Just finished reviewing my training for the marathon. Have been following the Furman Institute of Running and Scientific Training (FIRST) marathon program for the past 16 weeks. This program is meant for those able to run 10 miles (16 Km) and comprises only 3 runs a week (very suitable for people like me with no time to run). It basically comprises a Speed, a tempo and a Long run per week. The caveat was: it was going to be tough and injuries was expected. True enough, twice my shin splint came back due probably to the intensity of the speed work. Also lost 2 weeks to the flu.
What was surprising after my review was that compared to last year when I followed another program from Runner's World was that I had not covered much more total distance this year although I have ran many more longer distances this time round. Last year, in the 16 weeks run up, I did a total of 486 km over 43 runs averaging 30km per week with an average distance of 11 km per run compared to 560 km over 41 runs for a average of 35km per week on ave of 13 km per run. May be I could have covered more if I had not lost the 4 weeks to the flu and leg injury?
Last year, I finished in 5.16:10. Can I do better this year? The shin is still sore hopefully it will not give trouble this Sunday.
Monday, November 28, 2005
Monday, November 21, 2005
Run with MR 25
Yesterday, decided to join Sebas and his MR 25 runners for their LSD. Heard the MR 25 runners are fast. A bit apprehensive whether can keep up with them.
There was a group of about 30 runners. They split into 2 groups - the slower one to start first. Sebas and myself started with the so called 'slower runners' at 7 am. The route - MacRitchie to Seletar and back - total of 20k. Within 10 minutes of starting, the front pack was gone from my sight. Whoa! We were already running at app 6k pace and those buggers are fast despite most of them like look way above 45 years old. Sebas said to take it easy - no need to follow their pace. Decided to stick to one slightly older looking guy running about my pace. Then the 2nd batch came and disappeared in a twinkling of an eye. My God and I thought the first group was already fast. I estimated they were all running at 4.50 to 5m pace and we had barely passed Thomson Plaza.
Finally reached the toilet at Seletar. By then, there were only 4 of us left - the rest had already turned back long ago. Stopped to take the Hammergel and chitchat with the 3 runners. Then saw a familiar looking lady running past. Realised it was Carine from sgrunners. Caught up with her and said hi. She was running at quite a slow pace so after some time decided to speed up and left her.
Reached back to MacRitchie alone. The older guy I was sticking with had gone ahead when I stopped at the petrol station to get a drink while the other 2 guys were nowhere in sight. Quite sure they didn't past me. Also no sight of Carine.
Time taken 1hour 58m. Not too bad 6min pace throughout - considering the toilet and the drink break which cost me at least 5mins. Found out later the other MR 25 runners clocked on average 1.20 to 1.40. Sebas took 1.37.
I think better stick to running with sgrunner. These people at MR 25 simply way too fast for me.
There was a group of about 30 runners. They split into 2 groups - the slower one to start first. Sebas and myself started with the so called 'slower runners' at 7 am. The route - MacRitchie to Seletar and back - total of 20k. Within 10 minutes of starting, the front pack was gone from my sight. Whoa! We were already running at app 6k pace and those buggers are fast despite most of them like look way above 45 years old. Sebas said to take it easy - no need to follow their pace. Decided to stick to one slightly older looking guy running about my pace. Then the 2nd batch came and disappeared in a twinkling of an eye. My God and I thought the first group was already fast. I estimated they were all running at 4.50 to 5m pace and we had barely passed Thomson Plaza.
Finally reached the toilet at Seletar. By then, there were only 4 of us left - the rest had already turned back long ago. Stopped to take the Hammergel and chitchat with the 3 runners. Then saw a familiar looking lady running past. Realised it was Carine from sgrunners. Caught up with her and said hi. She was running at quite a slow pace so after some time decided to speed up and left her.
Reached back to MacRitchie alone. The older guy I was sticking with had gone ahead when I stopped at the petrol station to get a drink while the other 2 guys were nowhere in sight. Quite sure they didn't past me. Also no sight of Carine.
Time taken 1hour 58m. Not too bad 6min pace throughout - considering the toilet and the drink break which cost me at least 5mins. Found out later the other MR 25 runners clocked on average 1.20 to 1.40. Sebas took 1.37.
I think better stick to running with sgrunner. These people at MR 25 simply way too fast for me.
Friday, November 18, 2005
1st Eastside Run
Finally managed to get the 1st Eastside Run on yesterday evening. On Tues, Novaflux and myself were sceptical that anybody will join. It just seem so hard to get the 1st run off but finally it happened.
A total of 5 runners came - Bee (the only belle), Cosmic Wind, Vorx, Novaflux, myself and my coach/mentor/running buddy Sebas. We were supposed to run off at 7.00 but Novaflux was late and eventually we set off at 7.30 pm.
We started at Simei St 3, up Simei Ave passed by ITE Simei (where everybody unaminously wished the sports complex could be opened to public); Xilin Ave past Schneker (where Bee works); and turned into Changi South Ave 3, 2, Street 1 back to Ave 3 where a big bunch of workers cheered us on (almost like running the marathon) down to Changi Business Park (next to the PIE going to Pasir Ris and SLE). Part of the path was flooded so we had to walk a bit and then back to Ave 1 and Expo Road. Then we saw the supposingly haunted Pulai tree. The tree is supposed to be 'uncutable' but it is dying. The fig tree growing on it is choking it. As it is, the top that stands out in the past is already gone. Stopped at Expo 7-11 for Novaflux to get a drink and as usual, Sebas to go for his toilet break! Turned into Simei Road and finally through Sunbird Road, Harvey Road before reaching back to Eastpoint. Time taken app 1.18hrs including traffic light, toilet break, walking over water....
