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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