Sundown Half Marathon on 27 May 0030hr

1st run (sundown half marathon) after my examinations... looks like fitness is easily lost when i don't train totally... need to work harder from now onwards...

SCMS 2011 Results

Well, the results for SCMS 2011 are out.

pls use the links provided to check your results
Unofficial Link- http://track.rtrt.me/singapore#b=na&v=ptrack
Official Link 1- http://www.runpix.name/wrace3/00/sin11/ge.php?ln=
Official Link 2 - http://results.nz.eventdirector.net/4971

Photos Link - http://www.marathon-photos.com/scripts/event.py?event=Sports/2011/Singapore%20Marathon

As for my results, I consider it as good as I have insufficient training in 2011. I will try harder next year :)

Morning run (4.3km)

I did a 4.3km in 21:15min this morning. guess i m back to my average speed after thrashing the body on Tuesday.

I have exactly 1 more week to turn my body to Combat mode before my IPPT fitness test 5 May.

Forecast Training Program from D-7 to Test day would be as follows,

Fri - 10km run
Sat - Interval
Sun - Rest
Mon (Mayday) - Interval
Tue- Rest
Wed - Rest
Thu - IPPT

Unfit!!! 2.4km training

I am in my worst state ever.... I did some interval running just now at my heart rate per minute was 190...... i think i need to exercise more liao.....

Jurong Camp II -
1.2km @ 5:31min

Jurong West Sports Complex
4 x 800m at 3:40 to 3:50min (1 to 0.5 rest)

Welcome, 3rd VFF Sprint!!! Yeah :)

Oh yeah, this is my 3rd pair of VFF Sprint!!! now i can alternate between the gray and the red :)

Running in the lake

I completed a 10 km lake run this evening @ 1hr 1min 30 secs. I felt that I am going to hit my lactic acid threshold for my legs soon (due to the interval trg yesterday)... And I LOVE the FEELING!!!! heh heh heh...

interval + 4km run

I did 6 x 400m interval (1:1 rest)... averaging 1:35~1:40min per lap. weather was HOT during the training. Subsequently, I did a 4km jog around my house and completed it within 22:30min.

btw, to my dear Rabbits, Have you been training recently??? heh heh heh...

10km lake run

oh yeah. i did another 10km run at the lake beside my house. timing was 1hr 02min 30sec.
I am very happy as this run led me to new self discovery - I discovered a much more economic way of running!

AAR
I was stucked at traffic lights for 1min ++.
I was tired from this morning 3 x800m interval and last saturday 21km.

6th HM of the Year

PW HM Run today (2:55hr)....walk from 18km mark onwards :(
Looks like I have ran out of turbo already and is back to a reality and  SAILRUNNER again :(

Anyway, some lessons learnt
- never ran at 4pm under the hotsun.... it's too hot.....
- With <2more months before Sundown Marathon, I think I need to do clock more mileage weekly...
- 2 x Interval Trg (+swims) in a week will affect my performance....

Interval Trainings

I was in the track this morning and did a few sessions of interval runs.

- 03 x 800 m : (average 3.35min per 800m)
- 01 x 2400m : (14min)
- 01 x 2400m : pacing someone else (16min)

Hope this session will help to prepare me sufficiently for my IPPT (26 Apr) :)

10km run

I went for a 10km run this evening as completed it as 1hr 02min 20sec.
Although it was 5min slower than my normal run, i think the timing was good as I do not want to strain my body after yesterday speed training.


- 22 Mar -
was supposed to do IPPT trial yesterday but it was drizzling. We ended up doing 6 x 400 m speedwork at the track (with 1:1 rest interval) instead. The speed was good as I was able to hit <1:45min per round.

Swim (AM), Run (Nite)

Finally got some personal time to do some PT today....
 
AM- I managed to complete 1.4 km swim in <38mins (was doing some technique correction drills thru-out, the drills makes swimming slower and tougher...)
Night - I managed to run a 4.3km at 22:23mins (considered good as I was feeling tired from this morning swim).


1 more month b4 IPPT, i think i m not ready for it :(

10km lake run!!!

Finally managed to squeeze out some time this evening for a 10 km run.
Finished it at 57min 20secs. I considered it as a very good timing since I have not been running regularly since the start of the course. But then, I felt that I was unable to reach my max Heart Rate for this run....

Additional points to note...
- Slightly drizzling, sky already dark.
- Not enuff sleep for the past few days.

btw, I felt so unprepared for the coming IPPT (1 more month) and Sundown Marathon (2 more month)...
I hope you guys, who have a lot if free time,  have been training hard too. And pls don't let me catch up with you, you or you. :)

Regards
Snailrunner

2.4km time trial

Getting from bad to worst! time trial today ended up 11:25 min...

I hope the poor timing is because of my fatigue from the weekend runnings.

4.3 km run on a shady day

I went for another 4.3km run today despite the poor running timing yesterday.
I was very very serious for the run and I went all out.
Luckily I managed to clock 21:09min for today. I think i can still run faster as my heart can still take some more pounding....

AAR
- I guessed yesterday poor timing was due to poor physical form.
- managed to achieve a much faster timing due to the shady day and weekend traffic-less road.

4.3 run in hot sun

very bad timing.... 23min30sec for the run.... what is happening sia.....

IPPT Time Trial... Silvering....

did a 2.4km at the running track this morning.
Completed the run in 10:45 min....

Performance had dropped and I will need to work hard to improve my timing by 30 seconds.
Still got 1.5 more months before IPPT......

back to normal!! 4km run!

ohya, my 4.3km run timing is back to 21:28min (ave 5min/km)
let's hope this maintain till ippt day and i might have a chance to strike gold one more time :D

Running in the Rain

did a 10km around the lake today and completed it in 1hr 00min 22secs.

It was a bad day to run. it was cloudy when i started, then it start to drizzle  around the 1km mark..... and after 3km... it was pouring cats and dog.... anyway, it also looks like the 3kg gained during my school time + frequent teabreak had greated impacted my performance...... 

guess it's time to control my diet from today onwards...

4km run

did a 4.3km run under the hot sun... timing was bad.... 21:57min (5:07 pace).......

looks like the decrease in training frequency does decrease my performance.....