As per my training plan, i was to do intervals at the NJC track next door but I figured that since I had run hard on Monday at the Westin, I would instead do a longer but slower run this evening. Took my water bottle in hand and headed out to Bishan PCN. The plan was to run at around 9kph or a tad slower for the entire run to give my legs a much needed rest.
As it so happened, i maintained a faster pace than I should have going at about 9.3kph for the first 3-4 kms, and funnily enough, the effort really felt like i was running slower than that. I ran 6kms out, stretched my legs a bit and then came back although towards the last 3-4 kms of the run, the muscles around my shin were feeling a little tired. The 12kms was done in 1:18 which is ok considering the fact that this was meant to be a restful run - need to get the discipline to maintain slower speeds even if I could go faster.
So thats the end of March - 157kms on the road and off it as well. Things have gone according to plan better than i could have ever dreamt of, hope April plays along! :) Happy running !!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Treadmill-ing @ Sydney
I had to make a quick fire trip down to Sydney for a couple of days on work and had to settle for running indoors (on the treadmill in the gym) as I had gone to work straight from the airport and by the time I got back in the evening, it was already around 7.30pm or so.
As per my training plan for Monday, i was to run an easy 5k but when i was in the gym, i felt that running 5km (at the easy running pace) would amount to slacking off and so set up to run a fast 7km (i started running at 8.20pm and the gym was going to close at 9pm). After a warm-up inclined walk for about 5 minutes, i started my run. The speed progression over the 7kms was in kph (10,10.5,11,11.5,12,12,10.5), working out to a pace of just over 11kph, and a total running time of 38minutes. Pretty decent run. The next day evening (Tuesday), i was in flight on my way back to Singapore and thankfully i had planned for it to be a rest day which it ended up being! :)
As per my training plan for Monday, i was to run an easy 5k but when i was in the gym, i felt that running 5km (at the easy running pace) would amount to slacking off and so set up to run a fast 7km (i started running at 8.20pm and the gym was going to close at 9pm). After a warm-up inclined walk for about 5 minutes, i started my run. The speed progression over the 7kms was in kph (10,10.5,11,11.5,12,12,10.5), working out to a pace of just over 11kph, and a total running time of 38minutes. Pretty decent run. The next day evening (Tuesday), i was in flight on my way back to Singapore and thankfully i had planned for it to be a rest day which it ended up being! :)
Saturday, March 27, 2010
Spirits of the Woods - McRitchie trail run
The morning got off to a slightly late start than usual - i was up at 5.50am as opposed to the usual 5.30am and so by the time Sumedha and I reached MR, it was already just past 7am. We had bought 2 hand-held bottles from New Balance yesterday and were keen to use them today as both a hydration pack as well as a fuel belt prove to be an overkill for a distance of 10.5kms.
We got off to a pretty slow start as part of the warm-up, going at about 8 - 8.5kmph for the first couple of kms. I ran ahead and at the 3.5km mark circled back to join Sumedha who was about 3 minutes behind me. As we went through the next 1km or so, we kept the pace steady and at a fork in the path, she told me to run at my own pace and she would follow at her comfortable pace (this was around the 4.4 km mark). From there on, I sped up to 10+kph to see how long i could sustain it given the undulating nature of the terrain. Unbelievably, i maintained a strong run (by my standards) through out the remainder of the run and in fact finished the last 600m of the run at a 11.2kph speed. I ran the first 5kms in about 36.5mins (8.2kph average), and the next 5.6kms in 33.5 mins (10kph average). Total run was 10.6kms in 70mins.
It was a fantastic run for 2 reasons - The latter part of the run was a clear indication of my improvement from 2 months before. And the second reason was after the run, I felt a little sore in my shins for about 20 mins or so and then felt completely fine after that. The first 4 weeks of training has gone as per plan. 9 more to go !! :)
We got off to a pretty slow start as part of the warm-up, going at about 8 - 8.5kmph for the first couple of kms. I ran ahead and at the 3.5km mark circled back to join Sumedha who was about 3 minutes behind me. As we went through the next 1km or so, we kept the pace steady and at a fork in the path, she told me to run at my own pace and she would follow at her comfortable pace (this was around the 4.4 km mark). From there on, I sped up to 10+kph to see how long i could sustain it given the undulating nature of the terrain. Unbelievably, i maintained a strong run (by my standards) through out the remainder of the run and in fact finished the last 600m of the run at a 11.2kph speed. I ran the first 5kms in about 36.5mins (8.2kph average), and the next 5.6kms in 33.5 mins (10kph average). Total run was 10.6kms in 70mins.
It was a fantastic run for 2 reasons - The latter part of the run was a clear indication of my improvement from 2 months before. And the second reason was after the run, I felt a little sore in my shins for about 20 mins or so and then felt completely fine after that. The first 4 weeks of training has gone as per plan. 9 more to go !! :)
Friday, March 26, 2010
Another satisfying 10k at Bishan PCN
Today was one of those days where I felt like I was in the mood to push myself! Feeling good and for some reason, happy about getting to run today. Legs were cooperating and so my 10km run started, with a prayer on the lips that it does'nt rain for the next 1 hour or so as I had taken my iphone along with me for a change to listen to some music.
