Countdown to SD5

Perhaps it's too little too late, but for what it's worth, I am giving it a good go.

Signed up for Sundown marathon, fifth year consecutive. Collected race pack today, and it was a good expo. Lots of new stuff. Temptations around every corner. Tsk tsk.

The main point of this post is not about temptations. It's about LSD runs.

Last Sunday was the first time in months that I returned to a familiar running ground - which had acquired a reputation in the past year. It might have been at least 5 to 6 months that I was last here. At least a good year since I last ran here at night. Not too late at night, mind you. Around 7 to 8 pm.

Nice feeling as usual. Cool weather with rain in the morning. Good pace at HR~145. Two loops around the reservoir before heading back to Tampines and home. 21 km in total.

Savory salted fish fried rice for supper. Good stuff.

Thinking what I should eat after the next LSD run this weekend.

week t-2

Two weeks before the race. Time for taper. This is the period that is most difficult for me. On the one hand, I am relieved that the tough training is over, but on the other, there's always this lingering doubt - have I trained enough? am I ready?

With the longest run at 30km, my training would appear insufficient. But hopefully the back-to-back long runs, and back-to-back-to-back runs over 24 hours would have worked their desired effects. The test, as they say, is in the pudding.

It's simply a tradeoff. Very long runs would require longer rest periods. Break up the long runs but execute over say 24 hours, instead. At least for this set of old bones.

Completed my last long run, a 20km affair, this evening, to cap off a 50km week. Surprisingly, ave HR was under 150 with reasonable pace of 7:09 to 7:54.

The other thing that kept me busy this week was counting calories. Planning what to eat for the 13 to 15 hours ordeal is not a trivial matter. A plan is a plan, after all. 3,000 calories in the form of infinit, SIS go, clif shot bloks and cereal bars, SIS gel, bananas, 100plus and possibly a sandwich. Keeping all that down is the trick, eh?

Last but not least, it's vitamins and antioxidants time. The family's down with flu over the past two weeks. Touch wood.

Ready or not ...

Runs interrupted

This was not a good week - training-wise.

It would be the highest mileage week before taper with 3 challenging runs covering 66km over 24 hours. The first 21km run went as scheduled on Friday 8 pm. The second 30km run was scheduled for 2 am, but the weather had other plans. It stormed.

I came up with what I thought was a brilliant alternative. Reschedule another three runs on Sunday - 15km, 30km and 10km. The weather didn't cooperate again, but clever me was not to be outdone. I ran on the treadmill. When the rain stopped about 9 pm, I was pleased as punch.

At 12 midnight I set out. All went well until the 20km mark and the mild drizzle became another heavy downpour. Darn! After waiting for 10 minutes, with no signs of the rain relenting, I caught a cab home. So much for my clever plans. :(

The only upside is that I now know:
Carl Jr at Big Splash is open 24 hours, so is the MacDonald's at EC. But the 7 eleven at Big Splash was closed. The 7 eleven next to MacDonald's is open.

LSD run with Team FatBird

On KL's prompting, I registered with Team FatBird for their ultra marathon training program. Although registration had closed, they were kind enough to accept WD and me. Each week, we'd get an email detailing the training runs for the week as well as a number of organized runs. This evening, I joined their 25km run at the Big Splash, starting from 9:30 pm.

Quite a large turnout, and TFB coach gave a short talk on the importance of sleep and recovery. As I learnt later, TFB coach is a 2:30 marathoner!

The organizers - DR and DO - were very hospitable, and introduced me to a number of runners. Spoke at length to H, who is a strong ultra runner. During the run, DO ran with me most of the way until the half marathon training turnaround point. He was really sincere in sharing his running and racing experiences,

I turned back just past NSRCC (the turnaround time is 1.5 hours) for safety and accountability reasons. Started to feel the impact of the tarmac, and slowed down to almost 8 min pace. Took a few toilet breaks,  and pace slowed over the last 4 km.

Overall pace 7:12 over 20km; HR 153.

Paying for my indulgences

The last long run for the year, a 30 km effort with two 2km repeats at the end. Surprisingly it was easier to get up at 4 am in the morning for these long rides and runs than to leave the house in the evening. Guess I am more of a morning person.

Took the familiar route to Changi village, coastal road and the park connector. The last time was with TH and DA on the pre-SCSM training run in November. Nothing had changed over the past month, except that the public toilets at CV were now completed.

