Embarked on a splits experiment today using 19km as a gauge.
In the prior week, 19km 2:00H, Even splits, (Though did not push)
This week, 19km 1:56H (1:03 ; 0:53) but pushed real hard in the final 3km..
Means 1st 9.5 was done in ~6:40min/km pace.....
2nd 9.5 was done in ~5:35min/km pace.....
Shall try the even splits again with a 6min/km
Then followed by a day when I go crazy when I shall attempt 1st 9.5 at ~5:35min/km pace and see how it works out.....
When am I going to hit my sub50min 10km???
(Ms Shirley, you are the inspiration behind this if you ever read this, bet you never knew...saw ur SCSM09Split..first 20km at 50min/10km)
Saturday, January 16, 2010
Wednesday, January 13, 2010
Post SCSM 2009 Post
Sorry folks,
I realised I did not update the post run blog last year... How could I have forgotten?
Headline: Jeff finishes Hand-in-Hand with Dad in the Full marathon in 5:41
Question: So who ran faster?
First 20km? Same la.. had to hold back the pace...
Next 10km? I died.. I seriously died... too much caffeine gave me a abnormal heart beat at 27-29km. I had red-bull pre race, and 3 pack of 2X caffeine gels (8km, 16km, 24km) Seriously, I almost wanted to pull out as it felt really bad. After walking for 2 km... I recovered and abstained for the rest of the race from the gel and managed to push Dad from 35km onwards as his legs started to hurt and cramp up.
So lets start back from the very beginning.
0400hrs: Couldnt sleep well, At Swissotel as usual and just couldnt sleep. Woke up for 2 butter rolls, a powerbar + 1 redbull to flush the food down...
0500hrs: Everything on and walked with dad to start point
0525hrs: Couldnt find the 5:30 marker and stayed with the 6h marker
0530hrs: Here we go
0555hrs: Mandatory customary illegal toilet break behind concourse :-)
Auto-Pilot till the heartbeat thing happened....
Met old friends and overtook an old "rival" who is determined to go back to his 3:30PB next year.
Dunno why, maybe it is no longer like the first run, the exhilaration is no longer there when I completed the run... Maybe I was disappointed that I was far from a sub5H. Not even sub 5:30
Had fun watching my 2 rascals take part in the kids dash though and my, they look real serious :-)
I said this to dad: Now you know the pain, let me know when you are ready to run the marathon again when he was crouched up and couldnt move at the SCB tentage.
His reply 2 days later: When are we running again? :-)
My salute to this gentleman who happens also to be my dad :-)
However, he did not expect that I already started on my recovery run the next day and was rather cheesed I din tell him to go together....hahahaha
Looking forward to SCSM 2010. Cant do sundown as it will likely clash with the arrival of my 3rd child in end May.... Maybe Northface100 in August?HAA! Crazy!
I realised I did not update the post run blog last year... How could I have forgotten?
Headline: Jeff finishes Hand-in-Hand with Dad in the Full marathon in 5:41
Question: So who ran faster?
First 20km? Same la.. had to hold back the pace...
Next 10km? I died.. I seriously died... too much caffeine gave me a abnormal heart beat at 27-29km. I had red-bull pre race, and 3 pack of 2X caffeine gels (8km, 16km, 24km) Seriously, I almost wanted to pull out as it felt really bad. After walking for 2 km... I recovered and abstained for the rest of the race from the gel and managed to push Dad from 35km onwards as his legs started to hurt and cramp up.
So lets start back from the very beginning.
0400hrs: Couldnt sleep well, At Swissotel as usual and just couldnt sleep. Woke up for 2 butter rolls, a powerbar + 1 redbull to flush the food down...
0500hrs: Everything on and walked with dad to start point
0525hrs: Couldnt find the 5:30 marker and stayed with the 6h marker
0530hrs: Here we go
0555hrs: Mandatory customary illegal toilet break behind concourse :-)
Auto-Pilot till the heartbeat thing happened....
Met old friends and overtook an old "rival" who is determined to go back to his 3:30PB next year.
