TB Hill Intervals

Wow we have a huge turnout today! Estimate to have 40plus runners.. We were split into 2 grps.. the 2nd grp will be those who can come under 4.30min per set.. the rest will be in the 1st grp.. abt 30secs handicapp is given to the 1st grp b4 the 2nd grp start to chase after the 1st grp..

1st Set : 5:11
Easy pace at the start, EH, jimmy were joking as we climbed the 1st slope.. haha PS said we still can talk when doing speedwork! Dear (in 2nd grp) overtook us just up the 1st slope.. went to the front n said too slow too slow..

2nd Set: 4:55
Buck up abit for this set.. haha can't catch up with PS.. she's way too fast from the start!

3rd Set: 4:56
Tried to maintain from previous set.. PS was nto feeling well n went back to club.. hahah very tempted to foloow her back but dun have valid reason hahaha.. so cont'd with the intervals..

4th Set: 5:31
My right heel gel insole slipped out of the my cumulus at the start.. stopped twice at teh 1st slope to adjust it back.. think wasted abt 30+secs to do the readjustment..

5th Set: 4:58
arh ren ren ren was wat gg thru my mind.. after the 1st few sets, felt sort of immune to it n just went thru the rythm..

6th Set: 4:51
yes! final set! haha did faster at the slope compared to the previous sets.. dear nv overtake me at the 2nd slope.. so i knew he must have skipped the last set.. haha..

Met Waifung n Peter outside the gym after my shower. They went to Labrador n complete 4 rds ard the park! Missed today training as Waifung was not feeling well and Peter below calf area maybe due to his increased in mileage last wk n we think might be his DS trainer is not providing him sufficient cushion. Take care n recover soon! :D

MF 10km run

Dear n I we went for a 10km run ard MF.. I started off at a moderate pace and tried to maintain it throughout.. soon we reach Seah Im food center n cont'd on w/o stopping at the junction.. i tried to hold on to the pace as we went up kampong bahru. but the higher we went, my pace also slowed down gradually.. dear told me tt i was almost reduced to walking pace at certain parts of the steepest portion tho i felt i tried hard to moved my legs up the last stretch of the steep portion.. once we past the hilltop resturant, it's down slope all the way to Morse rd.. n i changed to free gear mode.. just let my legs run down naturally.. not gg to use addition energy to sped down the slope as it will only risk injuring my legs.. once out of morse road, i tried to increase my pace again.. tried to train on my flat grd pace.. at abt 200m from the finishing pt(TB way traffic junction), i tried to speed n finish it. but dear hold me back.. saying it's no pt doing it.. Oni Speed when we are at the tracks.. so i could feel the sudden change in my pace n just went on to complete normally..

Dear was surprised by my timing as I did in 53mins! need to add abt 2mins as my 10km timing.. Best timing he had ever seen me did b4 after so many yrs for this route.. he could feel that i am getting faster n he actually sweats as he run with me.. saying tt he have to use effort to run with me hahaha.. but actually i already run in this pace when i always do this route during club wkly runs.. it will be good if i can use it for my marathon.. but i will have to do my 1st 10km in 1 hr.. 20km in 1hr06... 30km at 1hr 07.. and the last 12km i shld be able to come in abt 4hr 38min.. tt's abt 25 mins faster than my last yr timing!! really looking forward tt it works.. but i really need to get the rythm in my running and feel the pace to run in.. :D

Distance covered: ~10km __ Timing: 53:07:02

Sentosa

Had a hard time to get myself out of the bed today.. was busy doing my wedding cards yesdae until quite late.. my neck was feeling the strain after prolonged sitting n looking at one position..

