Another 10km brisk walk

Last Saturday, I struggle on the last one-third. Therefore, I decide to re-run the 10km brisk walk making sure that I have a reasonably good finish.



This time, the pace is much more evenly distributed. Overall pace is 7:53 and I can push for 2 segments at <7 min pace. Taking into account of the two small break in taking water (at one-third and two-third distance), I am satisfy with the pace.

Interval training 800m x 6

My interval training day!



I went for 800m x 6. It is shorter than my last 800m interval which I did 8 repeats. But this time, I shorten the rest from 3 mins to 2 mins and want to up the pace from 6:00 to 5:30. Although I manage faster pace, but I think it is only at 5:45 level.

10km Brisk Walk

Today is a 10km brisk walk. Target pace at 8min/km.



The first 6km, I am able to keep up a very good pace. However, in my third lap, I started to get tire and slowed down. While overall is still at 8min pace. I would like to have a more constant pace rather than a slowing down pace.

Tempo Run

I have a tempo run tonight.



I finish the 3.29km loop in 18:20 at average speed of 10.8km/h. This is my fastest time in 2008. The last time I was faster was back in Dec-2007. The interval trainings that I had in the last couple of weeks are starting to pay dividend.

Interval training 400m x 10

Today's training is try to emulate the run/walk sequence that I am planning to use during Army Half Marathon. I am planning to do a 1:1 ratio by time, 6 min pace running, 8 min pace walking. So, the average pace will be 7 min and I will finish the 21km at 147mins (2 hr 27 mins).



I ran too fast in my first 5 intervals and drive my heart rate to 165+. My last 5 running get to the right pace but my walking is too slow. Overall average is 7:06 per km. But I need to control my initial pace to avoid burnout and need to do it three times longer in distance. I need to get to the correct target speed.

Dilemma in SCSM08

I am interested to join the 12hr walk event in Putrajaya on 13-Dec. If I join, this will be my first endurance competitive walk event. Judging from my Sundown pace, I should have good result. However, the StanChart Singapore Marathon is on 7-Dec, just one week before. I also want to join the SCSM. However, if I join a 42km, I am likely not full recovered for the 12hr event. Should I take a step back to 21km or even just 10km as a practice?

Brisk walk at 8km/h

Another brisk walking training. This time, I added the hip twisting motion to my usual fitness walking style. I have tried several times to train the hip twisting motion during training but usually cannot last more than a few hundred meters. But this time, I am able to add the hip twisting motion for almost the whole 6.6km though in some part, the hip is not twisted far enough.



Although my stride is longer with the tip twisting, I have difficulty in combining it with toe pushing. And also the cadence is slightly slower. At the end, still 8km/h. I need more practice and later incorporate the toe pushing into it and speed up the cadence. But getting the posture correct is the first step.

Yesterday, my heart rate monitor is missing beat (recording heart rate that is too low). I check the battery on the chest strap today and seems that the battery is running low (2.7V instead of normal 3V). I have replaced the battery, but as you can see from the graph, in the first 1km, the HRM go haywire and register >220bpm!! But then, it goes back to normal. Strange??? Battery voltage too high?

The Shape Run 2008

This is an all lady run. I cannot participate in running, but I can participate in taking photos

2008-07-20 Shape Run

Tempo Run

Tempo run of 3.31km with average pace at 5:54.

Interval training 200m x 10

In my last two interval training, I go for longer distance. But then, the pace dropped. Therefore, I want to go back to go for a fast pace interval.



I shoot for 5:00 pace for 200m x 10 with 1 min rest in between. When I run, I check my pace on the watch. The pace is reasonably good starting from sub-4:00 to right around 5:00 with some extended to 5:10. However, the record a much slow pace in the SportTracks software. On the other hand, my walking break are shown faster than what actually is. I think it is due to the averaging applied by the software. The show interval splits are not as accurate.

Brisk walking at 8.6km/h

Today's training is to try to brisk walk as fast as possible. I go through the usual route of Stirling loop.



I started very fast, almost 10km/h. But I can't keep the brisking pace for more than 1km. After the first 1.2km, my pace dropped to 7:00+. But the overall pace is still good at 6:59. I know I cannot sustain a 7:00 pace. So far, I can sustain a 7:30 pace but not 7:00. I hope I can have better technique to move my pace to a sustainable 7:00.

Interval training 800m x 8

I continue my weekly interval training. This time, I up the distance to 800m x 8 with 3 mins rest and 6:00 target pace. I originally want to train in the Queenstown Stadium. But when I arrived, I found that it is closed for jogging tonight. I think there is some other event there.




While I can keep to the 6min pace for the first 5 intervals, I lost steam on the last 3 and ending it with a slow 6:44 pace in the last one.

Brisk Walk at 8km/h

Today, I change my training to brisk walk at a target speed of 7:30/km. I use the Stirling loop as well and make two loops around it for a total of 6.67km.




The training is not easy and maintain heartrate at >150 bpm. At the end of it, I did very fast dash at 5:30/km. The Stirling loop has ups and downs. On a flat course, I still have room to go slightly faster, possibly at average 7:00/km for a 5-6km dash.

Interval training 600m x 8

I adding more to my weekly interval training. This time is 600m x 8 with 3 mins rest in between. I adjust my target pace to 6:00/km.



I made some small adjustment to my running in order to slow down my pace. I used to slow down my cadence. But today, instead of slowing down the cadence, I shorten the stride while keeping the cadence about the same. It feels good. I will try it a bit more on my regular run to see if it is better.

Interval Training 600m x 5

In my last interval training, I thought that I should go for 400m x 8 in the next interval training. However, I decided to change it to 600m x 5 and have only 2 mins rest in between. This is a 50% more work that my last interval training (400m x 5). I also adjust my target pace to be 5:30 instead.



The 1st, 2nd and 4th, & 5th interval all contain some uphill slope in it. And I am happy that I can keep the average 5:30 pace. I will increase the workload again in my next week's interval training.

MacRitchie Run

I joined the sgrunners MacRitchie run on Sunday. Though I have run the 10.5km route several time but this time will include a visit to the Upper Peirce Reservoir which I never run before. Below is the route from Google Map



You can see that I actually run part of it over the reservoir. Obviously, the map is not up to date. But at the last part towards the dam between Upper and Lower Peirce reservoir, I made the wrong turn. And about 150m later, I saw that there are lots of people on the dam. Then, I realize I go the wrong way. There is a section that is on a grass slope and a bit slippery. I have to be very cautious in order to maintain balance.



I tried to run as far as possible. In the first 4km, I have driven my heart rate to 177 and have to switch to walking when I saw the long uphill slope right after SICC. I also did not bring along hydration which I found that I should. I was felling thirsty at around 4km and can only get the water point at the toilet at the dam. And there is also no water point after the rangers' quarter at around 9km mark.

Overall, I spent 2 hr 15 minutes in covering the 15km. It is a bit slow. I could have done better.