I am still too low on my mileage. My right foot Achilles tendon seems to recover. Therefore, I joined the team fatbird for their familiarization run.
The run starts from the carpark C4 and follow the Sundown route. I choose the 35km distance which U-turn in Loyang Ave. I set up my goal as a total of 7 hours. Target to arrive back to carpark C4 after 5.5 hours and go for more in the East Coast Park. As a practice for Sundown, I will do pure brisk walk as well.
I start at a moderate pace but slowdown to pace the couple that are also walking. The couple u-turn just before Bedok reservior park and I get back to my normal pace.
When I arrive back to carpark C4, It was 34km and I am at 5:26, slightly slower than my goal. Then, I add another 8km along the East Coast Park to completed 42.5km in 6:58. The route is tough since it is a U-turn and I had to cross 8 bridges. The up-down terrain in the Bedok HDB is also tough on the body.
When I arrived back at around 4:30am, a group of 55km runners are still chatting at carpark C4. But I was too tired to join them for "breakfast". Muscle ache for about a day. And on today, I feel ok. To avoid another DNF, I need more mileage and it is only 2 more weeks to accumulate mileage. Not sure whehter I will get to my planned 60km mark. I suppose to reach 50km mark for my training this week.
Sunday, April 26, 2009
Saturday, April 11, 2009
Dusty Run 2009
I have been troubled by my Achilles Tendon problem for a few weeks. I cut down on my training to once a week (or less). Mileage has been low and no high intensity exercise. But I still need to get my long run to prepared for the Sundown. I joined the Dusty Run with about 100 other runners. I decided to go for at least 30km and possibly longer (if I am still in good shape after 30km). I followed the 30km route. And when I was back at the starting point, I feel that I can do a few more. I have a total of 35km - longest training since Hong Kong Marathon.
The route goes from East Coast Park F2 carpark. We go eastward to and cross the East Coast Parkway to Bedok park connector. Make a loop in the Expo and heading to Bedok Reservoir Park. After that, follow the Siglap Park Connector, Siglap Place, Bedok and back to East Coast Park. I do some extra after arriving in F2 carpark to the hawker center and the Bedok Jitty.
The the first 8km, I was walking with Le Giang at a slow pace of 10:30. She catch up on the MRT at Expo and then I speed up to 8:30 pace for the next 7-8km. But the uphill portion at the Siglap Place is taxing on me and I have to slow down to 9:30 pace. Plus, I was running low on water along Bedok South Road and have to slow down to avoid de-hydration. I stop by in a coffee shop for a coke and head back. Overall pace is a bit slow. and the 35km took me 5hr 43 mins. I need a slightly faster pace in the Sundown, perhaps a 6hr 30mins for the 1st loop.
My Achilles tendon holds up ok. Though a bit tired but everything is fine. There is only about 4 more weeks to up the mileage before tappering down.
The route goes from East Coast Park F2 carpark. We go eastward to and cross the East Coast Parkway to Bedok park connector. Make a loop in the Expo and heading to Bedok Reservoir Park. After that, follow the Siglap Park Connector, Siglap Place, Bedok and back to East Coast Park. I do some extra after arriving in F2 carpark to the hawker center and the Bedok Jitty.
The the first 8km, I was walking with Le Giang at a slow pace of 10:30. She catch up on the MRT at Expo and then I speed up to 8:30 pace for the next 7-8km. But the uphill portion at the Siglap Place is taxing on me and I have to slow down to 9:30 pace. Plus, I was running low on water along Bedok South Road and have to slow down to avoid de-hydration. I stop by in a coffee shop for a coke and head back. Overall pace is a bit slow. and the 35km took me 5hr 43 mins. I need a slightly faster pace in the Sundown, perhaps a 6hr 30mins for the 1st loop.
My Achilles tendon holds up ok. Though a bit tired but everything is fine. There is only about 4 more weeks to up the mileage before tappering down.
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