The Cheery Runner

MF Fitness Test

2010-03-18T22:42:00.006+08:00

Dear planned a fitness test for us today. As we have been doing base training for e past 2 mths, Dear felt it's time to observe if we have been doing it e 'right' way.

Test Criteria: Complete 6 loops of e MF signature 1 mile loop within an hour.

After e safety briefing(due to e wet grd), we start off e fitness test.

1st Lap. - 8:59:95 (shoe lace loosen during midway)
Dear asked me to do my base pace n off he ran for his 2nd loop.
2nd Lap - 9:04:51
3rd Lap - 9:17:95
4th Lap - 9:00:83
Almost got hit by a bike at e peak, I was running on e red tiles pavement when e motorist just rode str towards me. Luckily I managed to swift in time. It was a close shave.
5th Lap. - 8:39:06
caught up w Peter n paced w him to e peak. Cont'd w e momentum at e downslope. Caught up w Wong nearing e end.
6th Lap. - 8:46:78
Finally it's e last lap. Tagged along w Wong's pace. It was a good workout with reasonable effort. my PB for 6 loops.

Total distance: 9.6km ___ Timing: 53:49:08

HK SCM 2010

2010-02-28T13:55:00.000+08:00

Pre-race
Morning: Reported back to school n conducted lesson as per normal.
Afternoon: Lesson ended at 1pm n went back home to get myself ready to e airport. Bused 27 to T1 n checked in upon arrival. Had a nice bowl of Mee Rebus at e T1 staff canteen n waited patiently for my flight. Kumaran n Tram joined me much later @ e boarding room. Flight was slightly delayed again. Finally got on e plane @ 6.10pm n departed Sg @ 6.20pm. Texted dear beforehand tt I will call once I reach. Missed out so much fun n food on Friday, luckily get to eat e superb Soya Beancurd n food @ Dynasty on Sat. hehe Touch down at HK at 930pm. E custom was slow w super long queue but we were lucky to get into an express lane just in time when e officer opened up a new counter. Trained to Tsim Tsa Tsui by Airport Express n called dear. Finally checked into e hotel n zzz. Wat a day.

Sat was great! Shopping n eating throughout haha. Had Tim sum @ 9am followed by a quick shopping spree. Bought 2 tops, 2 dresses n 3 pairs of shoes within 2 hr. Deposit e stuff back to hostel n proceed for part 2 at Mongkok haha. Had lunch at e roasted meat eatery n went to sinho for watches. Dear saw a Suunto GPS X10 very tempted to buy but cost HKD 3800.. manage to resist his temptation n off we went to Fa Yuen st where I got a bag n sports bra muahahaha.. Trained back to Hostel for a short rest b4 mtg e rest @ 6pm for dinner @ Red Ants.. Had a big portion of Baked Cod fish with salted fish n garlic.. Woah very nice but almost killed me w e amt of food guess I had some indigestion as e lunch was at 3. Past another fashion shop as we walked to e bakery.. Ermm bought another 4 tops from there! woah this is e 1st time ever I had bought so many clothes within a day!! PB in my shopping record.. :">

Race
Got up @ 5am to prepare for e race.. Took my raisin bread n a bottle of gatorade b4 heading down to start pt. Dear wished me luck n reminded me abt e target time for each chkpt. I walked to my timezone section (1:50-2hr) n waited patiently. Everyone were excited n cheered on.

I crossed the line abt 1min later.. Everyone were speeding.. Being conservativeat e start, I focused to get my pace n breathing right. Chked my 1st 5km mark - 28:33. Off by 33 secs. Was feeling quite comfortable n my pace gradually increased without much effort.. Took e sports drink at e 7km mark.. It was mint flavour.. Abit like listerine.. I rinsed n spit it out haha.. @ 10km mark, time chk - 26:36 (56:03). Wow I was surprised tt I caught back e lost time n hit my 10km target.. But worrying tt I might be gg to fast, adjusted my pace slightly n tagged along a fellow runner.. Realised tt when I overtake him, he will try very hard to run beside me n overtake... Took e same sports drink at e next 2 WP n took a mouthful each time.. @15km mark (end of tunnel) - 26:05 (1:22) tt's much faster than wat I expected! The last 6km at HK was very challenging with multiple slopes.. I tackled them one after another. It was during this period where I get to overtake many runners n it boost my confidence. Time check @ 19km - 1:43 wow my sub 2 is cfmed! Took 27:31 (1:49) for the last 5km chkpt.. Last km to go.. Crowds cheered for e runners along e way n it was very motivating :D finally e last 200m n e clk was ticking to 1:55.. Crossed e finishing at 1:55... E feeling was great!

No sight of Trevor n gang.. Decided to return to hostel n shower before heading back w dear's stuff. Lucille did her PB too! 2:41, 15mins shredded off! Well done for her as it was a hilly run. She was glad tt she did MF hill training which helped her to tackle all e slopes :D

Dear did his PB too! Completed his full in 3:21 - it was a great race despite e tough route n weather (26deg) for e full marathoners.

Time Split at Chkpt
5km - 28:33:05 (29:26)
10km - 26:36:37 (56:03)
15km - 26:05:41 (1:22:08)
20km - 27:31:24 (1:49:39)
21.195km - 5:29:79 (1:55:11)

Ridley Park - Magaret Drive

2010-02-11T22:54:00.000+08:00

Not much of a turnout today.. haha guess most must be busy preparing for the lunar new year this coming weekend. Enjoyed my run today :D Had Lee's company till Holland road. Was thinking of catching up with Henry but he was no way in sight... later did i realise he was actually behind as he went for a short break @ Esso Farrer Rd. Waved to Sok Hwa n Snr Chua @ MD Hawker n ran on.. Was very much alone along Magaret drive stretch, can';t wait to get out of this long curvy route.. As i exit from MD, saw Peter n Diana ran towards the upslope to Ridley Park.. woah they started really late. Saw Alex @ GESS, our company got bigger as we hit the BM junction, Wee Haur, Alber, Laichee. Hurray managed to burn off some calories before loading more over the weekend!! Hahaha Huat arh!!!

Distance: Approx. 14km __ Timing: 1:20:38

MF 1.6km Loops

2010-01-12T21:21:00.000+08:00

Hurray managed to train down to club today.. did a record of 6 laps ard MF loop with a record timing too! wow!! :D Felt great even after the run!

Lap 1 - 9:40:52
Lap 2 - 9:26:02
Lap 3 - 9:17:06
Lap 4 - 9:04:13
Lap 5 - 9:18:12
Lap 6 - 9:16:70

Total - 56:02:55

MF 20km

2010-01-10T18:11:00.001+08:00

Missed the entire wk of club running.. managed to get the chance to come down for the Sun run.

We got extra company @ clubroom today! Jimmy caught a small snake n Trevor was thinking to keeping it as a pet.. I managed to get it from him and quickly passed to the security officer in a tight container.

Accompanied Lucille for her maiden run of our club signature MF 10km loop. As I was still feeling quite good n full of energy after the 1st lap, I went for the 2nd loop! Surprisingly tt I did tt.. was proud of myself too as I self motivated myself to go for it.. hehe..

Lap 1 - 1:11:16
Lap 2 - 1:02:09

Distance: 20km __ Total Time: 2:12:25

BK Loop

2010-01-04T21:06:00.000+08:00

Managed to get a good workout after a long day at work. Alot of adjustment n adaption to be done for 2010! @o@

Loop 1 - 7:24:98
Loop 2 - 7:34:02
Loop 3 - 7:34:10

Total - 22:33:00

BK Loop

2009-12-30T18:03:00.000+08:00

Did a short 6km warmup run along BK before doing the usual BK loops.

Loop 1: 7:26:95
Loop 2: 7:28;97

Total: 14:55:92

MF 10km

2009-12-29T22:54:00.000+08:00

Last Safra run for the year.. Dear planned a 10+5 km route for us today.. Errr I only did the signature Safra MF 10km route and skipped the +5 part.. :P

still way from the 56min target tt dear expect me to do if I plan to do a sub 2 in HKHM.. *_*

Distance: 10km __ Timing: 58:29:11

MR Ultra-Marathon

2009-12-27T17:35:00.000+08:00

Dear went for his Ultra race @ MR today. I joined him later as I was not running this event. Started my maiden run from home to MR @ 8 am.. the sun was up n glaring.. Ran towards AMK Ave 5, past NYP n all the way str towards AMK ave 2 (I guessed haha) bought a bottle of Pocari @ the Econ minimart. Was kinda of lost as I ran further down.. the greenboard stated turn right to YCK road.. hmmm chose to go straight n turn left instead towards AMK ave 1.. went up a slope n past the private estate before hitting St Nicholas Girls, cont'd on n saw Bishan park. Ran along Thomson Rd and soon I reached my destination MR in ard 1 hr 15mins... hmm so it's quite near to run to MR from home.. abt 12km?

