and all other concerned MF runners I was OK.

I have some thought on today mishap. I was thinking what if the person that this lady knocked down was a young lad learning roller blading or learning cycling; or a woman walking her baby in a pram; what would these speeding cyclists say then. Having run at ECP and doing brick training on my own at ECP many times; I do see many racers speeding and saw bikers nearly crash on runners and strollers at time. I think cyclists have to be considerate and understand that the cyclist/roller blade lane are for slow leisure cycling; not for speeding. If you do need to speed, do it appropriately at the ECP Service Road.

I noticed after shower that there were also some bruises and abrasion on the lower part of my left hip. The change of mind to wear tight for today run also saved me from having severe bruises and cuts on my hip. I had been wearing running short for all Sundays' LSD ever since we started preparing SCSM in Sept.

One way to sum up today's run:-"A lackluster timing for the completion of 40km run rewarded with bruises, cuts and a swollen-sore calf muscle!" :) :) , , :( :(....
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11th November 2009 Wednesday - MF 10km Trade Mark hill run + 5km flat

Taking the opportunity of a cancelled dinner, I went to MF to do a 15km run at 7.15pm. Did the MF trade mark 10km hill run + 5 km flat loop around MF. Since I could not run on Tuesday and this coming Thursday, I thought I better do at least one run before this Sunday LSD 39km run.

Time:-
10km, 58min + 5 km, 28min = 1hr 26min.
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3rd Nov 2009 Tuesday - 8x1200 speed work on TB hill but did my own run to recover

I felt tired tonight; must be due to the last few days consecutive work out. I decided not to follow training but do a very slow run. I did the figure 8 loop (consist of tackling 2 up hill) which was about 1500m; did 7 loops.

I did a relax pace and completed each loop within 9 min which was equivalent to training loop of 1200m (u turn at Carpark) of 9min per set include rest.

I think I made the right decision not to "chiong" hill with our guys as I felt sharp pain on the left hip bone on my way to pick Lucille. It could be cumulative; due to the consecutive work-out; tonight's run and probably improper stretching during warm down to have incurred this minor injury.

If I were to do speed-work on hill, it could have been worst. Will refrain from running the next few days to ensure full recovery and ready for this Sunday Powerman race. Hopefully it would not be too serious.
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1st Nov 2009 Sunday - Cramp free MF LSD 34km Run; met my target of <4hr

Droped off Lucille for her GE 10km run at 6.20am before heading up to MF for the 7.10am MF 34km LSD run. The route was to ECP McD and U turn to Kallang, Crawford to MF. I was not too confident if I would be able to finish this run with my target or even finish this run at all, as I still felt the effect of muscle and bone ache of my arm and leg from yesterday 4km pool swim. Anyhow, told myself to just try my best; at least my mind was ready for it, so let see if my body could co-operate.

I strategised my run; first I planned to make 3 stops of not more than 3 min per stop. 1st one would be at Fort road SPC kiosk, 2nd stop at SPC kiosk again after U turn at McD and the third one would be 7/11 Flyer. Anson 7/11 would be contingency if only more hydration was needed as a result of unbearable heat at the later part of the morning.

Secondly, made 4 checked time;
1st at SPC - 13km <1.25hr,
2nd U turn at McD approx 16.5km <1.50hr,
3rd at SPC again 20km <2.15hr,
4th at Flyer 28km < 3hr,
MF 34km - Target 4 hr.

We have a small turn out this morning; probably not more than 15 of us, started our run at 7.10am. I was with Jamie and Julie running at a chatable and comfortable pace 6.5 to 7 min/km for the first 7 to 8 km. Told Julie to feel free to go ahead, knowing that she would increase her speed and I wanted to keep to mine. I spotted Lucille near flyer, I high-five her and made a brief check on her timing; and was confident that she would achieve her target of 70 min since she only has 1.5km left from Flyer to Padang. Happy for her as she improved from the last 10km timing of 74min in July Shape Run.