Today's route is Club-Henderson-Sentosa(NBR route)-MF(2 loops)-Morse Rd-Henderson-Club.. total distance is ard 22km.. We started at ard 7.30am.. i was running at the front initially.. but after the junction into Sentosa, my legs din really wanted to move and I felt very tired.. so i really went up the slope at my very easy pace after the gateway busstop.. as we head towards the diversion to Sentosa cove, i looked back n din see Peter.. tot he lost his way.. but i knew he ran the NBR.. so maybe he was at the opposite side of the road, I climbed up the flowers platform at the middle of the route and spotted him :D i cont'd my easy pace.. did feel like giving up n walk at times.. arh but cannot lei.. gonna hang on else how am i gg to complete my marathon.. i turned back at times to make sure i can see Peter.. derrick was also doing his relax pace.. saw him waiting for us at some pts.. i signalled to him no need to wait.. as i saw dear at the junction of tanjiong beach.. i ran up n told him Peter behind. i will skip the TJ beach.. meaning 2km lesser.. n head str to 7 eleven for my H2O.. i saw freddy n ronnie followed by ah huat as I enjoyed my drink outside 7 eleven.. Julie came n she suggested to rest for a while.. we went on towards siloso beach.. btu due to some construction works, part of the beach was blocked n we ran up a linkway into the carpark..

I saw Colleen, Goola n enghwa went up a shortcut to the jungle trail.. and i also followed suit.. hehe .. PS n Wong did the usual way from Rasa sentosa.. they caught up shortly n went ahead to chase Enghwa, Goola.. haha.. still enjoying my easy pace run... until Dear came up from behind just after the jungle trail.. haha.. we split routes at the musical fountain.. he went str to the longer route to the gateway whileas i cut acrossed the fountain.. then i realised actually the rest also cut across from there hahaha.. cos this is the NBR ending route :P

I waited for dear to come at the gateway n ran out of Sentosa bridge.. Freddy n Derrick came up too.. they went ahead to MF while we ran to Shell for a refreshing Pocari Sweat n walked back to club talking abt the coming NIE charity night run..

Distance covered: 16km

Kent Ridge

Dear din joined us for the run today due to his gout relapse.. he briefed us on today route and sent us off.. i almost din run .. if not for being kena caught by cm hahaha.. As we ran out to Alexandra after depot road, Adam n I were in front.. only then i realised tt oni both of us crossed the traffic at Gillman's condo..hahaha it was not long before the elites overtook me towards the AYE bridge.. Adam's form was superb today.. he was leading as we head in to Portsdown.. we were stopped by another 2 traffic lights b4 reaching KRP..

Jimmy n Small Chua were trying to make me laugh as we went up the KR slope.. haha i am too chuan to laugh.. haha.. but my hill pace was really very slow.. i need to work hard on this.. I gave the additional loop a miss n told jimmy not to wait for me... went str towards the cannon at the peak.. the part leading towards the wooden bridge was pinch dark! feeling uneasy to run myself.. i waited for the rest to finish their additional loop.. soon Peter, Doreen, Waifung bf, james, ronnie n cm came.. Cm asked us to go ahead 1st.. i asked Ronnie to lead ahead n we followed closely behind.. it was really really superb dark! tho it is abt 200m.. but running in darkness make it seems so long.. i oni keep looking at ronnie white gear n his white nike shoes.. hahaha.. before we finally see the lights at the bridge.. small chua came up n sped on with ronnie n derrick at the exit of e wooden bridge..

By the time i reach Pasir Panjiang, the guys were already out of sight... I looked back n saw Doreen n James a distance behind before I ran back all the way back to the club for my refreshing 100plus..

Distance covered: 11km __ Timing: 1:10:53

Queenstown Track Intervals

Our doc, Adrian joined us today! We gathered at the lobby as Dear will briefed us on the details of today track intervals when we reached the stadium :) As usual, we did a 4km warm up run to Queenstown.

Today track is 1 set of 1.6km followed by 5 sets of 800m.

1st Set -- 1.6km : 7:35:30
1st Lap -- 1:59:60
2nd Lap -- 1:55:70
3rd Lap -- 1:51:20
4th Lap -- 1:48:80

2nd Set -- 800m : 3:38:50
1st Lap -- 1:49:60
2nd Lap -- 1:48:90

3rd Set -- missed it as my polar watch resetted just when i start..

