Mr25 route

Yesterday run of 35'55 was uplifting as it is my best ever time for this route. Today heavy downpour cause pondin at last third of the route severely slow me down. Finished 36'24, but feel strong on return legs. I am confident next week should lower the 35'55 but do not wish to exert unnecessary pressure on myself that will destroy my current joy of running. Tomorrow run 7km north trail would push a bit hard to test my improvement with michael as benchmark.

Attacking the Targets

Last few days, aggressively attacking the macritchie 5km target. Finally i am very close to destroying the target for 1st sept. It seem an impossible task few months ago when i first started have changed as my fitness improves significantly. The MR25 5km route is my favourite and toughest, finally bringng below 36min today at 35'55, as yesterday i destroy the x-country pb by more than 3 min, to 33'30. At 35'55, i am 55 sec away from dipping below 35 min, and the x-country time of 33min will surely be dipped soon. Both routes are now within my killzone.

MR 25 Lornie Trail 5km

My favourite trail route 5km, I always wanted to visualise the route before run but sometimes i just forget the exact spot. Slowly i am able to map the route in my mind now which help me conserve energy and burst on certain stretches. First hit the trail, rocky start for 1st 30m, slight dip , where it is also the turnoff to boardwalk, and a sharp right turn, continue to run on the flat, good for warmup. As we proceed, recognise the 1st 2 sets of mud pond. After that, it long gradual up slope (ALPHA), hit the top, hit the narrow down hill, flat for 30 m, then down slope, reach the 1km mark, with a hut as signpost. Should reach here ard 10min plus. Then long up slope (BRAVO), painful, follow equally long down hill. Hit the 2nd water break hut, flat 30m, then short up again (CHARLIE) and down before we see the 3.6km turnoff for ladies route, then final up slope (DELTA), 30m, not so steep, but need pace properly or else can get burn too. Then short down slope, and flat all the way to t-junction, right turn to lornie road, up shit slope (ECHO), 150 steps, or 100m, and u turn, the return route is just the opposite of what was describe as above. Most painful slope is BRAVO Hill.

Fat Man Still Running

I am still running, i have decided to use 6 routes as my benchmark for improving. My fav is MR25 5km route, because it is the king of pain route with slopes. I just set a PB today at 37'15, where i used to do ard 42'00. My target by sept 1st is below 35'00, to be frank, it look a bit beyond me. 2nd fav route is national x-country route at macritchie, best time is 36'40, target is below 33'00. As for 4km canal run, i repeatly lower the timing from 36'00 to current 28'40,which i ran yesterday, and i am only 40 sec away from breaking it.

I already hit my 2.4km canal slope run target by running 16'18, besting 16'30. I would attempt the 2.4km flat canal route, below 15'00, currently doing 16'12. As for the track's 2.4km's target of 14'30, i am now at 16'14, which i ran almost a month ago, and it was my 1st and last run at track.

Macritchie

been running macritichie religiously 5km route trail, maintaining pace ard 38-39 min. Nothing to shout about regarding the timing but enjoy the sweaty sessions. Guess i should preserve to lost my weight and regain my health

Wet Muddy 2nd run macritchie

wet muddy macritchie run today...paced by a 70 over years man and 50s years old man, they damn strong in muddy track...admirable and full of respect for the 2 senior men. took 39 min 36 sec to slog the entire cross country 4.8km route filled with so many #@#% slopes, my sweat flood the route......trmw run again and count the total number of slopes...today too tired to even count...

Expected trmw muscles severe aches...but i will go again....pain barriers must be pushed over.....

Run blowup Macritchie

Yesterday i ran 2.4km at sembawang canal with henry at comfortable pace in my super wet shoes washed by my dear wife, and we chat, and make an appointment with Michael today for a tough run at macritchie trail. Brought the lousy Anta chinese made running shoes, as i left the NB stability shoe at home, run began after zig zag bridge after few minutes of warm up. It was quite surprised to see michael strong in early metres. Relatively flat stage seem ok, and then the slopes began, up, down, up, down, up, and down , and started to feel the strain, while trying to talk. After the 6th or 7th slopes, i seem to lose the breathe. Last 2nd slopes before the t-junction, which is 2.4km, i seem to have blown. I told michael to go ahead, looking at the watch , estimate to be around 18-20 min , as last 2 slopes i was practically at walking pace , sweating profusely. Michael waited at the end of t -junction and along the boardwalk, tried to walk a bit, and run a bit, but seem legs are no more. we completed the whole route 4.8km, but seem lay par. Good workout, but i need more workout on the slopes, and i will come back. Exhaustion and waiting for verdict tomorrow if my legs are going to be sored by the strain today.

