PAssion Run 2010

As the race starts I was running on an average of around 5min pace and rather impressively still among the top 50s. But very soon I got tired fast and legs feeling heavy after the 6km mark. My pace deteriorated fast and soon I could only run at 6min pace. Think these is still some way for me to regain full fitness. Feeling so frustrated with my slow pace, at 14km mark I decide to stop my garmin watch and give up on this race.

I walk for at least 10mins before I starting to jog slowly, my only aim was just to go home and get out of this race. I was running slowly until the 20km mark before I up my pace to 5:30min to finish off the race. I somehow still managed to cover 25km and complete the race.

Garmin watch distance up to 14km

Split Time Distance Avg Pace Summary 01:19:19 14.12 05:37 1 00:04:54 1.00 04:54 2 00:04:45 1.00 04:45 3 00:04:51 1.00 04:51 4 00:05:04 1.00 05:04 5 00:05:13 1.00 05:13 6 00:05:03 1.00 05:03 7 00:05:20 1.00 05:20 8 00:05:46 1.00 05:46 9 00:05:56 1.00 05:56 10 00:05:48 1.00 05:48 11 00:05:56 1.00 05:56 12 00:05:55 1.00 05:55 13 00:06:05 1.00 06:05 14 00:06:54 1.00 06:54 15 00:01:42 0.12 14:41

2h:33m:38s (gun) / 2h:33m:0s (net) Avg pace 6:07min/km

F1 Sports EQ Nature Run 2010

F1 Sports EQ Nature Run 2010 by kent2612 at Garmin Connect - Details

Think it was more than 2 months ago since I last run at Macritchie, it will be my first race and a test on my fitness level since I had an operation on my Appendix a month ago. I do wonder how will I fare, especially running on trail where it is always tougher.

The race started slightly earlier at around 7:57am instead of 8:05am, as it was very crowded I tried to maintain a pace of 5:30min/km but it is always tough to pace yourself on such terrains. The first 3km was fine before I started to feel a little tired, my pace continue to drop to more than 6mins/km until I reaches the U-turn point (almost 7km). By then I was feeling very tired and I have thoughts of regret that I should have signed up the 10km race instead haha…, think it shows that my fitness level is not quite there yet and along the way I cannot help but keep checking on the distance covered.

As I finally reached the midway U-turn point, I took a longer than usual break at the water point before I continue with my run, by then my pace deteriorate further to a very slow 7min/km, still I managed to hit the 10km mark at 56mins. Feeling extremely exhausted I started to walk for about 3mins while having thoughts of giving up, thinking will this be my first DNF race? But I quickily dismissed the idea and continue with my run. There afterwards I did not stop walking except on the trails crowded with roots. Slowly as I started to pickup pace again from 12 – 13km, but to my surprise as I closed in on completing 13km I was surprise to see the finishing mark before I sprinted all the way to complete the race strongly.

Again I am still not at my best, but on the positive side at least my right kneecap no longer gives me problem, which is good as it means that I can start to train properly. However there are areas which I notice and have to work on.

- my endurance level had drop alot and disappointingly I can no longer keep up with even a slow 5:30min/km pace, not even up to 5km. Thus I was forced to take longer breaks at water points (around 2 – 3mins) and also ended up walking for up to 4mins.

- Will need to work more on strength as these are needed to overcome the hilly terrain, especially the need to strenghten my calf and quads.

Garmin Watch distance: 13.11km_Pace:06:29min/km_Time: 01:25:05

North East Run

Another disappointing race for me, so far still not doing well for year 2010. My legs felt heavy throughout the race, really struggled to maintain a steady 5min/km pace. It ended with a disappointing slow 5:29min/km pace.

Judging from my trainings and from this race, I have not recovered to run this race. The heavy legs are symptoms of tight ITB.

New Balance Pacesetters 30km

I was running at erratic pace, initial plan was to run at 5:20 min/km pace to finish in 2:40hr but ended up been over paced. Well I was also not in good shape, came into this race after a back to back marathon in Dec 2009. The terrain with so many slopes didn't help my cause either, feeling strain on my ITB and especially my Glutes as I was forced to stop and stretched at around the 26km mark before I can continue with the race.

Overall, this is definately a poor result, even thought it is not the race I plan to go all out. My body is telling me I need to rest and think it is time for off season.

Split -1km	Time	Avg Pace	Best Pace
1	0:05:31	5:31	4:53
2	0:05:03	5:03	4:11
3	0:04:52	4:52	4:13
4	0:05:04	5:04	4:21
5	0:05:07	5:07	4:12
6	0:04:55	4:55	3:54
7	0:04:52	4:52	4:21
8	0:05:20	5:20	4:44
9	0:05:34	5:34	4:47
10	0:05:47	5:47	4:54
11	0:05:41	5:41	4:32
12	0:05:41	5:41	4:39
13	0:05:30	5:30	4:30
14	0:05:24	5:24	4:10
15	0:05:14	5:14	4:24
16	0:05:26	5:26	4:27
17	0:05:25	5:25	4:50
18	0:05:24	5:24	4:23
19	0:04:59	4:59	4:18
20	0:05:53	5:53	4:13
21	0:05:56	5:56	4:35
22	0:05:46	5:46	4:51
23	0:06:19	6:19	5:09
24	0:05:32	5:32	4:36
25	0:06:15	6:15	5:20
26	0:07:15	7:15	5:25
27	0:05:20	5:20	4:12
28	0:05:55	5:55	4:41
29	0:06:13	6:13	5:01
30	0:02:18	4:44	2:57
Summary	2:43:45	5:33	2:57

