Tempo Walk

Since I will concentrate my training on brisk walking this year, I switched my interval training from running to walking. Now, I also switch my tempo run to "tempo walk".

I target a 7:00 pace and I was able to keep the pace. However, the original intention is to go for 6.6km but after just 3.3km at the sub 7:00 pace, I was sweating a lot and my shin muscle start to get tired. I think I am not fit enough for a 6.6km at sub 7:00 pace yet. During the big walk, I was only able to keep the 7:00 pace up to 2km and then fall back to 7:30 pace. More practices needed...

Fat Bird NightHawk run #1

I was a bit lazy in blogging after the HK marathon. I have resumed training and have two LSD in the last two weeks. This week, I have joined the Fat Bird team NightHawk run in the East Coast Park. Around 50 people participated in the run. Some goes for 10km, some 19km, some 21km and some 24km.

I decided to take a 21km as a progressive buildup of my mileage again. Route is very simple, go from the Splash all the way to end of East Coast Park and then into the Park Connector 1st traffic light. Although the intended distance is 21km, the Garmin GPS shows only 20.4km.

Since in 2009, I will be focusing on walking event, I will conduct most of my training in brisk walk. It just happended that a group of runners also want to go slowly at 7:30 pace for "fat burning". I was able to keep up with them in the 1st half.

My previously longest walk at 7:30 pace is 1 hour. Similarly this time, I am able to keep up the pace for the 1st hour, and then, my pace dropped to 8:00 to 8:30 range. And finally finish at 2 hr 39 minutes. It is slightly slower than my AHM pace but I am happy with it. I should have let my early pace goes a little slower. Still working on "what should be the pace for my Sundown?".