Friday, March 30, 2007

Labrador Park Run on 29 Mar`07 (Thu)

Did the same route as Tuesday -- to Labrador Park. Instead of running on the narrow uneven path along Pasir Panjang, we tried the path along West Cost Highway. Much better -- dun have to jump on/off the pavement :) However, gotta be careful along this stretch -- nearly collide with a cyclist as my view was blocked by the signboard @ bus stop! Weather was better with slight breeze as we ran thru the park. To avoid the hazardous area @ Alexandra, we took the same way back and continued towards West Coast Park. tktan was on turbo mode and sped ahead. Again, I was left wondering abt my slow pace with the increasing gap! tktan accidentally tripped on the pavement n triggered his knee pain. The clicking sound on my right knee came on @ the same time and we called it a day -- time check was 1 hr for 11.5km.

P.S. Haiz, is my mind getting weaker? Gotta remind myself to push on and complete the entire distance!

Distance : 11.5km
Time : 1h
Avg pace : 5:16min/km

Wednesday, March 28, 2007

Labrador Park Run on 27 Mar`07 (Tue)

Wanna have a change of route from flat Ulu Pandan and add some small hills. Picked the gentlest of the 4 hills, Labrador Park for a mid distance run. We started @ 6.40pm and ran along Pasir Panjang Rd to Labrador Park. It was humid and no sea breeze :( Time check was 37min @ 7km -- good, 5:17min/km pace. Then we head towards Queensway via Alexandra Rd -- the pavement was uneven and had to take extra cautious (last week, one Safra MF had a bad fall along this stretch). Lots of human traffic and had to shout "Excuse me" numerous time. tktan nearly tripped when one lady blocked his path -- triggered his knee pain afterwards! Reached Science Hub via Portsdown Flyover, time check was 1h 7min @ 12km -- slower 5:35min/km pace. After running thru SPI, we passed NUH, SRC and UCC -- nice to be back in NUS hills! Dashed up the final slope to NUS and completed the 16.5km run @ 1h 31min.

P.S. Good run! Think I have overcome my hill phobia :) Will do a few more hill runs while tapering next week. Oh, hope tktan's knee pain will recover speedily.

Distance : 16.5km
Time : 1h 31min
Avg pace : 5:31min/km

Monday, March 26, 2007

Animiles Run on 24 Mar`07 (Sat)

Had been ages since we last joined the Animiles @ LPR. Decided to join DR, DO, Bug, cheow, fennel & swoop for an early morning run to touch the zoo gate. Was held up by the traffic lights and arrived @ 5am. The group started off first while tktan n me did our warm up stretch. We skipped the windy OUTR to avoid straining my knees n ankles. However, the path on the road was swarmed with insects n we had to run on the road! Original plan was to do an 8km extension after touching the zoo gate. But we changed plan to do the extension first as high chance we would be tired and skip that.

It was quiet along Sembawang Road -- tktan was leading ahead. U-turned @ Gambas Ave and then turned left at Mandai Rd to the zoo. Saw fennel on her way back (she did 19km) and she happily waved to us. As we passed UPR, crossed path with bug, swoop, DR, DO, SC5 and cheow -- they had touched the zoo gate n on their way back. Finally we touched the zoo gate and took a break to refill our camelbak. It was day break when we made our way back to LPR. Detour to Seletar Reservoir -- tktan was feeling hip pain but pressed on for the next 6km. My knee pain came on along Upper Thomson Rd -- had to stop a couple of time to stretch. I thot the end was near when I saw traffic light -- false alarm and I juz continued dejectedly. Finally, reached cassurina and flew down the final 1km to LPR. Saw sassyrunner n teelee (looking shwee on their bikes) -- their cheer spurred me to sprint to the end point. Yeah, completed the 32km run in 2h 59min!

The group had left for breakfast and we took our time to cool down, stretch and change. On our way to the hawker centre, we met fennel and swoop -- they joined us for 2nd round of breakfast. Nice to catch up with them -- been ages since we last met!