The key this morning was to keep HR below 150, and hopefully make a 7:00 pace. Succeeded for the most part until 20 km. Perhaps it was the sun, perhaps it was just all the indulgences of the past month and week coming back to haunt me, but it became progressively more difficult to keep the 7:00 pace at HR150.

The last part was two 2 km repeats at "fast" pace. HR went up to 170+ over this segment, but pace was only slightly better at 6:15 to 6:30.

Lesson for the day: less wine, eat wisely, and train more.

Tried the Skins compression tights for the first time. Any difference? To me, the Skins provide better support for the thighs (especially the region above the knees) compared to the 2XU tights. Perhaps this is due to the stitching / design. But overall, I thought the 2XU provided better compression.

New cycling route and SCSM training run

This was a tricky week mainly because I had many guests in town for a symposium. Between hosting lunches, dinners, research seminars and of course the symposium, I had to juggle my schedule around. In reverse order, this was what I did this week:

Sun - a 44 km ride covering the same Mandai route as last week, with the addition of a detour to the end of Rifle Range Road. IN first suggested this a couple of weeks ago. Apparently TriBob uses this training route frequently; in fact, during our 36 km run last week, we saw a number of cyclists going up and down RRR.

From the BTVC, the road starting inclining, gradually at first and then increasing in gradient. The slope was not that bad, but it was the length of it that sapped our energy. In fact, I felt the burn in my quads (the left in particular), the first in many months since I'd felt that. Two nice declines, especially the last, where we reached a top speed of 48 kph. That meant that we had a tough first incline to negotiate on the way back. PK was very strong on RRR - overtook me and holding the lead to the end, and then putting a large lead on the way back. What would he do with a better bike?!

Great training route - the 3.5km long RRR. Was hesitant on the descent as I couldn't see very well in the early hours of the morning. And I didn't know the lay of the land too well.

Sat - a 22 km PMC run with DW and OPK. OPK ran just 5 km, and returned to PMC. The two of us slogged through the increasingly hot morning, at a modest pace of about 8 min/km. Took a couple of breaks, finishing in over 3 hours. This was the second in our training runs in the lead up to the Standard Chartered Singapore Marathon for PMC running community

Fri - R&R

Thu - R&R

Wed - 8.5km trail run with increasing pace.

Tue - 30 lap easy swim

Mon - R&R

I guess the key question is how do my legs feel? They felt much better this week, even though I did 36k last Sat compared to the previous 30k. No pain in the right knee, which was a relief. Still some stiffness so I did a lot of stretches on the off days. The weekend workouts were good to burn off all the excess calories I took in during the week as a result of hosting lunches and dinners.

Nothing much to do except to taper for NF100 next Sat.

North Face 30k sufferfest run

We signed up for the 30 km progressive run some months ago, the idea was to evaluate our race strategy as well as to clock in a long trail run. Our goal was simple - to complete the 50 km race within the time limit of 9 hours. A modest goal given that we were new to trails and let's face it - the North Face 100 duo is a tough race.

The strategy - walk breaks of 1 min for every 8 min, and to walk up inclines to keep HR moderate. Endurance is the game, not speed. With my limited trail exposure, 30 km would be the longest trail run for me todate. Hooked up with my team-mate PK and WD - a kindred soul - and we started off in one of the last groups.



The same start point as the 20 km progressive run at Rifle Range carpark. We headed towards Bt Timah hill, climbed up Hindhede Road and come down on the north side towards Zhenghua Park. The decline was a combination of steep steps and rough steps cutting through tree trunks and roots, making it the slowest section of the run. The section towards Zhenghua was uneventful, except that the faster runners were already heading back. Passed Diary Farm Road and then Chestnut Avenue. A u-turn and back toward RR carpark where we had our first water point, making 10 km. By then, we were getting into the 8:1 grove. We took about 1:40 for the first 10 km, with average speed between 8 to 9 min/km (except for Bt Timah section), and ave HR about 150+.

We took our time at the water point - hydrated and even took a toilet break. Then it was time to head toward MacRtichie Reservoir via Rifle Range Link. For the first time, I covered all of RRR, going over BKE.

It was 15km when we reached the MR junction, and many 20km runners were heading back - including AY and his friends (good luck for Putrajaya!). The sun was out in full force by then, and the unshaded Golf Link took a lot out of me. I was lagging behind the other two by then, and HR was in the 160 - 170 range. MRK started acting up (good to have you around) and my friends noticed my limp.

