While I still make "novice" mistakes in the 42 km event, I think I am getting the hang of the art of recovery (since this is the enjoyable part).
Recovery starts immediately after crossing the finishing line. I walked around to the drink stations to rehydrate before doing a good stretch. Then a long walk (1 km) to catch a cab back to the hotel. After breakfast (carbo reload?) we went out for a walk with the kids (instead of dropping to sleep). Only in the afternoon did I caught up on sleep (after all, this was a night run).
Next day, went for a massage - 90 minutes deep tissue sports massage. Calves were tighter than I'd imagine, but the thighs were surprisingly ok. Took a dip in the pool, easy swimming. Legs felt 80% normal.
Went for yet another massage the following day (this is Thailand!). Legs felt 90% or better. Did more swimming.
Did not run for seven days (in both Hua Hin and Bangkok) and also due to the closure of the BKK airports. We had to book another flight out of Phuket on Dec 3. Took a van from BKK to Phuket, stopping over at Chumphon (a nice Novotel resort!). Looking forward to a run or two in Phuket.
PS: The closure of the international Suvarnabhumi airport on Tuesday and domestic Don Mueang airport a few day later left more than 100,000 stranded. Initially, we were under the impression that the closure was for only a day, which prompted us to go back to BKK to wait. But when the situation did not appear to improve, we went against our friend's advice and made booked the next available flight out of Phuket. With more explosions and higher tension in BKK, we only hope that the family get out of Thailand safely.
Saturday, November 29, 2008
Friday, November 28, 2008
Largest SCSM todate
This year's installment of SCSM will see 15,000 participants for the full marathon, compared to 12,000 last year. These are the figures:
Number of runners by category:
42km: 15,251
21km: 11,806
10km: 20,084
Wheelchair: 9
Kids Dash: 2,044
Total: 49,194
Some international marathons see larger crowd:
Boston: 25,000
Tokyo: 30,000
London: 35,000
New York: 39,000
Chicago: 45,000
Number of runners by category:
42km: 15,251
21km: 11,806
10km: 20,084
Wheelchair: 9
Kids Dash: 2,044
Total: 49,194
Some international marathons see larger crowd:
Boston: 25,000
Tokyo: 30,000
London: 35,000
New York: 39,000
Chicago: 45,000
Standard Chartered Bangkok Marathon: new respect for the distance
Nov 23, 2008; 0200 hours
The idea of participating in the Bangkok marathon was planted by my friend at the Sundown marathon expo in May. As the family has not been to Bangkok, I thought it a good idea to combine a family vacation with a marathon. Needless to say, the political situation leading up to this weekend was trying, and as things turned out, we were left stranded in BKK until now. (Another story for another time.)
I was in two minds about this race. On the one hand, as it was a night run, starting at 2 am, I thought it was a good idea to put in a good show. On the other hand, there is the Singapore marathon lined up two weeks later that I wanted to participate. However, the cool night air (22.5 deg C) prompted me to give it a go for a sub-5.
View Larger Map
My plan was to make 7:30 pace for the first 5 km and then 7:00 pace up till 32 km. The run went according to plan. Reached the 15 km checkpoint at 1:47 and 34 km mark at 4:07. HR was wonderfully cooperative - within 145 to 155 for the first 15 km.
The problem was that I felt deflated during the 33rd and 34th km - pace slowed to 8:10 and 8:30 respectively. HR had gone up to 150 - 162 from 21 km onwards, and I started to feel that I was going out too hard. Left thigh started cramping towards the 30th km mark. Deja vu. It was like SCSM Dec 2007 all over again.
By the 35th km, I knew I was not able to make sub-5 and what was utmost in my mind was to avoid injury. Hence the disappointing time of 5:33.
What went wrong this time? Two immediate suspects. First, I was over-ambitious, going out too fast. A report I read some time ago mentioned that a mere difference of 15 sec in pace could spell trouble toward the end. I found this out only too well (and too often!). Second, I was unable to find the restrooms that were supposed to be stationed along the route until 32 km. The section from 2km to 32km was along a highway. So obviously no bushes to go behind (some runners went behind cars, but I couldn't bring myself to do that!). And I was looking out for porta toilets. However, trailer toilets were used instead. The urgency could have affected my pace and tempo.
The third reason only dawned upon me two days later. That I relied more on the water points rather than my own water supply. IOW, I switched to water rather than electrolyte drinks, and all my long runs have been on electrolytes! Such a simple mistake that I should have spotted. Lesson learnt.