P.S. Did not feel too good for this long run. Usually, was able to run faster and less tired in the early morning. But this time, felt tired early in the run. Maybe not use to the slopes since we had been running mostly flat. Will do some small hill run next week to strength the quad. Uh oh, tktan still bugged by hip pain and my knee pain still persistant :(

Distance : 32km
Time : 2h 59min
Avg pace : 5:36min/km

Thursday, March 22, 2007

Ulu Pandan Canal Run on 21 Mar`07 (Wed)

Ulu Pandan had became our hot spot for flat run. Did another mid-distance run with tktan. Yup, the calve pain came on along Pasir Panjang Rd. Guess I have to live with the pain -- maybe I am getting use to it, barely noticeable nowadays. tktan was in speed mode -- he juz sped ahead and left me wondering y I was so SLOW! Time check @ Bouna Vista MRT was 41:50min (that's a 5:14min/km pace!). After a water break, we continued with 3 laps @ Ulu Pandan Canal.

Lap 1 : 10:49min (wow, the fastest I had ever ran here @ 5:09min/km pace!)
Lap 2 : 11:25min (slow down as part of the canal was not lit @ 5:26min/km pace)
Lap 3 : 11:25min (maintain same pace as Lap 2)

My knee pain came on @ this point but I pushed to complete the run. However, I felt exceptionally tired and finally raised my white flag @ the AYE flyover. We took a cool down 2km walk back to KRGH.

P.S. tktan was in superb condition -- paiseh that I was not is good shape and had to cut short the run. Hope the next run, both of us will be in good condition.

Distance : 15.5km
Time : 1h 25min
Avg pace : 5:29min/km

Wednesday, March 21, 2007

West Coast Run on 20 Mar`07 (Tue)

It had been a while since I ran solo. Took off for a short run @ West Coast after work. Hmm, my left calves started to ache early in the run :( Luckily, it became barely noticeable when I entered West Coast Park. Wah, saw a couple of guys running and started to chase after the targets :) Did extra loops @ MacDonalds and completed the 10km @ 56min. Took a cool down walk to KRGH followed by warm down stretch.

P.S. Suspect that my calve ache is due to the slanted road surface along Pasir Panjang Rd. Will test it out again tomorrow.

Distance : 10km
Time : 56min
Avg pace : 5:36min/km

Monday, March 19, 2007

HSP Run on 17 Mar`07 (Sat)

Carboloaded with cabbage rice on Friday nite, in anticipation for 30km+ LD on Saturday. Had plan a new route covering Hougang, Sengkang & Punggol. tktan joined me for the run and we started @ 6.50am. It was nice and cool as we ran through Sengkang to the park connector @ Hougang Ave 7 -- great running along the breezy canal. At the end of canal, tktan requested for a break as his right leg felt uncomfortable -- adjusted his shoe n lace. Time check was 30min for 5.2km -- slow n easy 5:46km/min pace.

We continued on to Punggol via Punggol East flyover (a slight slope here). Followed the LRT line and ran the perimeter for Punggol Town -- weather breezy and the vast view of the open green fields were relaxing. tktan had warmed up his engine and leading 20m ahead. We turned right and Punggol Rd to a shady path with tree lined on both sides of the road. Then, we were greeted with a rolling hills infront of us -- arghh, didn't expect hills in this area and was pleasantly surprised. Glad we reached the end of the road, which was Punggol Jetty -- time check was 1hr 19min @ 13.6km(5:46km/min pace). A few people were waiting for the boat (dunno to where). The place was desserted -- no shelther, except for a bus-stop and a locked portable toilet. We re-fueled with our 1st pack of Gu Gel before continue on. Hey, the return route was faster than we expected :) By then the sun was out in full blast. Did an extra 6km ard Punggol and refueled with 2nd Gu Gel & re-fill our water bag @ Punggol MRT station -- time check was 2hr 12min @ 23km (5:44min/km pace). tktan was feeling left hip pain but he pressed on as we head toward the final loop from Sengkang to Jalan Kayu.

This was a demoralizing stretch -- long stretch and see no end. The weather was oppressed heat from the haze. The hip pain was bothering tktan and he asked me to go ahead as he walk back to the end point. To avoid the hot sun, I ran under the shaded path of the right lane -- motorists were surprised to see me but gave way to me :) Really glad to reach the end point -- time check was 2hr 58 min @ 31km (avg 5:45min/km pace). Backtracked a little to meet up with tktan. He was totally burnt out! We did a warmed down stretch before heading for shower n brunch.