running, running and running

I missed many days blogging as was busy running. I did 4 solid session of 4km run or more run. Even completed one macritchie trail run with poor clifford panting and walking 2km , behind me. I have bought my time down from 36 min, 35 min, and finally 32 min at canal run 4km. I can feel that i am getting fitter and fitter, the feeling is indescribable. But seem my sored calves are back. Soleus stretching to the max and slight heel pain on left feet. Quadriceps also a bit sored. However i can still run as normal despite all these aches. Tempted to do a short 2.4km time trial this week after maybe doing another 2 x 4km endurance building runs.

gout pain big toe, cramp calves and blistered feet

Gout pain big toe, cramp calves and blistered feets are good reasons for me to take a day off running. It unusual to have a tight right calves on verge of cramp. Big toe still have very narrow but sharp pain, need more cream. As for blisters, nothing i did to it.

yishun canal run 2.4km record

Today is another sunday. It been so many days since i last ran , due to various reasons. Last few days i ran a record 18 min at canal temple run, despite sharp pain on big toe joint. After that, i miss so many days run, due to work commitments. Today is a chance for me to spend my free time to go for some air and sun. I decided to do the yishun canal route from my house via the old canadian and new zealand army houses. Usual 30 min walk to start point as warm up, stretch my calves , and gingerly start the run. Oh man, i was panting at 1st 400m, a i monitor my heart meter. The feel today was bad, and i felt another struggling session again as i cannot keep pace with 2 runners. On the route back, i was overtaken again by the same 2 runners, and i keep pace with them for 400m and got a good draft. My right calves was on verge of cramp, and i decide to slow down, and finally struggle to finish line 2.4km and was choking for 20 sec. Stop the watch at 18 min 43 sec, a new record for yishun canal route. I decided to walk the whole route after run as warm down, and return to 1.6km, and walk back by canadian army barrack. It was a cool 10.4km and 128 min session today.

Record broken today surprisingly

Had a pain on top section between my big toe and feet, probably due to foot wear. it so bad that i can hardly walk fast, let alone run. So i spend more time warming up by the canal before the run. Stretching the calves especially and thigh. Start the run behind a slow but steady jogger, overtook him and pace slowly. This lone jogger just keep pacing about 10-20 m behind me after 1.2km, and hardly i noticed that i running at record pace. As i run along, another orange shirt slowly pass me, and he maintain a 20-30m in front, as i reached final 600m, i was panting frantically, hardly able to breathe, but my legs also began to tire. I grit on my teeth and many people saw my face must have thought i just ran a marathon. As i reached last 200m, i push more faster, ignoring all others. I stop the watch, at wala 18 min flat. Wow! i am totally breatheless , and my last record of 18 min 49 sec was broken by a full 49 sec. It a new milestone for me today, running at 37.5 sec/100 metres today, it was hard. Walk back slowly and i catch my breathe. Enjoying the others slogging. Total distance covered 6.6 km today, 4.2km walk and 2.4km run.

2nd day in NB855

today is 2nd day with NB 855 and heart beat strap across my chest. Start my warmup from cp to startpoint 400m. A cool 1.4km walk with avg HB of 117, and then start the run, sored thighs were felt during warmup and slight aching calves too. Started the 1st 400m slowly, at 60 sec per 100m pace, pushing up and down the 7 damn slopes and perspiration soon filled my face at last slop at 1.5km, hitting the heart beat to 150. On the flat stretch , i started to hold my regular breathing and maintain a good rhythm and gearing up the heart beat to 160s, and final 400m , i push to 170 at 90 over%. Good breathing and finished the run with 20 min 31 sec. Cool down by walking and catching my breathe and brought the HB down to 139, at 75%. Maintain the 139 all the back back to CP, and pretty much exhausted after a good 80 min workout. Thighs ached even more and calves too

new record

today wear the NB stability new shoes and heart rate meter, run the canal route normally, was overtaken by 3 on last 500metres, but my heart rate was at 93% since 1km, i was probably dying theoretically. Finished in 18min 49 sec, fastest ever 2.4km lately but could have been faster but was adamant not to re overtake the 2 of them in front as it not so nice. Walk back 3km more, to warm down and seem heart remain at 140-145 beats per min, or 80%. Finished 1.5hr session and reach home totally flat, and my 2 children are waiting for me for soccer game. Almost died, we went 30 min, we finished with a sprint up staircase 6th floor. 2hr later, finally finished. Heart beat was 110-120 during rest 2hr later, maybe another sign of exertion and poor fitness .....