Saw Julie @ the startpt, we waited for our dears patiently lap after lap.. hahaha decided to join Dear for his last lap.. did walk-a-jog for the 1st half as Dear was feeling pain on both of his legs after 42km (4laps!!!) completed in 1:30 mins.. Home sweet home to Zzzzz.. :P

Xmas Eve Run - Punggol Loop

2009-12-24T18:20:00.001+08:00

Finally get the chance to update my blog! Backdated for so long after all the tailsman writing (haha term given by Dear for all the endless marking tt I had been doing since the start of the term hohoho)

Did the usual Punggol Route. Had my footpod with me today, been ages since I last used it. Dear set for me a 6:30-7 min pace.. guessed I'll need to recalibrate as it was beeping most of the time during my run.. only way to stop it's beeping is to run faster.. guessed tt's y I did my PB for this route.. thanks to the haywired footpod.. hahaha.. chked the pace n distance along the way.. distance was abt shorter than what it was supposed to be at each checkpt.. pace was still quite comfortable tho i was doing slighter faster.. overall was a good run for me, managed to control my breathing n pace well today :D hope i will many more such runs in 2010!!

Distance: Approx. 16km __ Timing: 1:29:57

Canterbury - HF

2009-12-22T23:41:00.001+08:00

Went down to club today. Tr Mel Jr planned a 12km run - Canterbury -> Alexandra -> TB Way -> HF -> TB Rise.

Mel Jr, Peter, Stella, Laichee and I were running together in Canterbury. It was getting dark and hard to recognise which way to turn. I managed to guide them thru the correct way and we ran past a hse where 3 boys were playing outside. When they boys saw us, they cheered for Mel Jr n Peter: "Com'on Guys! The girls are catching up, run faster." Hahaha it was so funny!

I held on to my pace and felt comfortable to talk at times. Felt tired at TB rise stretch. Reasonable effort put in for this run. Quite consistent with my pace. Was only stopped once by the traffic today.

Went for a nice makan session to celebrate Tr Mel Jr's Bdae @ Lao Di Fang Henderson.

Distance: 12km __ Time taken: 1:11:38

Buangkok MRT Loop

2009-12-21T21:45:00.001+08:00

Been a while since I last did this loop. Dear said tt he will be doing 4 loops, will try to catchup with me in his 4th and my 3rd. It really helps to push in the final lap when I tot that Dear was catching up from behind. More consistent with my pace today.

1st Loop: 7:36:54
2nd Loop: 7:30:61
3rd Loop: 7:36:65

Distance: 1.5km/loop _ Time: 22:43:80

Queenstown Stadium

2009-12-17T23:58:00.001+08:00

Joined the club run today after resting for > 1 wk after SCM. Tr Ricci planned tracks interval - 5 X 1200m. We did a 4km warm-up run to the stadium. Woah it's really tough running the intervals after a long break. Hard to kick start the engine. After the 3rd set, i was almost 80% drained. Sweating profusely with jellied legs. *_*

Rested the 4th set. Ping paced and motivated me in the 5th set (thanks! :D), carried my heavy legs to last throughout. Flat out by the end of the session. Dear walk-a-jog with me back to club from Bukit Merah side.

Set 1: 6:00
Set 2: 6:03
Set 3: 6:14
Set 4: DNS
Set 5: 6:05

SCM 2009

2009-12-06T21:48:00.005+08:00

Finally after weeks of training, it's D-Day. Woke up at 3am to prepare for the race. My super nice sis sacrificed part of her slp and fetch us to the starting point..

Had a small hooha on the journey --> I removed my watch to apply sunblock.. after applying, I realised I was not wearing my watch.. Ah! I forget to wear my watch, asked my sis to turn back. Shortly after we turned out from AMK Ave 3 exit, I found my watch between my legs.. arh so blur!! cos i forgot tt i had removed it. Dear was abit unpleased n said I so nervous, better dun run.. duh *_*

Saw Peter, Wong and Jackie at esplanade. Oni 1 toilet is available for use and the queue is soooo long, dear n I went over to marina sq to search for toilet as we were denied entry to Oriental hotel.

I walked to the race point alone. din get to see Peter. Stood behind the 445 pacers and waited for the race to start. No horn or bang when the race started. Saw Michael at NTUC building and followed his pace abt 6.20 ~ 6.30 min pace... quite comfortable. We lost each another after the 12km water pt. I started drinking at every alternate WP- those w 100 plus. DO's pacer team came up @ 15km and he cheered me on as his was the 430 grp. Pace was still quite comfortable. Time check @ every 5km.. I'm in pace.. quite consistent. Went for a short toilet break at ECP food center.

Took a strawberry gel from the mashers. Oni took it at the 25km mark. Felt an urge to do a big one. Tempted to go to Mac but after getting 2 sng paos from EH, decided to endure it. Tot it will go away after a while.. argh endured all the way till 29km mark.. ren wu ke ren... desperately asked the mashers for some tissues and rushed to B1 toilet. Spent >5mins. The 1st person I saw after I exited from the loo was Alex, he asked me for salt tablet. gave him one and his 445 grp ran ahead. Amelia came up shortly and asked if I have my Ma-Ma shop with me this yr. Hmm this yr I prepared the least amt of food.. hahah no gels, no bottles, no towels. The 2 toilet breaks took me a good 10mins. *o* Felt I was running faster as compared to last yr..

It was very crowded when FM merged with HFM pack. I picked up my pace after the 32km mark and squeeze through the runners. Many were walking after the stadium. It was super packed at the flyer part when FM, HFM and 10km were merged again. Argh why can't the officials be more considerate and pro in their organising. How can they merge so many people in a 2-3 lane route where most are walking. For those who are running it was really tough to squeeze through and pick up the speed at the last 2km.. it is definitely not a good race for PB if ur timing is 3.5 hrs onwards. Very demoralising to run at the last stretch.. disappointed that there is no indication like the past yrs to separate the runners to run under the correct finishing lane.. it's just like rojak where everyone just run in any lane they like across the finishing line... so disorganise!

If they are targetting for another new record of participants for SCM 2010.. think i will think twice, thrice and ... before i decide to join in the race again... #_#

Distance Timing Split Time
5km 32:36 32:36:05
10km 1:04:49 32:13:67
15km 1:36:51 32:01:38
20km 2:10:03 33:11:96
21km 2:16:41 06:38:36
25km 2:43:17 26:36:32
30km 3:23:57 40:39:41
35km 3:57:04 33:54:04
40km 4:31:55 34:04:15
42.195km 4:46:10 14:25:58

Check out the latest upcoming technology!!

2009-12-04T17:00:00.001+08:00

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Pranav Mistry: The thrilling potential of SixthSense technology | Video on TED.com

SCM Race Pack Collection

2009-12-03T20:59:00.001+08:00

After dinner, Dear n I decided to go for the race pack collection. We reached just in time before the closing.. no queues!!.. in less than 5mins we are out. Walked ard the expo but din get anything for the race... will go without the gels this time since i had not been using any during the training..

The champion chip issued is different from past years... same as that given in Army SBR, so we do not need to return after the run, save the hassle of untying the laces and no penalty fee for losing of chip :D Maybe HK marathon organizers should consider using it too.

Vest wise is so-so, wun be using it for running. More suitable for casual wear instead. Felt the material is kinda rough, especially the threads portion. Will definitely get chaffing at those areas.

Queenstown Stadium

2009-12-01T21:49:00.000+08:00

It has been quite a while since I last came to Queenstown stadium though I always get to see the tracks on the train to NIE. Today is the last interval session with the club before the D-day.

Tr Jimmy planned 3 interval session: 1 X 1200m; 1 X 800m; 1 X 400m (relay). Looking forward to the relay part as I nv did at the club before.. add some fun to the interval with the baton passing.. reminds me of sch sports day which i nv get the chance to try.. sigh...

1 X 1200m - 5:55:11
Lap 1 - 1:59:05
Lap 2 - 1:58:69
Lap 3 - 1:57:37

1 X 800m - 3:51:33
Lap 1 - 1:50:98
Lap 2 - 2:00:35

1 X 400m
din take timing for this lap but it is definitely the fastest that I have ever done.. dear estimated shld be 1:20++ ^o^

NUS - Ulu Pandan Canal - HF

2009-11-29T22:15:00.000+08:00

The weather was quite cooling as I ran along Pasir Panjiang-99 slopes-NUS. Saw Julie enjoying her ice lemon tea @ NUS busstop. Told her that I will be running on as I have my mini pocari sweat. Ivy caught up with us at clementi road and we ran together towards the canal. The sun was shining hard on the ground along the Canal. Finished up most of my pocari. It was hurting for the eyes and I have to keep my head down to avoid the glare. Julie went much ahead and I was enjoying Ivy's pace from behind. Had our 1st water stop @ SPC Holland n Julie was there too. Ivy treated us ice cool isotonic drinks and convinced us to go for the full distance today. Was thinking of returning back from Depot rd initially. I was feeling quite thirsty n grabbed another Gatarade before we cont'd our run. Luckily the weather was kind on us as it turns cloudy on the return route. Picked up a bit on my pace along TB rise.

Was feeling quite good after the run.. not that tired .. had a filling lunch celebration for Eddy ORD @ Zion.

Distance: 23km __ Timing: 2:49 (inclusive of 10 mins break)

Portsdown - Queenstown

2009-11-26T22:10:00.002+08:00

Today run is the usual 14km route from Club - Queensway- Portsdown - BV MRT- Queenstown - Queensway - Club.

Was in the middle pack until the AYE part.. peter asked if I am ready to increase speed since it is abt 8km left.. not confident.. asked him to go ahead n if i can follow, i will just tag behind.. can only keep in sight with him till the BV MRT. Was a traffic behind the middle pack by the time I reached Queenstown CC junction. Checked my watch.. 52 mins.. Saw Peter and Siok Ying at the opposite side of Queensway junction... Din see Ivy.. picked up my pace along depot road n saw peter n siok ying reaching CMPB. Quite a good run today and tested out some good pace along the str paths..

