It had been such a long time since the last time we did the looping around the Kent Ridge hill. I planned an easy run to Kent Ridge hill (3 loops). Well, it will never be easy running up and down the hill. Newcomer, Andy, from Australia joined us this evening after speaking to CM at the MF hill on Tuesday. I led the front group all the way to the small version of the 99 turns after canterbury, and then they ran on their own.

 

I waited for the rest of the runners before i proceed. Some of the runners even forgot the way in Kent Ridge, and i personally led them through the first 1km loop around the hill before i ran on my own. The hill was quite quiet and dark, it made my job difficult as i was shortage of marshals to guide around. There was more female runners this evening. Thanks Vincent for helping out to cover up the rear runners.

 

I had done 4 loops, this slope seemed to be much easier than MF hill. After all the runners finished the looping, i ran ahead to join Dear on the way back to the clubhouse. It was a cool evening, and an easy run for me with some tempo running in between. Total time spent: 1h 24 min 41 sec.

 

29th Oct 2009. Distance: 13 km. Time: 1hr 24 min 41 sec.

 

 

In my mind, i had already set to do 8 x MF loops this evening although i had planned 7 loops for the MF runners. I would need to run 7:30 each 1.6 km loop to stay on course of finishing it in 1 hr. Prior to breaking my Buangkok 4.8 km record (under 17 min), i would do a slower run today. But somehow MF slope would not let you have an easy time. It turned out to be an anaerobic workout. For the MF runners, I injected additional 10 mins so that they could just finish the 7 loops. Like Chairman says, i was wasting my time. Most of the runners did not even complete 6 loops and stopped with plenty of time to go. Nevertheless, it's up to one's running goal. I could still see some hardworking ones like Wen Long, Jackie, Shunyao, Henry, Thomas trying their best to beat the clock.

 

1st loop: 7:16

2nd loop: 7:11

3rd loop: 7:14

4th loop: 7:12

5th loop: 7:18

6th loop: 7:31

7th loop: 7:55

8th loop: 8:08

 

Time: 59 min 50 sec

 

With time in my hand, i used the last 2 rounds as my recovery rounds and still managed to complete in 1 hr. But it was quite a hard one, i still have difficulties in handling slope. It brought me down to earth again.

 

27th Oct 2009.

 

 

The North Face 100 on Saturday was inspiring, runners fought to finish the tough 100 km or 50 km run. The weather was not kind to them, extremely hot. I went down to McRitichie to give them some supports and Dear met me there. Congrats to the MF runners! Some of them even got podium placing, that was encouraging. The only surprise i heard was that JW, the sundown women champion, dropped out of the race. I was expecting her and Lai Chee to win the women 50 km duo. Sometimes things do happen, just like what i had suffered in the last SC marathon.

 

As the SCSM09 is getting closer, my body suddenly got weaker. Loss of appetite, no mood, feeling tired all the time. Sunday's recovery run was critical to me, especially to my confidence level. Dear was eager to run with me after few days of MIA. I told her we would run slow on the 22 km Punggol Rd. We started real slow with 7 min/km, i asked her to maintain this pace. Talked to her regularly, to make sure he was in the right condition. I was her personal coach in this run, accompanied her all the way.

 

The morning breeze was refreshing after so many days of hot weather. Passed by Punggol MRT (6 km), our time was 41 min. I told Dear to relax, not to worry about the time, focused on natural pace. As we approached our first water stop - Anchorvale (9.3 km), we were 10 mins ahead of time. I told her 'U see, no need to race, yr nature instinct will pick up the pace". We were running below 7 min/km, bottom-up whole bottle of 100 plus before we continued. I warned her that there would not be any drink-stop along Yio Chu Kang Rd, have to be ready to endure. She agreed and ran on. The weather was getting hotter and hotter as we were running toward YCK MRT. Dear looked a bit tired by then, she still ran on. Took the second drink-stop at YCK and then we looped back from AMK Ave 5. The AMK Ave 5 route was totally flat and Dear complaint to me that i was gradually increasing my pace which i did not feel so.

 

After we passed by Seagate, her confident should be high as she was running side to side with me. 3 km more to go to Buangkok MRT. We finished it in 2 hr 41 min 14 sec. The exact same timing as i did for the 31 km run last weekend. Dear was still fresh but she can't bear the heat. I was perfectly alright, no sign of tiredness. But i still can't really eat well. Must endure it and finish it ... no matter what.

 

25th Oct 2009 (Sun). Time: 2 hr 41 min 14 sec. Distance: 22 km

 

 

Something went wrong after the Queenstown training. I was losing appetite, starting to feel lack of sleep, my ankle & knee feeling the pain after the run today. Could it be overstress on myself for the training? I was feeling powerful before the Tuesday training. My immune system is still ok, hopefully don't fall sick. But i was feeling extremely hot recently, a simple walk could let me sweat like a 5 km run.

 

North Face is happening around the corner. The turnout was poor, many rested at home for the big day. I planned a 15 km run around MF hill. But i expected many of them would not be able to complete. Surprisingly, Dear supported me to finish the 15 km. Must have motivated her on my recent impressive form. Good for her, hope she is able to do well this year. I knew i was going for a longer distance, so i started extremely slow. Gradually increase my pace but still on relaxed pace, 'able to talk' kind of pace. Derrick followed closely behind, hoping to tag on my pace. Remained constant even on the MF steep slope, a bit of panting. I think it's normal to feel a bit breathless on the slope. I saw a Kenyan runner on the down slope, said 'Hi' to him. Very tall and thin guy, he smiled and ran with me until Morse Rd. I think he is coming for the North Face. A nipping pain on my left knee and right achilles, didn't know whether my Newton shoe had worn out. I slowed down a bit to flex the knee. Derrick dropped off from the pace as i finished the first 10 km using 49 min, slow and easy.

 

Still maintaining constant on my pace, i went for the second round. As i reached the Pearl Condo, i was still feeling full of fuel. Decided to go for longer as it was still early, run across the AYE and back by Henderson Rd. It should be 16.5 km in total and took me 1 hr 18 min 15 sec. A relaxed run with some injuries to nurse.

 

22th Oct 2009. Distance: 16.5 km. Time: 1 hr 18 min 15 sec

 

 

Today's menu was Queenstown stadium, 5 x 800m, low volume but retained the intensity. I would call this week as recovery week, cut down the mileage so that everyone have a good rest before we embark on more vigorous training. Running to the stadium would fretch you 4 km and back from there another 4 km, total mileage for today would be 12 km.

 

Wen Long's group was there before us, started their 800m run on their own. Few of the sets they did it in clockwise direction which was quite dangerous. Jimmy was willing to help out by shouting out the timing, so i could run the interval. Below was my negative split run:

 

1st 800m: 2:58

2nd 800m: 2:50

3rd 800m: 2:47

4th 800m: 2:46

5th 800m: 2:36

 

Trying to do a recovery interval but i was full of power, get heated up as the sets gone by. My recovery time was fast, i guessed i was quite fit recently.

 

20th Oct 2009.

 

 

Going a bit crazy this period, hungry for more distance. My plan for the weekend was: Pasir Panjang - SBV Rd - NUH - NUS - Clementi Rd - Ulu Pandan Canal - Queenstown - Harbourfront - MF hill. The Fatbirds team was here at MF and their turnout was huge, just like a location run for Safra. Anyway, they were doing their own run. I tried to start early as possible but still couldn't start before 7.15 am. I urged everyone to finish the 30 km to complete the first phrase of the endurance training, no timing involved just run.

 

At 7.15 am, we started off and the sky seemed to be gloomy. Jackie ran beside me along Depot Rd, Derrick as usual like to run behind me. After Depot Rd, Jackie ran ahead and i prefered to enjoy the run. Needed to stop for a toilet break, drinking too much water beforehand. I stopped at Pasir Panjang SPC station for a release, urging Derrick to go ahead. It took me a min plus, the sky was drizzling by then. It make the run more easier and cooling. I couldn't see Derrick and Jackie after South Bouna Vista 99-slope. Running at my own pace, enjoying the morning run.