Slowed down considerably and it was with great relief that we arrived at the MR cafe for another water break. 20 km in 3:15. Ice-cold isotonic drinks tasted real good just about then!

By then, we figured we were one of the last runners, and cramps were starting to get to us. I had some cramps at 26km, and to be honest, I was glad for inclines so that I could walk. Glad to see the waterpoint at the 24 km mark, and the helpers were all ready to pack up.

All through the last few km, all I could do was to keep the other two within my sight. It had been a long time since I did a long run (almost 4 months) and I sure suffered for it. Our pace had slowed to about 10 min/km towards the end. You know how it is - the km just going by without much recollection - all I could think of was to keep moving, either shuffling my feet or walk.

WD was strong over the last few km, and he went on ahead. Our spirits were uplifted over the last km, as we knew that the end was near, and we could then celebrate our achievement, however small it might be. And yes, we came in within 5 hours. Although it was only 30km, it felt more like 42.

View on Garmin connect

What did we learn from this sufferfest? Well, for one, agony and pain love company. “Shared pain is lessened; shared joy is increased." (Spider Robinson). Second, the walk breaks worked well and our overall strategy appears intact. What we need to do is to find a better balance between pace and endurance. Maybe a 7:1 or 6:1 ratio. Keep the C beast at bay. Next, more acclimatization training sessions under hot afternoon sun. Last but not least, to improve our power walk. Ideally, to do a 10 min/km pace brisk walk.

PS: Thanks for waiting for me, guys.

Reflections of a Runner

June (not her real name) has been on the run for 2 hours and 11 minutes. The first light of dawn has only just pierced the darkness. Having woken at 4 am, June had taken her morning coffee, grabbed a quick breakfast, put on her running shoes and hit the streets. All par for the course as part of her training for next month’s marathon.

It has been difficult to juggle work and training, but then June is as much into endurance racing as her job as an investment manager at a global investment corporation. The feeling of accomplishment and achievement when crossing the finish line is just as gratifying as closing a multi million dollar real estate transaction. The latest has been the PL deal that she worked on last December. Although June has seen her fair share of deals since graduating from NUS, the PL deal was her biggest thus far. And she remembers the sleepless nights she had while working to bring that deal to fruition.

It was a challenge from a close friend to take up running that started it all. And June had gone from a couch potato to completing a half marathon last year. The next logical challenge was the full marathon, all 42.195 km of it. And June has been diligently training the past four months.

The corner stone of training for a long distance event, as all marathoners would know, is the long slow distance run. This morning June is doing a 28 km LSD run. Such runs give her a lot of time to think and reflect. And surprisingly, after each long run, June usually feels refreshed and rejuvenated. Often she would find a solution to a tough problem at work, or come up with a new idea for better and more efficient work processes.

The sojourn along the dark park connectors of East Coast and Siglap has made her think of the recent developments globally as well as at home. She reflects on how the global economic crisis has caused many publicly listed real estate developers and REITs to see their share values halved. These past months have turned leverage into a dirty word, and to think that just a few years ago, leverage was king. Such irony. She recalls how her lecturer repeatedly said that leverage is a double edged sword. How true.

The older folks were starting their tai chi lessons along the beach. Such grace in motion. June is just glad for their company in such early hours when most of her peers are still in dreamland.

The old folks remind her of how aging is becoming a phenomenon in many countries, and well, Singapore is not spared. Her parents are perfect examples of how asset rich and cash poor most Singaporeans are. The government has been concerned for some time and has come up with various schemes to unlock asset wealth for retirement cash flow. The reverse mortgage scheme for private and public housing, and now the lease buy back scheme. What will they think of next?

Although June understands the rationale for such schemes, she ponders how the focus has shifted from housing provision to old age concerns. Perhaps this is simply the natural progression of things. June remembers how shortly after she graduated in 2002 that the government changed the regulations concerning usage of CPF in housing purchase. The proverbial sacred cow was sacrificed when CPF took lower priority to bank loans upon sale of property financed by CPF savings.

She takes a quick check on her heart rate and pace. 145 at 7 min per km. Right on target. Great.

June remembers how the world used to be simpler. Just take up a plain vanilla floating rate mortgage when buying a house. Recently, her best friend Alicia and her boyfriend were looking at financing their home with a SIBOR linked mortgage loan. That seemed to be the prevalent package these days. How times have changed.
A few fast runners pass her just then, most without a word or sound, although a few give a quick nod of the head.