But the main reason is that I was gunning for a sub-5 target. That will have to wait.
Did I enjoy the race? Emphatically yes. In many ways. It was really fascinating to see the elite runners up close and personal in action. They caught up, in spite of a 90 minutes difference in start time, at the 26th km mark. Their time (as displayed by the accompanying truck) was 1:19!
Interesting to witness the wheelchair racers. The top three were tightly grouped. Seemed to me that the second and third wheelchair racers were drafting off the leader.
It was kinda fun running through the elevated highway. The weather was really good, with a nice breeze.
The organization (except for the toilets) was top notch. The crew set up in really quick time as the area near the Grand Palace was overflowing with crowds paying respect to the King's sister. When I arrived at about 1 am, the tower crane was just lifting the clock into place. All the distance markers were accurately marked out (with acceptable error by my Garmin!). The only exception was the erroneous marker at 41.5km, which read 40.5 km instead.
After the finish line, we were given our medals and two burgers, courtesy of MacDonald's (one of the sponsors). And there were plenty of free food and drinks. When I was leaving, the fun 5 km folks were just coming in. The theme was Go Green, and awards were given for the best dressed teams. So the teams came in all manner of colorful outfits. Wonder if they could run well in those outfits.
What I really appreciated was the special massage treatment. SCSM volunteers would squeezed out massage cream for us. Here, the volunteers actually applied the cream for us and gave a quick calf and hamstring massage while they were at it. It was really wonderful! I am truly appreciative.
There were two young Japanese ladies who had an entire film crew running around and ahead of them, with cameras and video cams. One overtook me towards the end, accompanied by a cameraman. Wonder if he ran all the way?
Then there was this elderly man or woman (I couldn't tell). Short in stature, under 5 feet. Wiry guy whom I overtook at about 5 km, but in turn overtook me later on!
Not to forget the two Singaporeans (from a party of 10!) I met at 7th km. The gentleman was wearing a bright red Sundown finisher tee. The lady finished ahead of me, congratulations! Nice to meet you both.
And it was good to meet Ripley and Litch at the start point. Ripley left me far behind once the starting gun went off.
On another note, the field is about 2,000 marathoners (based on the final results), so relatively small compared to SCSM and Sundown. Most started at 2 am. More than 50 runners from SIN.
End point:
PS: Now I need to get back to Singapore in time for SCSM!
Honor Roll: Saucany PGT5
The idea of participating in the Bangkok marathon was planted by my friend at the Sundown marathon expo in May. As the family has not been to Bangkok, I thought it a good idea to combine a family vacation with a marathon. Needless to say, the political situation leading up to this weekend was trying, and as things turned out, we were left stranded in BKK until now. (Another story for another time.)
I was in two minds about this race. On the one hand, as it was a night run, starting at 2 am, I thought it was a good idea to put in a good show. On the other hand, there is the Singapore marathon lined up two weeks later that I wanted to participate. However, the cool night air (22.5 deg C) prompted me to give it a go for a sub-5.
View Larger Map
My plan was to make 7:30 pace for the first 5 km and then 7:00 pace up till 32 km. The run went according to plan. Reached the 15 km checkpoint at 1:47 and 34 km mark at 4:07. HR was wonderfully cooperative - within 145 to 155 for the first 15 km.
The problem was that I felt deflated during the 33rd and 34th km - pace slowed to 8:10 and 8:30 respectively. HR had gone up to 150 - 162 from 21 km onwards, and I started to feel that I was going out too hard. Left thigh started cramping towards the 30th km mark. Deja vu. It was like SCSM Dec 2007 all over again.
By the 35th km, I knew I was not able to make sub-5 and what was utmost in my mind was to avoid injury. Hence the disappointing time of 5:33.
What went wrong this time? Two immediate suspects. First, I was over-ambitious, going out too fast. A report I read some time ago mentioned that a mere difference of 15 sec in pace could spell trouble toward the end. I found this out only too well (and too often!). Second, I was unable to find the restrooms that were supposed to be stationed along the route until 32 km. The section from 2km to 32km was along a highway. So obviously no bushes to go behind (some runners went behind cars, but I couldn't bring myself to do that!). And I was looking out for porta toilets. However, trailer toilets were used instead. The urgency could have affected my pace and tempo.
The third reason only dawned upon me two days later. That I relied more on the water points rather than my own water supply. IOW, I switched to water rather than electrolyte drinks, and all my long runs have been on electrolytes! Such a simple mistake that I should have spotted. Lesson learnt.