I felt good up to Ford Road SPC kiosk which was 13km, tempo was right, body was cooperating, felt comfortable and time check was 1.25hr at SPC kiosk. This time, I have also planned to replenish only Repalite, so filled up the drink with a 1/2 litre mineral water with Repalite and headed on to ECP McD. While heading to McD, met Shirley, Simon, Eddy and Wong who were coming in the opposite direction. They started their run earlier; and I noticed they were roughly 2km ahead of me. I decided to catch up with them as motivation. The 2nd and 3rd check time was all on schedule. At 2nd stop SPC bought a 1.5 litre mineral water, used half of it to mix the repalite and reminder sprinkle on to my back, face and hand for a cool refreshment. Felt re-energised and headed on to Flyer with the determination to arrive by 3hr check time.

I arrived Flyer in 2hr 58min and caught up Shirley's gang and Julie at 7/11. Shirley jokingly uttered: "Wow, Mr. Tan you also caught up even we started our run earlier, never give me face hah?" I laughed and asked her what time did they start; 6.40am she replied. I was impressed to see they were working hard to tackle this morning 34km route. I encouraged them not to take too long break and that we ran the remainder route together. Again bought a 1.5 litre mineral water, mixed half with my Replalite and remainder to refresh myself. Felt energised again and pushed on home run route with Julie, skip Anson 7/11 and eventually arrived MF at 3hr 58min with a total of approx. 15min (3+3+9) break for 3 stops.

Cooled!! I achieved my target. But still doubt if I can achieve my target of 4.40hr in the up coming Dec SCSM. May be I can unless I could maintain the same form at the last 8km from Flyer, and unless I have the same merciful and co-operative cool weather like this morning during the actual day. Today run also proved that Repalite suite me real well as it was a cramp free run. Everything went according to plan too.

One good news from Ong after the run though; was that today distance was 35km, felt even more satisfied with the run and brighter hope to achieve 4.40hr SCSM target since it was only 7.195km left to tackle....!! Hmm perhaps I can make it 4.40hr. Let rest well tonight, tomorrow has another hard Yellow Fish training. ...
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29th Oct 2009 Thursday - Lost soul abort run

Tonight MF run was from MF, Hortpark, to Kent ridge Park to do 3 loops and back to MF; total 14km. As usual set my target and prepared to do a fast run.

Alas, embarrassingly I lost my way to Kent Ridge Park. This happened after I visited the toilet at the park. After coming out from the toilet, I headed straight toward Vigilante Drive. I ran all the way down Vigilante Drive and missed the right turn to the Park. I ran up and down the Drive and could not recognised the road leading to the Park; and at one point I went back near the toilet hoping to see someone from MF. I wasted approx 10 min. Finally I decided to run the Drive again and spotted the right turn; and met Shirley and Wong who have already done one loop with 2 remained. I have lost my mood to run and decided to join them the last 2 loops with slow jog and abort this run altogether, and forget my target. Oh blind me!! What a night to turn into a lost soul.
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27th Oct 2009 Tuesday - MF hill run 7 loops; Change Of Target 8 loops.

Tonight our training menu was to do the 7 loops MF hill; and Trainer Ong requested every runner to attempt 7 loops and gave us additional 10min on top of the normal 60min cut off time.

As I was chatting with Jamie after the warm up run at the mid hill; I shared with her that my best timing for 7 loops was 62min. And she suggested to me :- "Hey, you can try 8 loops tonight". Dwelling on her suggestion, ya why not? Anyway I have yet to attempt 8 loops since the usual cut off time was always 60 min for 7 loops, but tonight Trainer Ong has given extra 10min good opportunity to try, s0 I "Changed My Target", run 8 loops and hopefully with a decent timing of below 75 min. After tonight 8 loops timing, I would be able to work on shaving off and improving my timing for future 8 loop-run.

Timing:-
1st loop-8.50min,,2nd loop-9.20min,,3rd loop-9.27min,,4th loop-9.49min,, 5th loop-9.20min,, 6th,7th and 8th loop - 28min - Total timing = 74.45min.

Not too bad with the timing, I thought; as I did not really want to push myself very hard, except at the last two loops that I sped up a little to ensure that my total timing would not go beyond the decent timing of 75min. For my next future attempt for the same loop, I would target 72min, that means ave 9min per loop.

