Yellow Ribbon Prison Run 2011

For the same race last year I can still remember I clocked a chip time of around 48mins, which is even slower than my timing clocked during the first edition of Yellow Ribbon Prison Run 2009, as last year I was recovering from Appendix operation thus my fitness level was really poor. Anyway, just don’t seem to be able to do well for this event despite that it has always been well organized. However unlike my most 10k races, this one had a couple of up and down hills which is probably why it is tougher to achieve good timing.

  

Into the third year of Yellow Ribbon Run I felt rather relax and with no pressure for a PB although having miss out on Nike We 10k SG registration this will most likely be my last 10k race for year 2011. It is a race with more for the intent of my unfinished task set during 10 July 2011 Jurong Lake Run, as back then I failed to run a proper race.

The race started at almost 7:45am as I was among the early pace setters followed closely behind the elites I managed to complete my first 1km in 4:17min/km before I decide to slow down as I wouldn’t want to make the same mistake again during Jurong Lake Run. Well overall I was still feeling good with 4:21min/km for the second km. This time I was determined to keep a consistent pace throughout regardless if it is uphill or downhill.

Soon the real test came as I reached Loyang Way where it was an uphill run nearing the 3km mark, it was where my pace dropped to 4:37min/km before I managed to pick up again with a pace of 4:23min/km during the downhill portion somewhere at Cosford Road. I managed to round up fifth km in 4:30min/km which consists of both up and down route. Overall the split for the 1st 5km was a good one at 22:08min.

The 6km mark consist of a mild up and down slope which soon leads to the U-turn along Tanah Merah Besar Road. It was motivating here as I could still see some elites doing the U-turn, so glad I was not too slow behind and with that I rounded up 6km in 4:24min/km.

Towards 7km I was running along the flat Changi North Way which was less straining but as usual I was slowing down as it I had already covered 2/3 of the race and probably the earlier up and down terrain was tiring.

The 8km uphill run along Upper Changi Road North was made tougher as I was also nearing the end. It was at this point that my pace dropped to a slow 4:48min/km. It was just too bad that I could not seize the opportunity to close in on my “pacer Chiang” as I realized he was slowing down too.

The 9km downhill run within the Changi Prision Complex was great as I tried really hard to run faster but could only clocked 4:35min/km, guess I was really too exhausted.

Finally it came the last uphill run where I just went all out breathing really hard and at the last U-turn point I know I was almost there with around 300metres to go before I finally rounded up my last 10km in 4:15min/km.

As expected the 2nd half of the 5km split was slower at 22:37min where as compared to the 1st half it was 22:08min. Despite of that, it was however a good race as the PB achieved over a hilly route. The almost identical 5k split was a good point to note and also keeping pace with my “pacer” helped me finally achieved a sub 45mins 10k.

NAME:	KENNETH GOH
EVENT:	10km
DATE:	18 September, 2011
BIB/DIV:	10278 / M 30-39
TIME:	45m:7s (gun) / 44m:51s (net)

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	4:16.9	4:15.0	1.00	0	8	4:16.9
2	4:21.3	4:22.0	1.00	4	6	4:21.3
3	4:37.2	4:38.0	1.00	15	0	4:37.2
4	4:22.9	4:17.0	1.00	0	7	4:22.9
5	4:30.2	4:30.0	1.00	10	15	4:30.2
6	4:24.3	4:24.0	1.00	8	8	4:24.3
7	4:35.2	4:35.0	1.00	0	0	4:35.2
8	4:47.8	4:48.0	1.00	12	0	4:47.8
9	4:35.1	4:35.0	1.00	3	13	4:35.1
10	4:15.0	4:16.0	1.00	17	9	4:15.0
11	:9.9	:10.0	0.06	0	0	2:40.3
Summary	44:56.0	44:50.0	10.06	68	65	4:27.9

5k split

Lap (5km)	Time (min)	Avg Pace (min/km)
0-5	22:08	4:26
6-10	22:37	4:31