Huge turnout tonight for the training. Seemed like Portsdown Rd always attract runners even it was still dizziling before the run. Trainer Zhilei gave a short brief and we started off promptly.
In the back of my mind, i kept telling myself to slow down my training pace as i was running at marathon pace recently. I felt a sense of tightness on my calves as well as plantar area. The run started off with Jackie & Chris leading in front with 4.30 min/km pace. I was feeling very comfortable behind them. Out of a sudden, i just moved in front leading the pace. At the end of Depot Rd, my Garmin watch showed 4.20 min/km. I don’t know what type of form i was having, feeling alright at this pace.
My first 5 km was 21 min, keeping the 4.20 min/km pace. I was separated from the group at the Portsdown junction leading to the AYE. From there, i was playing catch-up from the back. By 8 km at Buona Vista, i was still running at 4.20 min/km pace. I decided to keep the pace and endured through it. I caught up with the front group at Commonwealth. Melvin, Jackie, Chris and myself then ran as a group upfront. They were definitely running under 4.30 min/km.
I tried to keep my body posture steady to avoid any injuries. We had a short break at Queensway junction due to the traffic stop. After that, it was all on our own. I raised the tempo to 4.10 min/km to finish the last 2 km well in order for to break my last year’s record on this route. I finished with a time of 56 min 28 sec, pace of 4.21 min/km, breaking last year’s record of 57 min 22 sec. I felt that i was in good shape although i think that i still have much works to do.
10th January 2012. Time: 56 min 28 sec
cuz trainer is me! LOL. glad to see you getting back in tune with your runs
Thanks!
Hi Ong,
v impressive fast tempo run! what was your training like for the past 3wks…?
cheers,
peter
Ong,
btw, what was your heart rate for dis run…?
cheers,
peter
Hi Peter,
I did not put on my heart rate monitor, not really sure of my HR. For the Christmas week, i did not run much at all. Come to last week, i started to get serious. Only rested on Friday, ran everyday. This week, i tried to beat last week’s performance. In fact, i don’t feel tired on 4.20 min/km pace. Maybe i was fully rested for the whole month of December. My fuel tank fully refilled.
It comes with a price for doing fast run too soon. My calves and plantar are feeling the stress, like on the tip of getting injured. It is telling me to step back. My calves are not strong enough to handle the pace. I will step back a bit using grass running for a few days before i got back to normal routine.
Regards,
Ong