P.S. Happy that I dun feel much pain @ knee for this run and despite the hot weather, I was able to maintain a consistant 5:45min/km pace :) Yeah, I have gradually increase my mileage -- will peak my mileage within the next 2 weeks! Felt under-prepare for the marathon -- this was my first 30km run (did many 30km+ run during training for SCSM06). Sorry that tktan was experiencing hip pain -- hope the next LD will be better for him!

Distance : 31km
Time : 2:58min
Avg pace : 5:45min/km

Friday, March 16, 2007

Calibration Run on 16 Mar`07 (Fri)

Not enough mileage for the week, so dragged myself out of bed @ 5.45am to do a 10km run @ Sengkang. After light stretch, started the run with the 1km loop at my block. Here's the lap timing :-

Lap 1 : 5:28min -- Nice, not-chuan pace
Lap 2 : 5:31min -- Good, managed to keep to 5:30min/km with minimal pain @ my left leg
Lap 3 : 5:26min -- Was contemplating whether to run to Punggol, decided against it as that area would be desserted and unsafe for a solo lady runner.
Lap 4 : 5:24min -- How abt follow the LRT track to Jalan Kayu? Hmm, that area also quite desserted...
Lap 5 : 5:33min -- Wah, half done oledi! Then continue doing loops...
Lap 6 : 5:29min -- Counting down... 4 more laps
Lap 7 : 5:34min -- Oops, slowing down. Maybe I should stop @ 8km...
Lap 8 : 5:33min -- Ok, one more km then I am done...
Lap 9 : 5:30min -- Aiyah, might as well run another km to make it 10...
Lap 10 : 5:21min -- Huh, thot I was running slowest?!!

Cannot believe I actually ran 10 loops!! Super boring but my mind was kept busy :) Did a warm down stretch, replenished with 100plus, watched the news while I did cold treatment on the knees and had a good hot shower. Glad that I made it for the run :)

Distance : 10km
Time : 54min
Avg pace : 5:29min/km

Wednesday, March 14, 2007

West Canal Run on 14 Mar`07 (Wed)

Heavy rain on Tuesday AGAIN -- went for carboloading instead. Luckily we managed to get a table @ Wacha -- tried a few times and they were fully booked (even on weekdays!). The set dinner consists of various side dishes, clear soup, lasagne, tea leave fried rice and strawberry sorbet. We ordered Takeyama sake to go with the food. YUM YUM!



Weather looked bad on Wednesday -- luckily the rain stopped at 6pm and we proceed with our mid distance run. We started off @ KRGH at 6.55pm and did the same route as last week. As usual, left leg began to feel achy early into the run -- though not as bad as last week. Time check Bouna Vista MRT was 43min -- ok 5:23min/km pace. Took a toilet and water break before proceeding to Ulu Pandan Canal. Hmm, less ache and I was happy to run @ my auto-cruise mode. Here's the lap timing along the canal :-
Lap 1 : 10:57min - avg 5:13min/km pace
Lap 2 : 11:16min - avg 5:22min/km pace
Lap 3 : 11:10min - avg 5:19min/km pace
Then we did a slow run back as the road was uneven and not well-lit. Dashed up the final slope to KRGH -- tktan was trying to out-run the bus!


P.S. Felt better -- think I have overcome the mental block on my knee pain. Though still feel achy on my left leg for the first 8km -- bearable. Will peak my mileage for the next 2 weeks before tapering :) Went home and did the hot/cold treatment on my knees -- felt good the next morning. Heel pain still there but I found a way to relieve it -- massage on the arch of the foot. Suspect it may be a mild case of PF...

Distance : 17.5km
Time : 1h 32min
Avg pace : 5:25min/km

Monday, March 12, 2007

F2 run on 11 Mar`07 (Sun)

Took a lift from DR at Serangoon MRT along with DO & cokiee. When we arrived @ ECP F2 carpark, a group had gathered -- tktan, ultra, sealboon, trencen (dropped by after his bike session), alvo & meteror, teelee, sassyrunner, shutelup & his fren etc. DR lead some of them for a warm up run to the lagoon and return back in time for BR and tooty to join in. tktan n me started later as we needed more time to stretch. Time check after making a loop and back to F2 was 20min -- hmm, should be 3.5km instead of my estimate of 4km. We soon caught up with them and lead the way to NSRCC. Most of them were in chatty mood :) Then DR & teelee took the lead at Changi Coast Rd -- the demoralising stretch. DR was wearing HWA luminous orange top -- good target to follow. The road was never ending.... Was hoping to see DR turned in to Changi Beach -- but he kept going straight :( Finally, we reached the first toilet @ Changi Beach! Time check was 1hr 24min -- avg 5:25min/km pace. Took a break to refill my camelbak -- thanks to DO, BR & cokiee for helping to finish the first pack.