Dunno why, maybe it is no longer like the first run, the exhilaration is no longer there when I completed the run... Maybe I was disappointed that I was far from a sub5H. Not even sub 5:30
Had fun watching my 2 rascals take part in the kids dash though and my, they look real serious :-)
I said this to dad: Now you know the pain, let me know when you are ready to run the marathon again when he was crouched up and couldnt move at the SCB tentage.
His reply 2 days later: When are we running again? :-)
My salute to this gentleman who happens also to be my dad :-)
However, he did not expect that I already started on my recovery run the next day and was rather cheesed I din tell him to go together....hahahaha
Looking forward to SCSM 2010. Cant do sundown as it will likely clash with the arrival of my 3rd child in end May.... Maybe Northface100 in August?HAA! Crazy!
Post Marathon Updates
Well well. Time flies and it is already Mid Jan.
I have stuck on with my resolution on continuing my runs and not taking a long break lilke last year to keep the running in me.
Well, What has happened to me.
Firstly, health:
Pre 2009 Marathon Training Weight = 89kg
Current Weight = 80-81kg
Tummy reduced, waistline shrunk by 2 inches from 36in to 34in, I had to make new trousers for work and most importantly, even my running tights are getting loose at my waist. WOOHOO!
What do I expect to see? Hopefully, I can break back into the 70+ region, 75kg seems achievable by Mid 2010 and If I were to hit <72kgs, It will be the same weight I was at when I was in BMT.
Dun think I will ever be 68kgs again...(VJC running days)
How fast am I running now and what variations have I made for the "off-season" training?
Well, I am currently clocking >30km weekly mileage, comprising of 2X 7.5km on weekdays and 1 long run on Sundays >15km.
The surprising thing is about the strength I have gain and the deliberate attempts to do some off-season speedwork.
I remember when I first started to training for a marathon back 2 years ago, the 6km loop around my place easily took me 50mins. When I extended the loop to 7.5km, We were looking at 1hr to complete comfortably... pushing the pace back then would only yield me a 55min timing.
For the past 3 weeks, I have been pushing the night runs. It started with a 45min 7.5km, then I pushed it to a 43min. Last night??? 42:20. (5:45min/km) Short term aim: sub40min. WHY?
I reckoned I would need to be able to run 10km at a sub 55min pace and feel comfortable to be able to challenge a sub2H half marathon and potentially stretch for a 4:30 Full.
Am I close to it? Well, last weekend's ECP run was 19km done in 2H.. Almost there..
On the previous week, completed 15km at 1:30H... which was 10km/hr pace
Will stretch this to 25km at 10km/hr pace to guarantee a sub 2H half marathon.
Logically,I broke it down to 2.4timings as a gauge. Effectively, I am looking at running 3 consecutive 2.4km at 13:50 pace last night> Which I would already pass my 2.4 for Y1 3 times over. Excellent! (Self praise is no praise)
At long runs, I am running sub 15min 2.4kms like 6 times in a row.......
Next trial, To attempt to last 5km at Sub5min/km> This would definately mean a sub 11min for 2.4 and possibly close to a 10min flat.
I am Excited> Happy> Healthier >Look better (i hope) all because I picked up running again.
If Jeff can run, So can you.
I have stuck on with my resolution on continuing my runs and not taking a long break lilke last year to keep the running in me.
Well, What has happened to me.
Firstly, health:
Pre 2009 Marathon Training Weight = 89kg
Current Weight = 80-81kg
Tummy reduced, waistline shrunk by 2 inches from 36in to 34in, I had to make new trousers for work and most importantly, even my running tights are getting loose at my waist. WOOHOO!
What do I expect to see? Hopefully, I can break back into the 70+ region, 75kg seems achievable by Mid 2010 and If I were to hit <72kgs, It will be the same weight I was at when I was in BMT.
Dun think I will ever be 68kgs again...(VJC running days)
How fast am I running now and what variations have I made for the "off-season" training?
Well, I am currently clocking >30km weekly mileage, comprising of 2X 7.5km on weekdays and 1 long run on Sundays >15km.