Today a comeback run

been ill for a week, and miss whole week due to cold. Did my 2.4km again , same route, hilly slopes first, opposite direction, finish in breathless 18 min 50 sec. Wow wow! walk back all the way, as seem i blew my tank slogging today 2.4km. One idiot overtook me, while i overtook 2. Hates been overtaken, will thrash the guy if i can get fitter on the same route !

5th day-rest and slow easy walk

today took the 5km walk/jog to rest aching legs. Feel quite strong but decided to save my legs for trmw run again.

4th day, i survive another solid session

Today decided to do opposite, walk to 400m mark of the 2km canal route, from home. Start at slope peak, run under bridge toward 3m, pacing around a comfortable 40 sec/100 m, for 1st 800 m of the routes. Find the slopes killing my tired thighs as it is already my 4th consecutive run over as many days, finally cleared the last one, toward the flat part toward YHS end of the canal. I overtook some slow coaches ladies but nothing special as i steadily pace toward the end without over exertion. Finally was overtaken at 1.6km mark by a young man, and again at 2km by another, but maintain the 100 m distance with the 2nd man. Push the final 100 m only, manages a RECORD today ! 18 min 55 sec, my first sub 20 min's 2.4km, i knew i can make it, but could be due to opposite direction and not jog warm up 3.5km today, so i am fresher, think i would be able to lower this mark if i totally fresh for the day and maximum push but i think it is still early days . It better to pace down slower and enjoy the entire process. I finish the 2.4km, and then rested for 200m through walk to get my breathe, and then slow jog back home fromYHS opposite direction. Head wind, but i perserves , almost walking pace, but continue jogging. Luckily no one jog pass me or else i might be demoralised. Reached the mosque and make a sharp turn, and finish the whole session in 57 min today. Quite improvement also ! I felt legs getting heavier and maybe consider tomorrow a rest day as thighs and calves are already super tight. Hip hip again

3rd day and finished the run again

Today started the 3.2km jog slowly to stretch my trouble calves as i enjoy the fresh evening air..reached the canal without much trouble...but calves were tight...so i stretch it before i start the timed 2.4km run along the canal. i paced myself at 45 sec per 100 metres, and reach the 1km mark with no much problem....up the 1st slope, also no problem....and next few slopes , heavier panting but ok. On 4th slope, an idiot came running out from the hdb block and try to show off and sprinf off in front of me, i ignore him as he run in front.....it was at 1.5km point so i continued to pace steadily.....reached the bridge at 1.65km , and trying to catch my breathe and concentration.....slowly run toward end point 2km mark.....saw that idiot there, i made a u -turn to run toward the last 400metres, and wala , i saw that same idiot at 200 metres from my finish point at 2.4km, he was practically walking after running only 500metres, oh he deserves to be called idiot.....for showing off...he can't run anymore.....i overtook him delightfully. Stop my watch at 20 min 12 sec, so far best finish but still above 2o min. I try to walk back to catch my breathe, over the 2km but felt a bit exhausted frankly today. Felt a bit stomach unwell too when i finally reach the car park. Another satisfying day .....hip hip hurray, trmw i be back again ....same regime and kick more idiots' butt if possible.

2nd run 2.4km

Today start the session with a 3.2km slow jog to the starting point for the 2.4km run. Take it as warm up , by the time i reach the starting point by the canal opposite YHS building, i was quite tired already. However i stretch my calves a bit, and start the öfficial 2.4km run again"for the 2nd day, i was at 100 m/min pace and was trying to get into rhythm. Fortunately there was no fast runner near me, so i am able to pace my self at 100m/min , i start to push a bit harder around 1km mark up the 1st slope beside canberra sec, and the start of 6 slopes up and 5 slopes down, to the 2.4km finish. I was breathing heavier and heavier but i continued to stay within my zone. I was glad when i finally ran under the bridge which is around 1.7km, and i have improve my pace faster than 100m/min slightly. If i am to stay same pace, i would finish today run at 24min, but as i gradually increase speed from 1km onward, i finally finish today run at 21 min 33 sec. Although panting heavily at the end , which is also the last final slope to finishing line, i feel a sense of an achievement as actually today it would be like a 5.6km run already. I warm down by walking at the way back home, which is another 2km.

Army Daze and 2.4km run

Today I ran my 1st 2.4km run non stop since 13 years ago. Took 20 min 43 sec but fully satisfied as i never stop even once during the run. 6 short slopes along the route, aching legs now, but good feeling. Looking forward to my next 2.4km run again. My best ever 2.4 km in my life was 8 min 56 sec, and best 5km is 17 min 12 sec. I was 66kg and 29 inch waist. That's history, i am 86kg today with 38 inch waist. Today is 1st day for my fight back to glory days !