As June runs past some private estates into Bedok Reservior, she can see how one large condo development is almost completed. That reminds her of how the current crisis has resulted in financial distress for many developers. The last crisis which June recalls, saw many developers liquidating and defaulting. June has recently examined an investment proposal to buy over a distressed development that is only partially completed. The first phase of the project sold well before the crisis hit. However the developer-owner is unable to meet cash flow demands and has to bail out. It is tedious tracking the project accounts, schedule of payments, construction costs, etc. But with a longer term time horizon than most investors, her company is well positioned to take advantage of distress sales such as this.

Oh yes. June makes a mental note to herself to double check her latest cash flows when she gets into office later.

6:58 am. Many people are out now. Joggers, dog walkers, old folks taking easy strolls and young folks hurrying off to work. June punched the stop button on her Garmin watch as she finishes her LSD run.

Yelp. She’ll be ready for the challenge in May.

Early birds: remembering Harry

Rex jumped up the moment I turned on the lights and started spinning his wheels. This was 4 am. But then, hamsters are supposed to be nocturnal creatures. Not me. But for the past three weeks, I had been getting up early for the long runs, and to be honest, it was not easy. But then, what's training if there's no sacrifice?

There were quite a number of people out exercising in the early hours of the morning, and surprisingly, many were elderly folks. They were taking their walks, or working the machines at the exercise corners, or doing tai-chi. One elderly lady was telling another that she slept at 7 pm and woke up at 4 am. And out walking at 5:30 am. Came across a number of bikers along the east coast, perhaps putting in a key workout before Aviva 70.3.

The sight of these energetic folks reminded me of the old school boys dinner on Sunday. There I met up with Harry L, my sec 1 form teacher. He was then the teacher in charge of soccer, somewhat brash and full of vigor. I still remember the lectures we received, and he instilled a healthy fear in us.

Now Harry must be over 70, but even with his hair (and eyebrows) all white, he still keeps trim and fit. Of course he could not remember me, but after we shook hands, he held on to me as if wanting to reconnect over these long intervening years. I told him that even though we were in fear of him, on hindsight, we were grateful for the discipline he instilled in us. Discipline that put us in good stead even today. I think that made his day.

Sunrise at the east coast was really pretty.

It was really cool this morning, the pavements were still damp from the torrential downpour yesterday. Kept to a HR of 140 to 145 to conserve energy for the last 5 km which was to be at MP or better. Here's how it went from 19 k: 6:52, 6:22, 6:42, 6:36, 6:45. Total: 25 k. Good run. Rating: 4/5

Getting to know the Mizuno Rider 12. Light, comfortable, plush. So far so good. Should be ready for Mar 22.

An unexpected companion

I first saw him at the traffic junction, tail tugged behind, looking me over. An Alsatian. I approached him cautiously and our eyes met. I sensed no hostility and resumed my run.

He followed. Hhmmm... coming too close. Was he going to be a problem? When he was about a foot away, i started thinking of ways to defend myself if attacked. The best I could think of was my water bottle.

I was just paranoid. After 200m, it was clear that he just wanted company. So we jogged on for the next two km. At times he went ahead but mostly we jogged side by side. Every now and then, he would do his business by a tree or a bush. In the early hours of this Thu morning along the remote PCN, it felt like Will Smith and his dog in "I am Legend".

Perhaps he was hungry. Was he lost? Abandoned? Unfortunately I just ate the last of my chocolate covered expresso beans. And I didn't think he would appreciate gel.

I couldn't see a dog tag. So he perhaps he was a stray. That made me think about road IDs, which are essentially dog tags for runners. You know how it works. In emergency situations when we are unable to speak, unconscious, or worse, the information on the road ID - blood type, allergies, contact numbers - maybe a life saver. In the worst case, a form of closure for our loved ones and in most cases, an accessory for runners.

Just before NSRCC, my companion took one last look at me and trotted off. I was probably too slow for him. And I had no food to offer. Thanks all the same. I couldn't have made that last 2 km without my canine pacer.

5:59 am

A good hour before the first light. Even so, the streets and park connectors are not as deserted as one would thought. People were about with their dogs, for walks, to bike and of course, for some, to work.

It has been some time since I did a dawn-breaking run. Kinda missed the quiet of the morning, where footsteps of fellow runners could be heard 10 m away. 6:05 am. Passed some fishermen along the canal, on a whole night camping expedition. Wonder how many fish they caught. Along the PCN toward east coast, there were a good number of runners/joggers heading towards the coast. A few were returning back, and I wondered what time they started!