The surprising thing is about the strength I have gain and the deliberate attempts to do some off-season speedwork.
I remember when I first started to training for a marathon back 2 years ago, the 6km loop around my place easily took me 50mins. When I extended the loop to 7.5km, We were looking at 1hr to complete comfortably... pushing the pace back then would only yield me a 55min timing.
For the past 3 weeks, I have been pushing the night runs. It started with a 45min 7.5km, then I pushed it to a 43min. Last night??? 42:20. (5:45min/km) Short term aim: sub40min. WHY?
I reckoned I would need to be able to run 10km at a sub 55min pace and feel comfortable to be able to challenge a sub2H half marathon and potentially stretch for a 4:30 Full.
Am I close to it? Well, last weekend's ECP run was 19km done in 2H.. Almost there..
On the previous week, completed 15km at 1:30H... which was 10km/hr pace
Will stretch this to 25km at 10km/hr pace to guarantee a sub 2H half marathon.
Logically,I broke it down to 2.4timings as a gauge. Effectively, I am looking at running 3 consecutive 2.4km at 13:50 pace last night> Which I would already pass my 2.4 for Y1 3 times over. Excellent! (Self praise is no praise)
At long runs, I am running sub 15min 2.4kms like 6 times in a row.......
Next trial, To attempt to last 5km at Sub5min/km> This would definately mean a sub 11min for 2.4 and possibly close to a 10min flat.
I am Excited> Happy> Healthier >Look better (i hope) all because I picked up running again.
If Jeff can run, So can you.
Saturday, December 5, 2009
Ah-Ha!... It is here again
Hi Folks, Yes, I apologise for not posting for sometime.
Well, there have been some changes over the past 2 onths and training has been tough to keep up with when you have a new working schedule combined with 2 bouts of flu and throwing in a ICT and trip all within 8 weeks.
Nonetheless, still managed to survive and hopefully all ready to tackle the course tomorrow.
As usual, Got my powergels ready, double the suppply this year as I bought for dear dad also, which some of you will already know that he is running with me tomorrow.
2 fold aims this year,
1. Finish the marathon hand-in-hand with dad (59+ young man who is running his virgin marathon)
2. Cover it under 5hrs (Which will be a 1hr improvement from 2008)
Let's check on the confidence levels...
Last year, Mileage was low, took a 2 month break in between because of flu again, did final and only "long" run of only 18km 1 week prior to the marathon. Well, just about almost everything that I shouldnt have done.
This year? Mileage loading began in July/August.. Peak mileage of 65km in last week of Oct. Multiple long runs exceeding 20km satrting since Sept.
Ability to cover a 20km at sub6:20 pace... I wouldnt say that this is the best preparations....
But with this, I know that I am much better prepared than last year and it is inevitable that it would be a massive improvement over previous years timing. (Afterall, 6hrs with 9km of walking cannot be too hard to beat)
So whats the plan? Some cut-off timings to meet and some race strategy.
0330hrs Wake up and eat my powerbar with caffeine
0400hrs Some more water and some light stretching
0445hrs Walk down from hotel to start zone
0530hrs Flag off
Maintain 7:00 pace till fort rd
GEL1 at 8km
0640hrs Reach Fort Rd effortlessly (Or at least try to)
Quicken pace to 6:40
GEL 2 at 15km
0745hrs Reach Turn-around point
Steal GEL 3 and consume at 24km
0850hrs Return to Fort Rd
GEL 4 at 30km
Maintain pace as close to 7:00 as possible
0930hrs See Lavender MRT
GEL 5 at 35km
1010hrs Singapore Flyer
1025hrs Padang.....................................
Added incentive to come back on time this year as I need to witness or accompany my 2 rascals for the kids dash!
Have the same belt to carry all the gels and Salonpas spray as per last year.
Bought a new pair of tights but too sexy so not wearing.. (Didnt realise it was so perforated that can see my a**)
Still cant make up my mind to wear the staff singlet or the offical one. Staff singlet is loose... really loose
Remember to vaseline your underarms, nipples, collar area, groin.... anywhere that is in contact with your clothes repeatedly..........
