13 km: Tanglin Rd – Holland Rd – Margaret Drive

It was raining before we started our training. Trainer Joe was unable to make it in time to conduct the run. Chairman Wen Long took over and briefed the runners on the route. It was just the usual route – Tiong Bahru Park – Alexandra Rd – Tanglin Rd – Holland Rd – Queensway – Margaret Drive.

The rain stopped when we were about to start. Not a big turnout, about 9 of us. Wen Long surged out right from the start. It was such a long time that i had ran with him. He was Boston-fit right now, would be running at sub 3 hr marathon pace. I could see how long can i last if i raun with him. Both of us broke away from the group right from the start. Wen Long told me to run at 4.20 min/km pace for 15 km. I was thinking that 4.20 min/km should be manageable. But it turned out to be much faster. Both of us took turns to lead in front, the pace dropped down to 4.11 min/km for the first 4 km. I was comfortable but i was not sure whether i can last that distance. The route was a bit ups and downs with multiple mini-slopes. We tried hard to stay with the pace even at upslope.

After Tanglin Rd, Wen Long broke away from me at the slope toward Queensway. I was running 50m behind him. The 50m distance remained all the way to the end of Margaret Drive where i lost him. He must have crossed the road before the traffic stop. My 10 km split was 42 min 30 sec, exactly 4.15 min/km – my marathon race pace. At the junction, my Garmin watch read 10.3 km with a time of 43 min 34 sec. It was the best i ever done for this route. After the traffic stop, i ran back to the clubhouse with a much slower pace for recovery – 5 min/km. I reached the clubhouse with a time of 57 min flat, a distance of 13 km. Avg pace of 4.25 min/km.

Now i knew i could manage my marathon pace up to at least 10 km. It is a good build-up from here. I think this run will be the kick start my sub 3 marathon build-up. I was feeling perfectly alright, only with some soreness on my left calf.

Week 12 review

Planned: 50 km                                            Actual: 56 km

I skipped the Safra weekday trainings due to the wet weather. Anyway, i was not getting lazy and i ran whenever i have the chance. My target was to break the 50 km weekly mileage resistance. For the past 2 weeks, i was stopped by my gout and it made me more determined to do it.

I managed to break the 50 km target with all my training paces under 4.45 min/km. The double long run session brought me a huge surge in mileage. On Saturday, i ran the Punggol WaterFront running route for the first time. There were 3 routes marked out by the bicycle kiosks – 16.5 km, 19 km, 27 km. The route was PCN type, along the Punggol river. One good advantage was that there was no traffic stop. Bad points would be lack of toilets or waterpoint and distance markers. But it was a beautiful route to run, much better than East Coast route. I ran the 16.5 km route on Saturday, pace of 4.40 min/km.

On Sunday, I ran with Safra group. Trainer Joe planned the long run to Nicol Highway from MF and then ran through Orchard Road before heading back from Queensway. I was worried on the traffic at Orchard Rd so i skipped the Orchard Rd part and u-turned back the same way. My total distance was 19.5 km with a pace of 4.40 min/km. I finished in a time of 1 hr 31 min.

My following week training target was the same. 50 km weekly mileage, no junk mileages but quality training. My purpose was to stay consistent above 50 km and feel easy before i raised another 10 km of run.

Week 11 review

Planned: Nil.                                                     Actual: 40 km

Last week, i have only 3 days of running. In the mid-week, i was away to Bali for a short holiday. On Monday, i did a 3 min 50 sec for a 1.2 km, with 3.18 min at 1 km mark. I was targeting my 1500m for both road and track. It shows that i was ready to break the sub-5 min 1500m. Then i continued on to finish the 8 km run.

On Tuesday, i went down to Safra for the Laborador hill loops planned by Joe. It was such a long time since i ran this hill loop. My speed form still continued on – 7.12 (guiding the runners for the first lap), 6.13, 6.16, 6.13, 6.20. It was the fastest few loops i had done since 2010.

After Bali trip, I joined the Safra group for the NUS long run. With the massage session done on Friday, my whole body muscles were very soft and difficult to hit the gear when i ran. It was not the first time that i suffered the after-effects of a massage. It may take me 1 week to recover. I finished the 19.7 km run in 1 hr 36min, avg pace of 4.55 min/km.

My immediate plan is to break the 50 km weekly mileage consistently with the 1500m target at month end. I will do it for both track and road. My PB remained as 5 min 10 sec last year before my HK marathon record.

Week 10 review

Planned: 50 km                                   Actual: 37 km

I suffered a gout attack on Sunday which prevent me from breaking the 50 km mileage. I missed out the 18 km Safra long run. This was what’s always happened for the past few years. It was preventing me from going forward. I refused to cut the diet part recently as i knew protein is important to my recovery. I intake some forbidden food which helps in my running but not my gout condition. My speed improved but have more frequent attacks recently. I knew that i need to achieve a balance between them.

This week, i will be out of town for 3 days. My planned mileage will be slightly shortened.

Week 9 review

Planned:  50 km                                     Actual: 58 km

Broke the weekly mileage resistance level of 50 km. I was able to concentrate on training this week. The number of ‘off’ and training days were the same. No intensity workouts but double medium long run. Most of my runs were bet 4.30 min/km to 4.45 min/km.

Safra MF finally started off with the long run, 17 km on the weekend. Only 7 of us turned up for the run. I was not really worried about the turnout but rather concentrated on my own training. With the clubmates running together, it pushed us mentally to run. It was nice to run to Shenton Way especially on the weekend. Extremely quiet and low traffic. Looking forword to more long run on the weekend.

My plan was to stay with the 50 km resistance level. Once i feel comfortable and easy, i will either add on intensified workout or add on additional run. I will like to stablize on my pace first.

Week 8 review

Planned: 50 km                                        Actual: 35 km

With gout issue, my mileage was reduced a bit. Nevertheless, i got back into shape in the mid-week. With the Safra Road Relay on the weekend, i didn’t do any long run. I have a slight disappointment on my pace on the road relay. I was unable to engage the pace which i believed that i could do. My time for the 2.7 km distance was 10.51 min, avg pace of 4 min/km with first km at 3.54 and 2nd km at 3.52. I did the Henderson stretch with 4.15 min/km pace. I didn’t run at 3.40 min/km pace as planned. Anyway, i was among the top 7 individuals who ran under 11 min.

Road relay orientation

This Saturday, we will have a Safra Road Relay which consists of teams from all the Safra running clubs. Grace, our team leader, put in some effort to form the first MF team. Tonight, she led the team (Kungfu Panda) to the route orientation. We were to run this route 3 times.

The first loop, all of us ran together to familarize the route. I was worried for Dear as she has not trained for weeks. The initial part of the route require us to climb up MF hill through the stairs behind the clubhouse. The stairs were enough to drain out 70% of our fuel tank. We sticked together and ran as a group. There were several blind spots to take note on this route.

The second loop, we gone for a real trial. I would like to know how tough it is. I was already breathless after the MF stairs. The downslope basically allowed us to recover. As it was quite dark, Jason suggested to run the main road in front of Fragrance hotel. I done the 3 km run in 12 min 05 sec, solo effort, 4.01 min/km.

The third loop, i have no energy to tackle the stairs. Went through the momentum, ran with much easier pace. I finished it in 13 min 50 sec. Personally, i felt that i was doing a long interval training.