6:30 am. Saw G, Laguna fitness instructor, passing on his mountain bike, too fast to notice me.

Maintained HR at 145, although only at a 7:20 to 7:30 pace. Passed A, who was also too fast to notice me. The usual old folks with their tai-chi stance and music. Before too long, I'd be joining them.

Had a "wonderful" inspiration to introduce a progressive marathon award for the PMC running community. Also pondered about how coincidental it was that two good old friends had brought up the matter of a hospitality institute in Siam Reap. Note to myself to email LD about this.

Picked up the pace a little to 7 between 10 and 11 km before the toilet break at B2 car park before Fort Road. 7:25 am.

The return leg was a little more brisk, about 7 pace. But HR went up to above 150. By 7:30 am, there were quite a good crowd along the east cost, even for a weekday.

8:30 am. The sun is now up with its cheerful disposition. The schedule was for a 21 km aerobic run, but I put in another slow 5 km to increase mileage in the run-up to Tokyo.

Post run note: The 2XU compression pants worked really well. Only the second time out with the 2XU, the first being a short run in Maastricht in Dec. No soreness or tightness in hamstrings and calves during and after the run. Only issue was the usual right knee that acted up after the run.

TLog: Bike, swim, run

Fri: 22 km aerobic run
Sat: 25 km bike; 2 km swim
Sun: 10 km controlled pace run

TLog: 22 km aerobic run

Cool morning run and it felt good today. Must be the rest yesterday. Out of a scale from 1 to 5, I rate today's run a 4.5.

After the first two km for warm up, managed a good pace throughout. Except for a break for gel and a telemarketeer phone call (private number), it was pretty consistent - below 7 min/km until 18 km. Cool down thereafter.



Quite pleased with the consistent HR during this run, and holding form during the latter part of the run. More so given the course - the undulating terrain leading to Changi Village. The spike in HR about 17 km was due the overhead bridge when I "attacked" the slopes going up. :)

My first long run with the Nimbus 10. Good cushioning and balance. The heavier weight didn't really make any difference.

TLog: LSD 18km run

My preference is go go anti-clockwise around Bedok Reservoir. But today is one of the rare times I decided to go clockwise. Perhaps it was just the timing, or that I have never really looked before, but the sight of the waters in the morning light and the clear blue sky was quite one to behold.

The number of runners/joggers/walkers out at BR was also a pleasant surprise. I think there must well be in excess of 150 people around, of all ages. Yes, there was an infant out there this morning as well. Sleeping soundly in his father's arms, with an entourage of four other adults. Walking though they might be, they were certainly a sight to behold.

The morning was really pleasant, with a cool breeze. Made good pace, about 7:15 to 7:45 mostly. I thought my fitness had improved since the start of Jan, when it took a dip after a lazy Dec.


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There was some soreness on the right knee when I started, but it went away after a while. Some tenderness after the run, but nothing that bothered me for the rest of the day. So keeping my fingers crossed.

BFG Rave Runs: San Francisco CA

Jan 2, 2009

First run of 2009, and I was fortunate to do this in San Francisco, CA. Believe it or not, I last ran here in April 2007 (twice), and I took basically the same route, except that I started off in near Union Square instead of North Beach. So this is a run from Bay Bridge to Golden Gate Bridge.

Sunny afternoon, temp about 48F (8C). Not too breezy, but it was warm enough to remove my gloves after a few km. Down Market Street towards the Ferry Building, then east along the Embarcadero, past Fishermans Wharf and Fort Mason. Then along the Marina area past Crissy Fields. Nothing much changed since April 2007, At the end of Crissy Field, I noticed new pavements and remarkably, new tracks / stairs up toward the Golden Gate Bridge. The winding path made it easier to ascend the slope. The Golden Gate Bridge was packed with tourists and sightseers.

The out leg was fine, as it was bright and sunny, and I ran faster than I anticipated (<7 min pace). I also thought of Dean Karnaze (SF is his home city), and that he must have ran this route numerous times. Probably he ran the slopes and hills, but not me. BTW, this route is part of the SF marathon. There were many runners out as well, although they weren't wearing jackets and gloves as I did!





The return leg was slower, as my legs didn't take well to downhill running. Felt hungry as the sun set, and the aroma from the restaurants along Beach Street was really tempting. I thought of stopping by Bouldin for a bowl of clam chowder, but didn't have enough money.

