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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