Friday, March 31, 2006
Tuesday, March 28, 2006
I have registered!!! have you? if not, check it out here: www.milkrun.sg This is my first run for 2005....did very well for the 10km then...first time in my life and so far the only time that i managed to go under 50min. Unfortunately, they have shorten the route to 8.4km this year.....but I will still go to support the Kids!!!
weather has been turning wet and cool for these few days...i guess is due to chinese QING MING festival which is round the corner...there is fortunately no rain this morning so i woke up early and head out for a run....originally, planning to do some intervals at the reservoirs but decided to go for 2 rounds....the sky was cloudy and I doubt I can see ay god sunrise this morning.... I was going at an easy pace...but feeling uncomfortable somehow...i guess is the change of running form recently that affected my body feel.....did a quite fast pace for the first 2.4km which i normally warmed up by going slower than 14min....then....500m away from the ed of 1 round, my bowel started to move!!! shit shit and I need to SHIT....so i better stop after one round before any disaster happen....... I stopped after completed one round and walk briskly back home...the feeling was gone...i pick up a bit of pace and it came back...so i decided to head home for toilet on the safe side...... It was an easy and relax run for the start of the week..maybe i try to do another easy run tomolo morning.... Shoes: Mizuno wave Rider 8 Distance: 4.3km Pace: 5:34min/km Time Taken: 23:58min laps: 2.4km for 13:38min@5:41min/km 1.9km for 10:20min@5:26min/km 8 chinups
Saturday, March 25, 2006
Thursday, March 23, 2006
Wednesday, March 22, 2006
ultraman posted this in sgrunners' forum: "actually if one can do away with the timing in mind consciously or sub consciously, one tends to achieve a much better result in timing. During any run, never let the superficial elements affect the mind. If you can do that, you will no longer a sub 5 or sub 4, but a new breed of runners with quality and speed." very true words....and i will make this challenge to myself: To complete a marathon without a watch, without looking at the time until i cross the finishing line.... anyone want to try this challenge? Not a good day for me...intended to wake for a slow recovery jog but i did not make it....not determine to get out of the bed. My hamstring are still aching over monday's intervals...so i thought a good swim after work will do it but the weather turned bad....rain came and my work suddenly piled up...got to work OT tonite. I MUST run TOMOLO!!!
Monday, March 20, 2006
The cleaning exercise over the weekend has really drained my physical energy away...i was feeling very tired throughout the day....I have promised SC5 to join him at Tampines Stadium for interval training so the angel in my head said: " just go for a run and u will find you energy back" while the devil on the other hand said: "u r tired and no energy already, somemore u will be doing intervals, u will get injured...go home and have an early nite" I decided to listen to the angel and went ahead to meetup with the Korean Ironman....also joining in SC5 with his interval was Yew, the Langkawi ironman....stress stress...but i decided to do my fast 6x400m to train for my ippt instead of their slower 3x1200m...... after 2 rounds of light jogging and 4x100m striding, we took a sip and went ahead respectively...i was trying to loosen my legs and I was crusing quite fast for the first 200m...42sec...too fast...so i tried to slow down a bit for the next 200m but I din..i managed to maintain the same 42s pace and finish at 1:24min... As I was completing lap by lap....the 2nd straight hundred stretch headwind got stronger which made me difficult to pace properly....but i tried to relax and still hit between 42-44sec....managed to complete 5 rounds within 1:30min which is not within my target of 1:30-1:40min..I managed to maintain a rest interval of about 1:30min.....so i decided to cut back by one round....but the ironmen are finishing their final round so i rested for about 2:30min and paced SC5 for his final 400m for 1:47min.... it was a good interval training for me......at least i know where i standing now in terms of speed endurance level...maybe i will join the ironmen interval when they are back to their 800m laps in few weeks time... Shoes: Mizuno Wave Rider 8 Distance: 2.4km total Time taken: 8:57min total run time Pace: 3:44min/km Intervals details: 400m for 1:24min@3:30min/km 1:32min rest 400m for 1:28min@3:40min/km 1:30min rest 400m for 1:25min@3:33min/km 1:31min rest 400m for 1:27min@3:38min/km 1:40min rest 400m for 1:26min@3:35min/km 2:36min rest 400m for 1:47min@4:28min/km
Friday, March 17, 2006