But the main reason is that I was gunning for a sub-5 target. That will have to wait.
Did I enjoy the race? Emphatically yes. In many ways. It was really fascinating to see the elite runners up close and personal in action. They caught up, in spite of a 90 minutes difference in start time, at the 26th km mark. Their time (as displayed by the accompanying truck) was 1:19!
Interesting to witness the wheelchair racers. The top three were tightly grouped. Seemed to me that the second and third wheelchair racers were drafting off the leader.
It was kinda fun running through the elevated highway. The weather was really good, with a nice breeze.
The organization (except for the toilets) was top notch. The crew set up in really quick time as the area near the Grand Palace was overflowing with crowds paying respect to the King's sister. When I arrived at about 1 am, the tower crane was just lifting the clock into place. All the distance markers were accurately marked out (with acceptable error by my Garmin!). The only exception was the erroneous marker at 41.5km, which read 40.5 km instead.
After the finish line, we were given our medals and two burgers, courtesy of MacDonald's (one of the sponsors). And there were plenty of free food and drinks. When I was leaving, the fun 5 km folks were just coming in. The theme was Go Green, and awards were given for the best dressed teams. So the teams came in all manner of colorful outfits. Wonder if they could run well in those outfits.
What I really appreciated was the special massage treatment. SCSM volunteers would squeezed out massage cream for us. Here, the volunteers actually applied the cream for us and gave a quick calf and hamstring massage while they were at it. It was really wonderful! I am truly appreciative.
There were two young Japanese ladies who had an entire film crew running around and ahead of them, with cameras and video cams. One overtook me towards the end, accompanied by a cameraman. Wonder if he ran all the way?
Then there was this elderly man or woman (I couldn't tell). Short in stature, under 5 feet. Wiry guy whom I overtook at about 5 km, but in turn overtook me later on!
Not to forget the two Singaporeans (from a party of 10!) I met at 7th km. The gentleman was wearing a bright red Sundown finisher tee. The lady finished ahead of me, congratulations! Nice to meet you both.
And it was good to meet Ripley and Litch at the start point. Ripley left me far behind once the starting gun went off.
On another note, the field is about 2,000 marathoners (based on the final results), so relatively small compared to SCSM and Sundown. Most started at 2 am. More than 50 runners from SIN.
End point:
PS: Now I need to get back to Singapore in time for SCSM!
Honor Roll: Saucany PGT5
Congratulations to Harn Wei for ranking second in the 2008 Ultra Triathlon World Cup series
Harn Wei did Singapore proud by coming in second overall in the 2008 Ultra Triathlon World Cup series! Congratulations!
A very remarkable accomplishment indeed.
As Harn Wei noted his journal, the DNF in the final deca cost him a shot at world number one ranking. There could be unfinished business to take care of in the next few years. And we continue to cheer him on!
A very remarkable accomplishment indeed.
As Harn Wei noted his journal, the DNF in the final deca cost him a shot at world number one ranking. There could be unfinished business to take care of in the next few years. And we continue to cheer him on!
Monday, November 17, 2008
BFG Rave Runs: Bahrain
View Larger Map
Nov 17, 2008
Second time in Bahrain in as many years. The last time I visited, Craig Daniel was the new James Bond in Casino Royale. Earlier this month, the new JB movie Quantum of Solace was also released. What a correlation! Entirely spurious of course. But what is somewhat fascinating is that I have visited the Middle East at least 6 times since 2000, and witnessed the development over time.
Two years ago, there were lots of construction along Al Fatih Highway. Now these buildings are offices and hotels, spanking new. The Bahrain Financial Center is now completed and stands proudly over this island of golden smiles. At 706 sq km, Bahrain is slightly smaller than Singapore.
Today is all about systems check. Started out at 5 pm (equivalent to 7 pm Sin) and managed just a short 5 km at slow pace. HR<135. The cool weather contributed to the good steady pace at 7:30 (would be wonderful HR pace for BKK!). Started at Pars International hotel at Juffair - a commercial area built on reclaimed land. Passed the Al Fateh Grand Mosque (prayers in session) - opposite Gudalbiya Palace, up to Dolphin park and u-turn at Funland Centre.
That was the vicinity where I stayed in 2006. The last time, I ran south, past the Gudalbiya Palace to Mahooz Ave junction, as well as another run up to the Financial Center. Not sure if I have time this trip. But would make for a nice run that way.