The weather turned cooler as it got dark (starting from the turnaround point). It was a bit of a struggle for the last 2 km along the Embarcadero. Fortunately, I remembered that there was a Peet's outlet at the Ferry Building, and I thought of Peet's chocolate covered expresso beans that Dean Karnazes likes.

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Lucky for me, there was one bag left (and I got a discount). Took four or five beans, and immediately I perked up. My favorite - chocolate and expresso! (note to myself: must buy a few more packets!).

It was dark by the time I returned to the hotel at 6 pm. Total distance: 22 km.

Next time I will try the next half of the SF marathon route and take it all the way to the Golden State Park! Then it would have been more like taking part in the SF marathon, which I can't do for now (no clearance and no resources!).

A few lessons I learnt from running in cooler weather:
- must have jacket, gloves and hat
- tend to need more water breaks (I had to take two even though I didn't hydrate along the way - lucky for me I remembered that there were restrooms at Pier 39)
- legs tend to get stiffer due to cold
- nose tends to run (need to bring along a small tower - thanks for this tip, PG!)
- although I didn't feel much perspiration, must remember to keep money/notes in ziplock (I apologized to the casher at Peet's)

Food for thought: SF has a progressive marathon category. Wonder if I have enough miles to qualify for a progressive SF marathon? I believe I do. :)

Honor Roll: PGT5

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. :)


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HR was less of a mess this time around:

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!)

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.

BFG Rave Runs: Chicago Grim Reaper

There was a halloween party at the Union League Club last night, and I bumped into the grim reaper in the elevator (hence the title). There were also a Joker (ala Batman), ghouls, witches, etc. Well, America is big into halloween.

Second run in the windy city with a temp of 51 deg F. As I started out, it was overcast, windy and cold! Had to resist the temptation to head back up to the gym and treadmill. Good thing I persevered, for the weather cleared up within 15 minutes, the sun came out and it turned out to be a gorgeous afternoon. More runners about this afternoon. Wind was more moderate.

This time, I headed south to the planetarium - to reminisce the good ole days - before heading back up to Lincoln Park. Kept HR to under 140 bpm. Not surprisingly, my pace was much faster - averaging 6:15 to 6:45. This is about 2 minutes faster than the norm. Did a tempo run at 10th and 11th km, pushing up HR to 170. No speed target, but managed 5:19 and 5:08.

On the way back, I still kept HR to under 140. But pace was about 7:08 to 7:40. Not surprisingly, given the wind factor (14 mph). It was getting dark as I approached 20 km, so decided to head back to the hotel.

Gave directions for the Lakeshore Drive underpass to a couple (hope I was right) and the time to a fellow lady runner, and $2 to an African American elderly lady for train fare (God bless you too!). I guess I looked like the friendly sort of guy.

View from Shedd aquarium : fall colors evident View of Adler planaterium
Chicago skyline from planaterium: congratulations to the couple!
Lincoln Park



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BFG Rave Runs: Chicago

No, not the Chicago marathon (I wished!). Visiting CME and DePaul U, and took the chance to do a 15-km tempo run along the famous Lakeshore Drive along Lake Michigan.


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Started a little late, at 8 am, to avoid the cold. But cold it was. Officially 42 degree F (5 deg C), but with the wind chill, it was colder. Had my windbreaker and cap on. Fortunately, it was sunny, with some cloud cover.

Headed towards Lakeshore Drive bike track. Known as Lakeshore trail. Went north through the bridge and by the Navy pier. Further north on Oak St beach to the southern tip of Lincoln Park. About 7 km. HB was excellent (other than the erratic jump for the first 2 km), less than 140 for the last 2 to 3 km. And yet pace was good, about 6:15.

View of Navy Pier on the right

View of Oak St beach

Chicago skyline (John Hancock Center with twin antenna masts)


Turnaround point

Only when I turned around did I realize why. All the time, I had the wind on my back. After the U-turn, I ran into the wind. And what a difference. It was hard going. Had to push it just to maintain the 6:20 pace. HR above 145 - 150. No wonder the cyclists appear to be struggling against the wind. This was the first time I experienced head wind while running! Found out later that the wind speed as 14 mph (22 kmph)! Now I understand why some runners "complain" about running against the wind.

More Chicago skyline from Jackson Blvd

Legs felt stiff, initially the right thigh and later both thighs. I should have a longer warmup and stretch. Hands were really cold, and nose started running after 6 km. Not a fun run. But this is getting out of the comfort zone!