The first couple of kilometres to the start of the Bishan PCN as usual served as warm-up although I did this at a slightly faster pace than usual (9.3kph). Once I got into the PCN, it was like getting a chance to release some pent-up energy. Although there was the ever so little threat of the niggle becoming nagging, i was having a fortuitous run and decided to push my luck as far as it would go. Down the 1.8km stretch before the 1st overhead bridge over braddell road, i was oscillating between 10.5kph up to 12kph. The overhead bridge is a walk-over literally and then I resumed running until crossing under the CTE and a few hundred metres ahead which marked the 5k turn. Quite a few folks out to run today, and i was overtaken by 2 guys around the 3km mark who were literally floating on the road at 13kph+. Absolutely no sign of any effort whatsoever! Several old uncles were out today too - its inspiring to see some of these guys proving that age is just a number!
I turned back and ran an equally fast return half, and in fact down the 1.8km stretch, held a 11kph+ speed for a respectable while. When i finished my run, I had clocked 61 minutes which was bearable. And more importantly, although my time hasnt improved vastly over the past couple of months, there has been a significant difference in the effort i feel i have to put in. At the end, i wasnt breathless or even fatigued, just breathing a bit heavy and feeling the worked out muscles in the leg. In fact, heart rate dropped to below 120 within 2-3 minutes of finishing the run which is a good sign.
Next up, after badminton tomorrow, is a morning 10.5km run at McRitchie, which I may decide to skip to give my knees some much (k)needed rest! Sundown training plan - So far so good !! :)
The first couple of kilometres to the start of the Bishan PCN as usual served as warm-up although I did this at a slightly faster pace than usual (9.3kph). Once I got into the PCN, it was like getting a chance to release some pent-up energy. Although there was the ever so little threat of the niggle becoming nagging, i was having a fortuitous run and decided to push my luck as far as it would go. Down the 1.8km stretch before the 1st overhead bridge over braddell road, i was oscillating between 10.5kph up to 12kph. The overhead bridge is a walk-over literally and then I resumed running until crossing under the CTE and a few hundred metres ahead which marked the 5k turn. Quite a few folks out to run today, and i was overtaken by 2 guys around the 3km mark who were literally floating on the road at 13kph+. Absolutely no sign of any effort whatsoever! Several old uncles were out today too - its inspiring to see some of these guys proving that age is just a number!
I turned back and ran an equally fast return half, and in fact down the 1.8km stretch, held a 11kph+ speed for a respectable while. When i finished my run, I had clocked 61 minutes which was bearable. And more importantly, although my time hasnt improved vastly over the past couple of months, there has been a significant difference in the effort i feel i have to put in. At the end, i wasnt breathless or even fatigued, just breathing a bit heavy and feeling the worked out muscles in the leg. In fact, heart rate dropped to below 120 within 2-3 minutes of finishing the run which is a good sign.
Next up, after badminton tomorrow, is a morning 10.5km run at McRitchie, which I may decide to skip to give my knees some much (k)needed rest! Sundown training plan - So far so good !! :)
Wednesday, March 24, 2010
Signs of trouble??
I have been having a very weird niggle on my right knee, to the left side of the kneecap, accurately described as a dull pain that does not really prevent me from doing anything. I do know that if I ignored it, I am asking for trouble. Runner's knee is the last thing I want to deal with it and so if i need to back off my mileage, I should and would. I have increased my mileage quite significantly in the past several weeks and therefore need to be extra cautious.
As per my plan today, I had to do an easy paced 10k in 64 mins. I started out about 6:45pm when the evening was bright and fresh after a brief spell of rain. I didnt want to try going out at my normal speed, so ran the first few kms to the Bishan PCN in a steady gentle pace. The niggle remained but I did feel like it was easing up a bit and so picked my pace just a wee bit in the second half of the run. When I did come back home, I saw that I had run the 10k in 67 minutes which was 3 minutes outside my target but I was quite happy with that, as I didnt force myself at all and moreover, was feeling good with the effort.
My next planned run is for Friday, a repeat of the 10km I did today. I am considering changing that to a 30 lap swim rather than a run, to give my weary knees a well deserved break! And as an aside, the Bishan PCN is a great place to run for those who want pleasant, flat terrain which is not too crowded.
Training plan status: 24 days completed in the 90 day plan. And so far, so good !! :)
As per my plan today, I had to do an easy paced 10k in 64 mins. I started out about 6:45pm when the evening was bright and fresh after a brief spell of rain. I didnt want to try going out at my normal speed, so ran the first few kms to the Bishan PCN in a steady gentle pace. The niggle remained but I did feel like it was easing up a bit and so picked my pace just a wee bit in the second half of the run. When I did come back home, I saw that I had run the 10k in 67 minutes which was 3 minutes outside my target but I was quite happy with that, as I didnt force myself at all and moreover, was feeling good with the effort.
My next planned run is for Friday, a repeat of the 10km I did today. I am considering changing that to a 30 lap swim rather than a run, to give my weary knees a well deserved break! And as an aside, the Bishan PCN is a great place to run for those who want pleasant, flat terrain which is not too crowded.
Training plan status: 24 days completed in the 90 day plan. And so far, so good !! :)
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