All systems checked out. No pain. That's good. :)
TLog: Battle stations
With just 10 days to D-Day, and the uncooperative weather, we had to reschedule the final field exercise a couple of times. It was all systems go on that the evening (to simulate D-Day conditions), after the men had two full days of rest. The exercise comprises three manoeuvres, each with increasing level of difficulty.
The first manoeuvre had seven checkpoints and the men did well, surpassing the anticipated times: 5:45 (6:00), 6:10, 5:57, 5:53, 6:07, 6:07 (6:10). Form appeared very good, probably the two days of rest helped. The second manoeuvre went pretty smoothly as well - 6:01, 5:58, 6:01, 6:11 (6:06) - until the fourth checkpoint. One of the men started experiencing pain in the knee. Started with tightness, but developed into pain by the fourth checkpoint. I decided that it was more prudent to fail the exercise than to lose the battle. So called a change in exercise objective - called off the third manoeuvre and did a slow march instead. At completion (20 k), it was emergency first aid for the knee.
The prognosis wasn't too good, as the knee was stiff and painful for 24 hours. But fortunately, the pain went away by Sunday. So going to put the men through an easy pace this week (in the middle east!) for final systems check.
The first manoeuvre had seven checkpoints and the men did well, surpassing the anticipated times: 5:45 (6:00), 6:10, 5:57, 5:53, 6:07, 6:07 (6:10). Form appeared very good, probably the two days of rest helped. The second manoeuvre went pretty smoothly as well - 6:01, 5:58, 6:01, 6:11 (6:06) - until the fourth checkpoint. One of the men started experiencing pain in the knee. Started with tightness, but developed into pain by the fourth checkpoint. I decided that it was more prudent to fail the exercise than to lose the battle. So called a change in exercise objective - called off the third manoeuvre and did a slow march instead. At completion (20 k), it was emergency first aid for the knee.
The prognosis wasn't too good, as the knee was stiff and painful for 24 hours. But fortunately, the pain went away by Sunday. So going to put the men through an easy pace this week (in the middle east!) for final systems check.
Thursday, November 13, 2008
Marathon day strategies
Came across an informative piece on race day strategies by DreamRunner. Click here.
Monday, November 10, 2008
Kua and Deca Ironman @ Monterrey, Mexico
Singapore's Kua Harn Wei is back for his second Deca Ironman in Monterrey, Mexico. Unlike the earlier deca two years ago, this year's format follows the conventional format, where participants have to complete the entire 38-km swim first, followed by the entire 1800-km bike, before topping it off with the 422-km run. The previous format was a 10 in 10, i.e. one ironman each day for ten consecutive days.
For mere mortals like me, I can only wonder in amazement how anyone can accomplish such an endurance feat!
Here's wishing him all the very best, with or without support crew!
Read updates at Trizen Journal.
For mere mortals like me, I can only wonder in amazement how anyone can accomplish such an endurance feat!
Here's wishing him all the very best, with or without support crew!
Read updates at Trizen Journal.
TLog: The heavens opened
Dark clouds loomed as I started this last long run (25k) before the Bangkok marathon. At Changi village, the ground was wet, from the rain that I missed but reaped the advantage of. Cooler temp translated to easier running. But at 13km (after turning into Pasir Ris from Loyang Ave), the sky opened and it was cats and dogs. Shoes got wet and heavy in a hurry.
Last time I ran in heavy downpour like this was last year at the east coast. Good time to test whether I get blisters with the Wright socks (I didn't). It was refreshing and somewhat to my surprise, I actually enjoyed running in the rain. Avoiding puddles became somewhat academic after a while, but I still didn't like getting ambushed and having to splash through puddles.
Met another solitary runner at PCN leading to SunPlaza. Since we were the only two crazies running in the rain, we started chatting. Sam headed back to PR MRT and I continued into Tampines. Nice chatting with you, Sam.
I recalled reading what some writers described as ordinary people watching "shadowy figures running in the cold (rain)" and wondering what in the world are these people doing! And today, I was one of them. The experience was uplifting as I gave thanks for family, blessings and health.
Along the Tampines MRT track, the rain subsided. At the junction of Tampines, I was a little undecided, but continued to Safra and Bedok Reservoir as I was short. The rain intensified again. Heading up the overhead bridge spanning PIE, there was lightning and thunder. Chicken little decided to backtrack and take cover for a few minutes. When the light and sound show was over, I continued and picked up the pace for the last km.
One of my most memorable and enjoyable runs. :)
View Larger Map
HR was less of a mess this time around:
Last time I ran in heavy downpour like this was last year at the east coast. Good time to test whether I get blisters with the Wright socks (I didn't). It was refreshing and somewhat to my surprise, I actually enjoyed running in the rain. Avoiding puddles became somewhat academic after a while, but I still didn't like getting ambushed and having to splash through puddles.
