adiNation Training Run – 11 July 2012
a) Boss Ronnie*
Route: 2 laps around Lake Gardens + 1 larger lap through Deer Park and Bird Park
Distance: 8.47km (Garmin)
Timing: 44:05 for 5:12 min/km pace
**on his own
Lap 1 (2.272km; 13:09)
Started with Adam and Vijay and the plan was to take it slow: me coz it was my second leg training for the day and Adam and Vijay coz they were in recovery mode after Gold Coast. Had buzzed Lai earlier in the afternoon and we had planned to run easy; thought he would have joined us in lap 2 after changing but looks like he was secretly craving Boss’ stair training! The evening was cool after the day long rain which made it perfect to be out there yesterday.
Lap 2 (2.282km; 11:28)
Vijay had dropped back in lap 1 and Adam was slightly behind me here and all systems were good to go. But he hung back even more after the first km!
Lap 3 (3.912km; 19:25)
Biggest mistake Second biggest mistake of my life. This morning was the biggest. The hills at Deer Park/Bird Park = me looking deathly and breathing heavier. Yeah, there goes Ms Buteyko! Met Lai at the top of Deer Park and I must have been a sight!
Oh boy, not looking good here coz I was alone (read: likely to cut it short) and the pace felt fast (no, I don’t look at the Garmin on runs lest it stresses me out) (read: blowing up soon!). I was pacing a guy in a yellow tee for most of lap 2 and part of lap 3 and decided to throw in the Deer Park/Bird Park not because I enjoy hill training (cross my heart here!); more of making myself go the distance instead of finishing at lap 3 around the lake. Plus I was getting bored.
Thank goodness it was downhill and flattish after Bird Park.
Hill Training – 12 July 2012
Route: 1 lap each around Taman Desa Seputeh + Taman Desa
Distance: 4km + 6km = 10km (Garmin: 9.99km)
Timing: 52:28 for 5:15 min/km pace
I obviously didn’t get the message yesterday because I was out there again this morning. On the HILLS. BIGGEST MISTAKE OF MY LIFE.
Quads were positively quivering even in resting mode aka zzz and the glutes were sore. Still are!
Warm up: House to train station via furniture mall (0.903km; 5:20)
Solo run this morning since Kenny pulled his hamstring during a game over the weekend. No real plan or rather I was hoping to put in some easy miles and be done for the week. Surprisingly, this didn’t feel bad.
Lap 1 (3.402km; 17:41)
Even more of a surprise. It didn’t feel bad; in fact I was probably grinning like some cheesy cat on this lap.
Lap 2 (via furniture mall again!) (5.688km; 29:23)
Got bored of the Taman Desa Seputeh lap and was in 2 minds: (1) 6km back to the house via Old Klang Road (there wasn’t really any need to tag on any more mileage for the week) or (2) 10km via Taman Desa. Ooppsss, realized I needed to “report” my training to Kenny and I didn’t think he would be too pleased with option (1) although the legs and heart were begging.
Le sigh. BIGGEST MISTAKE OF MY LIFE. 90% close to blowing up on the straight at Old Klang Road. See, this is why I can’t run alone! I’ve no sense of pacing. 99.9999999999999999% close to blowing up on the Taman Desa hill – the quads were in PAIN. Like really really excruciating pain for 2+ km. BIGGEST MISTAKE OF MY LIFE. And there was no way to turn back because it was the same distance going forward and back. BIGGEST MISTAKE OF MY LIFE.
Just looked at the splits for yesterday and today’s runs – way way above EASY pace. No wonder I was poofed!!!
Bento Box Lunch
Evidently stuffing myself is much easier than the past 2 days’ of training. I’m probably net positive on the calorie count after this. Corn on cob (sorry! Leftover. What can I say?!) and naan with soy mayo and dhal curry (unpictured). Dessert shall be dark chocolate vegan cake pie.
Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.