On the return leg, the sun was out in full blast. My knee pain kicked in abt then and I slowed down when DR & BR overtook me. When I tried to widen my stride, the pain became more -- so I kept to small stride. Was literally melting under the sun! So glad to reach NSRCC -- hope to have some shade along ECP. Caught up with tktan @ NSC -- his CPU was overheated and needed to cool down. I went on ahead and caught up with BR -- she said she wanna run 2hr only and gonna walk back to F2. Next was teelee -- he was also walking back. Yeah, finally reach F2 and completed the run -- time check was 2hr 34min. DR was chatting with meteror and tooty who did a leisure 10km. tktan came back shortly and we went for a cool down walk before joining the group. While waiting for the rest, we did our stretching. There was a van selling ice cream and cold drinks @ F2 -- thanks to DR for the 100plus treat. When most of them were back, we proceed to shower -- wah, first time I showered in the open n had lotsa fun!

Next was the hightlight of the run -- we set off for Changi Village for beef noodle lunch. I was a satisfied n happy gal after the yummy lunch -- the tough & hot run was all worth it!

Distance : 27km
Time : 2h 34min
Avg pace : 5:42min/km

Sengkang-Punggol Run on 10 Mar`07 (Sat)

Due to the strange ache @ my right leg after Wed run, I took 2 days rest and went for a short run on Sat morning. It was daylight by the time I started the run @ 7.30am. Was cautious to start slow and monitor my legs condition. Hmm, my left leg had this nagging ache @ the ankle n calve -- my right leg was pain free! Aiyah, dun care -- juz run... Didn't see any runner along the way -- no one to chase, so I juz ran at an easy pace. Before I knew it, I crossed the flyover from Punggol to Sengkang and reached home. Time check was 43min for 8km -- lucky not so slow, decent 5:23min/km pace :)

After cool down n wash up, went back to office to work :(


Distance : 8km
Time : 43min
Avg pace : 5:23min/km

Thursday, March 08, 2007

West Canal Run on 7 Mar`07 (Wed)

Due to the heavy rain on Tuesday, my plan to do a mid-distance run was postponed till Wednesday. tktan n me started off @ KRGH at 7pm and did the same route as last Tuesday. This time, I was determined to complete the entire distance -- pain or no pain. Hmm, left leg was feeling achy early into the run -- especially @ the ankle. The ache eased somewhat when we ran along the slightly upslope South Bouna Vista Rd. Slow down considerably @ Ayer Rajah Ind Est and managed to do a quick calve stretch while waiting for the traffic light. Time check Bouna Vista MRT was 43min -- hmm, slower 5:43min/km pace. Took a toilet and water break before proceeding to Ulu Pandan Canal. Hmm, left leg ache disappeared and I was happy to run @ my auto-cruise mode. Here's the lap timing along the canal :-
Lap 1 : 11:00min - avg 5:14min/km pace
Lap 2 : 11:23min - avg 5:25min/km pace
Lap 3 : 11:06min - avg 5:17min/km pace
Then we did a slow run back as the road was uneven and not well-lit. Yeah, we dashed up the final slop to KRGH -- so long since we last did it and felt good! Clap clap, we completed the entire run!

P.S. Went home and did the hot/cold treatment on my knees -- felt good the next morning. However, I felt a strange ache on my right feet (ankle & heel). Could barely walk when I got up from sitting but the ache would go away after walking a while. Was it becoz my right leg was compensating when my left leg ache during the run? Hope the ache will go away before my LD this weekend.