Met another solitary runner at PCN leading to SunPlaza. Since we were the only two crazies running in the rain, we started chatting. Sam headed back to PR MRT and I continued into Tampines. Nice chatting with you, Sam.
I recalled reading what some writers described as ordinary people watching "shadowy figures running in the cold (rain)" and wondering what in the world are these people doing! And today, I was one of them. The experience was uplifting as I gave thanks for family, blessings and health.
Along the Tampines MRT track, the rain subsided. At the junction of Tampines, I was a little undecided, but continued to Safra and Bedok Reservoir as I was short. The rain intensified again. Heading up the overhead bridge spanning PIE, there was lightning and thunder. Chicken little decided to backtrack and take cover for a few minutes. When the light and sound show was over, I continued and picked up the pace for the last km.
One of my most memorable and enjoyable runs. :)
View Larger Map
HR was less of a mess this time around:
Sunday, November 9, 2008
TLog: Intervals
Interval training is not a new concept to me, but simply something that I have never done. Idea is to get the fast twitch muscles working and interval training is a well accepted way to improve speed. So rounding off this tough week is - well, interval training.
Supposed to do 6x800m intervals at 3:00 (4:30 min/km pace) or below. However (!), due to family commitments, I had to bring it forward. Having done a 1km swim in the morning didn't exactly put me in great condition. So it is not surprising that I could only manage 4X400m intervals. The paces are: 1:31, 1.41, 1.41 and 1.48. Only the first lap came close to the target of 1:30. :(
I could not sustain the fast pace over the entire 400m, even when I started out more conservatively. Tough work that needs getting used to. But gotta start somewhere.
On the swim, I tried something from the TI drills. This is the switch drill. Start with arms extended on the side, face down. Zipper upper hand and enter quietly in front. Catch up, then rotate with body and head together to the other side. At the same time, ensure extension of arm. Take 2 to 3 yoga breaths, then face down again. Repeat.
Found this drill to be easier as I got more air and spend less time between breaths. Checked that the upper hand is in the air each time to ensure that body is horizontal, since the flat position is now omitted. Also practiced the second drill, now into the third week.
Supposed to do 6x800m intervals at 3:00 (4:30 min/km pace) or below. However (!), due to family commitments, I had to bring it forward. Having done a 1km swim in the morning didn't exactly put me in great condition. So it is not surprising that I could only manage 4X400m intervals. The paces are: 1:31, 1.41, 1.41 and 1.48. Only the first lap came close to the target of 1:30. :(
I could not sustain the fast pace over the entire 400m, even when I started out more conservatively. Tough work that needs getting used to. But gotta start somewhere.
On the swim, I tried something from the TI drills. This is the switch drill. Start with arms extended on the side, face down. Zipper upper hand and enter quietly in front. Catch up, then rotate with body and head together to the other side. At the same time, ensure extension of arm. Take 2 to 3 yoga breaths, then face down again. Repeat.
Found this drill to be easier as I got more air and spend less time between breaths. Checked that the upper hand is in the air each time to ensure that body is horizontal, since the flat position is now omitted. Also practiced the second drill, now into the third week.
Friday, November 7, 2008
TLog: 21k back-to-back with 10k recovery
Third installment - a 21 km tempo run with three segments.
Warm day. Headed out to East Coast. A little tired in the middle of second segment. Took a water break then. Not sure if I could complete the third segment. But after a short rest, I managed to hit the targets. The last km was tough, but hung in there and sprinted for the last 200m. Gave it all I'd got. Surprisingly, the pace for the last km was 6.01!
3rd km: 6:01 -- target: 6:00
First segment: 6:10, 6:09, 6:11, 6:12, 6:12 -- total: 30:54 (target: 31:00)
Second segment: 6;11, 6:08, 6:10, 6:11, 6:12 -- total: 30:52 (target: 30:50)
Third segment: 6:09, 6:03, 6:03, 6:05, 6:01 -- total: 30:21 (target: 30:30)
Glad I made it.
PGT5 (wear showing!)
Warm day. Headed out to East Coast. A little tired in the middle of second segment. Took a water break then. Not sure if I could complete the third segment. But after a short rest, I managed to hit the targets. The last km was tough, but hung in there and sprinted for the last 200m. Gave it all I'd got. Surprisingly, the pace for the last km was 6.01!