To my dear friends who are running too... good luck!
Remember, the marathon is not a race.. it is a state of mind
I am looking forward to the satisfication of the run and the pain during the process. (Masochistic)
And I am sure you will too. Ta-dahh.... Look out for my finishing time post on FB and as usual, the after-race blog post.
Well, there have been some changes over the past 2 onths and training has been tough to keep up with when you have a new working schedule combined with 2 bouts of flu and throwing in a ICT and trip all within 8 weeks.
Nonetheless, still managed to survive and hopefully all ready to tackle the course tomorrow.
As usual, Got my powergels ready, double the suppply this year as I bought for dear dad also, which some of you will already know that he is running with me tomorrow.
2 fold aims this year,
1. Finish the marathon hand-in-hand with dad (59+ young man who is running his virgin marathon)
2. Cover it under 5hrs (Which will be a 1hr improvement from 2008)
Let's check on the confidence levels...
Last year, Mileage was low, took a 2 month break in between because of flu again, did final and only "long" run of only 18km 1 week prior to the marathon. Well, just about almost everything that I shouldnt have done.
This year? Mileage loading began in July/August.. Peak mileage of 65km in last week of Oct. Multiple long runs exceeding 20km satrting since Sept.
Ability to cover a 20km at sub6:20 pace... I wouldnt say that this is the best preparations....
But with this, I know that I am much better prepared than last year and it is inevitable that it would be a massive improvement over previous years timing. (Afterall, 6hrs with 9km of walking cannot be too hard to beat)
So whats the plan? Some cut-off timings to meet and some race strategy.
0330hrs Wake up and eat my powerbar with caffeine
0400hrs Some more water and some light stretching
0445hrs Walk down from hotel to start zone
0530hrs Flag off
Maintain 7:00 pace till fort rd
GEL1 at 8km
0640hrs Reach Fort Rd effortlessly (Or at least try to)
Quicken pace to 6:40
GEL 2 at 15km
0745hrs Reach Turn-around point
Steal GEL 3 and consume at 24km
0850hrs Return to Fort Rd
GEL 4 at 30km
Maintain pace as close to 7:00 as possible
0930hrs See Lavender MRT
GEL 5 at 35km
1010hrs Singapore Flyer
1025hrs Padang.....................................
Added incentive to come back on time this year as I need to witness or accompany my 2 rascals for the kids dash!
Have the same belt to carry all the gels and Salonpas spray as per last year.
Bought a new pair of tights but too sexy so not wearing.. (Didnt realise it was so perforated that can see my a**)
Still cant make up my mind to wear the staff singlet or the offical one. Staff singlet is loose... really loose
Remember to vaseline your underarms, nipples, collar area, groin.... anywhere that is in contact with your clothes repeatedly..........
To my dear friends who are running too... good luck!
Remember, the marathon is not a race.. it is a state of mind
I am looking forward to the satisfication of the run and the pain during the process. (Masochistic)
And I am sure you will too. Ta-dahh.... Look out for my finishing time post on FB and as usual, the after-race blog post.
Sunday, October 11, 2009
Lesson Learnt
I learnt a very hard and tough lesson today and I thought it would be worth sharing. :-)
Went for a usual ECP run this morning after missing the previous week due to the dreaded FLU bug and it was really a nightmare.
Things started off well and being ambitious and trying to stick closely to my training programme, I decided to ignore the fact that I had only done 1 run in the past 13 days and that being a short 7.5km abeit at a respectable 6:20/km pace.
My schedule had stated that I needed to do a 23km run today. Fair enough, I said to myself. Coaxing myself to sleep early and not get carried away by old movie replays on TV, I drove down to ECP the in the usual routine with my schedule stop at the petrol kiosk to buy my post-run hydration. (Shell, 7-11, can you stop changing the promotional items? I was getting used to buying 2 100plus at $2.20 and now you have forced me to switch to H2O cos it is 2 for $2.60 and the 100plus cost q for $2.20 now)
Started off well, I thought, knowing htat it will be a stretch run as the turn-around point would be 11.5km, I forced myself to stick to a 6:50 instead on galloping to the usual comfortable sub 6:30, in a naive attempt to save some energy just in case.