Did a crazy run tonite....feeling bored running around bedok reservoir area...so i decided to go for a little exploration...since i have no time to run over this weekend, decided also to do my LSD....and happened that sgrunners are having a gathering at esplanade, so i thought is a good chance to run down to esplanade for dinner.....along the way, i also went past my office....i took about 34min to ran from home to office...about the same time i took a bus. reach esplanade and found that there is a Nokia sponsored concert going on....very crowded...finally met up with the sgrunners and listen to choonwei, wildcat and philips chim discussions on supplements and theories...met other sgrunners like sportventure, mythos, diverRunner, DreamRunner, Freddy, Alvo and meteor....a quiet small cosy outing unlike a big and loud crowd in the past...but overall...i had a good run tonite and a good dinner...managed to cover 13.6km comfortably... Route: from bedok reservoir>kaki bukit> ubi>circuit road>macpherson road>kallang riverside park>esplanade Shoes: Asics Nimbus VII Distance: 13.6km Pace: 6:00min/km Time Taken: 1hr 21:32min laps: 2.4km for 14:35min@6:05min/km 1.5km for 08:24min@5:36min/km 1.9km for 11:43min@6:10min/km 1.7km for 10:43min@6:18min/km 2.2km for 14:17min@6:30min/km 2.2km for 12:48min@5:49min/km 1.7km for 08:59min@5:17min/km
Thursday, March 16, 2006
Last nite, I was preparing for my this morning run when i saw the state of my Wave Rider 8 after 3 weeks of running at bedok reservoir with it....I think i better give it a bath soon Every morning is a sunrise run for me at Bedok Reservoir if i managed to wake up...but this morning, i brought my camera phone along just to catch the beautiful sunrise there to share with everyone. Not feeling very good this morning...a bit of ache and felt inflexible at my right hips and right thigh...so i started slower for the first round and took me quite a while before i got warmed up....tried to maintain a quick pace even though i was tired towards the second half......concentrate on my posture and quick steps, i managed to struggle at a average pace below 5min for the last 2km.... is always very difficult to maintain a 2 rounds reservoir run twice a week for a start...i should be better conditioned 2-3 weeks later if i managed to continue running consistently.... Shoes: Mizuno wave Rider 8 Distance: 8.6km Pace: 5:27min/km Time Taken: 46:48min laps: 2.4km for 14:23min@6:00min/km 1.9km for 10:40min@5:37min/km 2.4km for 12:18min@5:08min/km 1.9km for 09:24min@4:57min/km 1 slopes conquered 8 chinups
Tuesday, March 14, 2006
Managed to met up with my cool dudes and chio babes running kakis last nite for B&J....din eat much myself..only had a subway veggie delite half foot....feeling hungry by 10pm and fear that i have not enough strength to run this morning....surprisingly, we also met 2 of the babes from sgrunners and have a short chitchat before we dispersed... managed to slept well last nite and woke up effortlessly this morning for a run....i even woke up earlier than before....headed down to the reservoir and found that 2/3 of the reservoirs are in darkness..wonder what happened to the lighting system...but the sun was up early this morning so i managed to run in the light after my first round....the weather was great...not too hot and not too cold...and the sunrise was great...maybe i try to bring my phone and take photo tomolo morning... feeling my body had recovered well....no major problem except i choked myself with my drink during the started of my 2nd run and this slowed my pace quite a bit for the next 500m before i recover my posture. finished well, feeling great....that the kind of running feel i wanted to regain again.. Shoes: Mizuno wave Rider 8 Distance: 8.6km Pace: 5:25min/km Time Taken: 46:33min laps: 2.4km for 13:50min@5:46min/km 1.9km for 10:27min@5:30min/km 2.4km for 12:26min@5:11min/km 1.9km for 09:47min@5:09min/km 2 slopes conquered 8 chinups
Friday, March 10, 2006
This weekend will be too busy for me to squeeze a run...so i decided to do a LSD this morning, rest 2 days over the weekend and wrack again on mon....this morning was very misty at the reservoir....less runners at 6.30am also..but found that more aunties are out jogging and running.....most of them i have never seen before in the past....so where the uncles? Did 2 rounds of slow but fast strides run....not bad...still can tahan for 2 rounds below 50min.....but will need a lot more runs to reach my 42min PB there.... Shoes: Mizuno wave Rider 8 Distance: 8.6km Pace: 5:41min/km Time Taken: 48:55min laps: 2.4km for 14:28min@6:02min/km 1.9km for 11:02min@5:48min/km 2.4km for 13:15min@5:31min/km 1.9km for 10:09min@5:21min/km 1 slopes conquered 8 chinups
Wednesday, March 08, 2006
Lost in the world today....took a bus home early today and found myself lost....lost in the sense, i do not know how to spend the next 4-5hrs before i hit the bed....i decided to go for a run....lost and confused what to do with my run...i decided to take a run to Tampines Stadium...3.3km/2 miles away....the track was quite crowded...i sat at a corner and took off my shoes....did some striding barefooted to feel the ground again.....rested and walked around....admiring the slim girls and the fast running guys.......finally decided to hit home.....legs felt heavy after all the striding but continue to endure back......i will see if my legs or body will ache tomolo after 2 days of consecutive running...... Shoes: Asics Cumulus VI laps 3.3km for 21:30min@6:31min/km idle on the track3.3km for 20:42min@6:16min/km
