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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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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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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12th May 2009, Tuesday. Labrador Hill Run - 7 loops of 1.2km

It has been quite some time since I last ran Labrador hill. Our deal was to run below 1 hr for 7 loops, and knowing that I was weak in hill run, my own deal was refrain from walking no matter what.

Started my 1st two loop too fast as tried pacing Mrs Teng-to-be. Felt my legs were too heavy on the up slope and insisted that I would not stop to walk, but I faded my run to walk a few steps on my 6th loop, and there goes the saying the will is strong but the flesh is weak, hehehe, ya for tonight. I think I have pushed very hard for tonight hill run, I felt a little cramp on both calf muscle on the way back to club, strangely this has never happened before. Anyway, it was a good run and training. Enjoyed it!

Timing:-
1st - 7.45m
2nd -8.06m
3rd-8.33m
4th-8.27m
5th-8.37m
6th & 7th-17.15m ( took a drink & pee break at 7th loop- 30sec)
Total time = 58m 43s (Total distance = 8.4km)

Club to Labrador - approx. 16min
Labrador to Club - approx. 15min
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28th April 2009 Tuesday. Should have gone for recovery run instead of Telok Blangah Hill Speed Run; 6x1km interval

I should have gone to do a recovery run tonight; strangely I wondered, why didn't I think of that at all. In fact I did think of not doing tonight's hill run because there was a downpour in the afternoon and the floor was wet, and I don't particularly like hill run if floor is wet.

It was a 6 x1km speed run with 4 to 5 min break, and Jimmy encouraged all runners to clock below 4.30min in each lap. I did well in my first 3 laps, could manage way below 4.30min, but at one point in the 3rd lap my HRM showed more than 179 - 180 bpm. I never had such a high bpm before when doing any hill run. I reminded myself that I must not push myself this hard as I was also having slight running nose with bronchial phlegm the last two days. And still having ache and sore muscle due the week end Raw Duathlon, felt my legs was heavy and during the 2 last two laps, I was thinking I should have gone for recovery run instead. I slowed down in the 4th lap, and even slower in the last 2 laps.

1st - 4.18min, 2nd- 4.11min, 3rd - 4.20min, 4th lap - 4.34min, 5th lap - 4.52min, 6th lap - 4.55min.
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21st April 2009 Tuesday, Hill Run - 6 x 1.6km loops

Tonight, I did the hill run with MF runner. Kind of a lazy run for me, I guessed must be due to the brick training that I did on Sunday whereby my legs and muscles were still aching bad. Anyway, I did not really push myself and felt quite guilty actually, but I set my goal to do below 54min at least, and sad to say I did not achieve it. Blame my lazy legs or blame my unmotivated mind... hahaha!!

1st 2 loops - 17.48min
3rd loop - 9.35min
4th loop - 9.41min
5th loop - 9.48min
6th loop - 9.19min
Total - 56min 11sec (9.6km)
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7th April 2009 Tuesday, MF Telok Blangah Figure 8 Loop Hill Run

I was glad that both Lucille and I were fully recovered despite very light occasional cough. She has resumed her gym workout tonight, and I looked forward to doing the hill run.

We have the options of doing 6 to 8 loops within one hour. One figure 8 loop was approx 1.4km, I think. The loop comprised of one gradual slop and one steep slop. I was determined to complete 7 loops within 60 min. But I only clocked 62min 15sec. Better timing next time, ya?

The break down for each loop:-
loop 1 = 7.41min
loop 2 = 8.37min
loop 3 = 9.15 min
loop 4 = 9.00 min
loop 5&6 = 18.36min
loop 7 = 9.06min
Total = 62min 15 sec ( approx 9.8km)

It had been quite a while that I did hill run. Felt great after the run, it was a hard run and I needed it as it would be my only run this week since I might not be running on Thursday because we going for a long week end golfing from Public-Holiday-Friday to Sat. My golfing kakis have arranged golfing in Batam from coming Friday early morning.
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