Labrador

I was super late today.. My fellow clubmates heading towards Depot rd when i reach the club at ard 6.55pm... really cannot believe it took me an hr to get to reach the club.. due to the long waiting of bus 195..

I did a quick stretching and start my run.. I decided to skip the Canterbury portion as it was gettting dark n my run mates shld be out very soon.. hence i headed straight to Labrador park.. Chin Whatt was running out of the park when I just reached the carpark.. my target was to do as many rounds as i can before the rest came in.. Bug came in when I just finish my 2nd round.. Derrick joined me at the start of my 3rd round.. I continued with my 4th round when I saw Ong and a new member just ahead of me... They were abt 100m ahead of me and turned out of the park after 1 rd... I was the last person to run out of the park.. managed to catch up with Ong at the traffic junction and we ran back to the club together..

Distance covered: 10.4km __ Timing: 1:06:34

MF Challenge

Today is the 1st MF Challenge organised by my dear. He always wanted to organise this event and planned to do it annually. with a time frame of 5 hrs, each member is encouraged to complete as many rounds of the 10km MF route as possible. :) Ong did the explanation on the route. It is the usual 10km route which start from: Club-Henderson- Telok Blangah Way-Harbourfront-Kampong Bahru-MF-Morse Rd-Harbourfront-Telok Blangah Rise-Club.

We got our Xiao Sa, Jimmy Chow to provide drinks support for us.. Really appreciate ur efforts! Xiao Sa! While we are doing our 1st MF challenge, some of our runners (Divey, Dream, Lee and Uncle Lim) were also running hard at Phuket Marathon!

1st Rd: 59:56
Was feeling kinda drained n tired.. Rested for an hour to provide support to fellow members with Jimmy and Wong.

2nd Rd: 1:00:03
Yuen asked me to join him for his 3rd round.. and feeling some itchiness on both of my legs, i took a sip of 100 plus and ran off to join him :D He asked me to go ahead and do my own pace. I saw Small Chua at the 2nd busstop as I was running down Henderson rd.. managed to catch up with him at harbourfront. Soon I reached Kampong Bahru n told myself it's a very short steep slope up. just endure. felt better than the 1st attempt. soon it was all the way down of MF n I stopped for a 2 mins water break where Enghwa, Yean and Colleen were. at MF midhill carpark. I followed behind small chua and sped up out of Morse road all the way to the club.

Really kudos to Goola n Laichee for their super endurance! Goola had a bad fall after her 2nd rd n she continued to complete another 2 rds with wounds over her arms n knees. Laichee ran barefooted in her 5th rd!

Intervals @ Queenstown Stadium

Today's training program: 3 x 1.6km; 4 x 800m; 4 x 400m

I missed my Sunday and Tuesday training as I was down with flu and bad headache... I reached the stadium in abt 25mins..

As I just recovered from my flu, I oni did the following sets:

1.6km: 7:36:86

800m: 3:50:99

800m: 3:27:65

400m: 1:45:00

400m: 1:41.87

400m: 1:30:69

On the way back to club, I ran at a faster pace with Ong.. Ong asked if the pace was too fast for me.. I felt it's ok and concentrate in my breathing.. we reached the club in 24mins..

MF Hill via Depot Rd

Supposed to do 7 sets of Hill Intervals at TB hill.. but due to the wet ground, CM suggested to change today's training plan.

Route: Club - Depot Rd - Alexandra Rd - Telok Blangah way - Morse Rd - MF 2 loops -Morse Rd - Henderson Rd - Club

I did my normal pace at the start till Morse Rd... I tried to maintain my pace as I ran up the slope up to the Peak.. By the time i reached the carpark, i felt slightly drained.. it was tough and I was panting quite heavily.. using the same technique which CM taught me as I ran down the slope.. I quicken my pace as I did the 2nd loop up.. this time I felt it much easier than the 1st loop.. maybe due to the shorter stretch upslope compared to the 1st hehe.. I sped up on the returning route to the club.