3rd km: 6:01 -- target: 6:00
First segment: 6:10, 6:09, 6:11, 6:12, 6:12 -- total: 30:54 (target: 31:00)
Second segment: 6;11, 6:08, 6:10, 6:11, 6:12 -- total: 30:52 (target: 30:50)
Third segment: 6:09, 6:03, 6:03, 6:05, 6:01 -- total: 30:21 (target: 30:30)
Glad I made it.
PGT5 (wear showing!)
Tokyo marathon 22 March 2009
Received this email from the Tokyo Marathon Entry Desk today:
According to Tokyo Marathon website, there were 226,378 applicants for a mere 30,000 slots. But from what one past participant told us, it seems that it is "easier" for foreign participants to get the lottery. So far, quincymmx and Akck were also selected. Lucky us! Hope PG will get this as well.
This would be the largest marathon for me. SCSM 2007 had about 11,000 marathoners. Will see how many at this year's SCSM. Should be an interesting experience.
Without wasting any time, I have made payment to confirm the registration and redeemed my hard earned miles. Tokyo-bound!!
There's a neat video of the race course. Except for a decline over 4 to 5 km at the start at Shinjuku, the course appears very flat and wide. First U-turn (15km) at Shinagawa. Second U-turn at Asakusa (28 km); streets narrow to 1 lane here. A few bridges at Harumi area. Two significant inclines, at least. Finish point is at Tokyo Big Sight (also expo venue). Map
Dear XXX [ID - 0838]
Congratulations! You have been selected to run the Tokyo Marathon 2009.
According to Tokyo Marathon website, there were 226,378 applicants for a mere 30,000 slots. But from what one past participant told us, it seems that it is "easier" for foreign participants to get the lottery. So far, quincymmx and Akck were also selected. Lucky us! Hope PG will get this as well.
This would be the largest marathon for me. SCSM 2007 had about 11,000 marathoners. Will see how many at this year's SCSM. Should be an interesting experience.
Without wasting any time, I have made payment to confirm the registration and redeemed my hard earned miles. Tokyo-bound!!
There's a neat video of the race course. Except for a decline over 4 to 5 km at the start at Shinjuku, the course appears very flat and wide. First U-turn (15km) at Shinagawa. Second U-turn at Asakusa (28 km); streets narrow to 1 lane here. A few bridges at Harumi area. Two significant inclines, at least. Finish point is at Tokyo Big Sight (also expo venue). Map
Wednesday, November 5, 2008
TLog: Two intensive weeks
This is the first of two intensive weeks of training leading up to the Bangkok marathon. No bike sessions - replaced by runs. Three consecutive days. First day is a 21k long run on rolling terrain, followed by a 10k recovery, and then a 21k tempo run in three segments.
Rain and thunder spoiled my plan right from the start, so I had a mandatory rest day on Tuesday. Wednesday was the first 21k long run. HR cap went up to 150 (from 140), but coz I ran a new route along Loyang Way and Selarang (for the rolling terrain), the actual HR was a mess.
Hot and sunny morning, but no excuse. Hopefully, next week's long run will be better.
Today's 10k recovery run was uneventful except for savoring the sights and sounds of BR... uncles and aunties chatting away on the park bench, half dozen kids donned in yellow from a neighboring child care/preschool and wondering if I'd meet FeetofFury who achieved a 3:15 in Korea last weekend!
Notes from last swim session on Monday: still sinking on the rights. Realized that I went too steep "downhill" when switching. So eased off and focus on balance when flat. Paid more attention to the arm movement, and to feel air when completing the stroke. Also to kick quietly and not bother about speed. Managed 20 laps.
Rain and thunder spoiled my plan right from the start, so I had a mandatory rest day on Tuesday. Wednesday was the first 21k long run. HR cap went up to 150 (from 140), but coz I ran a new route along Loyang Way and Selarang (for the rolling terrain), the actual HR was a mess.
Hot and sunny morning, but no excuse. Hopefully, next week's long run will be better.
Today's 10k recovery run was uneventful except for savoring the sights and sounds of BR... uncles and aunties chatting away on the park bench, half dozen kids donned in yellow from a neighboring child care/preschool and wondering if I'd meet FeetofFury who achieved a 3:15 in Korea last weekend!
Notes from last swim session on Monday: still sinking on the rights. Realized that I went too steep "downhill" when switching. So eased off and focus on balance when flat. Paid more attention to the arm movement, and to feel air when completing the stroke. Also to kick quietly and not bother about speed. Managed 20 laps.
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