Distance: 14km __ Timing: 1:23:34

Labrador Hill

2009-11-24T23:04:00.001+08:00

Din complete the training today.. just cldn't get myself to run up the slopes.. thomas was encouraging at the 2nd loop... trying to keep me entertained by dancing up the slopes as I struggled.. *o* decided to stop and walked all the way back to club.. thinking back... seems like i always have difficulty doing slopes on the Tues training.. except for once when i did the 7 loops...

Loop 1 - 10:09:25
Loop 2 - 11:46:21

Flyer

2009-11-22T10:44:00.001+08:00

As I ran along the whole stretch of shenton way, there was a strong cool breeze.. it was very nice, reminds me of Gold coast... But the breeze was gone when I reach the Nicoll hwy bridge towards esplanade.. instead the sun took over from there and shined very brightly on the clear blue sky.. I didn't put on my sunblock today! decided to run to the flyer n turn back.. had a short break at flyer.. saw Wong, Shirley, Eddy, Giang having their break too.. got a bottle of pocari from 7-eleven and cont'd my return route to club.. saw Ivy, Siew Lee, EH and Lucille.

As I ran towards DBS building, a group of bikers sped past and I heard someone shouting out my name from behind.. it's Melvin Jr! PS and alber were also in the grp.. saw another grp of bikers as I ran along keppel rd too.. nice to see more n more locals into sports nowadays.. not much of a shade along the TB way part except for the small portions from the trees, so i did tempo along this stretch.. slowed down in the shade and sped up for the sunny part... :D

Distance: 18km __ Timing: 1:59:44

Punggol - BK MRT

2009-11-18T19:34:00.006+08:00

Missed 2 training sessions for the past 2 days due to the rain... Was in a short dilemma if I should go for a morning run to make up for it.. glad that I managed to convince myself and made the right decision to do it as it started to pour from 4pm till late evening...

Got on my gear and off I went for the usual 15km ard my neighbourhood. The early sun was still cosy tucked in by the light puffy clouds. Running at my comfy pace of 7min/km, I enjoyed the cool breeze as I headed towards Punggol. Tot of getting a bottle of Pocari from Ang Mo, but they were closed. Ran past the construction sites and decided to turn to SPC @ Edgefields to grab a drink. As the working force were buzzing their way towards punggol NEL, I observed something common in them. They were not smiling, their expressions looked stoned and tired. Even the drivers on the road looked very much the same. Many thoughts came by to me. What's life? Work for the sake of pleasure or survival? Are you enjoying what you are doing now? Up to date, yes I do. Many may say that reality is different, many a times it just not within our control. How much risk are you willing/able to take/adjust? There's so many perspectives that you can take... it's your choice.. your life...

As I headed towards Sengkang, traffic was heavy which made running difficult. Stopped a couple of times. Not much of the cars were travelling along Anchorvale - Fernvale, which makes the air much fresher and less noisy. By the time I exit from Fernvale, the sun is already out- big and bright in the clear blue sky. Din stop at YCK Shell as I still had my drink.. cont'd all the way to back. Legs were ok.. stretched and had a short rest at BK MRT enjoying the greenery view and light breeze... :)

Distance 15km __ Timing : 1hr45mins

MF - ECP Mac

2009-11-15T21:41:00.002+08:00

Dear and I were down at the streets before 6am.. no sign of a cab at all. Dear made a quick decision to take the train instead when the train arrival display indicated "Harbourfront 2mins". Saw Derrick, Simon, Laichee, Shirley, Wong and Yuen on our bus ride to the club.

Had a short chat with Henry, Lucille, Enghwa and started off 1st at 7am sharp. Engine was slow in starting up today. Calfs felt achy tho I had a superb good rest yesterday. Doesn't felt like running at all. Felt like walking when I reached Shell. Be patient and just go slow, dun stop. Henry caught up with me at Harbourfront and asked how long will I be running today. Up to ECP Mcdonald which I really hope I can do it. Weixin past me at the railway station, told me that he will be running slow today as he had a full day of ball game @ Sentosa cum a late nite show till 2am this morning. But in less than 10mins, he was already out of my sight.. that's the slow of fast runners! *o*

It was only when I reached DBS that I felt warmed up and felt like running.. weather was very nice and the road was cleared with the Apec meeting, i was running in the 1st lane at most of the times towards Flyer until Freddy came up from behind and asked me to run on the pavement. :P Reached the flyer in an hr in a comfortable pace that I could talk. Stopped for a 2min break at B1 Wenlong's pitstop, topped up my pocari bottle with 100 plus and went on to Mac. Felt a blister on the right side of my left big toe as I ran... did some adjustments so I wun feel it else it's really hard to run.. Saw Julie, Laichee, Micheal and Ivy on their return route. Dear was surprised when he saw me at Mac, tot I wld run up to B2.. asked me to be careful and off he went. Time check - 1 hr 57 min for 16+km.

Had another break at B1, topped up another can of 100 plus to my bottle plus another can. Din take any gels or chocs as I told Ivy tt I wanted to burn off my fats.. :P quite mental as I ran along kallang, looking forward to reach flyer. Planned my next pitstop @ Lau Pa Sat Cheers, no Pocari oni 100 plus and Sportswater.. decided to go to 7-eleven at Anson.. the drink pushed me on.. saw Ivy at Tanjong pagar and told her that i gg to 7-eleven. Grabbed Gatorade and off I went. 3hr 40min... last 5km to go... just keep going.. my lower back and side of my hips were hurting.. so glad to reach the club. took me 2hr 14mins for the return route from Mac .. Lie flat on the grd n asked dear to massage my lower back to relieve the pain...

Distance: 35km (inclusive of breaks) __ Time: 4hr 12 min

Stairs

2009-11-13T23:04:00.000+08:00

Did 4 sets of stairs today.. was asking dear how come he can do so fast... seems like no matter how I ran up, the timing is sort of stagnant there... maybe I should try going up 2 steps at a time instead of 1 at a time.. hmmm

Set 1: 2:03:21
Set 2: 2:01:73
Set 3: 2:03:35
Set 4: 2:02:50

Canterbury - Kent Ridge

2009-11-12T22:26:00.000+08:00

Tr Mel gave a chop chop briefing and off we went for today's run. It's the same route as two thurs ago, Canterbury - KR 3 loops. Hmm seems like the usual fast runners were doing easy at the beginning... managed to cross the Tr junction into Canterbury with them.. chked my time at the end of depot rd, 12 mins.

Quite comfortable with my pace all the way up the zig zag slope to KR. It was quite slippery at the middle part. I almost lost my grip but managed to get back my balance in time. Called out for Giang to turn right (stairs) instead of left (canopy walk). Walked up the dimly lighted stairs n Tr Mel & Trevor overtook me.

I pushed myself up the slopes, tried to maintain consistency for each loop. Leaned forward n lifted up my legs abit. Struggle abit at the last loop, glad to pushed thru. Lucky the returning downslopes helped in the recovery. Dear waited for me at the end of the slope of Canterbury.. asked if i did 4.. i din opps... :P

Club - KR: 28:40:55 (4.5km)
Lap 1: 6:41:01 (1.1km/lap)
Lap 2: 6:26:85
Lap 3: 6:30:14
KR - Club: 29:47:88

Distance: 12km __ Total: 1:18:06

MF Loops

2009-11-10T23:51:00.000+08:00

Haing a tough time at the 2nd loop... terrible.. not panting that hard but just that my legs just dun feel like moving at all.. have problems with gg up slope.. felt like i was in slow motion.. dear overtook me at the end of my 2nd loop (his 3rd).. asked me to run slowly .. maybe my technique is wrong.. or am i feeling tired from mon's run? hmmm.....

Loop 1: 10:21:91
Loop 2: 11:12:85
Loop 3: 10:44:73
Loop 4: 10:49:49
Loop 5: 7:08:21 (up to stairs)

Total: 50:17:19

Buangkok MRT Loop

2009-11-09T20:31:00.002+08:00

Missed sun's LSD last sun as Dear was down with high fever and diarrhea since friday.

As Dear just recovered, he would be doing his training pace and wanted to do 6 rd of the bigger loop. But I managed to convince him to be my pacer for today session. After our warm-up, he did his pace and I just followed. It seems so easy for him, as I observed him from behind. His movements were so relaxed but I was on full power mode, chasing behind him like mad. *o*

The gap started to widen after the 2nd half of the 2nd loop, my fuel started to run low. I had no chance to control my breathing as I was busy panting, picking up my legs and grasping for air. Dear looked back twice and slowed down a bit for me to catchup. It was really endurance to go for final loop. So glad that I crossed the imaginary finishing line..

Check my timing.. shredded off 30s from the previous PB for this loop.. it makes alot of difference with a pacer..

1st Loop: 7:19:94
2nd Loop: 7:28:12
3rd Loop: 7:43:21

Total: 22:31:27 __ Distance: 1.6km/loop

Delta- Tanglin

2009-11-05T23:30:00.001+08:00

Not much of a turnout today as it has been raining the whole day, but luckily it managed to stop just before we started our run. The ground was very wet and slippery.

