Brisk Walk

Want to switch back to a brisk walk since I haven't done any brisk walk for a month. Target pace to be 8:00.



The slowest split was due to traffic light and the next 2 slowest one has some stairs. But it is still getting too slow! Especially for just 11km. Hmmm, need more brisk walk practices.

Tempo Run

Want to target a sub 6:00 pace for the tempo run.

sgrunners banana relay

Sgrunners has organised the 2009 banana relay. The participants are organised into team of 3 runners each. Each runner need to run a 3.5km in Pasir Ris Park twice. With a total running of 21km. The runners need to hold a banana in the hand and pass it to the next runner.







The route is a pretty straight forward - 1.75km into the park and then u-turn.



I target to run at 5:00 pace. At the end, my pace in the first run is 5:13 and the second run is 5:20.



There is also a quiz for the runner when they are waiting for their turn to run. Our team is just one point behind the winning team in the quiz. Too bad, we miss the prize.

After the run, there are fruits (banana, apple, grape), drink (100+, water) and ice-cream bar. There is also goodie bag and lucky draw but I did not get any prize in the lucky draw.



The finisher medal is very nice.

HIIT (high intensity interval training)

Here is my weekly interval training. But this time, I use another methodology called HIIT (Hight Intensity Interval Training). It is new to me as well so I may not have it done correctly.

A couple of place to read about HIIT

Wikipedia
HIIT Source
AskMen

In my first attempt, I try a 2 mins walk@10:00 pace, 30s jog@7:00 pace and then 30s sprint in whatever speed I can go. Here is the result:



I have the sprint varying from 3:30 to 4:30 in pace. And I did 6 sets. Right at the sixth set, I sprang my ankle and therefore the HIIT is completed early. I don't know whether it is more or less effective than my usual interval training. I guess I need to try it for a couple of weeks before I can tell.

LSD

I have skipped my LSD in the last weekend. Therefore, I make it up on Monday. Want to try out a 50% run/50% brisk walk method. I choose to do it after work in the East Coast Park.



I run with my fuel belt, mobile phone + 1 energy bar.



I pretty much able to keep the alternate run/brisk walk. The running portion is not bad. I am able to keep at below 6 mins pace. For the brisk walk, around 7:30 to 7:45 pace. At around 15km, the shin on my right leg has some slight pain. I decided to let it go and switch to brisk walk. I did add some running in between for 100 to 200m each time. I completed the 21km in 2:28:30. Pretty good timing for a practice!! I did stop twice at the toilet to refill my water bottles. Heartrate is kept in reasonable level. A successful practice.

CAN Run

I have signed up the CAN run. It is a run in conjunction with the revealing of Singapore 2010 Youth Olympics emblem. A total of 2010 runners runs 2010m. At the starting line, there are a lot of activities. Games are setup for kids and students to play (fencing, wrestling, handball, horseback riding, basketball). And there is a ceremony to reveal the 2010 YOG emblem.







The run is just a short loop around SMU. Starting point and ending point are the same place (I forgot to press the start button and only did it after 70m).



Balloons are given to the runners so that they can run with the balloon.



After the race finished, there is a goodie bag containing a t-shirt (cotton based), a button for the 2010 YOG, a memo pad and a booklet about YOG.

Tempo Run

During the weekend, I have got a bad lower back pain. Did some stretches and rest for a few days. Now, it gets much better. Still a little bit tight. I resume training and did a short Tempo Run.





I stopped by the MRT station to top up my daughter's ez-link card. That's the reason for the long split.

This is also my first run with the Nike Free 5.0. It feels ok. No specific pain. I need to use it more often to see if it helps to train the small muscles.

Interval Training 800m x 8

After finishing the Singapore Marathon and the 100km walk, it is time to get back on training for Hong Kong Marathon.




The 1st split is a warm up from my home to Queenstown Stadium while the last one is a warm down from Queenstown back to my home. The pace of the 6 intervals are 5:07, 5:04, 5:01, 5:12, 5:11, 5:30.

New Year Countdown Run

A group of sgrunners organize the New Year Countdown Run. Some run from the west from Clementi while some run from Kembangan MRT. We plan to meet at Lau Pa Sat.

I live around Queenstown therefore decided to join those starting from Clementi at Queenstown MRT. It is a 6km run to the Lau Pa Sat.





We planned to arrive at Lau Pa Sat at 11:30pm. But time is tight, therefore, the last 2km is running slightly faster.