CBD Run - Fort Canning

Manage to join the gang after a absence of 1.5years...

The group has grown, lots of new faces all ard.

Tonight, was the do 6 loops ard FC. Started slow & easy keeping pace w burnz. Nice warm up before doing the loops.

Did an intervals of 3 loops while others OTOT their rounds.

Took a stroll back w burnz, laser, regina & yili...

Nice running & slacking all cum in one. :)

LSD: 43KM

The target for tonight run was 60km, for those who are doing the SDM 84km its their final peak before tapering.

For me, I'm just joining the trg w a different mood. Plan was to do the first 42km and see how my legs hold up.

Burnz, fennel, tao, ST, laser & me start the run at ard 8pm. Started doing a 25mins run 5mins walk. Weather was humid. Doing keeping pace w ST in case of her ITB. the gang regroup @ the first toilet. Burnzm fennel and me press on towards the playground while the rest proceed the meet us at C4 overhead bridge.

Laser lost her stream & had to stop and took cab back to CV. Meet up w XZ support at the end of bedok reservior.... THANKS XZ.

Cold drinks, banana & grapes... SHIOK... ST then took a ride back home.. while we proceed to complete the first run..

Reach CV 6hrs 39mins... garmin shows 43.09km... wah

Decided not the push my legs in fear of ITB flaring up, so together w tao did support for burnz & fennel for their final 20km...

well done burnz & fennel.... for completing the tough 63km run... time to taper liao..

Restarting : Intervals

Did a different training. restarting to do interval. Been a long long time since I did intevals... 1.5 years ago....

did 5 sets of 400m...... din want to push myself

ended the training like a dying man... lollol

getting old liao.... no longer young..... like wifey says......."OLD MAN"

Back to Basics

Been slacking lately so din bother to update the blog.

Did a 8km late night after Megan enter dreamland. As I proceed to each step I was strangely remind of the Joy running. Seems that nowdays, running involve shoes tights & expensive gear and the aim to get PB.... In the mist of all the training, seems that the JOY of running of lost.

As the reach the 4km mark, I slowed down my pace & listen my body, really listen to each step that i take, each stride to i move.... & manage to learn a bit abt of myself in the process.

I just its time to get back to the basics.... the fundmental of running.... so am i heading to the right direction... only time will tell.

Still pending on signing up fof KL marathon, passion run & AHM 2009.

Shall pend a while more....

LSD 30km ECP

Today, burnz, tao, regina, yankee, stuck, fennel and mio. gather for our base training over at F2 carpark. Idea was to do 30km in prep for SD.

Maybe due to the fact its still CNY, mood was a bit slack....

Though we manage to complete the LSD, we manage to learn a fwe things today

1) When you reach the 10km mark, dun ask anyone any questions just turn back, u will never regret.

2) When doing LSD on coastal road, assume the unexpected, dun expected the vending machine to be working.

3) When buying drink from vending machine, insert 10cents coins first, if it works proceeding to drop more coins, vending machine can be out of order.. u know.

4) When taking water breaks, dun sit while enjoy your drinks... will delay you in restarting your engine again...

MR 15km Base Training

View Larger Map



Back from the raining region of indo... JKT
Been 2 weeks since I don my running shoe, been slacking & lazing around... practically sleeping, eating & drinking...

Today back to base training @ MR, join burnz, CCF & fennel for their prep for Project S in May.

Good base training... Training shld be intense as the weeks draw nearer.

MR25 Progressive Run 10km

View Larger Map

This is the first series of runs by MR25. Today route was the 10km. Didn't expect much as it was my first attempt of the Progressive series.

The route was almost the same as the ultra marathon, only differences was the returning route via Lornie Road instead of the TT trail...

Manage to achieve a sub 1hr for this race amidst of all the fast runner, my timings is only a scrap of the icings.

Will use this series as part of my training in prep for DNF..... coolz

MR 21km

View Larger Map

Did a relaxing run @ MR with the TOO family. Guess after SCSM, tend to slack a bit.... with lots of the walking breaks... pehsay KK & cheow have the wait for us...