Today's route was to Delta Canal- Holland-Margaret Dr-Henderson.

It was nice and cool with light drizzle at Canal stretch. Snr Chua asked me about my NIE course which will end by the end of Nov. We caught up with Enghwa and Wengkong at ex-Republic poly traffic junction. Told Enghwa that I would be doing the 10km route instead of the 14km. She joined me and we did an easy pace. My right sole was still in pain as I landed each time. But not as bad compared to walking, which I had to limp at times to ease the pain.

By the time we reached the same traffic junction, Derrick and Laichee were there too. Peter overtook us at GESS. By the time we reached the club, more than half of the 14km runners were already back. It was an easy cooling run :)

Distance: 10km __ Time:1:19

TB Hill loops

2009-11-03T23:24:00.002+08:00

Almost tricked by the weather today... the sky was pitched dark with gloomy clouds that many tot that it was gg to run.. think Mel Sr clouds blowing skill is superb to blow it away.. haha

As briefed by Tr Jimmy and SO Dear tt in any case there is rain, the exercise will be cut. With no further ado, we started off the interval training - 8 sets of 1200m.

1st few sets were still quite manageable, from the 4th set onwards, my hands and legs were already wobbling. Mental mental mindset mindset was all in my mind. Guess i really tested the limit when i felt like i was crashing down by the end of 6th loop... told myself i can do it for the 7th.. just go by momentum... dear held my cold hands and suggested i better stop.. my body was turning cold.. cold sweat with weak arms n legs *o* walked real slow down back to club with dear n henry..

Had a fulfilling supply of sweet wine grapes from alber, it was like a great recovery fruit for me.. the sugar level seem to help me to regain the lost energy, else i think i would have been half dead by dinner time. dunno how much i ate, at least 3 handfuls of it. haha.. was asking everyone to try it too :P

Loop 1: 5:39
Loop 2: 5:27
Loop 3: 5:34
Loop 4: 5:42
Loop 5: 5:48
Loop 6: 5:45
Loop 7: 5:47
Loop 8: DNS

MF - ECP B1

2009-11-01T11:45:00.002+08:00

Started off with Julie and Henry today, was worried if I was running too fast at the beginning as I felt abit breathless to talk.. time checked at harbourfront, 14mins.. 7min pace.. much better. Caught up with both of them at keppel traffic light, told them that Ong told me to run in a pace that I can talk, haha and i occassionally does chk by asking myself if i can still talk. of cos when no one around else people might think that i am mad or something.. haha

Ran past many female runners along esplanade - nicoll highway. saw Lucille and she was looking good! improved her 10km timing to 1:10, well done! It was GE women 10km run which i participated once in 2006. Good thing about running on event day is that there's road closure and free drinks (of cos after most of the runners have past that WP). I topped up my bottle at nicoll highway WP and cont'd on. Julie and Henry were long out of my sight.Took 1hr10mins to reach the end of nicoll bridge.. Dunno why i had a thirst to drink today, kept taking sips of water from my bottle. maybe with a bottle in hand, it's hard to resist and psychologically had an urge to finish off everything. Saw Dear abt 100m behind of TH exiting ECP as i ran towards B1. Time checked again... 1hr 39mins at B1 (U-turn point). My mini Pocari bottle already emptied.

Took a 5mins break at SPC @ Tanjong Rhu estate. Walked abit towards Mac and finished half a bottle of my just purchased Pocari. Told myself i better stop drinking. Transferred the remaining to the mini bottle and dragged my feet on. Laichee and Freddy past me b4 the stadium. Refilled my bottle with mineral water at another GE WP (closed shop with no officials) at kallang park. Was all alone running until Freddy came up from behind again. was bit of surprise as he had overtook me much earlier, he had a bad stomach day today.. cleared 3 times during the run.. asked him to aim for flyer for the next pit stop. As his image get smaller and smaller and then totally out of my sight, i was wondering how much time is my foot resting on the ground before the next stride since that detemine the pace that I am running. How should i coordinate my stride whereby i will not feel breathless as I run faster? Can i breath normally with fast strides? How to do that???

A kind GE official let me refill my bottle with 100plus syrup at the last pitstop before flyer.. lucky i have 3/4 of water left as i din really like the taste of plain water during runs, felt tt my legs were cramping up with the water. The 100 plus came in handy to last me through the entire run. Din stop at Anson 7-11 tho i was tempted to.. haha but told myself that i have been drinking too much, shld be able to last without water for the last 5km to club. Easy comfortable pace that was not really tiring.. glad to completed my 1st 30km after the past few wks of training

Distance: 30.5km __ Time: 3:41

Stairs

2009-10-30T23:47:00.000+08:00

Did 3 sets of stairs today... slower than previous time #_#.. guess i still din get the feel in running up the stairs..

Set 1: 2:10:36
Set 2: 2:04:96
Set 3: 2:05:40
Set 4: 2:06:91

Canterbury - Kent Ridge

2009-10-29T23:26:00.002+08:00

Was slightly late to the club today. My lesson starts at 3.50pm instead of 3.30pm because one grp was super late for lesson. One of their mbr even came an hr late for the class!! luckily we din wait for him for the lesson to start... so inconsiderate of them to drag back the presenting grp n the rest of the class.

Dear briefed the group on today's route but many ran the wrong way at the kent ridge part. Guess it was hard to recognize the route at night. I reached the start of the KR loop in abt 30 mins. Did 3 loops, just go by momentum, felt abit tired by the end of it. Guided Marcus n Giang back towards the mini 99 slope to Canterbury.. my brain felt like cramping up.. weird.. was like i was very stress up in today's run instead of feeling relax... i walk a-jog out of canterbury.. Yean n Chay past me.. soon dear came up from behind and we ran back to club from depot road. Surprising although i walk-a-jog quite a fair bit at the canterbury... the total time clocked for the return journey is a mere 33mins... 3 mins more minus distance from the broadwalk part tt i did earlier

Loop 1: 6:47
Loop 2: 6:42
Loop 3: 7:06

Total time: 1:24 __ Distance: 13km

MF Loops

2009-10-27T23:50:00.000+08:00

Guess Dear must be quite disappointed that most of us din go for the 7 loops despite the additional 10 mins to motivate us to complete today's training.. hai...

Legs were abit achy after yesterday's run. I had problem running up to the MF carpark. Felt like I am retracing back half a step each time I move forward. Dear told me to do easy today. 70mins in 7 loops = 10 mins per loop.

Din really push alot today, breathing was alright, just the usual panting at the upslope part but not as hard as I felt before. Still quite comfortable for the 1st few laps. 3rd lap onwards, my mind was like trying to win over my heavy legs. Small strides up, I realized that I am very weak at the transition of the end of the steep slope to level grd.. it was like a super slow mode before my legs can readjust to the grd. *o* At the down slope, i let the gravity do the job for me, it's the best recovery time. By the 5th loop, i felt my left knee seems to give way.. feel the strain hence decided to stop although the momentum is still there... looking forward to my 1st 7th loops... will i be able to do it? i really do hope so

Loop 1: 10:16
Loop 2: 10:20
Loop 3: 10:16
Loop 4: 10:26
Loop 5: 10:36
Loop 6: DNS
Loop 7: DNS

Total: 51:55 __ Distance: 1.6km/loop

Buangkok MRT Loop

2009-10-26T21:55:00.002+08:00

Joined dear for the regular speed training today. Missed last wk session due to the Web design assignment. Finally cleared off another assignment today.. 3 more to go!! Jia you ne! :D

Dear said that he is gg to catchup with me today. wah pressure! meaning he'll finish his 3 loops before i cross my 2nd loop. *_* Suggested i should plan to chase him from behind. How to chase when I can't even see the target??? hahaha

After my stretching, I told Dear tt I'll start 1st else I will not have the chance to do my 3rd loop. Felt I was going much faster than my usual pace in doing this loop. Dear caught up with me before the 2nd turning and the rest is history... Dear break his best timing today, below 17min for the 3 loops, asked what's my timing, how come never get to see me... haha because I also did my best record for this loop.. sub 8 for every loop... amazed by the timing I did, only knew that I ran faster than the previous time. May cos I imagine he is chasing after me throughout, so in order not to let him overtake I have to run fast!

Loop 1: 7:51
Loop 2: 7:34
Loop 3: 7:36

Total : 23:01 _ Distance: 1.6km/loop

Punggol - YCK

2009-10-25T11:03:00.003+08:00

Woke up slightly late than usual today, 6am, as there's no training at club today. Shared with dear a bowl of coco cereal (pre-run brekkie) and out we go. It's only 630am and the sky was already bright.

Dear paced me at 7min/km, comfortable pace that I can talk in. Was feeling quite good except a bit of thirst after we exit from punggol. Took the 1st water break at Anchorvale CC 7-11, bottom up the 100 plus and ran on. The road towards Fernvale is very nice, no cars except for some bikers and a couple of runners running in opposite direction.

The sun was glaring at Fernvale as we head towards YCK road. Luckily the stretch along YCK road was quite cooling due to the shade from the trees. Can't imagine if there are no trees, doubt I can endure the heat all the way to YCK MRT. Stopped for a 2nd water break at YCK MRT Cheers. Felt a bit tired, Dear said that the stretch along AMK Ave 5 will be hot without shade, yes indeed. It was relatively flat and I felt that Dear din realise that he was increasing his pace and I had to put in more effort to catchup with him.