Total Time Taken: 2:43:45
Garmin GPS distance: 29.49km
Average Pace: 5:33min/km

New Balance Pacesetters 30km at Garmin Connect - Details

Chiang Mai Marathon 2009

This will be my last marathon for the year 2009 and my second back to back marathon and it was just 3 weeks after the Singapore Marathon, thus my focus was mainly on recovery, felt recovery was almost there and glad that my legs no longer feel sore. I can feel I am close to 90% full fitness. Feeling excited as it was also my first experience running in "air-con" environment, I am sure the weather will help improve my timing provided my legs don't fail me :p This will surely be my last chance for a Sub 4 marathon target this year.

It was a freezing cold morning, with the temperature in Chiang Mai been around 13 - 15 degree Celsius. As usual didn't really sleep well and got to wake up at 2:45am had 3 slice of sandwiches for breakfast and off we go to the Starting line up to meet up with the rest of the Safra runners for warm up and race registrations before the race starts at 4am.

I followed the same strategy used during SCSM 2009, with the target of sub 3hr 50min marathon.

5k Split	Projected 5k Split for 3:50 finish	Race day actual 5k Split
5	0:27:15	0:27:29
10	0:54:30	0:55:04
15	1:21:45	1:22:27
20	1:49:01	1:50:06
21	1:55:00	1:55:46
25	2:16:16	2:18:14
30	2:43:31	2:45:54
35	3:10:46	3:13:48
40	3:38:02	3:42:39

For the very first time I was feeling really strong even up to the 35km mark, sticking closely to my race plan. It was only with about 6km to go before I started to feel slight soreness on my right ITB, it was the same soreness I felt after SCSM 2009. Despite of that I am still able to keep up with the pace, with my left leg working harder. At 39km mark I had to run slower to a pace of 6min/km as my right leg might cramp, could not run too fast and definitely should not stop or I will surely cramp. A check on my Garmin watch and glad that I am "safe", this time it is surely and finally sub-4 . The final stretch towards the finishing line was great as I finish with smile on my face and felt like champion getting applauds from the local Thai army recruits.

Split	Time	Avg Speed	Max Speed
1	0:05:37	5:37	4:28
2	0:05:32	5:32	4:52
3	0:05:26	5:26	4:57
4	0:05:23	5:23	4:47
5	0:05:31	5:31	5:00
6	0:05:29	5:29	4:52
7	0:05:35	5:35	4:55
8	0:05:31	5:31	5:04
9	0:05:29	5:29	4:59
10	0:05:31	5:31	5:05
11	0:05:32	5:32	5:09
12	0:05:32	5:31	4:53
13	0:05:31	5:31	4:58
14	0:05:27	5:27	5:00
15	0:05:21	5:21	4:34
16	0:05:27	5:27	5:04
17	0:05:31	5:31	4:59
18	0:05:34	5:34	5:03
19	0:05:37	5:37	5:10
20	0:05:30	5:30	4:33
21	0:05:40	5:40	5:10
22	0:05:27	5:27	4:09
23	0:05:36	5:36	5:02
24	0:05:42	5:42	5:05
25	0:05:43	5:43	5:13
26	0:05:37	5:37	4:35
27	0:05:41	5:41	5:20
28	0:05:28	5:28	4:56
29	0:05:25	5:25	4:23
30	0:05:29	5:29	4:44
31	0:05:32	5:32	5:05
32	0:05:26	5:26	5:00
33	0:05:27	5:27	4:56
34	0:05:41	5:41	4:58
35	0:05:48	5:48	5:05
36	0:05:44	5:44	4:57
37	0:05:31	5:31	4:49
38	0:05:27	5:27	4:45
39	0:06:02	6:02	5:12
40	0:06:07	6:07	5:10
41	0:04:57	5:54	3:48
Summary	3:47:57	5:34	3:48

Standard Chartered Singapore Marathon 2009

It’s another PB, 38minutes improvement but I felt rather disappointed. As always what a huge positive splits towards the end too.

21km Splits
1:56:09 (5:30), 2:16:16 (6:27) (Terrible)

5km Splits
0:26:20 (5:16), 0:27:54 (5:35), 0:28:12 (5:38), 0:28:05 (5:37), 0:28:28 (5:42), 0:30:17 (6:03), 0:33:14 (6:39)

Last 2.99km (distance as per GPS)
0:20:39 (6:54)

My overall condition was quite okay, ate well, slept relatively well, cool morning weather which I failed to take advantage on. The route is still okay, but as usual the 10km runner crowd towards the end of the race makes running difficult, but then no excuse for failure to keep up with my 5:40 pace.

The initial strategy was to go for a 5:27pace and no matter what do not go beyond 5:40. But that is not to be as I am disappointed, but I have identified the reasons why:
1) the race from the 35km mark onwards costs me my race as I just could not even maintain constant pace of 5:40 any more.
2) The uneven 5k splits shows that I am not able to maintain a consistent pace, especially the 1st & 2nd km where I over-paced, the 1st 5k splits is so much faster then the rest of my 5k splits.