Well well, it was fine when i hit the turnaround point, still felt good and respectable at 73mins at 11.5km, in fact faster than i wanted to run. THEN. the heat struck.... I have forgotten totally about the stupid heat that comes on at about close to 730 and it just continued to get hotter.
Coupled with the fact that though my respiratory systems were now fully recovered, my legs were definately not conditioned to got for such a run after such a lull.
15km, It all struck. a little pop went behind my left knee, and every single left leg action resulted in a straining pulll on the muscle/ligament (I still have no idea what it is) This, my friends, is a result of over straining yourself when your body is not conditioned sufficiently. It was just a reactive overstride that resulted in this niggling pain. 2.5km on, I stoppped and had the opportunity to relive the memories of walking along ECP with the old uncle and auntie overtaking me... The longest 40mins walk I had to do since the marathon last year. Just to walk another 5+km to my car.
So now, Voltaren is my best friend. I feel dehydrated and slightly dizzy till now when I am typing this due to the heat.
So points to remember my friends.
1. If you have missed training for some time, (1 week, 2 weeks whatever) Please revert to the training programme 1 week prior to you had the break (Which would have been a 17km run)
2. Do not forget that in a country like Singapore, temperatures rise rather quickly and based on my estimations, when it was 830am, it felt like 32-33C already.
3. Remind me to buy a hydration belt. Water bottle carrier, whatever....
4. I just remembered that the last times I ran >20km, I started to use energy gels. Maybe it is about time to incorporate the gels into my weekend long runs to get used to the caffeine kick and also to replenish some carbohydrates. It is not joke, based on my Nike+, I had burnt 1700 calories just in that 2hours run not including the 40mins walk.
5. Breaking in shoes. Wore my newer (Not brand new) Elite 4 for the run today and just like the last time I wore it for a 10km run, it gave me a gentle blister on my right arch. Apparently I have not wore it in sufficiently enough to use it for such runs... Just for background checks, I have wore it for 4 short runs and it seems that i would need to wear it for another 4 at least before it starts molding to the shape of my feet.
So long, I have an uphill task now of increasing the mileage to hit my 32-34 long run by end Oct, early Nov as I am beginning to see that it may be quite impossible to increase my mileage sufficiently. Mathematically, I have 3/4 weekends to do it. I would have to do a 21 next week, 26 the week after, 30 and finally a 34 to meet my "training requirements". That is a nightmare just to think about it.
As a parting message to some of you who I hope that it was due to my little journal and FB updates that you have started to run again. You will soon realise that it is not the marathon that is the hurdle. It is the discipline, drive and finding a continuous source of motivation to make you meet ur training and wake up early to run etc that is the toughest part of running a marathon.
As what Adam Sandler may have said in "Click". It is the process that matters, not the destination.
Jeff out.
Went for a usual ECP run this morning after missing the previous week due to the dreaded FLU bug and it was really a nightmare.
Things started off well and being ambitious and trying to stick closely to my training programme, I decided to ignore the fact that I had only done 1 run in the past 13 days and that being a short 7.5km abeit at a respectable 6:20/km pace.
My schedule had stated that I needed to do a 23km run today. Fair enough, I said to myself. Coaxing myself to sleep early and not get carried away by old movie replays on TV, I drove down to ECP the in the usual routine with my schedule stop at the petrol kiosk to buy my post-run hydration. (Shell, 7-11, can you stop changing the promotional items? I was getting used to buying 2 100plus at $2.20 and now you have forced me to switch to H2O cos it is 2 for $2.60 and the 100plus cost q for $2.20 now)
Started off well, I thought, knowing htat it will be a stretch run as the turn-around point would be 11.5km, I forced myself to stick to a 6:50 instead on galloping to the usual comfortable sub 6:30, in a naive attempt to save some energy just in case.
Well well, it was fine when i hit the turnaround point, still felt good and respectable at 73mins at 11.5km, in fact faster than i wanted to run. THEN. the heat struck.... I have forgotten totally about the stupid heat that comes on at about close to 730 and it just continued to get hotter.