The last stretch along buangkok was much better. Managed to complete the 22km in 2:41 inclusive of 10 mins breaks at 2 pit stops. My sole were not arching that much after the run, it's still more comfy to wear Cumulus than Newton for the long run.

Glad to have dear as my running partner today, not so boring during the run :D Haha of cos it is an extremely easy run for him without any effort put in.

MF Hill 15km

2009-10-22T23:29:00.002+08:00

Whew submitted 2 assignments today.. 4 more to go.. The finishing line is getting nearer n nearer, just like passing the 30km mark with remaining 12km to go, the toughest stretch. Stay focus n go for the finishing, I wun have come this far without dear's support.

Was feeling quite down today, a strong sense of anger was within me that gave many weird thoughts. Luckily, my Self-Anger Control manage to suppress it. Thomas joked with me saying that you will feel UP when u run up the slope. Make sense to me! Haha. Guess I vented it all out in the training today, not gg fast but a speed that I can maintain and felt comfortable with.

Manage to complete the 15km today, have been motivating myself to go for it as I passed the busstop after the mosque, "2 more - 1 more".

Quite mental to go for the last 5km when I passed the club, saw Chay turning in and Liping running out. Wee Haur was ahead of me and he cont'd on. Mental: I can do it, just follow him. As we were running down Henderson, saw Michael's grp coming up. I was puzzled wondering which route have they run. A sense of regret suddenly flushed in, I felt like turning back. It was like a battle in my mind as I kept running down but the stronger side win over as I told myself "You have chosen this route, there's no U-turn back". Glad tt the crowd has cleared off at the 2 busstops along Harbourfront by then, had a smooth run as I ran back the club. In my 2nd loop, I brushed two guys apart at the busstop opp Vivo. These 2 inconsiderates, who saw me coming, just stood still blocking the pavement that leads to the small pavement at the side of the apartment opp Vivo.

Distance: 15km
Timing: 1:32

Ulu Pandan Canal

2009-10-18T13:36:00.000+08:00

It was a nice cool Sun morning. As Jimmy was doing his recovery run today after his LSD at MR on sat, I tagged along behind him. Drizzling as we ran along pasir panjiang and up the 99 slope. I was feeling great and very comfortable with the pace. It was abt an hr when we exit from NUS. Jimmy n Wengkong shared their drinks with me as we din stop at Cheers.

The ground was wet at the Ulu pandan canal stretch and I skipped the water paddle a couple of times. Peter was happily drafting behind Jimmy and soon we exited from the canal. Had our 1st pitstop at Holland SPC. Walked and finished up the whole bottle of tangerine 100 plus. Nice & refreshing. Passed Ikea and cont'd on towards Alexandra. We walked abt 1km as Jimmy felt tired from his sat LSD. Haha actually I also felt like walking. Stopped for a 2nd pitstop at Telok Blangah SPC. Went for a pocari sweat. As we headed towards Shell, Jimmy was thinking of walking after harbourfront. Haha I protested and encouraged him to finish it as the sun is coming out.. Din go up MF as Dear instructed that I can officially skip the MF part. Whew!

Timing: 2:56:37 _ Distance: 24km

Stairs

2009-10-16T22:24:00.001+08:00

Did 3 sets of stairs today... trying to get use to it..

Set 1: 2:01:80
Set 2: 2:01:88
Set 3: 2:00:46

She is a living LEGEND!

2009-10-16T11:10:00.005+08:00

Prisicilla Welch

It's never too late to start when you take the 1st step. Age is never an obstacle in running!

Depot - MF

2009-10-15T23:40:00.001+08:00

Was late to club today due to the debrief from tutor after my grp presentation.. whew glad tt all presentations are over.. 6 more assignments to go!!

Today's route :
Depot-Alexandra Rd-TB Way- HarbourFront-MF Hill-HarbourFront-TB Rise-Club

Estimated distance:
12.5km

Time taken:
1:20:42

Going easy at the beginning.. push myself up the MF slope.. Thomas overtook me 10m b4 the end of steep slope.. was panting real hard by then.. tagged behind Thomas n Simon.. Thomas was so funny ask me to give him a break at Jewelbox.. dun keep chasing him hahaha... i wasn't cos i have no breath to talk n he still can joke ^0^

Time chk @ the end of morse rd: 1 hr.. remain consistent for the last 3km..

Legs after run were much better today as compared to Tue.. except calves abit 'sng'

Labrador Hill loops - OTOT

2009-10-13T22:22:00.001+08:00

Very amaze by myself today... i completed all the 7 loops!!! broke my own record.. CM asked dear if he scolded me beforehand.. haha.. he oni told me alot of great stories of the athletics.. haha maybe tt's y.. I just feel good and wanted to run.. Thanks Weng Kong for accompanying me throughout the 7 loops..

But by the time i completed the last loop, both legs crashed.. i can't run anymore.. lucky everyone had headed back to club... had to walk all the way back to club.. @^@ area next to both ankles were really terrible.. had to walk with a limp as i tried to balance the pain on both legs.. guessed i twisted abit when i landed on a pothole while running downslope.. Wat a run..

Rd 1 - 9:07
Rd 2 - 9:12
Rd 3 - 9:09
Rd 4 - 9:15
Rd 5 - 9:13
Rd 6 - 9:23
Rd 7 - 9:20

Total: 1:04

Buangkok MRT Loop

2009-10-12T22:14:00.001+08:00

Started earlier than dear today.. did a short warm-up run to the usual start pt.. planned to do 4 loops but had sharp abdominal pain after the 2nd loop.. pushed myself on the last lap and waited for dear to finish..

Loop 1: 8:42
Loop 2: 8:32
Loop 3: 8:36

Total: 25:50

Incomplete Run

2009-10-08T22:50:00.001+08:00

Din manage to finish my run today.. :( I ran too fast at the beginning part.. after i ran out of Canterbury, i was struggling.. dragged myself to PSB.. chked my watch.. 1 hour.. couldn't continue anymore.. stopped at TB road.. walked back to club ..

Labrador - 800m

2009-10-06T22:55:00.001+08:00

Did a 4km warm-up run to labrador park.. Trainer Jimmy briefed us on today's training .. Intervals: 5 sets of 800m.. Increased my pace gradually through the loops with more effort put in per loop..

Set 1- 4:14:09
Set 2- 4:02:17
Set 3- 3:57:94
Set 4- 3:54:01
Set 5- 3:52:28

MF- Mountbatten SPC

2009-10-04T22:43:00.000+08:00

Increased the distance slightly today. Was running at 7min pace at the start. Found it hard to maintain as I can't wait to reach the petrol kiosk at Mt Batten for the water break. Rested quite a while as I got my Sportswater. Saw Dear ran past the petrol kiosk with Jackie. Decided to turn back from SPC. Walked abit as I enjoyed my drink. Saw Siew Lee, Ivy Shirley and Wong at the traffic junction. Told them tt I am heading back. Giang and Ricci overtook me and were soon out of sight when I reached the stadium. Was pondering if I should go back from Nicoll.. very tempted to but told myself just go slow and easy lor, went towards Kallang-Crawford. Stopped at flyer for another pitstop.. Bought a costly Pocari sweat from 7 eleven and ran on.. Reached Anson 7-eleven, pondered for a while if I should get another bottle.. aiyah just go for it since u already drink so much.. weather was quite alright today, guessed I was too tempted to drink at all the pitstops.. haha.. told dear that I drank 1.5ltr of water for this walk-a-jog 26km.. he oni drank once.. hohoho.. ^u^

Distance: 26 km __ Timing: 3:19:48

MF 10km

2009-10-01T22:25:00.000+08:00

Have not run the MF 10km for a looonng time.. Struggled at the up slope.. running hard to carry myself up, let gravity does the job at the down slope as I tried to recover. Felt burnt out when exit from Morse road.. struggled to finish #_#

Distance: 10km __ Timing: 1:02:32

Buangkok MRT Loop

2009-09-28T23:39:00.000+08:00

Legs were abit tired from yesterday run.. Calfs were achy.. trying to get use to the newton shoes.. Dear asked me to go easy today..

Loop 1: 9:34:72
Loop 2: 8:52:40
Loop 3: 8:32:98

Total: 27:00:10

MF- Ulu Pandan Canal

2009-09-27T11:23:00.001+08:00

Tried on my new newton shoes today.. Did another easy session with Lucille and Enghwa today. After we exit from Portsdown, Enghwa turned to right to BV mrt and both of us turned left towards Dover rd. Saw Michael's grp and Henry just had their water break at Esso. Lucille and I had ours at a Mama shop along Dover. Soon we past Clementi rd and went into Ulu pandan canal. It was her 1st time running along Ulu panal canal though she had stayed there many yrs ago. Nice and fresh air setting along this 2km. Had our 2nd waterbreak at Commonwealth sheng shiong. I companied Lucille till Queenstown and she asked me to cont'd on as she will be running back from depot rd.

Saw Michael's grp taking their last break at TB way SPC. Mike passed me a bottle of SPortswater which I finished in no time. Thirsty. Picked up my pace to avoid the bracing sun along Telok Blangah road back to club.

Distance: 23km __ Timing: 3:00:07

Buangkok MRT Loop

2009-09-23T23:08:00.001+08:00

Missed the usual Mon session. Dear wanted to make up the 3 loops today.. there we went...

