I completed the 3.2km in 16 minutes!

One of my New Year running resolution is to finish the 3.2km loop around Stirling in 16 minutes (12 km/h speed). My best time in 2007 was 17:09. The resolution need a 1 minute+ improvement. On 3-Aug-08, I improved it by 1 sec to 17:08. On 5-Sep-08, I made a big improvement to 16:12.

Today, I finally make it. I completed the 3.2km in 15:57.38, just under 16 minutes.

Splits	17-Dec-07	3-Aug-08	5-Sep-08	29-Oct-08
400m	2:02	2:03	1:55	1:56
800m	1:59	2:08	2:06	2:04
1200m	2:13	2:13	2:04	2:01
1600m	2:07	2:07	2:02	2:03
2000m	2:06	2:07	1:54	2:00
2400m	2:12	2:11	2:02	1:59
2800m	2:22	2:19	2:12	2:05
3200m	2:04	1:56	1:53	1:50
Total	17:09	17:08	16:12	15:57
Avg HR	167	162	170	171

One of the biggest improvement is consistence of the pace. I am able to keep the pace right at 5:00 target pace. Even on the slight uphill slope during the 2.4-2.8km, I made a significant improvement comparing to my previous attempt. Traffic condition also help. I did not need to slowdown at all road junctions. And my final push is also strongest in comparing to previous runs. Heartrate also pushed higher but still manageable. I believe the fitness level is better than a year ago and able to make the 1 minute 12 second improvement. I am happy to meet one of my New Year Resolution :)

Interval training 1km x 5

I haven't done any interval training in the last 2 weeks. This week, I stretch my limit to 1km x 5, 2 mins rest, 5:00 target pace.



My splits are 5:06, 5:03, 5:16, 5:35, 5:43. Not able to keep up with the target pace. Need to train more!!

Fat Bird Marathon Pacer Training

I have a week of slack in training. My wife has finally taken her Lasik treatment and I need to spend more time with her. This morning, I joined the Fat Bird Marathon Pacer training. I am not a pacer but join the group for the exercise. The group have folks going for 18km, 32km and 35km. I choose to have do a 28km at 8:30 pace. I should finish mine similar to the 5 hr pacer. The route goes from carpark B2 all the way to end of area H and continue to Changi Coastal Road. I U-turn when my Garmin indicate a 14km.



The pace in the 1st half is pretty good at around 8:00, the second half is slower at around 8:30. Overall good pace. The half marathon timing is about 2 hr 55 mins which is pretty good, considering I was carrying a 2kg backpack to simulate the weight that I will carry during the Let's Take a Walk.

Real Run 2008

I woke up really early at around 5am for the Real Run. I had an energy bar for breakfast and then pack up and drive to the Changi Exhibition Center. Need to be there early to beat the road closure time and secure a carpark space. I arrive there at around 6:20am. Never see so many cars on the Changi Coastal Road.



After gear up, put on sun screen and ready to take the 15km. The Sun already started its job. It is right at the starting line. It is so bright that I can hardly try to look at the starting line.

The first 4km is trail at the back of the exhibition center. From the Satellite picture, it is a newly reclaimed area totally empty.



In the website, it says 4km trail. However, it was originally covered with vegetation and I believe the organizer dig up the vegetation to form a trail and dump some sand on it so that it won't be too muddy. However, since the nice weather, half of the trail are sand! In stead of running 4km of trail and 0.6km of sand, now I am running 2km of trail and 2.6km of sand. Some part of it is about as soft as sand on the beach. There are two water stations in the trail. But they are a bit small and not designed properly. For example, the first water station is right at a corner. Very difficult for people to avoid clashing into each other.

Then, the route back to the main road and along the Changi Coastal Road for about 7km. Finally, we come to the Changi beach for the 0.6km of sand. Running on the sand has no issue at all. I choose to run along the water edge, just avoiding contact with water. Only need to step into the soft sand when passing people. It works fine.

The last 3 km is on the road the under the hot sun. Even with sun screen, I still get "two-tone colour" on my legs. I have a little bit cramp on my right leg and finished 1 hr 52 mins.



At the finish point, water and 100plus are available. Plus the Natural Valley girl is handling out extra energy bars! The de-chip is quick and collection of goodie is fast!

Content of the Goodie Bag includes the shoe bag, event tee, 100+, Eagle muscle balm, Highland Storm lozenges, Natural Valley energy bar and various coupons.