Coupled with the fact that though my respiratory systems were now fully recovered, my legs were definately not conditioned to got for such a run after such a lull.
15km, It all struck. a little pop went behind my left knee, and every single left leg action resulted in a straining pulll on the muscle/ligament (I still have no idea what it is) This, my friends, is a result of over straining yourself when your body is not conditioned sufficiently. It was just a reactive overstride that resulted in this niggling pain. 2.5km on, I stoppped and had the opportunity to relive the memories of walking along ECP with the old uncle and auntie overtaking me... The longest 40mins walk I had to do since the marathon last year. Just to walk another 5+km to my car.
So now, Voltaren is my best friend. I feel dehydrated and slightly dizzy till now when I am typing this due to the heat.
So points to remember my friends.
1. If you have missed training for some time, (1 week, 2 weeks whatever) Please revert to the training programme 1 week prior to you had the break (Which would have been a 17km run)
2. Do not forget that in a country like Singapore, temperatures rise rather quickly and based on my estimations, when it was 830am, it felt like 32-33C already.
3. Remind me to buy a hydration belt. Water bottle carrier, whatever....
4. I just remembered that the last times I ran >20km, I started to use energy gels. Maybe it is about time to incorporate the gels into my weekend long runs to get used to the caffeine kick and also to replenish some carbohydrates. It is not joke, based on my Nike+, I had burnt 1700 calories just in that 2hours run not including the 40mins walk.
5. Breaking in shoes. Wore my newer (Not brand new) Elite 4 for the run today and just like the last time I wore it for a 10km run, it gave me a gentle blister on my right arch. Apparently I have not wore it in sufficiently enough to use it for such runs... Just for background checks, I have wore it for 4 short runs and it seems that i would need to wear it for another 4 at least before it starts molding to the shape of my feet.
So long, I have an uphill task now of increasing the mileage to hit my 32-34 long run by end Oct, early Nov as I am beginning to see that it may be quite impossible to increase my mileage sufficiently. Mathematically, I have 3/4 weekends to do it. I would have to do a 21 next week, 26 the week after, 30 and finally a 34 to meet my "training requirements". That is a nightmare just to think about it.
As a parting message to some of you who I hope that it was due to my little journal and FB updates that you have started to run again. You will soon realise that it is not the marathon that is the hurdle. It is the discipline, drive and finding a continuous source of motivation to make you meet ur training and wake up early to run etc that is the toughest part of running a marathon.
As what Adam Sandler may have said in "Click". It is the process that matters, not the destination.
Jeff out.
Saturday, September 26, 2009
1 month into training. How is it going?
Nice milestones so far, 100km covered, 10hrs of running, average pace of 7:04/km
It is getting easier to run now at a comfortable pace. Just did a 8.4km/hr lasat night and really didnt feel a thing after. It felt almost as if I did not even go for a run though i had definately needed hydration.
The legs were cool and untested
I did a couple of other tests recently.
Last weekend, an attempt to do 2 longer runs within a week.
Did a 13km and a 15km
I then also tried to do a 7km fast run after the 15km the exact next day and to my surprise, I could comfortably clock in a sub 6:20/km
Tomorrow would be another test. I shall attempt to do a 18km along ECP within 2hrs. :-)
Have started to wear in my new Elite4. It is the exact same model as my previous pair.
I have a relatively flat foot and neutral pronations. Thus my concerns were more about arch support which I have had good experience with the 2007 Elite4 model.
Btw, word of advise or if somebody will correct me. I have been always buying off-season models. They go for 40% discount versus the current model and equates to cost saves of about $60 per pair of shoes. The current season Elite4 is retailing for $169, got mine 08 model at $106!!!
Oh, another wonderful discovery. BIRD is rather interesting. I can remember if I had blogged about this. I was on the verge of buying a Forerunner GPS watch but this plan was terminated when BIRD offered to exchanged my konked out Nike+ sportstrap which died on my marathon run last year FOC!!!
