Running Route: Shelford Road - Bukit Timah Road (towards King Albert) - Bukit Timah Road (towards Botanics) - Farrer Road - Holland Road - Tyersall Ave - Botanic Gardens (Loop both lakes) - Cluny Road - NIE Track.
Time of Day: 1720hrs
Total Distance: 24km
Time Taken: 2hr 26min
Pace: 6:05 min/km
Ave HR: 151 BPM
Calories Burnt: 2016 kCal
Nutrition and Hydration: 2 x Gu Gel, waist belt with 10oz Accelerade and 10oz Water.
Run Report
Weather was hot and humid especially after a short spell of heavy rain earlier and with evening the Sun piercing through the clouds into your face. The hydration plan was to get a few sips of Accelerade at the 5km mark, a packet of gel and few sips of water at the 8km mark, few sips of Accelerade at the 12 km mark, another packet of gel at 16km and accelerade at the 20km mark. The plan went well up till the 16km mark when my few sips of drink from the meagre 10oz bottle left me with almost nothing for the next 8km for hydration. Thought I could push on the last 8km without much replenishment but I was wrong. At the 18km mark, I was already feeling hungry and thirsty and my muscles were starting to feel fatigued. In fact, it felt worse this time compared to the my previous 21km run, prob because the route was more hilly towards the end. I had to stop for a while at a water cooler at Botanics to top up my two 10oz bottles but water was not enough to give me the energy boost to overcome my muscle fatigue and hunger. My stomach began to growl from the 21km mark onwards and the last 3km was quite painful having to endure the hunger and the fatigue in my legs. My motivation was the 100plus I thought I could purchase at the NIE track where I end the run so I just pushed on imagining the ice cold can of 100plus waiting for me there. To my disappointment, the vendor was not around and the vending machine was locked up. Its another 1.5km home and I was not sure if I could make it back without any replenishment. Took a slow walk to Cold Storage Cluny and got myself a bottle of 100plus and a bottle of Choc Milk for energy. Gulped them down on the way back. By the time I reached home, I was late for dinner which was supposed to be at 8pm but I only got home at 815. Gulped a glass of Endurox, took a shower and off we went to Peperoni's. As I was walking back, I reflected on what went wrong in the run and I realised that it was probably the lack of proper hydration and nutrition during the run. Then the first person on my mind to consult about such things was Shem and next thing I know, I bumped into him and Mel at Peperoni's - what a coincidence. Dinner was fun with the kids and I had quite a feast - Seafood Spaghetti, a slice of pizza from Peng and ice-cream. Thanks Shem for dropping off my adizero tempos. Will use it at the track tomorrow.
Next Sunday will be my 26km run. I will make sure I have the necessary hydration and nutrition plan for the run.
Monday, April 7, 2008
Monday, March 24, 2008
21 km Run Around Bukit Timah
Its been sometime since I last blogged about my long runs. Before my 21km run on Sunday, my last long run was last Monday which I covered 20.4km around Bukit Timah as well but using a different route and wearing a different pair of running shoes. Was wearing my adizero Tempos that time and realised that I needed more cushioning as my knees began feeling wobbly at about the 16km mark. The day after was also not too good as my glutes and hamstrings ached pretty badly. Also found out that my polar watch was not too accurate giving me readings that were faster and farther. So in actual fact I might not have covered 20.4km but maybe about 19.5km. With even longer runs to come, I decided to do 3 things before the recent 21km run: 1) Re-calibrate my polar watch and 2) Get shoes with better cushioning and 3) Get a pair of compression tights to reduce muscle fatigue. Got myself a pair of Adidas SuperNova Cushion 7 and Compression Tights and went for a 21km run in Bukit Timah.
