Intervals @ Labrador

Today's training interval session will be at Labrador park.. tracking back- the last time we did it was in July 2005!! tt's 2 yrs back!! those who have joined us really far back may have forgotten doing it b4... tt's the good thing of blog.. haha.. track back the memories... ;)

We started off slightly late today.. so did a shorter warmup route from Henderson rd to Labrador.. was doing a slow and easy pace at the back of the group.. just to be cautious tt i wun trigger my ITB before the training.. Dear did a quick briefing on the training session.. n ladies got the privilege to start 1st.. Purpose-->to let the guys who start later to catchup! haha.. 850m per set in flat grd condition.. nothing is better than the nice cool breeze in the home-run portion except gonna push harder againest the wind resistance.. 8-D

1st set - 4:05
2nd set - 3:58
3rd set - 4:04
4th set - 4:06

Woah I haven't done intervals for so-sooo long... great feeling.. tough but shiok... right ITB complaint straight after the 4th set.. the slow jog out of Labrador was really so slow tt i felt like walking.. after PSA, heard from PS n Alber tt Ong looking for me.. oops... tot i told him tt i ran out slowly with Yean... waited for him at the power station.. the rest of the journey, we end up walking back to club with Dear n Thomas after the power station..

**gg to need a couple of "shen teng" therapy session to recover... hahaha

MF interval + Stairs

Today's trainer in charge is Jimmy! we did an easy pace up to MF loop carpark.. once everyone assembled, our trainer announce the "Menu" of the day.. Main course is 4.5 loops of the MF loop.. followed 2 sets of stairs PT as desert.. sounds tough huh.. but nothing can stops our members from doing it.. some even increase the desert quantity!

Ladies get to go 1st... the 1st set up was ok.. but i start to feel the strain on my right ITB halfway through the long stretch of the MF down slope.. no choice i gonna slow down.. by the time i can head up for my 2nd set of up slope.. my ITB is quite tight.. n i got to stop, stretch, run, walk and slowly limp up the peak n head to the stairs.. walking down the stairs was a killer.. hence i walked did 3 sets from the mid-stairs and to the top before ending my training for the day...

**another infra-red therapy needed .. (*o*)

Interval at Queenstown

I din do the intervals at the stadium today.. oni did the 4km warmup and 4km cooldown run to and fro club.. only helped to time keep for the 2nd group of runners doing the intervals while chairman take charge of the elite runners...

TB Hill Interval

woah i have missed training for many many sessions.. till i lost count now.. ages since i last updated my post too.. cos nothing much to input due to low running sessions...

Reason: I'm down with my right ITB injury after my goldcoast marathon.. rested for so long still haven't recover.. hai... midway during recovery, accidentally injured my left side of my knee during hse cleaning.. big black bruise... alamak! both sides also kana.. clumsy rite.. haha boh bian.. tt's me lor..

Today suppose to do 5 sets of the TB loop.. but after 2 sets.. i'm forced to stop... my ITB can't take the down slopes.. felt the strain during the 1st down slope.. but ren ren ren..finish the set liao quickly walk to stretch at the bench area.. 2nd set control control.. but the 90 deg turning at the peak makes me felt even worst.. told Dear abt it.. n he said no pt to train like tt.. since this is my 1st session back.. just take it easy n stop for the day.. i had to walk with my right foot slanting in order to feel better.. :(