And apparently, the waterproofing they built in this year really does work~! hooray.
Going to be tougher going forward. October is when the I have to progress into 3 short run/week + 1 long run. This will lead up to 4 short of ~7-8km + the final 32km test run (2X ECP) planned for the last week of October.
September would probably end with ~140km clocked and need 220 in October (Avg 55km/week)
So, If you guys have time, drop by ECP on Sunday morning. We could go for a run together if you are intending to run at about 9km/hr pace. I start off at AreaB (Fort Road end) and head towards the sailing centre and backfor the 17+kms.....
Till the next post~!
It is getting easier to run now at a comfortable pace. Just did a 8.4km/hr lasat night and really didnt feel a thing after. It felt almost as if I did not even go for a run though i had definately needed hydration.
The legs were cool and untested
I did a couple of other tests recently.
Last weekend, an attempt to do 2 longer runs within a week.
Did a 13km and a 15km
I then also tried to do a 7km fast run after the 15km the exact next day and to my surprise, I could comfortably clock in a sub 6:20/km
Tomorrow would be another test. I shall attempt to do a 18km along ECP within 2hrs. :-)
Have started to wear in my new Elite4. It is the exact same model as my previous pair.
I have a relatively flat foot and neutral pronations. Thus my concerns were more about arch support which I have had good experience with the 2007 Elite4 model.
Btw, word of advise or if somebody will correct me. I have been always buying off-season models. They go for 40% discount versus the current model and equates to cost saves of about $60 per pair of shoes. The current season Elite4 is retailing for $169, got mine 08 model at $106!!!
Oh, another wonderful discovery. BIRD is rather interesting. I can remember if I had blogged about this. I was on the verge of buying a Forerunner GPS watch but this plan was terminated when BIRD offered to exchanged my konked out Nike+ sportstrap which died on my marathon run last year FOC!!!
And apparently, the waterproofing they built in this year really does work~! hooray.
Going to be tougher going forward. October is when the I have to progress into 3 short run/week + 1 long run. This will lead up to 4 short of ~7-8km + the final 32km test run (2X ECP) planned for the last week of October.
September would probably end with ~140km clocked and need 220 in October (Avg 55km/week)
So, If you guys have time, drop by ECP on Sunday morning. We could go for a run together if you are intending to run at about 9km/hr pace. I start off at AreaB (Fort Road end) and head towards the sailing centre and backfor the 17+kms.....
Till the next post~!
Sunday, August 30, 2009
The motivation behind SCM 2009
Hi Folks,
The seasonal runner is back and this time round, he has started his structured training on a good note (Fingers crossed)
Let's reflect on previous years errors/should haves
1. Started late and only did up to 1hr runs and took a 6 weeks break in AUGUST!!! after receivering from flu
2. Ignored that fact that i havent been running for some time and tried to increase mileage at a pace that was too aggressive
3. Training at a pace that was too slow with the focus purely to be able to complete the race
So what is different this year from previous?
1. Nope, I am no longer running for charity this year, I think the economy is not that good frankly and there could be some donor fatigue (I would most prob target the same people :-)
2. Motivation this year is the fact that DAD has finally signed up for the full marathon. He is going to run it with me and I am hoping to finish it hand in hand with him. That will give him the most pleasure to be able to complete his first marathon and do it with his son
So what have we done?
This year is really a family affair. Cohen and Colson have both been registered for the kid's dash, mum and wifey are going to accompany them. The aim is to finish the marathon and come back before the kids dash begin!Everyone gotten their new shoes. As a result of this mega purchase form BIRD, they offered to swap my water soaked Nike+ sportsband from last year that died on me at no charge even though I have lost the warranty.. that's customer service and winning over a loyal customer. But it also meant bye bye to my $650 dream gadget, the garmin gps watch.
But frankly come to think about it, i dun really need it as I am rather aware about the locations that I am running and the distance of each route... so the Free Sportband (rrp $99) came in very handy and saved me some money
So how has the training been so far?
Dad havent stopped running since last year. I did.....