Vorx saids he run only once a week but you really couldn't tell cos he was always running way ahead. Very fast. Sebas and Novaflux spent half the run figuring out how to calibrate their polar heart rate monitor/watch. Bee claimed she can't run fast but she also good. I think no problem for her running the half marathon. Cosmic is a strong runner and I think the pace was a bit too slow for him.
Now that the 1st Eastside Run is over - maybe can get the 1st CBD run off the ground as well.
Monday, November 14, 2005
Sunday 13 November 2005
Yesterday was a long day. Woke up at 5.00 am to go for my final long run. Saw thunder flashing and promptly went back to sleep for another hour. Finally took off at 6.30 am. The Mrs was going to use the car later so decided to run from Simei to East Coast and meet her there after the run.
The morning air was cool. Reached East Coast Park in app 37 mins. From the underpass, turned up to SAFRA Resort. Met a relative of the Mrs. U-turn at the Resort. Reached the first toilet. Stoppd for a water break. Alamak, the drink stall has closed down! No choice, made do with tap water. Continued up to Fort Rd, crossed the metal bridge and uturn at the 10 km marker. On the way, met Dan walking with his mother (filial son), Novaflux running with his sister-in-law and the Mrs's relative again. Don't know his name. Look like he's training for the marathon as well. This 10 km - took 1.07 hrs. Very comfortable pace. The sun has risen and it's hot, scorching hot. Stopped for toilet break, followed by a drink and then later at the food centre took my $6.95 GNC energy gel. Don't know whether it's all in the mind but felt more spring in the leg. Finished this 10 k in 1.15 hrs. Wah very slow but energy level running low. Distance so far 32k +/-. Continued up to SAFRA resort again. It's hot, very hot. Can feel the leg starting to seize up. U-turn at SAFRA entrance.
By now very tired and no water. Saw an inviting stretch of shade and decided to pause for a short rest. Ha - the trouble with running without a companion! simply no motivation to push myself that little bit further! The minute I sat down, I knew I was in trouble. The front of both legs started to harden up and cramped. Did some stretching and massage and called the Mrs to drive up to the nearest car park and I tried to walk there to meet her. After walking for about 5 minutes, realised the leg felt light again and decided to run again. Surprisingly, felt good and decided to run the remainder targeted distance but the Mrs called and said she's at the carpark. So final distance ran 37.5 k +/- in a 'record' breaking time of 4.38hrs. Shame - no where to hide my face.
Anyway, despite the slow time - was more optimistic than ever. Firstly, was able to simulate the cramp and most important of all recover from it. This will be very useful during the actual race. Secondly, the experience of running in the hot sun and letting the body get used to the distance and time. The pace today especially during the 1st 20km is the pace I intend to do for the marathon so today was really a good practice.
In the afternoon, attended the sgrunnes gathering talk given by Lim Ngee Huat. His recap of his 168 k run round Singapore really inspired me. If he can do 168k at 52 years I don't see why I can't do a proper 42 at age 43! Also, got many tips and pointers on training. Met many more of the sgrunners. Too bad got no time to join in the run.
The morning air was cool. Reached East Coast Park in app 37 mins. From the underpass, turned up to SAFRA Resort. Met a relative of the Mrs. U-turn at the Resort. Reached the first toilet. Stoppd for a water break. Alamak, the drink stall has closed down! No choice, made do with tap water. Continued up to Fort Rd, crossed the metal bridge and uturn at the 10 km marker. On the way, met Dan walking with his mother (filial son), Novaflux running with his sister-in-law and the Mrs's relative again. Don't know his name. Look like he's training for the marathon as well. This 10 km - took 1.07 hrs. Very comfortable pace. The sun has risen and it's hot, scorching hot. Stopped for toilet break, followed by a drink and then later at the food centre took my $6.95 GNC energy gel. Don't know whether it's all in the mind but felt more spring in the leg. Finished this 10 k in 1.15 hrs. Wah very slow but energy level running low. Distance so far 32k +/-. Continued up to SAFRA resort again. It's hot, very hot. Can feel the leg starting to seize up. U-turn at SAFRA entrance.
By now very tired and no water. Saw an inviting stretch of shade and decided to pause for a short rest. Ha - the trouble with running without a companion! simply no motivation to push myself that little bit further! The minute I sat down, I knew I was in trouble. The front of both legs started to harden up and cramped. Did some stretching and massage and called the Mrs to drive up to the nearest car park and I tried to walk there to meet her. After walking for about 5 minutes, realised the leg felt light again and decided to run again. Surprisingly, felt good and decided to run the remainder targeted distance but the Mrs called and said she's at the carpark. So final distance ran 37.5 k +/- in a 'record' breaking time of 4.38hrs. Shame - no where to hide my face.
Anyway, despite the slow time - was more optimistic than ever. Firstly, was able to simulate the cramp and most important of all recover from it. This will be very useful during the actual race. Secondly, the experience of running in the hot sun and letting the body get used to the distance and time. The pace today especially during the 1st 20km is the pace I intend to do for the marathon so today was really a good practice.
In the afternoon, attended the sgrunnes gathering talk given by Lim Ngee Huat. His recap of his 168 k run round Singapore really inspired me. If he can do 168k at 52 years I don't see why I can't do a proper 42 at age 43! Also, got many tips and pointers on training. Met many more of the sgrunners. Too bad got no time to join in the run.
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