Loop 1: 8:23:92
Loop 2: 8:12:88
Loop 3: 8:06:95

Total 24:43:54

MF Loops

2009-09-22T23:03:00.001+08:00

Did 3 loops of MF hill with Eng hwa. Wanted to do slow and easy pace to build up my stamina 1st.

Loop 1: 11:12:92
Loop 2: 12:05:77
Loop 3: 12:17:76

Total 35:36:45

MF - Nicoll highway

2009-09-20T22:53:00.003+08:00

Have not done any long run for so long. Companied Lucillie an easy walk and run today as a start. She is preparing for her Stanchart half marathon. Managed to convince her to run to end of Nicoll highway bridge. :D Chatted along the way and drank alot too :D

Distance: 21km __ Time: 3:17:10

Margaret Drive

2009-09-17T23:50:00.001+08:00

Henry was telling me how he teased his swee muak muak on this sunday's run.. haha scaring her tt she must run fast as I am companying her.. so funny.. i can't do fast these days.. just back to running.. maybe can set the target location to reach nicoll highway or stadium n U turn.. enjoy the sun morning run n covered as much as we can :D

Mike asked me what's my pace for today.. not sure how it will turn out.. shld be medium to slow.. covering the distance is what i look upon now..

Was enjoying my pace n breathing as i followed behind sok hua from ridley park to holland road.. started to feel numbness on my right hand as i turned to Farrer road.. Michael, Siew Lee, Wong and Shirley came along n mike offers to treat us a drink at the Mobil station.. told SL tt i can't stop else i wun be able to complete my run.. Weixin, Yean, Jimmy n Marcus were ahead of me.. slowed down my pace along margaret drive.. no much tots along this stretch.. just wanted to get out of it soon.. Wenlong ran past me midway along MD.. tink he must be late for the run.. saw Jimmy n Marcus at the traffic junction.. jimmy asked if i'm ok n offered his drink.. it tasted abit funny (later then i knew it was tap water).. but its wat i really deprived of.. i am getting dehydrated..

Past the delta canal.. Thomas cheered me on and company me along the henderson stretch.. yean was on super form today! Michael, Siew Lee, Wong n Shirley caught up with us at the BM junction.. carried my heavy legs all the way back to club..

woah wat a run! totally shack out when i reach the club.. both my hands were partially numb.. reminds me of the bad experience in Trengganu... when i experienced bad numbs n cramps.. but this is mild as compared to tt...

14km _ 1hr 30min

TB Intervals

2009-09-15T23:16:00.000+08:00

Woah managed to complete all 5 sets of interval today.. a few asked me b4hand if there is any shortcuts.. tink i have given many an impression that whenever i am ard.. sure got discounts in the distance.. haha not sure how much i could complete today.. just did my best n glad tt after each set i felt tt i can go for another round.. Mindset mindset..

Set 1: 5:17
Set 2: 5:14
Set 3: 5:14
Set 4: 5:07
Set 5: 4:58

Buangkok MRT loop

2009-09-15T22:46:00.000+08:00

Dis 2 loops of 1.6km with dear at our own pace today.. hai.. always get caught up by dear when i just finish my 2nd loop and his 3rd.. next wk must run faster so i get the chance to go for my 3rd loop b4 he catch up with me.. :P

Loop 1: 8:47
Loop 2: 8:56

Short Sunday run

2009-09-14T17:30:00.000+08:00

Did a short run with dear today.. started ard 3pm.. was raining earlier n the weather turns hot when we reach punggol.. stopped for my 1st waterpt at Ang Moh.. only manage to finish till punggol station under the blazing sun... distance covered.. oni 6km slow pace in 38mins only.. :(

Newton Trial

2009-09-10T22:41:00.000+08:00

Did a newton shoe trial today.. i was given Stability trainer.. quite comfy n felt i could go fast with it.. din feel much on the 4 french fries at the sole until the ending stretch.. guessed i have totally drain out when i hit TB rise and my legs tend to land on the heels.. tt's y i felt the fries.. haha.. have a good run today..

5km_ 28:40

MF loop

2009-09-01T22:25:00.000+08:00

Finally get the chance to go to club today.. have been busy with my practicum.. ran with enghwa ard the MF loops today.. :) our target is 3 sets of easy pace to gradually increase our distance...

Set 1: 13:42
Set 2: 12:55
Set 3: 12:19

Buangkok MRT loop

2009-08-31T22:24:00.000+08:00

Did 2 loops ard buangkok mrt today... walked abt 100m for the 2nd loop..

Set 1: 8:55
Set 2: 9:48

Buangkok MRT loop

2009-08-19T22:22:00.000+08:00

Did 2 sets of 1.6km ard Buangkok mrt with dear today... woah panting like mad..

Set 1: 8:39
Set 2: 9:18

TB Loop

2009-07-23T22:57:00.003+08:00

Joined the club back for OTOT at TB hill today.. did a slow and easy pace to get back into running.. 1.2km per loop

Set 1: 6:16
Set 2: 6:37
Set 3: 7:50

Stairs

2009-07-20T21:06:00.000+08:00

Did stairs with dear today.. slow n easy

Set 1: 2:24
Set 2: 2:29
Set 3: 2:18

Approved - MF KB-TB hills-Metal Bridge- Depot road..

2009-07-09T21:00:00.001+08:00

Finally got approval to run.. gonna start all over again since... slow n easy... the hills really kill me --> feelings terrible... saw dear, ricci @ hilltop... dear asked me to turn back after the metal bridge... walk n brisk walk n run to complete the route longest distance i had done over the last 3 months.. took abt an hr..

2nd sneaky run - 4km

2009-07-02T21:14:00.000+08:00

Was tied up with work n reach club ard 7pm.. the grp had already started off... did a 4km today.. felt much better than tuesday.. took abt 26mins to reach mid of TB rise b4 dear caught up with me at his 2nd loop.. walked back to club

Easy Sneaky run

2009-06-30T21:10:00.000+08:00

Did 3 sets of TB hill today.. real slow.. abt 5 mins to complete the smaller loop of the TB hill... can't really join the rest as i dun have tt speed anymore.. plus no approval tt i can run yet..

TB Hill sets

2009-01-06T21:35:00.001+08:00

Did 6 sets of TB hill loops today.. just couldn't get e right kick today.. tried hard to push but legs just cldn't coordinate.. dragging myself loop after loop.. felt pain on the outer side of right knee after the run..

Conclusion: simply too lazy n rested for too long during hols.. oops..
Task: how to keep my mind motivated to complete all the sets???

Set 1: 6:01:77
Set 2: 6:14:63
Set 3: 6:26:61
Set 4: 6:45:61
Set 5: 6:58:80
Set 6: 7:17:42

1st Run in 2009

2009-01-01T21:54:00.000+08:00

Did a 13km run with dear today.. SK-Punggol-Fernvale-YCK-Hougang.. manage to keep the pace throughout.. weather is nice.. cool n cloudy :) finish in 1hr20mins..

MF Loop

2008-12-30T22:04:00.000+08:00

Did 3 sets of MF loop today.. last run of 2008

Set 1: 9:50:72
Set 2: 9:57:75
Set 3: 10:26:79

TB Hill - 1.6km loop

2008-12-18T22:10:00.000+08:00

Set 1: 9:17:11
Set 2: 9:26:44
Set 3: 9:35:37
Set 4: 9:44:69

SCSM 2008

2008-12-08T16:06:00.013+08:00

Pre-Race
Took a slice of peanut butter bread before rushing off. My sweet sister was already at the pavilion waiting to fetch us to Esplanade. We moved to the start pt at 5am. Dear was quite worried for me as I didn't clock much mileage for this marathon.. think the max i did was 25km.. "Just keep running, you should be able to come in under 5" before he n Ricci went further ahead to the sub 4 section. Was standing alone before i saw Goola, Yuen, Jason, Michael n Ivy.. n joined them for a short chat before we started

Start - 10km : 1:03:28
Pace/km : 6min 21sec
The road was lightly dimmed with some light breeze as i ran past the CBD district.. it was quite crowded at the raffles ave part where we turn from the small filtered to nicoll hwy.. saw shirley n wong after the 7km marker.. followed them till 9km before dropping off their pace.. slightly out of my comfy zone.. the 4:45 pacers ran past me soon after the 10km mark..

10km - Half : 1:13:49
Pace/km : 6min 43sec
Took a 100plus at the 11km water pt.. as I ran further into the service road.. the 4:45 balloons were drifting futher n further away.. oh dear have i really slow down tt much.. ah nvm just run n finish it.. took my 1st gel @ 16km water point.. saw Simon, Shirley n Wong ahead... saw Wenlong then Teck Hou when i turn out of the food center towards F2.. Dear was slightly behind.. but he looked abit tired n couldn't see me when i waved at him.. saw many of our runners on their returned route as I ran on.. past the sailing center but no sight of the U turn point.. crossed the bridge n saw the U-turn point at 20km! Finally it's MY TURN!!

Half - 30km : 1:03:49
Pace/km : 7min 05sec
Caught up with shirley n Wong.. took the Gu gel @ 23km water pt.. ran on towards the lagoon n took my 1st salt tablet @ 25km WP.. drank at almost every WP.. kept the the right side of the lane from 27km... finally saw Siew Lee, KK n Wengkok support pt.. took my bundle pack (ribena, honey sticks n power gel) and ran on.. oops forgot to get a sng pao.. got an urge to turn back.. looked at my hand.. fully filled with food! better run.. took a honey stix.. haha.. pace was slowest at this 9km stretch.. drank n eat alot at this stretch..