I recalled my first time running this hill in 2006 when I just joined MF to tackle SCSM 21km, I could only manage 5 loops out of 6 in approx. 60min and panting breathlessly. Few months later in my 2nd attempt I managed to struggle 6 loops in 64min, subsequently and gradually in other attempts; 6 loops in 54 to 56min. As of today, hmm yes quite an achievement.

Tonight any other "first" in Oct month , first time to attempt 8 loops, first time attempted 60 laps-pool swim, first time did 3km sea swim. Quite an achievement to me. Hopefully a successful first time FIM in 2010.
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25th Oct 2009 Sunday - Repeated LSD 30km MF-NUH-Clementi-Canal-HBF-MF hill-MF.

I took the apportunity of this morning run as I wanted to try out this route since I have missed it last Sunday due to YF OWS; thanks to Siew Lee to have organised the run again. It was the route with the distance similar to the one from MF to B1 and back which was flat all the way but this morning's challenging route has more undulating terrain along South Bouna Vista, NUH and of course the MF hill.

As usual I set my target; to complete this challenging route before 3hr 20min. At the first 20km, the weather was good and cloudy though humid. At the final 10km the sun was shining hot and thus very humid. I made only 2 stops as planned; one at NUH Cheers (grabed 2 H2O) and one at Morse road Shell station(mix my repalite).

I had a good run, controlled my speed well thru out, no experience of cramp except battling hard with MF hill and pushing myself real hard to complete the route withing the target time during the last 3km to 4 km with sunny heat. Finally I reached MF in 3hr 19min, felt very satisfied with the timing.

I have run 5 of the 6 Sunday LSD with the MF runners.

20th Sept - MF-Nicol H-B1-and back = 27km - 3hr 30min
http://love-endurance-sport.blogspot.com/2009/09/20th-21st-sept-2009-sunday-and-monday.html

27th Sept - MF-Depot-Port Down-Clementi-Canal-HBF-MF hill - MF = 27km -> 3hr 17min

4th Oct - MF-Nicol H-B1-Mtbatten-Crawford-Telok Blangah rise-MF = 30km -> 3hr 25min

11th Oct - Same as 4th Oct = 30km -> 3hr 39min

18th Oct - YF sea swim with break training.
http://love-endurance-sport.blogspot.com/2009/10/18th-oct-2009-sunday-yellow-fish-ows.html

Now it is time to increase mileage and looking forward to the next few Sunday runs before Stan Chart Singapore Marathon on 6th Dec 09.
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22th Oct 2009 Thursday - MF 10km Trade mark route + 5 km flat

Tonight we did our MF trade mark route; 10km MF hill run with the additional of another 5km loop. When I started the run, I thought of doing a very slow run, but as I soon as I felt my "engine" heated up and form was good, I increased my speed and kept my pace.

My timing:-
10km + 5km = 57min + 27min = 1hr 24min. Tonight was very humid and I was very soaking wet after the run.

I think quite a number of the runners did not do the complete-15km run; instead they dashed up the 10km route which was hard enough.
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20th Oct 2009 Tuesday - Speed Work at Queentown Stadium 5x800m

Tonight we did speed work at Queentown Stadium 5x 800m; 7min per set. We ran to the stadium from MF as warm up, then back as cooled down, approx 4km each.

Timing - 5 x 800m
3.26min, 3.22min, 3.21min, 3.26min, 3.27min. Nice work out!!

Could not even remember when was the last time I did speed work. I actually like speed work more than hill ran; nevertheless, hill run is also very important.......

Anyway, hope maybe next time trainer can call for more sets instead of 5 :)
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18th June 2009 Thursday - Swim and Recovery Run From MF to Esplanade 12 km

Left office at 6pm sharp to do 20 laps FC with buoy swim before joining MF for the run. The swim was not so much on the speed but more on focusing the stroke technique and hip rotation. As trying not to strain my legs too much, and to reserve it for the run, 12 km from MF to Esplanade and back.