4th Set -- 800m : 3:38:30
1st Lap -- 1:47:80
2nd Lap -- 1:50:50

5th Set -- 400m : 1:38:20
Changed to do 400m for the last 2 sets.. legs jellied..

6th Set -- 400m : 1:39:20

Din tong pang CJ's car this time.. haven run back to club after track intervals for a long time.. gonna start to do recovery run back..

MF 9.3km

Route: Club-Harborfront-MF Hill-Morse Rd- Kampong Bahru- TB Crescent Traffice Junction
Pace: Fast

Distance covered: 9.3km __ Timing:49:00:49

Location Run @ Yishun

My body was still aching after the PSQM followed by BBQ party.. tho oni 5.8km but still felt kinda tired.. almost can't drag myself out of the bed for the location run at Yishun Safra.. :"> Kumaran was still sleeping when we called him if he's ready for us to pick him up.. hahahah..

When Dear n I reached Yishun Safra at ard 6.50am, the carpark was already buzzing with alot of runners from Tampines, Toa Payoh, MF n some sgrunners too.. CM, EngHwa, Goola, Ronnie, Abthony, DO, Uncle Lim, Akira, Mak, Derrick, PS, Wong, Jimmy Chow, Teck Hou and Peter.. Tampines CM, Edmund n his committee briefed us on the route.. 15km- it's the usual route tt we ran during our past sunday run to Seletar camp/airbase..

It is gg to be a relax/scenic run for me today.. hahah gg to take it really very easy.. Dream, brokie, cookie n her hubby were moving in a quick pace along the hot n hazy seletar camp.. saw PS n Wong much further ahead.. hahha their back images were getting smaller n smaller until finally out of sight midway of the seletar air base.. Dear caught up from behind.. tot he went to the toilet at the church.. haha he very relac lah.. no mood to run.. hahah i had the same tots too!! my legs automatically stopped n walk.. haha .. but the heat turned us off from walking at this long stretch.. so our target is --> out of the seletar camp, ard the golf area whereby there's some shade.. i finished my bottle of NEWater n looking forward to the 2nd one at the return route.. we were still enjoying our walk back as alot of runners ran past us one after another... Enghwa, Goola, Mak, Peter etc.. Dear suggest tt we will oni start runnign when cm comes!! hahaha.. the journey back was like very far.. took abt 1hr plus before reaching the last T junction to turn right in to safra.. but cm was still not in sight.. as to escape the glaring sun, i decided to run back while Uncle Lim n Dear cont'd to walk all the way back.. Shirlyn, Rita and David Poh were at the entrance to take the finishing pics.. i quickly waved n laughed n posed for the finishing shots ;)




Tampines committee did a great job in the water support and after run refreshments... each are given a pkt of nasi lemark n drinks.. took club pics after everyone has come back.. lucky the whole event ends b4 the super heavy rain.. else we wld have become drenched chickens hahaha :P

PB 4 PQSM

Dear n I reached TP @3.30pm.. n saw PS in her fren's cute little cooper :D Anthony, CM, Alan, Wong, Derrick, Bug, Elaine, Teck Hou, Tsui Ying, Kumaran, Philip n Jimmy Chow weer already there doing their warm-ups.. =)

The commentator was very super loh soh.. hahaha the gals ard me were complaining y he tok so much n not start the race.. all were very eager to go off.. haha.. becos the big shot was late lah.. w/o him, no one to flag off the race.. hahaha..

The race started at 4.19pm.. we dashed off the 50m track.. Colleen ran past me at the grass patch b4 we turned out off the small gate.. PS and I paced together as we ran along the BR track.. we kept to the grass portion as the main track were full of stones.. making it difficult to run.. soon we saw colleen at the 1st big curve turning and caught up with her.. I followed behind her a short distance before moving ahead.. Alan passed me a distance after the PUB.. followed by derrick after the curve.. Jimmy Chow and Colleen passed me after the canal bridge.. hahaha I got no strength to keep in pace liao.. just gave all I could to finish the race.. my mind was telling me.. it's gg 2 be over soon.. hang on!