The "shoe" bag can be used for other purpose. Much better than those dedicated one.

Overall, event is nicely organised. If they are start a bit earlier to reduce the effect of Sun, that will be much better.

RealRun Rack Pack + New Paper Big Walk Registration

I am down with flue for a few days already. Have to put aside training. Take rest, drink more water.

Went down to collect the rack pack for Realrun. Rack Pack consist of Timing Chip, safety pins, a cable tie (for fasting the timing chip), Bib and a Race Handbook.



Noted that the Bib is tailored to have the runner's name on it! Great! All other race should do the same thing on the Bib!

I also went to register for the New Paper Big Walk. I have participated in the last two rounds and don't want to miss a walking event. It is almost fully signed up already and therefore have to hurry up. I went to the registration counter at Suntec City. There is a queue at the booth even though it was before the start time for the registration.



Some people queue there with friends going to buy New Paper to get the Masthead. One even buy a few copies of the New Paper and only use the Masthead and dump the new and unread newspaper.

The booth is very small and can process registration only one at a time. Why don't they use online registration? And forgo the New Paper Masthead.



Here is what I have collected at registration : a paper based visor (I will not use it), a paper "fan" shaped in a circle with a hole (for putting the thumb through?), a "sticker" Bib so that you can paste it on any t-shirt, a coupon for goodie bag (this is the one that all uncle/auntie are going after)



Even though there is no competitive category, what I will do on that day is to stand in the front of the line and go for it at racing speed...

Mid-week LSD 24km

The mid-week LSD for this week is on Tuesday. I took an alternate route from Yishun to Queenstown, using Thompson Road instead of Upper Thompson Road. I made a wrong turn at Novena Square results in a longer route of 24.1km


The average pace is 8:36 with typical heartrate below 130bpm.

Interval training 400m x 6 with trail shoe

I had my interval training today for 400m x 6, 1.5 min rest, 4:45 target pace. A small difference is that I was wearing a pair of trail shoe. I bought the Nike Air Trail Pegasus+ III Clima (what a long name) about 2 months ago. Intended to use it for the Real Run + MR25 Ultra. It is a bit heavier that the regular shoe. Also, more waterproof but less ventilation on the top.

This is my first time running with it. It runs a bit strange on the concrete due to the studs. And the part under the ball of foot is not as flexible. But the cushioning is good. I deliberately run more often on the grass besides the pedestrian walkway. It works beautifully on the grass. In my normal running shoes, I would have a hard time getting good traction on the grass.

Back to the timing. Since I deliberately run more on the grass, it obviously will be slower. Therefore, I set a slower target of 4:45 pace.

The pace of the 6 splits are 4:45, 5:11, 4:36, 4:33, 5:00, 4:51. Averaged around 4:45. Slower than my last 400m x 6 on 9-Sept (4:11, 4:16, 4:15, 4:27, 4:55, 4:53) but more consistent in the pace.

Let's take a walk training session #3

This morning, I went to take photo of the North Face 100 event. Went to MacRitchie as well as Bukit Timah Hill Summit. Already clocked some mileage on the legs. I have to cut short on the photo taking and started return home at around 10:30am. Change clothes and then head out for the training.

Meet up with Teresa at Simei for lunch. Then, gathering at the Simei station for the group. I taped both feet. Some warm up at the start

The route is from Simei to Dhoby Ghaut through the Bedok Park Connector, ECP. Since the distance is a bit short of 30km, a loop was made around the Simei area. But still, the final total is 27km only.


The walk along the Bedok Park Connector:

A break at car park B1 at East Coast Park. Some stretching.

The overall pace is 13:16 including all the breaks and waiting for the slower group. Faster than the first practices.

North Face 100

Wed LSD

It was a holiday on 1-Oct. I planned a 20km walk around the place I lived. I went through the Kentridge park, Buona Vista, Holland Village, Botantic Garden, Tanglin Road and home.

The pace is medium at 8:48.

Interval training on brisk walk

Another brisk walk interval training. 400m x 6, 1.5 mins rest, 6:00 target pace.


The pace of the six splits are : 5:37, 5:57, 6:01, 6:06, 6:22, 6:20. Compare to two weeks ago, it is much more consistent (it was 5:23, 5:55, 5:51, 6:23, 7:35, 7:40). The left leg shin muscle still cramp up pretty bad after 4 splits, but the right leg is ok. Great improvement compare to two weeks ago.