 

When i turned out to Clementi Rd without stopping for a drink at NUS, the sun seemed to wake up giving us a bit of heat. At Ulu Pandan Canal, it was shinning strongly at my face. The weather suddenly changed, so volatile. I was sitting with a huge reverse, just take the break early at Queenstown Shell station. Didn't observe how much time i had spent, followed my heart beats for the pace. Met up with Fatbirds front group at Alexandra Rd, led by Stardust & Anthony. I had a quick chat with them and proceeded on to tackle the MF hill. The sun was strong by then, totally challenging to run MF hill on hot weather. I still felt i could run longer, running with huge tank - probably because of the past 4 week conditioning 30 km long run. No problem for me at the steep slope, just have to run very slow. Crossed path with the Fatbirds team again as i was running down the hill. Stopped at the ESSO station for the last time, i knew i could run longer. Changed my mind to proceed back early, it was just 2 hr 16 min from my watch.  I skipped the Telok Blangah Rise slope and proceeded on with longer distance. Battling the hot weather with my reversed fuel, wanting to loop back at Tiong Bahru Park. When i was at Henderson junction, the sun was pouring hard on the road. I decided to turn back from there, looping back from Henderson slope. It should fretch me additional of 1.8 km with the loop.

 

My watch was reading 2 hr 43 min 29 sec. Still early as compared to last weekend run. Probably the distance was 1 km shorter but considered the slope challenges on this route. I was quite satisfied with the run. I could still feel strong and no much aching on legs. Jackie and Derrick were 15 min ahead of me. Most of the MF runners finished the 30 km as requested. They should be quite satisfied with themselves for completing at least 2 x 30 km run so far for the SCSM09. There will be more to come before we embark a challenge on the marathon route.

 

18th Oct 2009. Distance: 31 km. Time: 2 hr 43 min 29 sec.

 

 

The plan was to have a 14 km run. Loop around Alexandra Rd and proceed to the normal MF 10 km route. It turned out that the distance was shorter 12.5 km. I intended to run extra 2 km and in the end i completed 13.8 km coming back from Lower Delta.

 

          

 

I usually planned longer route rather than shorter. This was a mis-calculation without checking the map. Ricci, Derrick & Trevor joined me for the extra mile. The run was relatively easy and slow, no intention of having a hard run except the MF steep slope where we were forced to push hard. Other than that, it was just a chit-chatting run. The time taken was 1 hr 12 min. I was just going to build a strong base before i raised my level of training.

 

15th Oct 2009. Distance: 13.8 km. Time: 1 hr 12 min.

 

 

I am the trainer this week, giving a break for the North Face competitors. Today's plan was to run Laborador hill 1.4 km - 7 sets, up and down, gradual slope but tough. In my mind, i had already set myself to run 8 loops but run at a normal pace.

 

We had a relaxed warm-up run to Laborador, about 3 km run. At 7.15 pm, the training kicked off. Senior Melvin led in front, good enough for me to enjoy a ride behind him. I was pretty consistent, just wanted to finish the training.

 

1st loop: 6:49

2nd ": 6:47

3rd " : 6:38

4th " : 6:36

5th " : 6:36

6th " : 6:48

7th " : 6:47

8th " : 6:47

 

Total time: 53 min 51 sec. Mileage clocked including the warm-up run and run-back: Approx. 16 km

 

13th October 2009.

 

 

The same route like last Sunday, but the weather was different. It was hot and humid, very different from the cool and windy conditions we had last Sunday. The group number reduced down as some of the runners were tappering down for the NF100 which was 2 weeks from now. Without Ricci leading in front, i took the honor to lead, 4:50 min/km at the start. It was a comfortable pace but very sweaty. The street was quiet in the morning especially along Keppel Road.

 

Derrick followed tightly behind, TH reserved his energy till the second part. Practically, i was running at my own pace without looking at the watch. The road at Shenton Way was very quiet which allowed me to run on the road. The hostile weather kept me from pushing hard, my mind kept telling to hold the pace. After flyer, there was loud footsteps chasing behind me. I could sense TH was coming and indeed he was right behind me, increasing his tempo. He was incredible especially with a 1.5 litres of water, still going at an unbelievable pace. Tagged along with him, sitting on his pace until the Kallang MacDonald where he allowed me to lead in front. I dropped my pace after Fort Rd, ready for my first break. I avoided the B1 toilet and went straight to the 7-11 at Big Splash. TH continued on as i was enjoying my break. The icy Gatorade was just great, cool down my temperature. Derrick was distance away from us after the sudden surge of pace at Nicol highway.