Time of Day: 1630hrs; Temperature: Freaking Hot and Humid! Felt like 32deg
Running Route: Shelford Road, Bukit Timah Road, Rifle Range Road (1 x Loop), Continue Bukit Timah up to King Albert and turn back heading towards Botanic Gardens, 1 x Botanic Gardens Short Loop
Nutrition:
During Run: 1 x Water Belt with 10 oz Accelerade, 10 oz Water and 2 x Gu Gels
After Run: 1 x 100 Plus; 1 x Glass of Endurox
Had to start early cos I promised Emma that I will take her cycling at Botanics at about 1830hrs. Managed to keep within a HR of 150 BPM until I reached Rifle Range. From then on, it was like 158 to 160 for most of the way and the heat and humidity was almost unbearable. Took my first pack of gel at the 7km mark about halfway into Rifle Range and that gave me some boost to overcome the seemingly endless hills. Was appreciating the serenity and nature to get my mind off the fatigue and heat. Completed Rifle Range, looked at my polar and the distance read 13km. Actually felt quite comfortable towards the end of Rifle Range, legs still felt quite fresh and was breathing quite comfortably. Continued along Bukit Timah towards King Albert, took another Gel and headed for Botanics. Bumped into Chancho along Bukit Timah, also doing his long run. Nice to see your fellow AAA mate training as well and although we were running alone, it felt like we were training together "in spirit". That was at the 16km mark and my legs still felt pretty good. During my last run, my knees started feeling numb and muscles tired at a similar distance and the weather was a lot cooler then cos it was like 730pm then. Finally reached Botanics, did a short 3km loop and met up with the wife and kids by the pond. Down a can of 100plus which Peng brought along and off I went with Emma. Had to run beside her while she was riding as she was still not too confident and steady on two wheels. Was surprised I still had energy to keep up with her cycling. At the end of the day, I think the shoes and the compression tights made the difference cos even after running around Botanics with Emma, I still felt better than my last 20km run a week ago.
Run Summary:
Total Distance: 21.53km
Time: 2:07:50
Ave HR: 154 BPM
Ave Pace: 5:56
Total Calories Burnt: 1833 kCal
The day after, legs did not ache, knees were fine. Can't wait for the next long run!
Wednesday, March 5, 2008
Singapore Biathlon Race Report
Yes I did it! Completed my first Biathlon and more significantly my first OD Sea Swim of 1.5km. I trained as part of the SAF Joint Staff Team where many of us were first-timers successfully completing the race with respectable timings. At the same time, I also began training for the SUNDOWN Marathon and the weekly interval training session with AAA played a large part helping me clock a decent 10km running time. The Race Report:
The ONE SAF Team:
Me and my Buddy Lawrence before the start of the race:
SEA SWIM
My strategy for the Sea Swim was to start from behind, but this time I was a little smarter in managing the current. I was actually "aiming-off" from the buoy to take into account the direction of the current. It worked as I found myself slowing drifting towards the buoy even as I was swimming straight. Started the long and daunting 1.5km loop slow and easy and picked up the pace gradually once I got into some sort of a rhythm. But this rhythm was hard to achieve when u have people shoving you and kicking you periodically. As my intention as a first-timer was to survive and complete the swim, I did not "kay kiang" and "chiong" with the pack. I hoped to finish the swim strong with enough energy for the run. The swim though long, was comfortable and I realised the benefits of doing front crawl vs breast stroke especially when swimming against current. On the return leg, which was against current, I managed to overtake some of the breast strokers ahead by focussing more on stroke technique and making sure I was as streamlined as possible. I managed to maintain an easy pace for most part and finished the swim strong but in a rather slow but expected timing of 46:14min.
