31 Oct 2007 - Running up the slopes

I am beginning to enjoying running up the slope at PGP (Prince George Park), after running for more than 17 km. It is challenging but satisfying, and it also reminds me of lessons to learn in life..
1. Even when running up the hill, some parts of the slope are steeper than the others.
2. There are different strategies to run up the slope. One way is to maintain the pace and do it slowly and steadily. Another way is to sprint or "cheong" up so as to shorten the duration of the pain. A combination of the two is also possible.
3. It helps if we know the place well, i.e. familiarisation and practice helps.
4. Even after the steep slope, we have to be prepared for the worst, i.e. expect more steep slope(s) just before the finishing line.
5. And, to complete it, we have to believe that we can do it. :)

27 Oct 2007 - Another wet one

It rained throughout most part of the run. Did about 28 km though the foot pod registered only 25 km.

Took a Power Bar in the morning before the run and it helped.

24 Oct 2007 - Useful URLs

The total route taken today was 20.5 km. Managed to maintain heart rate at about 160 bpm for most part of the run, except when running up the steep slope at PGP towards the end. The steep slope after 17 km was painful but was good training. :)

My foot pod worked after getting the watch to remove the speed sensor recognised earlier and reteaching it to recognise the sensor again. According to my foot pod, 1 round of Pandan Reservoir is 6.5 km. BTW, the heart rate monitor with foot pod that I am using is the Polar RS800sd.

Had problem sleeping in the night because the run ended only at about 9:30 pm.

A colleague (ML) pointed me to a site which has a SMART COACH that recommends training programmes based on certain inputs. The site also contains some useful articles for marathon training.

20 Oct 2007 - A wet run

The foot pod did not work even after changing the battery. Hence, I ran without it, and only time and heart rate readings were taken, which was not too bad. I maintained my heart rate at a comfortable rate of about 160 bpm and managed to complete the 25 km comfortably. I picked up speed only at the last lap. I will continue to use this technique for longer runs to come.

It rained somewhere between where we ran from NSRCC to Mac's. The rain was refereshing and cooled the weather. The only bad thing is that it also wetted our shoes which will cause blisters if we ran more.

The NIE biathlon was also held near F2 carpark on the same day. It makes me wonder why so many of the endurance events are plagued with bad weather this year. The Terry Fox Run or Run for Hope is still holding the record I know for having bad weather for 3 consecutive years.

17 Oct 2007 - Around the reservior

Ran round the whole Pandan Reservior for the very first time. Part of the reservior was blocked up for construction last year and we could not run through it. I felt good running a complete round instead of U-turning at some point. Also stopped for water at the toilet at West Coast Park's Mac's.

My foot pod did not register any reading at all. It's either the battery is flat or it is spoilt. I will try changing the battery and see if it works.

I got a tip from a friend from Hong Kong.. "a hint from experienced marathon runners, to prepare running a marathon, the one has to accumulate 100km per week a month before the race. So that the body can adapt to striving in fatique. For me, it really works! Otherwise I will hit the wall at about 30km." Indeed, I hit the wall at about 30 km last year. But, where got time to do 100 km per week? That's like doing 5 half-marathons per week. I was targeting to clock 60 km per week.. Hmm..

16 Oct 2007 - Divide and Conquer

A colleague divided the marathon route into 3 sections and asked if I am keen to try them out with him..

1. Marina South
2. ECP (I have been doing this)
3. Kallang-Crawford Rd-Republic Ave

I am keen but he wants to start his run at 5 am, so I need to think and plan ahead..

I am also signed up for the OSIM Singapore Corporate Triathlon 2007 on 3rd Nov 2007. Am doing the 750m swim for the Sprint Relay with 2 other colleagues. Hence, I have resumed my lunch-time swim at NSRCC today.

13 Oct 2007 - Fantastic 4

This is supposed to be our usual 21 km route at ECP, however my foot pod recorded only 18.5 km.

The 4 of us weren't feeling fantastic for the run.. I had a sore-throat and was feeling feverish. GW overslept and was recovering from his ICT. EW felt nauseous during the run. LK started the run with 2 big blisters on his feet and sprained his ankle during his run. However, amazingly all of us completed the run!

10 Oct 2007 - Run slower to run longer

The usual Pandan Reservior route.. Ran at an easy pace so that I can complete it comfortably and prepare to increase the distance at subsequent runs. We only have about 6 weeks of training left and are feeling a bit behind schedule now. With a slower pace, I thought I would have taken a longer time but my timing was surprisingly close to the previous one.

The foot pod is a bit problematic. The last time I ran it recorded 18.3 km, but it recorded 16.3 km for this one which is exactly the same route. I should go and check out if the GPS unit has arrived in SG..

7 Oct 2007 - CK = "chow keng"

Took part in the FINA Open Water Swim today. Was in the corporate race with 3 other colleagues. We swam 1 km each. The ULC folks said I was "CK" and I didn't know what it meant. The answer is in the title. :)

The organisers actually gave me a race pack with a wrong category. Am supposed to be in Men's Masters but they gave me Men's Open. So, I got it changed. Unfortunately, this has led to more mistakes and my timing is now missing from the results. Have called the organisers but they said they are waiting for TAS to respond regarding the missing timings (I wasn't the only one).

The 5 km race was flagged off after I completed my 1 km. A storm came when I was showering and the race was called off. Hence, the ULC folks only swam about 2 km.

3 Oct 2007 - Enough of the fuel belt

Ran the usual Wed route to Pandan Reservoir. Finally remembered to wear the Adidas fuel belt with 2 filled water bottles. The bottles were initially positioned at my lower back but found that they were bouncing too much. Moved them to the front but they were kind of pressing on my stomach. Just continued running. Got a stitch when running back, not sure if it's due to me drinking the water or the bottles pressing on my stomach. Also got a slight backache when getting into my car after everything.

Conclusion: The belt is not good for long distance running, and I don't need hydration for short distance. Hence, I don't think I will run with it anymore.

2 Oct 2007 - First run with Alchemy

Inaugural run with new shoes (Mizuno Wave Alchemy 7). Took a while to get used to the cushioning, but was okay from around 2 km onwards. It's not too bad. There was a slight improvement in my timing but it might or might not be due to the new shoes.