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!" :) :) , , :( :(....
.

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.
.

20th - 21st Sept 2009 Sunday and Monday - MF 27km run and 160km Cycling round the Island

This Sunday MF runners did a 27km run from MF Safra to ECP B1 total distance 27km. Lucille joined the run and was supposed to run by timing; 40 to 50 min before U turn. It was nice of Jamie to take care of her as she was not so familiar of the route. She surprised me by running 90min before making a U turn at the National Stadium; thanks for the encouragement Jamie gave her to persevere her total distance 21km. Glad she enjoyed the run with Jamie and also got some running tips from her.

As for me, my objective was to complete the route with a consistent slow speed of 7min pace. I had the company of Shirly, Siew Lee, Wayne, Wong and Mike running to B1. The gang was considering to make a U turn at Fort Rd SPC kiosk after taking a break; but I encouraged and pushed them to run to B1. U turn at B1 we did, took another break at the Fort Rd SPC again. After the break, I maintained my speed and break off from my running buddies and head on my next break at Anson 7/11. For the rest of the run, applied the 10min run/1 min walk strategy. Arriving MF Safra in 3hr 30 min. Not a satisfactory timing but had to feel contented considering there was no progressive run for the last few Sundays at all.

The next training waiting for me was the Monday ride, 120-140km. However after this long run, I was not too sure if I would want to cycle the next day.

I had a good rest on Sunday afternoon and decided to cycle the next day. Woke up at 4.45am and started my ride from home at 5.10am to Casurina Car park which was only 10km, to meet MJ, HS, AY and Gary at 5.30am. I estimated 20min to Casurina was more than sufficient at the ave speed of 30km/hr, but gosh I took more than 35min to reach Casurina at 5.45am, and perspiration already dripping down my face profusely and soaking wet. At first I thought this could be possible with my tired legs, aching muscle due to long run the day before. I did feel my leg were heavy. I was wondering how could I possibly survive the remainder additional 100km ride for the rest of the day. On second thought 35 min for 10km, somehow it did not make any sense to me. so I checked my bike, and goodness I found out that my rear brake pad was jammed and rubbing against the wheel; for the whole of 10km I was dragging my bike. Good lesson anyway, this would make me always check the wheels before any start. What a mishap I had; I thought to myself. But there was a bigger mishap, MJ bike's seat bracket broke as we were about to ride off from Casurina. He could have tightened the bracket too much. Poor MJ, woke up at 4 plus, made his way to Casurina by 5.30am, only got to ride not more than 5m, unmount the bike and went back home.

We cycled from North to East (Changi and ECP), to South (Shanton way), to West (West Coast and Tuas) and then to the North again (Neo Tiew, Kranji, Woodlands), total distance 160km. We had 4 pit stop-rest, had breakfast at West Coast MacD (MJ joined us) and had lunch at Kranji industrial estate. We also had mini adventures, we were lost at Tuas while trying to cycle our way to Pioneer Road and HS's tyre was punctured at Pioneer Rd.

I arrived home at 3.20 pm, wow on the road for 10 hrs. I enjoyed this ride very much, we rode round our beautiful Island. My first attempt to go beyond 100km, not to mention after a 27km run the day before. I survived the 160km ride but wondered how am I going to run a 42km if I am doing a IM now, not to mention it was without the 3.8km sea swim. It means I am not ready for any IM mentally and physically yet. I need and I want to have more of this ride to condition my mind, body and poor legs :-(

No running on Tuesday, going to give my poor legs and butt some good good rest. Will go swimming as swimming is the best form of recovery.
.