Distance covered: 10km __ Timing: 1:03:21

Botanic Garden

We started off at ard 650pm.. Today's route is Club- Tiong Bahru Park- Delta Canal-Ridley Park-Botanic Garden-Farrer Rd- Magaret Drive- Delta Canal-Henderson Rd-Club

At the canal, Adam was just behind Kumaran.. wow his form is superb today! I was alone at Ridley part.. Yuen came forward and we ran in to Botanic garden seeing Wong waiting at the entrance.. We ran in together and it was quite dark at the middle portion.. soon we joined Bug, Anthony n the rest outside the last toilet.. I took a quick water break n we moved onto Farrer rd.. Soon the front runners led away.. Yean, CM, Segolene, Waifung and Thomas joined me and Wong at the Holland traffic junction..

I was feeling quite tired at the Magaret drive stretch and slowed down my pace.. I tried to maintain a distance behind Wong and Waifung.. by the time we reached end of Magaret drive, Chin Whatt was just ahead.. and I managed to crossed the traffic light in time with them..

We ran back from Henderson rd. At the last traffic junction towards club, CM urged us to speed all the way back.. Overall is a good run for me.. fast at the start, recovery at the middle part n fast at the last part... :)

Distance covered: 15.5km __ Timing: 1:31:57

My 1st Run @ MR

I got up at 6am today.. alamak gonna be late.. I rushed a cab down and lucky to make it in time to join Dream, Bug, DO, Derrick, Freddy n fellow Sgrunners for their 25km run.. I placed my barang barang in anton's car.. did some stretching as I listened to the briefing on the route :)

We ran in to the official 10km route.. It's my 1st run at MR this yr.. my last run was quite some time back last yr... I wasn't quite used to the trails.. I had my GT2100 with me today.. taking extra care as i landed on the rocks to prevent twisting my ankle.. I chked my watch at the exit of the trail.. 25mins for the 4km route.. Bug n Derrick waited for me.. thanks guys! so paisei... By the time i went past 3rd slope, I told Bug to go ahead without me as he also need to reccee the route for the Ultra MR run.. I U-turn back n saw Meteor n Taz coming at the 1st slope.. they asked me to join them as they going for easy run..

As I ran with Meteor n Taz back to the 3rd slope.. I couldn't believe who is running towards me.. almost cannot recognise him! It's Kelvin, my project partner.. very very nice guy! Wow haven seen him for soooo loooong.. since i graduated from NAP.. Meteror asked if i wanted to join him.. Yes I do! Sorry to leave u guys halfway.. but got alot to catchup with this looong time buddy :) He was with his bro n sis-in law.. We ran and talked all the way up to the TreeTop.. the slopes up was quite steep.. The entrance to the bridge was locked.. we waited for a while.. I chked my watch.. it's almost an hr.. worried tt Dream's grp will be finishing soon, I told Kelvin I need to head back to MR.. n hope to catchup with him again :)

I cont'd with my own run back to MR start pt.. My watch clocked 1:54:26.. not quite sure of the distance.. but no so impt as it was quite fruitful run to catchup with a old time fren hehe..

Intervals @ MF

Today's run is 5 sets of intervals at the MF loop.. But i will be doing 3 sets.. hehe.. We did a easy run up to MF loop carpark.. I did my 4km warmup run in 25mins... After a short rest, CM assembled us for the start of the intervals.. CM sacrifice his run to do the timing for us.. set himself as rabbit for us to chase him till midway up the slope...

My timings are as follows:

1st Set: 8:28:85

2nd Set: 8:29:40

3rd Set: 8:22:59

Most of us went down from the stairs to club.. My hips were arching badly as I walked towards the stairs.. due to the lifting up of my thighs as i ran down teh slopes.. I did some good stretches to lossen up abit.. :D had a great run today!