Thursday, May 17, 2012

adiNation Training Run & Hill Training (again!!!)

adiNation Training Run – 16 May 2012

Route: 1 lap around Deer Park/Bird Park and 1 lap around LG
Distance: 3.8km + 2.3km = 6.1km (Garmin: 6.07km)
Timing: 32:58 for 5:25 min/km pace

Legs were heavy and shox from the morning’s session. Nothing new, right? Got to LG just after 6pm and spotted Vijay’s car in the car park. Hmmm…odd...had expected KK to be around as well – would have loved to catch up with him since it has been some time since we last saw each other (BIM?).

Was in 2 minds – do I take an evening stroll or bag it? Legs were heavy and shox and it was hot and muggy. Wokie, let’s walk around the playground a bit as a warm up and see who shows up.

Lap 1 (3.798km; 21:34 min)
Yay! Spotted Yeap and ran with him on his usual big, medium and small laps though he had to change the menu recently by omitting the Carcosa stretch following the closure of the gate. So it was a slow chit chat pace (perfect recovery run pace!) until the turn off to Deer Park. Yeap was slightly behind me but was within sight – this is important!!!! – because it meant I would run at a recovery pace! Things turn downhill after Deer Park though – yeah consistent with the road elevation at this point. Flying through the downhills and waved/said “Hi” to Datuk Yazid who was making his way up.

Lap 2 (2.208km; 11:00 min)
Legs had a mind of their own…can’t you guess from the split time??? Said “Hi” to Ping Ping on the run up the waterfall stretch; didn’t see Lai during or after the lap though.

Lap 3 (0.061km; 0:20 min)
I was {super} anal about finishing the 2 laps and stopped the watch at the exact start line which was further ahead than our usual start. Remember, I was walking around the playground?

Hill Training – 17 May 2012

Route: 2 laps around Taman Desa Seputeh
Distance: 2 * 4km = 8km (Garmin: 8.56km)
Timing: 46:50 for 5:28 min/km pace

Back on asphalt this morning. I won’t lie; I was hoping this morning’s session would be either washed out by the rain (it stopped 30 minutes before I left – drats!) or Kenny would cancel. Nope, didn’t happen.

Warm up: House to train station via furniture mall loop (894m; 5:44)
Slightly faster warm up or at least it felt that way. Like I said, double workout days are tough and especially if it was a leg workout. I call it double whammy.

Lap 1 (3.352km; 18:19)
OMFG…the pace seemed so so so uber tough but at least we were more or less in step. Lots of dodging fallen branches (tiny ones!) after this morning’s rain.

Lap 2 (3.352km; 17:45)
I take my words from lap 1 back! The second lap was like a nightmare (of the highest proportion!!!) after the first km. Someone obviously filled up the tank with rocket propulsion jet fuel whereas someone else went with subsidized low grade fuel. Your guess is as good as mine. Oh well, go with the flow…and don’t blow up…especially if you’re thinking of tacking on an additional 2km. BTW, rocket propulsion jet fuel came in at 16:xx.

Finishing mile: Train station to and around the furniture mall loop (960m; 4:58)
Thanks goodness I remembered spotting a stray dog along the apartment building road, else I would have been minced meat. So no 2km…just a lap around the furniture mall to finish the run.

Think yesterday’s recovery run helped with “loosening” the lactic acid in the quads; can’t say the same about the hammies or glutes. No more running until the weekend. Let’s bring out the 3Rs instead.

Bento Box Lunch

Open face sandwich with {organic} soy floss

Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.

No comments: