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 !