Distance : 17.5km
Time : 1h 37min
Avg pace : 5:33min/km

Monday, March 05, 2007

Marina Promenade-ECP on 3 Mar`07 (Sat)

My first LD after a long break. After depositing our bags @ Suntec Planet Fitness, tktan and me proceeded to Marina Promenade for warm up. Wow, the construction to the left of Esplanade was massive -- wonder how the RL group detour for this route. Started the run towards ECP via Indoor Stadium & Tanjong Rhu. Weather was cool and cloudy as tktan lead while I followed @ slow pace. Crossed path with roentgen & divey @ Kallang Riverside Park -- they were heading in towards Esplanade. They asked whether we were heading towards Changi Coast Rd -- yup, that's was my plan. tktan waited for me to catch up @ Indoor Stadium before crossing over to Tanjong Rhu and towards Fort Road.

Happy to reach ECP -- time checked was 40min (ard 5.30min/km pace). tktan asked me to go ahead while he stretched to relieve pain/aches (maybe he started too fast?). Went into auto-cruise mode -- not many runners in sight, so no one to chase after :P tktan caught up shortly -- glad to hear that he felt better after the stretch break. Then we bumped into ronnie & bee who were training for their KL marathon. Oh oh, at 15km, felt the knee pain coming(clicking sound appeared) and finally signaled to tktan that I needed to stop at NSC(16km). Haiz, was hopping I can endure the pain longer and finished at least 20km. tktan was prepared to walk back with me but I urged him not to slack with me and continue his run -- arranged to meet back @ MacDonalds. While he ran to NSRCC, I turned back and walked towards MacDonalds. Hmm, felt better after I stretched my hamstring and able to continue running. Oops, knee pain came back near Lagoon and I took a quick stretch break and continued on.

Finally call it a day @ toilet after tennis centre -- time checked was 2h 5min for 21.5km (avg 5:49min/km). Well, at least I managed to ran > 20km. Weather was still cloudly -- aiyah, else I can cover more ground. While I did my cool down stretch, bumped into Eddie -- he juz finished swimming in the sea and doing a short run. He stopped for a chat -- asked me how come I dun join RL run lately. Told him I was recovering from hamstring tendon mico-tear(after KL 30km) and also working late. We chatted abt the KL 30km -- too many hills!! Then he asked me what is my next event and was interested after hearing my plan for Nagano Marathon. Aiyah, too late oledi as registration is closed. He asked whether I will be interested in Hawaii race in December -- to early to decide after I would be taking a run break after Nagano Marathon. After Eddie continued on with his run, saw ronnie running alone (bee was waiting @ MacDonalds). He stopped to check how's my recovery -- told him not so good as my knee pain came back @ 15km.

tktan came back 40min later -- after covering 4km more. He was completely flat out (stopped at every toilet along the way back) and gulped down my excess drink from my camelbak. After cool down, we walked to Marine Cresent and catch a bus to Suntec. After a hot shower, we had lunch @ Pho House at Suntec's Sky Garden -- I had the tomato crabmeat noodle soup while tktan had the spicy beef with rice. Yummy! But no pics to show as we didn't bring our cameras -- our bags were @ Planet Fitness as we planned to go for Yoga class after lunch. Enjoyed our lunch too much and decided to skip yoga class and went shopping @ suntec (to digest the huge lunch).


P.S. Finally crossed the 20km mark. Next week, will increase weekly mileage to 50km+ with a 26km LD on weekend.

Distance : 21.5km
Time : 2h 5min
Avg pace : 5:49min/km

Friday, March 02, 2007

West Canal Run on 1 Mar`07 (Thu)

Work late till 7pm and we decided to start off from my office @ 7.30pm. Took a short cut thru SP2 and continued on to South Bouna Vista Rd and underpass to Ayer Rajah Ind Est. Skipped water break @ Bouna Vista MRT and proceed to auto-cruise mode @ Ulu Pandan Canal. tktan went ahead while I ran @ my slow pace. Cool, able to maintain a 5:30min/km pace. Did 2-lap up and down the canal. On the third lap, could feel the knee pain coming and decided to stop @ Dover MRT. Walked 4km back to my office.

P.S. Oh dear, didn't even hit 10km this time!! Panic mode! Will the knee pain go away? Arghh, 2nd time in a week that we had to walk back. Hope the next run we can complete the run @ KRGH!

Distance : 9km
Time : 51min
Avg pace : 5:40min/km