adiNation Training Run – 22 June 2011
a) “Boss” Ronnie
f) Datuk Yazid
g) Bee Hoon
j) Wern Tian
Distance: 4 laps * 2.3km = 9.2km (Garmin: 8.38km coz it picked up the GPS signal late)
Timing: 47:53 for 5:12 min/km pace if using 9.18km (estimate)
Boss and I started at 6:25pm since the rest had taken off earlier. I warned him that I was going to take it easy since it’s post Rawang and DH and was even contemplating walking – of course, I was chided for that last statement! He said I had nothing to worry about since he is tapering for SCKLM and will be going slow (example: 50 minutes for the usual 4 laps the previous day). Yeah right…this is Boss we’re talking about! True to form, he did keep to a slow pace (for him!) for the first 3 laps and only pull ahead in the last. Aron joined us in the second lap and it was here that we ran past KK, Azam, Datuk and Adam who were also in taper mode although their pace was more akin to strolling. We never saw them again until the finish. I do not know which is tougher – having Boss in front of you or breathing down your neck because either options make me nervous and I really did not want to go to “Holland”. You know something…yesterday’s pace felt comfortable, not uncontrollably difficult a.k.a. not panting like a dog but not super easy; and it was in the teens! A few months back, this number would have been impossible or running looking like death. Guess I have come a long way since then. I attribute this to the long runs with kei Ming, aron and Kenny and the weekday hill runs with Kenny. Shout out to these guys!
Taman Desa Run – 23 June 2011
Timing: 32:22 for 5:26 min/km pace
Looks like everyone is in taper mode since Kenny suggested we do the usual second loop of 6km only. Oh well, since I had already raked in 9+ km the previous evening, this was no issue. Plus, today will also be another double for me since I’ll be meeting Michael for a functional training session later. We may switch this to a back-and-chest combo since my glutes are sore from yesterday’s workout.
I digress…right back to this morning. Since yesterday’s pace was just comfortably difficult and not the usual all-out hard, the recovery was quicker and I had no problems running this morning. This was also another first – 3 consecutive days of running; never attempted it before since my energy levels would have been depleted after the second run and there was no question of a third day. We started with a just over 6 min/km pace before hitting the 5-teens pace along Old Klang Road. After that it was the hill climb at Taman Desa – just checked – very decent pace: 5:40 min/km and 5:21 min/km (because this one included the descent at the apartments). On to the home stretch and we were done. Like I told SW and HTN, most of the pacers were wrapping up yesterday or today and they should do the same.