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