MR 18KM

View Larger Map

Today, only burnz & me appear on MR... what happen to the rest??? all slacking.. called fennel.. sick... called ST... she din say she wanted to run??? oh well... started to rain.

Burnz & me decide to run anyway....

Manage to keep a good pace, was a nice waether to run.. with light rain, we decide to do extra.. ran to aircon rd... nice workout...

Recovery Run 8.79km

View Larger Map

Took my new toy for a recovery run.

Still need more time to figure out to to play with this new toy. Getting signal was a breeze. Only issue right now, is loading map onto my GTC.

Legs still feels heavy even after tuesday massage.... overall a good run for recovery..

MR 10.5km

Join the TOO family, for a final run before SCSM. Menu was to do 1 round 10.5km.

Goodwork... ever though the last stretch was sprinting all the way back.... as TT pace.

ALL THE BEST for SCSM...

See ya all at the starting on 7th Dec 2008.

Peak ECP 34KM

Did our Peak LSD today.

Join by XZ, tao, slack, fennel, CCF, regina, yili, philip & Kua....

Slack injured his toe before the run, this guy damn injury prone... jus two week ago fell while running up Mt Faber.

Ronnie ran from home to merry up w us. Was surprised to see seow too in action as he was doing his slack reservist.....

Since we were doing two loops of ecp... decided to go on a cruise mode... pacing slowly behind others......

Was a good run.... finish abt 4hrs 4mins.... felt better than last week PI run...

Not much expectation for this year SCSM.....jus wanna to completed in one piece with a decent timing ...... can liao

Time for taper liao....... then carbo loading.... shiok...

Slack or 21KM

should i or should i not??????

RIP: Nikeplus

After 5 months .... my nike plus gave up on me..... Guess you can't expect much from a price tag $99.90...

At least it was still under warranty... manage to swop for a pair of Nike Span 5 with top up.....

Hope that the new version coming next year will be better.....

ECP 28km

Today... tao, stuck,fennel, ray, regina, yili, buay & me gather at F2 ... today target was to do 25km... but i wanted to do extra... cos last week... total slack.... no mileage...

From the start fennel & stuck... power up all the way... while i remain in the middle pack... stilll trying to find a right pace for myself.....

Weather was good today... if only SCSM have this kind of weather... wahhhh lots of PBs...

Regroup @ changi village toliet before proceeding the second part....

completed in 3hrs +++++

Had a nice chit chat @ airport rd.... shiok.....

Next week.... PI run 30km..... time to collect another tee

18/10/08 - 28km ECP

It's been a while since i did LSD @ ecp. A refreshing change of venue.

XZ, CCF, Kua, Tao, Piglet, Tiamjiak, Slack Philip & the act cute one (always late, kept us waiting) started ard 5.45am.

It was a humid day, was prespiring even before the start of the run.

For this lsd, i've set a target of myself to achieve an even pace for my first 20km.

TJ & slack power up from the start.. while i took my time to warm up my body behind the pack after crossing the first stop point. i power up to even out my pace. It was a good run, manage to maintain my pace @ 5.32 pace..... good work out...... after completed the first loop. knowing the heat will take a toll on my body.. i reduce my pace..... for the 2nd loop. and feel the body not used to the heat .... after 24km... body no fuel liao.... have to reduce my pace somemore... slack manage to ran past me @ the 26km.... wah fast runner.....Completed @ 2hr 53mins.... good for me

did some stretching & the whole gang gather for prawn noddle @ gelyang lor 1.

this was a longest run since sundown.... really must start peaking for dec.... not much time left.....

MR 17km

Revisited MR, met up w XZ, tao, Seow, piglet, kauy & Jen.... intentions was to do 20km. As usual, bloody body din manage to warm during the first 2km... had a hard time keep pace with the gang, I guess my fitness have drop.... damn...

Took a short break at the first stop point before proceeding to aircon rd. Slack mood hit us, Seow & me decide to reduce our mileage..... keke..... 17km good for me...

Afternoon Tempo Run

7.85kmTempo

6.57km Nite Run