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Ironman DreamerThe journey towards Ironman and beyond July 04 Day 19 to Day 20 - 3 & 4 July 2009Day 19 - 3 July 2009
Did a moderate pace from Morse Road up to Mt Faber, doing 2 loops at Mt Faber loop before turning into Henderson Waves & running till end of Hort Park. Then walked up to the Canopy Walk, where i read some history of WWII, abt Singapore defending itself against the Japanese. Hmm, read abt Normanton Oil Depot, Ford Motor Factory(where we signed the surrender papers), Bukit Chandu. interesting. Makes me feel special when i'm in Kent Ridge Park (formerly known as Pasir Panjang Ridge)
Total distance ran - 7km
Day 20 - 4 July 2009
Joined the Anti-Drugs run at Putrajaya. Managed to complete 7.7km in 31min 19secs (4min 4sec/km pace) and attained 11th position (missed out on the 10th placing by a mere 4 seconds, hahaha). Good warm up before tomorrow's Ipoh International Run, where i'll be running 21km. Gonna get a chance to see many Kenyans once i cross the finish line...heheheh.. July 03 My splits for KL Marathon...Just found out my splits for the race:
1st 21km - 1hr 37min 59sec
2nd 21.195km - 1hr 35min 58sec
Total time - 3hr 13min 57sec (net)/3hr 15min 11sec (gun)
0 - 13km was done at 4min 45sec/km pace.
13km - 21km done at 4min 32sec/km pace.
21 - 42.195km was done at 4min 32sec/km pace.
WOW, negative split. very happy :) Must be going too easy at the start.. oh well, better go easy since i didn't do a warm up, except to jog a few metres. hahaha
Position: 41st overall (Male).
Overall average speed is 4min 36sec/km or 13.1km/h. I'll need to cut down 20sec/km to go sub-3. Is that possible? With confidence, i say it can be done. Just don't be lazy. hahahha July 02 Day 13 to Day 18 - 27 June 2009 to 2 July 2009Day 13 (27 June 2009) - Slacked
Day 14 (28 June 2009) - Standard Chartered KL Marathon. A training run. The longest distance in my training (the longest being 19km on 20 June 2009). My target was to better my previous KL Marathon timing of 3hr 36mins. To my disbelief, i achieved 3hr 13min 57secs (net time) in this event, shaving about 22 mins. An average pace of 4min 35sec/km. A personal best and it was a fantastic experience as i didn't have any high expectations to do this well (at least in my own view). Lucky i suppose. 3 mins to qualifying for Boston. Looks like i gotta continue my mileage building activity for the next few weeks, which will not be a problem since i have another marathon in 2 weeks, 19 July in Pattaya. hahaha.
Total distance clocked for Week 2 (22 - 28 June 2009): 74km
Day 15 (29 June 2009) - Slacked
Day 16 (30 June 2009) - Ran from Park Mall back to home, 7km, moderate pace.
Day 17 (1 July 2009) - Weather was wet. But still, i decided to run up Mount Faber via Marang Trail, then down via Morse Road, then back home via South Buona Vista Road, about 9km, easy pace.
Day 18 (2 July 2009) - Ran from Tiong Bahru Plaza to Harbour Front, then from harbour front up Morse Road, doing 1 Mt Faber loop before embarking on the Southern Ridges (yes, again) to Kent Ridge Park. Did a long stretching session at Dover Road before heading back home for much needed rest. Total distance about 10km at easy/moderate pace.
June 26 Day 11 & Day 12 - 25 & 26 June 2009Day 11 (25 June 2009) - Slack. No workout at all.
Day 12 (26 June 2009) - Ran up Morse Road, then straight into the Henderson Waves all the way until the entry to Kent Ridge Park. I guess it's about 5km. In addition to 2km which i ran together with my client earlier, i have clocked 7km today. This will be my last run before KL Marathon this Sunday.
Inflicted 'torture' on my legs earlier, by doing a self-massage. Feels much much better. Muscles loosened up, psyching myself for the race in 1.5days away. Since it's a training run this Sun, i wanna attempt doing a 4min 30sec/km pace from the start. If i can sustain it throughout the full marathon, that will lead me to a 3hr 10min run. But of course i'm not expecting to be able to achieve that. I'll just attempt it & see how far i can sustain such a pace. I expect that pace will drop as the run goes on, but hey, just no harm trying... and Run With A Smile!! hahahhaah
Good luck to everyone who is taking part. May you enjoy the event and the sights of KL city :) and not forgetting, eating all, if not most of what KL has to offer.
June 24 Day 9 & Day 10 - 23 June & 24 June 2009Day 9 - 23 June 2009
Joined the SGRunners' CBD run for an interval session. Did a jog to the start poin at the F1 track. Did 4 sets of 1km, taking about 3min 30sec to 3min 40sec each way. Good workout, a total of 8km. A high intensity session prior to the marathon is excellent. Hmm, shall i wear these shoes (Adizero LT) for KL?
Day 10 - 24 June 2009
Started my run at 8.40am. Ran 2 loops of Mount Faber, then along Southern Ridges until end of Science Park I. then strolled back home. Seems about 10km. It was a lovely weather, cloudy, perfect. Did an extended stretching session. Will be doing a massage on myself tonight to reduce muscle tightness and improve circulation. June 22 Day 8 - 22 June 2009It's KL marathon this weekend. According to theory/research, it's tapering time 2-3 weeks before a marathon, which means cutting down on mileage. Contrary to theory, i clocked 69.8km last week, which is way above my usual 30km/week mileage. So do i taper? It's a rhetorical question. Surely i must taper. Yes, i must. However, this KL Marathon is not on my list of must-achieve-PB marathon. I'm including it as part of my training. My primary objective this year is Standard Chartered Singapore Marathon on 6 Dec 2009. For that, i am now building up my mileage. So KL Marathon will fit in nicely, with an estimated mileage of about 60km to 70km this week, week 2 of training.
Today's run brought me from Park Mall to Ghim Moh, covering an estimated total of 7km (most of my runs are really short, ranging from 7km to 10km, and not fast & furious pace). Fortunately it wasn't hot. Took it at a moderate pace. Good. June 21 Day 7 - 21 June 2009the conclusion of 1st week of training, a total of 69.8km.
Today's run began at 10.10am, taking me through 1 loop of Mount Faber, followed by the southern ridges to NUH, about 10km i guess. Quite a hot day, with many people along the southern ridges, either strolling along or resting uder the bountiful shaded segments. Great to see so many people taking in the beautiful sights and taking the opportunity to have fun with friends, relatives, even strangers. The hot weather certainly didn't deter them from having fun. A group of kids were also having fun at Hort Park. Hmm, maybe one day, i'll organise a running event there, a challenging one no doubt. Now, if only NParks allow it... hehehe... |
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