Tuesday, March 07, 2006
Not in very good mood today.....woke up earlier than the alarm....grab my WR8 and head out the door.....reached the reservoir and started my engine.....suddenly, feel like venting my anger....started to pickup my speed...decided to maintain a good tempo....looks like my past 2 weeks "extra" drills are doing good....my legs felt free and easy...but not my breathing....once i hit the 2.4km mark..i started to slow down my pace to catch my breath...my lungs are straining but not my legs........as i mentioned last week....this week i will start to pick up more speed for my runs... details of this morning run: Shoes: Mizuno wave Rider 8 Distance: 4.3km Pace: 5:15min/km Time Taken: 22:36min laps: 2.4km for 12:24min@5:10min/km 1.9km for 10:11min@5:22min/km 3 slopes conquered 8 chin-ups to end
Sunday, March 05, 2006
sgrunners are not seow abt running....we are also seow abt food and even sunrise.....as the bulk of sgrunners were up north running KL international marathon....the remaining runners r also not resting at home....we had our first time sunrise weekend run for both sat and sun....thanks Tiwazz or organizing this and he came down to run for both days together with Ronnie....philips ran on sat but decided to have a relax morning by the river and be our jaga for sun... I only went for sunday sunrise this morning....shared a cab with meteor, cosmic and philips, we reached zouk (not for chionging) at 6.30am...ronnie and Tiwazz were already doing there warm ups......we waited hedgehog for 10mins before we took off without him as he came later to meet us at esplanade bridge... We took a 20min run along riverside quay...and along boat quay for about 3km before we reached esplanade bridge to wait for the sunrise.... after feeling the sun glare is strong, we went to esplanade for toilet break before we ran 20min back to our startpoint to find philips...and there we find the relaxing jaga relaxing by the riverside.....thanks to him, we have 100 plus after our run...... After stretching and cooling down.....i was a shaggy dog...craving for food....and we walked from Zouk to Funan 99 kopitiam for a hearty breakfast before i broke away fromt he group and came home to blog...heeee wearing my nimbus, we ran 20min for 3km, rested 48min for the sunrise and ran 20min for 3km back. cheers..............
Thursday, March 02, 2006
I slept too well last nite....auto woke up at 6am before my alarm sound...decided to laze on the bed for another 30min....changed into my ASICS cumulus VI and headed out of the door....unlike the last run which is cloudy, this morning is cloudless!!!.....took a slow light run and maintaining a cadance of about 180 steps per minute...finished one round of reservoir at a very relaxed time....feeling good and healthy again.....probably will start some trial runs to see how my fitness step and also to do some tempo run next week to prepare for my "dunnoe when I taking" IPPT.. went up the small hill and enjoyed the beautiful sunrise before walking back home for shower and prepare for work Shoes: ASICS Cumulus VI Distance: 4.3km Pace: 5:56min/km Time Taken: 25:32min laps: 2.4km for 14:52min@6:12min/km 1.9km for 10:40min@5:37min/km 2 slope conquered 8 chin-ups to end walk on........
Wednesday, March 01, 2006
Came across this interesting and important article from Dr.Romanov's training advice in POSE Method....which i feel is one of the more difficult hurdles to cross for anyone to improve their running habits......is to have the determination to change those bad habits to new good ones.....but sometimes...the problem is, we are unable to identify where our habits are right or wrong....we can only tell if the body is feeling good or not which may be correct or incorrect.....here is where a good coach, a training group or a training kakis will comes in handy......to help identifying what you cannot see by yourself.... Read on....... GOOD AND BAD HABITS IN RUNNING Old habits die hard. - Proverb Men's natures are alike; it is their habits that carry them far apart. - Confucious Habit is "a tendency to act in a certain way or to do a certain things; usual way of acting" as it described in Thorndike-Barnhart Student Dictionary (Harper Collins Publishers, 1992, p.496). Our habits are part of our life, influencing our lives to an extreme level in the good and bad direction. We fall into the habit of doing things not because they are good for us, but because we or somebody else got us into the habit of doing it. We walk the same street, to the same supermarket, to the same movie theater etc. Perhaps it may not be the best way to go to not so great supermarket or movie theater, but we like it, because it is familiar to us. The new supermarket and new movie theater are a bit further than the old ones and therefore a bit more inconvenient. So we are not changing our old routes......Read Full Article here like what we often said: " a leopard canot change its spot, a zebra cannot change its stripes" Run on.....