30km - Finish : 1:22:28
Pace/km : 6min 46sec
Amelia ran past me and was amazed by what I was holding in my hand.. "Wah you open 'Za Huo Dian' arh" which means provision shop.. hahaha.. i better finish all of them before the finishing line.. took my 3rd gel at stadium 32km WP.. finished my last gulp of ribena at 33km.. took my 2nd honey stix @36km WP.. saw a fellow collegue @ kallang bridge n posed for a pix :D took my 3rd honey stix @ 38WP.. saw amelia applying some heat rub.. n off we went.. finally with oni 1 stix left n i finished it @ 40km.. sped off for the last 2km as i squeezed thru the big pool of 10km n 21km walkers...

The last 12km is quite enjoying as i din realise that while i am busy focusing to finish all the stuff i actually passed thru 736 M runners n 16 passed me! Woah!! :D

MF Hill- 10km x 2

2008-11-30T20:09:00.001+08:00

We reached the club at 6.50am.. Woah.. most have already started off.. I started @ 7.10, 10mins earlier than the elites since they will definitely overtake me.. Calfs were heavy.. just slow n easy.. doing my marathon pace..

Main objective - complete the 2 rds!!!

Two loops for this 10km is quite mental for me.. cos i need very strong motivation to convince myself to go up the 2nd rd.. most of the time my weak mental always rule.. almost gave up when i completed my 1st loop.. walked abit at TB rise part.. saw EH n ivy starting off their 2nd loop.. talked to Mel Jr for a while.. he shared abt his nightmare.. haha Pre race excitement!! then asked "Are u gg for your 2nd rd?" Surprisingly my response is a natural yes.. Can't even believe it when i start off the 2nd loop.. keep encouraging myself.. after the KB slope, the toughest part will be over.. just run up slowly.. Go GO GO!

Finished the 2 loops in 2hr11mins flat :D
1st rd - 1:06:37
2nd rd - 1:04:23

MF Hill

2008-11-27T23:29:00.000+08:00

Started off at 6.20pm as i reached club early.. 2 loops of MF hill.. from morse road to kampong bahru to club.. approx 5.5km per loop.. easy pace.. took 1:15:40.. the pain at the toe joint came back again.. argggh...

1st loop- 37:21:63
2nd loop- 38:19:04

Labrador hill loops

2008-11-25T23:23:00.002+08:00

Manage to complete 6 loops today.. very thirsty.. drank at the cooler from the 4th loops onwards.. slow easy pace.. drag my heavy legs up every slope..

1st Set- 8:54:07
2nd Set- 9:06:78
3rd Set- 9:11:12
4th Set- 9:20:84
5th Set- 9:48:69
6th Set- 9:48:53

SK-Punngol-Fernvale-YCK-Buangkok

2008-11-16T11:18:00.002+08:00

Started off at 830 today.. finally manage to complete the 15km with Dear.. 1st time he did this route.. weather was hot as usual.. quite mental, manage to do it at a comfortable pace.. finished in 1hr44mins..

TB Hill intervals

2008-11-13T23:16:00.000+08:00

Wah 2nd interval for the wk.. mental to break the 6 sets barrier.. manage to complete the training in full.. :D

1st Set- 5:20:31
2nd Set- 5:15:16
3rd Set- 5:21:84
4th Set- 5:29:35
5th Set- 6:29:35
6th Set- 5:36:73
7th Set- 5:28:35
8th Set- 5:31:92

1.4km Loops

2008-11-10T23:13:00.000+08:00

Did 6 sets of ~1.4km loop ard my place.. OTOT

1st Set- 7:13:15
2nd Set- 7:12:91
3rd Set- 7:11:70
4th Set- 7:25:67
5th Set- 7:24:11
6th Set- 7:24:97

SK-Punggol

2008-11-09T13:09:00.001+08:00

Din go to club today due to the heavy downpour.. zzz til 9 plus.. went for a 12km run ard SK-Punggol.. weather was very hot.. started off at 10.30 am.. finish in abt 1hr 20mins..

Queenstown stadium

2008-11-06T23:02:00.000+08:00

Started off early from club to stadium today.. did 2 extra loops while waiting for the rest to come.. completed 3 sets of 1.2km

1st Set- 5:51:91
2nd Set- 5:54:34
3rd Set- 5:56:99

Went to see doc on tue.. x-rayed ok.. but inflammation at tt joint.. doc advises no running..

ECP

2008-10-19T22:55:00.002+08:00

I started off very early today.. 5.40am.. while dear waited at B1 for the rest to come. Ran towards Seasports club n back... was gg easy pace.. guessed abt 7min/km.. the pain came back at the food center.. argghh... slowly jogged back to B1 and stopped.. took 1:28:29 to complete this 12km..

5km loop

2008-10-16T22:51:00.001+08:00

Oni managed to complete one loop.. the joint still quite painful.. took 24:51:64...

Disrupted..

2008-10-12T22:45:00.003+08:00

Joint between big toe was very painful.. tt area was red n swollen on fri.. tot it shld be ok .. can't move on any further when i hit Anson rd.. walked back to club :(

TB Hill Interval

2008-10-07T21:45:00.000+08:00

Legs still abit achy today.. manage to complete 5 sets.. din do as well as the last rd.. felt the tiredness n hard to push forward tho i felt i put in more effort today.. maybe increase pace too fast for 2nd set.. "?

1st set: 5:28:00
2nd set: 5:14:55
3rd set: 5:17:32
4th set: 5:17:65
5th set: 5:20:42

Punggol-SK-Fernvale-YCK-Buangkok

2008-10-05T21:34:00.000+08:00

The weather is great today.. woke up at 7am n manged to start my run at 730 :D decided to explore n increase my distance slightly today.. not sure how logn it will be.. target just keep running for abt 2 hrs.. before rushing for a lunch appt..

It's quite a flat route.. started from my new place n ran along the perimeter of sk n punggol.. air was very fresh.. enjoyed the nice cool breeze with super light/= no traffic @ punggol.. finally manage to find the road to the 2nd bridge that can link me to sk from punggol.. crossed the TPE n followed the west sk LRT track tt links me to fernvale.. met some familiar faces along this route.. checked my watch n i have been running for abt 1hr+.. ran along YCK road n back to buangkok.. finished my run in 1:42:41.. not too sure abt the distance.. guessed abt 15-16km.. must ask dear to verify when he joins me the next time :D

Labrador 800m interval

2008-10-02T21:31:00.000+08:00

Due to the lightning n thunder, we oni completed 3 loops before calling it a day.. consistent pace throughout..

1st set: 3:55:30
2nd set: 3:51:38
3rd set: 3:48:66

MF Loop Interval

2008-09-30T21:28:00.001+08:00

Only managed to clear 4 rounds today.. good pace overall but no endurance to continue the subsequent loops.. arh not disclipine enuff! 8(

1st set: 9:41:06
2nd set: 9:28:24
3rd set: 9:34:45
4th set: 9:57:55

Labrador Hill

2008-09-23T21:23:00.001+08:00

OTOT Around labrador hill.. bad running day today.. knee was weak as i ran down the slope.. oni managed to finish 3 rounds today in 25 mins.. "( ard 8:10 per loop...

Portsdown-BV

2008-09-18T21:15:00.001+08:00

Pace was conservative at the beginning to portsdown.. being able to maintain my pace n breathing is my key target today.. as i reached BV, still feeling good n increased my pace.. followed behind Amelia till Queenstown as she went for a toilet break.. managed to dash across the traffic junction with derrick in time before the traffic turned green.. haha got warning from CM for dangerous crossing.. ;P

can't catch up with cm at all.. too fast.. managed to catch up with Liping n Henry along depot road.. guessed i did a record for this route today.. cool!

14km - 1:16:50

TB Hill Interval

2008-09-16T21:07:00.000+08:00

Had a great run today.. :D Manage to tag behind Julie as we ran up the 1st slope.. manage to increase my pace gradually for the 5 sets... :D

1st set: 5:29:39
2nd set: 5:22:12
3rd set: 5:14:51
4th set: 5:10:21
5th set: 5:12:22

Kent Ridge

2008-09-04T23:50:00.000+08:00

Din finished this route the last time round.. cos started out too fast n pon-chak.. today was in the mid pack.. took a quick toilet break at Alexandra n managed to catch up at the traffic junction. pushed up the Kent Ridge slope n had a good recovery after the wooden bridge down slope with Michael

Managed to catch up with Eddie n Small Chua at Pasir Panjiang.. they are doing an easy pace n I was feeling great by tagging their pace.. as we approaches PSA, i went forward n increased my pace further.. managed to cross the Alexandra junction in time n Senior Chua also caught up with me.. pushed up Henderson road n finished my run in 1:09.. whew! Satisified ;)

Singapore Bay Run - SSBR & AHM 2008

2008-08-24T11:21:00.005+08:00

Race Bib pinned, Race Chip secured, Honey Drink prepared, Dear n I were all set to go.. @ 4.15am, Mummy was already at our new place and drove us to the race pt Traffic was smooth n we reached quite early, no toilet queues at the esplanade. :p Soon our running kakis also arrived at our usual meeting place. Topic: Olympic 5000m tracks final, Dear's idol Kenenisa Bekele won! Finally after his last defeat in Athens to WR Morocco miler, Hicham el Guerrouj