RUN
Was a bit slow at transition (1:40s). Dried my feet, put on socks and shoes, drank some Accelerade, put on my race belt, sucked half a Gu-gel and off I went. Started the first part at a slower pace to get into some rhythm (pace and breathing) and after the first turning point which was about 1km away started to pick up my pace. Was running at quite a comfortable pace and I was breathing quite easily. It felt like a 5:30 pace until I saw myself slowly closing-in on my AAA pal Dexter ahead of me. When I reached him, he offered me some gel and energy beans but I told him that I still had another half a pack of gel in my hand yet to be consumed. We were actually chatting a bit and I thought maybe I was taking it too easily and decided to increase the pace a bit. He equipped with his polar gadgets then told me from behind "Wow, you're doing a 5min Pace man!" It was then that I realise I was actually running faster than I thought. But it still felt comfortable and I managed to maintain that pace for the rest of the 8km with some energy to open up at the last couple of hundred metres. Finished the run in about 51:24s which is one of my fastest 10km timing.
MY SUPPORTERS
My Lovely Wife and I After the Race:
AAA Supporters:
Thanks to all my supporters especially my dear wife Peng who woke up at 6 in the morning with me, dropped me off at the Race Start Point and had to look for a CP 1.2km away. It was her that took some of these pictures and gave me the support during the training phase. Also the AAA group which was there to support as well. To my fellow AAA mates that took part in the race (Andrew, IronShem, TKL, AJ, Dex, Lin, Janice, Mel): Great job guys and gals!
Now that I have conquered my worst fear, the Sea Swim, I am ready and confident to take on bigger races. Next Race - SUNDOWN Marathon, then OD Triathlon then..... AVIVA here I come!
The ONE SAF Team:
Me and my Buddy Lawrence before the start of the race:
SEA SWIM
My strategy for the Sea Swim was to start from behind, but this time I was a little smarter in managing the current. I was actually "aiming-off" from the buoy to take into account the direction of the current. It worked as I found myself slowing drifting towards the buoy even as I was swimming straight. Started the long and daunting 1.5km loop slow and easy and picked up the pace gradually once I got into some sort of a rhythm. But this rhythm was hard to achieve when u have people shoving you and kicking you periodically. As my intention as a first-timer was to survive and complete the swim, I did not "kay kiang" and "chiong" with the pack. I hoped to finish the swim strong with enough energy for the run. The swim though long, was comfortable and I realised the benefits of doing front crawl vs breast stroke especially when swimming against current. On the return leg, which was against current, I managed to overtake some of the breast strokers ahead by focussing more on stroke technique and making sure I was as streamlined as possible. I managed to maintain an easy pace for most part and finished the swim strong but in a rather slow but expected timing of 46:14min.
RUN
Was a bit slow at transition (1:40s). Dried my feet, put on socks and shoes, drank some Accelerade, put on my race belt, sucked half a Gu-gel and off I went. Started the first part at a slower pace to get into some rhythm (pace and breathing) and after the first turning point which was about 1km away started to pick up my pace. Was running at quite a comfortable pace and I was breathing quite easily. It felt like a 5:30 pace until I saw myself slowly closing-in on my AAA pal Dexter ahead of me. When I reached him, he offered me some gel and energy beans but I told him that I still had another half a pack of gel in my hand yet to be consumed. We were actually chatting a bit and I thought maybe I was taking it too easily and decided to increase the pace a bit. He equipped with his polar gadgets then told me from behind "Wow, you're doing a 5min Pace man!" It was then that I realise I was actually running faster than I thought. But it still felt comfortable and I managed to maintain that pace for the rest of the 8km with some energy to open up at the last couple of hundred metres. Finished the run in about 51:24s which is one of my fastest 10km timing.
MY SUPPORTERS
My Lovely Wife and I After the Race:
AAA Supporters:
Thanks to all my supporters especially my dear wife Peng who woke up at 6 in the morning with me, dropped me off at the Race Start Point and had to look for a CP 1.2km away. It was her that took some of these pictures and gave me the support during the training phase. Also the AAA group which was there to support as well. To my fellow AAA mates that took part in the race (Andrew, IronShem, TKL, AJ, Dex, Lin, Janice, Mel): Great job guys and gals!
Now that I have conquered my worst fear, the Sea Swim, I am ready and confident to take on bigger races. Next Race - SUNDOWN Marathon, then OD Triathlon then..... AVIVA here I come!
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