 

My calves were great this week, no sign of tiredness. I could basically continued on with the same pace back. Caught up with TH at Crawford St, surprised to see him there. Some of the Tampines Safra runners were on the opposite direction, we said 'hi' or 'Morning' to one another. Until M hotel 7-11, i gone for another break where TH continued on again. At the railway station, i was dropping pace. Struggling by then, i still could see TH in front. He must be having an off day especially after the NF training yesterday. It was just 3 km left and all mental fight. I tried to be as easy as possible and had another break at Telok Blangah Rise. I could have shed off at least 5 min from last week timing. In the end, i just did a recovery run back to the clubhouse adding additional 3 mins from last week timing.

 

Consider the weather this weekend, i could feel i was stronger. No sign of cramps or sore calves, just some mental struggle at the last part. Another 32 km in my SCSM09 bag.

 

11th Oct 2009. Distance: 32 km. Time: 2 hr 49 min

 

 

Speed interval at the park, 5 sets of 850m loop. Jimmy was the trainer, encouraging the runners to do proper interval training. We have some fast runners in the group tonight as Alan's group joined us. Sea breeze, less crowded at this time in the park but we were quite nosy to the lovers at the park. My training times were as follows:

 

1st loop: 3:03

2nd loop: 2:58

3rd loop: 2:55

4th loop: 2:50

5th loop: 2:57

 

Quite satisfied with the training as i managed to maintain under 3 min throughout except for the first set, missed out by 3 sec.

 

6th Oct 2009.

 

 

 

The endurance run had started to heat up. Melvin planned a 30 km route, part of it will be the marathon route. We started at MF clubhouse and headed toward ECP B1 and then back. Last week endurance run was a blow to my confidence as i was unable to finish 32 km of running. I was going to run a bit of conservative but added a bit more distance. I would u-turn at B2 instead.

 

Ricci, Derrick, Teck Hou, Jackie and myself ran as the leading group. Teck Hou was super, carrying a 1 litre of water with him and still able to run at respectable pace. He was our leading pacer and we enjoyed the 'sit-back' behind. Our tempo raised after Esplanade as i started to move a bit faster so that i could run toward B2 and then joined them back after that. Teck Hou joined me all the way until B2 when i took my first break at 7-eleven and he continued on. After purchasing the Gatorade, i took a slight sip and slowly run back. Jackie and Ricci were at B1, they were having problem with vending machine as the machine don't accept dollar note. They were forced to rush to the petrol station for the break. I shared my Gatorade with them so to avoid dehydration.

 

Ricci rushed to the Mountbatten petrol station. Jackie joined me to continue running. He just ran in front of me and i maintained a vision of him. We were able to catch up with Derrick after Crawford St. He was in trouble, keep looking back to check the runners behind him. I was concentrating in maintaining a distance from Jackie all the way to DBS building and i lost him. I took my 2nd break at 7-eleven near M hotel. It was refreshing to get a drink. My energy level was low, tight calf muscles, struggling to raise the tempo. I ran back thru Telok Blangah Rise as instructed by Melvin, saw Alex with his hydration pack along TBR slope.

 

I finished the run in 2 hr 46 min, approx. 32 km. 5 min off my last 32 km run. Teck Hou and Jackie were already there, doing their proper stretching. Another 32 km in the bag. Few more weeks to go..

 

4th October 2009. Distance: 32 km. Time: 2 hr 46 min.

 

 

After 5 years of been a trainer in Safra running club, Safra presented me a 5 years long service award. I got 2 awards this year, starting with POSB Champions award and then Long Service award. The majors may go to our Chairman who gave me a chance to perform my trainer role in the club. In fact, i was in the club for 12 years. I saw a lot of older generation of runners stepped down and couples of new faces joined in, new friends, new running records. 

 

                    

                      

 

Our committee strength grew over the years and was getting stronger. I was not alone as trainer now, with Ricci, Jimmy and Melvin contributing to raise the standard of the club. I can forsee more glories ahead.

 

26th Sept. 2009.