No targets for today, have not done a good decent SSBR race since 2006.. 2006- DNF cos not feeling well, dropped out halfway in the race.. 2007- din registered due to injury.. Finally 2008 mustered up my courage to break the jinx.. tho not very well prepared as trainings lately have not be up to standards.. :(

Quite a number of our club runners, including Dear, were seeded runners. It's great to see that they're getting fruits from their consistent efforts. Micheal, Yean, Cm, Liping, Enghwa, Goola n I were standing abt 50m from the start line.. Soon the Guest of Honour-Mr Teo flagged off the run.. knowing that I am not a burst out type of runner, just remain consistent n comfortable with my pace is the strategy for completion today.. did a time-check at every km, managed to maintained a 6 min pace until the U-turn point.. felt a sharp drop in my energy level, pumped a packet of power gel, dragged myself out of ECP n went into the trail @ 14km.. everyone was overtaking me, guessed my pace decreased to 7min/km.. got such a strong urge to stop at the trail 100 plus water-point.. drank at least 2-3 cups.. morale was super low when i saw the 15km marker.. oni 15km! how come 14km to 15km seems so far.. finally crossed the Barrage n out to Marina South.. guessed my power gel starts to come into effect, dunno why my emo switched so fast, my brain n confidence level is so high.. maybe cos we used to trained at Marina South.. @ 18km, my clock shown 1:55.. still got 20mins to meet 2:15..

My arms n legs just pushed on with a smile on my face :D I saw Peter @ the last water point n called out to him to join me.. took a quick gulp of the last cup of 100plus n all the way!

53 WC2377 JAIME TAN SINGAPOREAN 0:58:33 02:12:14.14 02:13:04.04

Think i push a tide too hard at the last stretch.. felt naueous after the race n vomitted out yellowish liquid on the way back.. yucks.. felt much better after a cup of Milo n Teh-O @ Funan

TB Hill Intervals

2008-08-12T23:08:00.000+08:00

TB hill intervals today.. Trainer Jimmmy briefed us on today's training.. will start off at the 2nd carpark entrance, distance abt 800m.. completed 6 sets today in a nice cool weather.. :D

1st set - 3:46:91
2nd set - 3:36:72
3rd set - 3:38:49
4th set - 3:36:54
5th set - 3:36:50
6th set - 3:37:84

Loops

2008-07-26T13:30:00.002+08:00

2km Loop around Compassvale

1st set - 10:44:07
2nd set - 9:56:76
3rd set - 10:24:53

TB Hill loops

2008-07-22T23:25:00.000+08:00

Training Venue: TB Hill

1st set - 5:03:53
2nd set - 5:01:77
3rd set - 4:49:01
4th set - 4:53:50
5th set - 4:57:93

Bouna Vista-Queensway

2008-07-10T23:18:00.000+08:00

Started out slow n easy today.. increased the pace a lottle after portsdown. Followed Wong's pace along commonwealth rd.. but abit too fast for me after the CC, just kept up a distance. Siew Lee is in bombastic pace today.. she was bursting out front after each traffic junction.. We were stopped at the Queesway junction n Peter was aiming to do below 1:25.. told him tt we can make it.. increased our pace n managed to finished in 1:23:10.. yes we did it! Haha

TB Hill

2008-07-08T21:53:00.000+08:00

Recovery run for me today.. legs are still ok to run but guess tt i overeat for the past few days.. my tummy feels so heavy n i can't get my legs moving.. haha.. walked up after the stairs till i reached the carpark gathering pt where all have already reached n listening to the instructions of today's training program..

6 loops ard TB hill in OTOT.. not sure how much i cld do.. quite neg as i already have problem reaching the assembly pt.. just se how it goes.. started at the end of the pack.. just as i dragged my feet up e slope, my sis pal, Vanessa called me.. she just got off work n hitching a ride from her collegues..

nv once had i completed the full set of training in TB hill.. used a slow n easy pace today.. panting at the 1st loop. the subsequent loops felt much better n it was just rd n rd.. and i managed to did finish 6loops in 58mins.. avg abt 9plus per loop.. :D

Ipoh International Run 2008

2008-07-06T10:03:00.006+08:00

Dear, me, Ricci, Elaine and Laichee set off for our ipoh run cum makan trip on fri nite.. reached ipoh at 430am n headed str to SYUEN hotel to zzzz before we went to collect our race pack. After asking ard, we were told tt the race pack collection pt has changed to Stadium Perak.. alamak.. not knowing where it was, an official from MBI offered to guide us.. haha funny thing was we dunno how to speak Melayu n he tot we are driving.. when we start to walk beside him as he ride, then he realised we will be on foot.. hahaha.. we actioned to him in hand tt we dun have a car.. just then an official vehicle came out from MBI n they gave us a ride to n fro :) so nice!

We saw laichee n red hawk grp at the collection center ard 11plus.. she had been walking with them since she reached ipoh.. 1st to search for hotels followed by a long walk to Stadium perak.. wow!! the collection center is quite messy.. dear n ricci race tags were missing.. they were issued another no tag on the spot..

We started off our makan spree.. Took Wanton Mee n ice jelly @ ipoh parade followed by Lou Wong Tauge Chicken with meatball soup n Hor fun.. Funny mountain Soya beancurd n mixed soya with grass jelly drink.. Carribean fish set @ secret recipe

Got up at 5am for the race preparation.. met up with laichee n red hawk grp at the lobby entrance.. we got the VIP ride from MBI to the race pt too :D the stadium is very crowded.. we were told tt there are 30,000 participants.. 10km n 21km runners were told to go into a compound where they will give each runners a black cable tie.. the official start time for 21km is at 6.45am but we were still waiting for instructions at 6.55am.. everyone including the kenyans were rushing out of the gate to the race line n the race started off at ard 7.05am.. quite a mess n alot of blockage by the leisure paricipants of 5km, 7km, and 10km.. the crowd split at the 6km mark.. where the 21km runners get to see how many in front..

as i din have much training for the race, i just hope to maintain a consistent pace n finish without walking.. enjoy the scenery ard.. my calves started to get tight after 12km.. obviously lack of training.. took my special mixed drink by dear n lasted me till the last km.. just 500m before the end pt, a fellow runner beside me told me, "Go lah" wah my legs lifted up automatically n ran to e finishng pt.. saw dear at the side.. I was given a position tag printed 14 n my timing ard 2:06.. wow!!! nv imagine to get into top 20.. Ricci got 20th position n dear 24th position.. Laichee got 4th position n beat a Kenyan lady!

Ricci treated us lunch at Johnny's Thai food @ Jusco with his prize money n I treated them Basket Robbins 31 ice cream with mine.. hehe. had a short nap before we went for Claypot Chicken rice, Oon Kee Tauge Chicken n hor fun and ABC ice kacang n white coffee... really a Manbuku makan spree!!

MF 10km

2008-07-01T23:31:00.001+08:00

Had a short conv with Peter as we started..

Peter:"any targets for today"
Me: "No targets.. just a normal run.."
Peter:"Wat's ur best timing for this route?"
Me: "57min.."
Peter: "Ok let's try below 55min"

Before i can even response, he already sped off very fast ahead... no harm giving it a try.. i oni managed to catch up with him at harborfront.. peter chked his watch once a while.. no time for me to do tt as i trying to maintain my breathing.. :">
pushed myself hard up MF slope.. reached hiltop @ 27minplus.. tt's 3 mins faster than wat i usually did.. past the indian eatery in 36mins.. to keep within 55min, i oni got 18mins to spare.. ahh just run.. peter did tempo on the return route n i tried hard to catch up.. after the mosque busstop, he signalled me to go ahead, arh used my last burst of strength in order to run next to him at the safra busstop.. looked at my watch.. wow! 55min 16secs! tt's PB for me already! haha thanks Peter for pacing me thruout.. haha Dear is surprise to see me back too... hahaha

TB hill Intervals

2008-06-05T22:11:00.000+08:00

We did a short warm up run to TB hill carpark n dear briefed us on todays training program. An hr of OTOT loops around TB hill. I followed Peter->KK for the 1st 2 laps.. was still feeling ok.. until the mid of 3rd lap.. my speed slowed down tremendously n i felt something is very wrong.. really dragged myself up the 2nd upslope at henderson waves n all the way down to the toilet.. vomitted 3 times.. guessed i overran n my body still not fit enuff for the speed yet..

1st Lap - 8:34:80
2nd Lap - 8:45:99
3rd Lap - 10:14:13

Swimming

2008-06-03T23:04:00.000+08:00

Went for a swim today.. did 20 laps in MF pool.. took abt 30mins.. :P

Labrador

2008-06-02T22:51:00.000+08:00

Joined Cm, Shirley n Dora today.. Cm suggested to run to Labrador.. the same route distance as last thurs. quite tired today as whole day have been scrapping the uneven walls at my new place.. whole body was aching.. quite a good run to relieve the achiness.. guided Dora back to club while Cm n shirley did additonal 4 loops..

Time: 58:23:70

Holland Drive-Magaret Drive

2008-05-15T23:15:00.001+08:00

Always very mental to do the margaret drive stretch.. dear paced me today n i managed to finished in 1:27:40