Manage to catch the rest of the runners in the nick of time. Tonight there was quite a good turn out, approx. 30 runners or more. Quite a number of new runners, I noticed. Not too long after we started the run, saw Chairman patiently guiding 2 new lady-runners who was quite slow but determine in their run. I think they did not run to the esplanade but u turn early. I hope to see them more often so that they could improve in their run with us.

A bunch of us, Shirley, Amelia, Wong and few other were running behind from the group and I was enjoying the view of a few colourfully lighted up junks float along the river. It was always nice to run along the river, nice aroma of the food from the restaurants though it did make me feel hungry; and at the same time "recce and analyse" what were the restaurants along the river, so could plan to patronise them one day with Lucille. The run was great despite feeling the tiredness of my leg from the effect of the Phuket Marathon.

Took 47 min + 47 min to the Esplanade and back to MF. It was a nice recovery run for me.
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4th June 2009 Thursday - 500m Swim + 10km MF loop Run

I was planning to do 1.5km swim (30laps) and join the MF runners for 10 km MF loop recovery run. Left office at 6pm sharp, but could only start my swim till 6.25pm, and managed only 20 laps. (hmm next time must leave 5.45pm in order to complete 30 laps and run with the rest of the runners). I did a slow slow FC swim with pull buoy, not dare to work on the flutter kick so as to reserve energy to run, thought it would be good not to put too much strain on my leg. Need to take it easy since I have to tackle another marathon in Phuket on the 14th June next week. Yes Phuket trip, my short holiday with Lucille; golfing and running; nice!! after all we need this short deserved holiday since we both have been so so busy for the last couple of months.

The 20 laps timing was 13min + 10sec breather + 13min, not a bad timing I thought. Focusing on the hip rotation and the stroke technique thru out the swim. I was quite happy also as I tried bilaterally breathing which work quite well tonight. After the swim, I tried not to waste too much time; quickly went to the changing room to put on my shoes, hoping to start my run with the other runners, alas by the time I arrived the meeting point, all were gone. I started the run and heard Ivy calling from behind and we caught up the rest just after Henderson road. Running along side with Wong, Shirley and Ivy for some distance. As usual, same old me likes to run fast for short distance route, so I went slightly ahead of them. But slowed down when heading up the slope after Kampong Bahru, no joke; I could feel the legs very very "sng" in the up slope, so walked a little. I don't usually walk up the hill for this 10km route, our MF trade mark route. This time round could really feel the effect after a marathon, the sundown marathon. Wong and Shirley caught up with me at hill top and we completed the rest of the route together at a slow pace. Toward the end I was thinking of doing another 5km loop as it was still quite early to picked up Lucille. But I thought it was quite enough for the night and not to strain my legs further. The timing of the run approx. 1hr 5min. Good work out, swim and recovery run!!!
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26th May 2009 Tuesday - Supposed To Be A 14km Slow Recovery Run, But....

Today's run was Ridley-Holland-Margaret Dr approx 14km. The weather was cool especially after a heavy downpour in the afternoon. I was planning to do a very slow comfortable recovery run enjoying the cool weather and music, and also gave my calf sore muscles a break. Since my speed box was out of order, I decided to maintain HR of max 152bpm thru out this 14km run. And with Sundown this Sat, definitely a slow comfortable run would be ideal.

Started the run accordingly to plan for approx 3km and was running with Julie. Along Ridley I felt my tempo was good and with a very comfortable pace (HR showing 156-158bpm) running along side with Julie who was picking up her speed a little bit; decided to hung on to her pace of probably 5.5min/km. Noticeably this was not Julie's usual pace for weekday training or any training for this matter, she normally run faster than this, so mercifully I could hung on to her pace. Pacing with Julie was always good as hanging on with her speed, I always end up achieving an excellent workout. While running on Margaret Drive, Julie suggested to run on the Park Connector and this was my first time. I found it more interesting and safer running Connector route than running along the boring Margaret Drive.

At the last km along Henderson Rd, we increased our speed and my HR was above 164-166bpm. We finished the run at 1hr 24min according to my stop watch. So sorry to my calf sore muscle that did not have a break and thank to Julie for a good run!!!
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