PS caught up with me shortly after I entered the small gate.. I was feeling abit jellied when I hit the track.. arh just 300m more.. just then a lady overtook me.. when I attempted to overtake her, she increased speed.. hahaha.. so I hang on and only pushed myself in the last 50m to overtake her and came in after PS ;)

Yes I did my PB for this route!! :D my watch clocked 29:42... I did 31:26 for last yr PQSM... very satisfied with my results :D hahaha

The boys did great too! They are the prize winners; awarded with cash vouchers!! Alan came in 4th in Senior Invitation; Bug, Teck Hou and Ong came in 11th, 12th n 13th in Men's Open Invitation; Babymon n Tsui Ying came in 2th n 4th in Women's Open Invitation; Colleen came in 10th in Women's Open. Bravo! Congratulations!

We went to Adam's place for 2nd rd.. haha this time not to run.. but for BBQ!! hahah run to eat! hahaha.. this is the 2nd time we had BBQ at Adam's place after PQSM.. haha.. hope it will be an Annual Event! ;) had a great time makaning, yakking, bbqing.. also a great session of Beauty talks with Yean, Melissa, Tonglin n Auntie b4 we end the event (^o^)

TB Hill repeats @ own pace

We have a new lady runner today, Shirley.. :D she got to know abt our club thru our website :D Dear has just updated the web with some nice pics ;)

We did a shorter route to TB hill.. went up from TB heights instead of gg to TB way... Alan tok to me abt the new insole he discovered recently, "Spira". Using computerised system to analyse n customised the insole for each individuals..

As we approached the usual running path towards the carpark, part of the TB hill was blocked for construction of the bridge link between MF, TB hill n Kent Ridge.. Dear initially wanted us to do the usual loop + this steep slope part.. but due to the blockage, we have to do 5 continuous rds of the loop n ard the carpark in own own pace.. 45mins time frame was given to complete.. I told derrick it will be very easy for him.. he can easy do 10 rds in 45mins as each rd is abt 1km..

Total Time for 5 rds -- 30:55:1
1st rd -- 5:44:3
2nd rd -- 6:03:1
3rd rd -- 6:16:0
4th rd -- 6:19:1
5th rd -- 6:22:6

PSQM Recce run

Dear was having fever today.. initially we planned not to go down for the run.. but decided to go as the AHM certs were with us.. Alan, CM n PS picked us up at ard 7am.. Thanks! :D we reached tampines safra at ard 7.30am.. Teen, EH, jimmy Chow n Wong reached at 6.40am!! so early!! Small Chua, Chin Whatt, Ronnie, Freddy, Teck Hou, Colleen were also there.. we started at ard 7.45 and headed towards Bedok Resorvoir park..

Each rd ard BR is approx. 4.3km... I did the 1st round in a warm up pace and ran on the grass patches to avoid the stones.. took abt 26mins.. As 100plus was sold out at the VM, I bought a can of coke n asked dear to reserve some for me to drink after my 2nd rd.. I rested abt 5 mins before continuing my 2nd rd.. I ran at a faster pace this time and finished in 24:21:6.. n gulped down the motivating can of coke :)

As we ended our run for the day, Cm showed us Akira's work just next to the entrance of BR.. wow he is really creative! We had our shower back at Safra Tampines.. Alan recommended us to old airport food mkt for nice Lor Mee.. PS got us some crispy prawn rolls n Freddy treated us the carrot cake :D I ordered a very very bitter herbal tea for dear.. the stall lady mention the more bitter it is the more effective it will be.. i just took a sip.. yucks! really very bitter!! dear finished the whole bottle.. Ku Kou Liang Yao... :p Teck Hou also got a small glass to try.. n he showed us his bitter face .. hahahahha