Well, frankly, I have not put in any run since SCM 2008 till about July this year. Almost got tempted to take part in the sundown but that was in Feb and too little time to prepare for May.
Somebody out there, please remind me not to do this again next year. It is not joke starting from scratch and trying to build the running habit again.
I have surprised myself so far. Controlling the monster in me to run longer in the early stages.
Have staggerred the mileage to start from 10k last coupe of weeks, hitting 20km this week.
This is supposed to build up all the way to end Oct where I will hit a staggering 70km before tapering down (that itself will be an acheivement)
A pity again that my ICT falls right smack in between the training peak. I am going to have problems tapering without undertraining in early Nov....
Have uncovered the 5.5m route, 7.8km route, 10km route and multiples of that around my area.
Good that it is slightly hilly and will give me the much needed hill runs though SCM route is generally flat. It will help me fight the "behind Golden Mile 300m uphill run"
Well, what is the aim this year then?
Last year was a disappointment though I had no intentions to aim for a specific time and was just concerned to finish the race. Did it in 6:04.
The target this year is to maintain a sub7min/km pace throughout and complete within 5hrs.
That works out to 70mins/10km and 280mins for 40km ( 4h40m) 20mins for the final dash.
I would likely have to do a 6:50 to meet the target.
p/s: my boss is running the half this year. ;-)
The seasonal runner is back and this time round, he has started his structured training on a good note (Fingers crossed)
Let's reflect on previous years errors/should haves
1. Started late and only did up to 1hr runs and took a 6 weeks break in AUGUST!!! after receivering from flu
2. Ignored that fact that i havent been running for some time and tried to increase mileage at a pace that was too aggressive
3. Training at a pace that was too slow with the focus purely to be able to complete the race
So what is different this year from previous?
1. Nope, I am no longer running for charity this year, I think the economy is not that good frankly and there could be some donor fatigue (I would most prob target the same people :-)
2. Motivation this year is the fact that DAD has finally signed up for the full marathon. He is going to run it with me and I am hoping to finish it hand in hand with him. That will give him the most pleasure to be able to complete his first marathon and do it with his son
So what have we done?
This year is really a family affair. Cohen and Colson have both been registered for the kid's dash, mum and wifey are going to accompany them. The aim is to finish the marathon and come back before the kids dash begin!Everyone gotten their new shoes. As a result of this mega purchase form BIRD, they offered to swap my water soaked Nike+ sportsband from last year that died on me at no charge even though I have lost the warranty.. that's customer service and winning over a loyal customer. But it also meant bye bye to my $650 dream gadget, the garmin gps watch.
But frankly come to think about it, i dun really need it as I am rather aware about the locations that I am running and the distance of each route... so the Free Sportband (rrp $99) came in very handy and saved me some money
So how has the training been so far?
Dad havent stopped running since last year. I did.....
Well, frankly, I have not put in any run since SCM 2008 till about July this year. Almost got tempted to take part in the sundown but that was in Feb and too little time to prepare for May.
Somebody out there, please remind me not to do this again next year. It is not joke starting from scratch and trying to build the running habit again.
I have surprised myself so far. Controlling the monster in me to run longer in the early stages.
Have staggerred the mileage to start from 10k last coupe of weeks, hitting 20km this week.
This is supposed to build up all the way to end Oct where I will hit a staggering 70km before tapering down (that itself will be an acheivement)
A pity again that my ICT falls right smack in between the training peak. I am going to have problems tapering without undertraining in early Nov....
Have uncovered the 5.5m route, 7.8km route, 10km route and multiples of that around my area.
Good that it is slightly hilly and will give me the much needed hill runs though SCM route is generally flat. It will help me fight the "behind Golden Mile 300m uphill run"
Well, what is the aim this year then?
Last year was a disappointment though I had no intentions to aim for a specific time and was just concerned to finish the race. Did it in 6:04.
The target this year is to maintain a sub7min/km pace throughout and complete within 5hrs.
That works out to 70mins/10km and 280mins for 40km ( 4h40m) 20mins for the final dash.
I would likely have to do a 6:50 to meet the target.
p/s: my boss is running the half this year. ;-)
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