Solo Hill Training – 14 August 2012

Route: 2 laps around Taman Desa Seputeh + 1 lap around Taman Seputeh

Distance: 2 * 4km + 2km = 10km (Garmin: 9.70km)

Timing: 51:33 for 5:18 min/km pace

Solo run as Kenny wanted to sleep in; I got the message late (about 5 minutes to his place) so there was nothing to do but run. It was warm and humid out there – looks like the haze is back. Glad I started early because it rained later on. Nope, that didn’t help alleviate the haze.

Warm up: House to train station via furniture mall (0.959km; 5:29)

Ok, the 2 stray dogs near the construction site on Kenny street seem to be warming up to me a.k.a. they didn’t charge and barked at me this morning! Score! Although to be on the “safe” side, I ran at a faster clip getting out of the street. Now this portends problem. Major. Problem. Dialing back the speed after that.

Lap 1 (3.366km; 17:58)

No Kenny = no chatting = no dialing back the speed. Now this is a very important ingredient in any run (for me that is): taking it slow at the start or risk blowing up later. Hence, self dialing back – worked somewhat.

Lap 2 (3.330km; 17:36)

Hmm…was feeling Ok-ish and even contemplated lap 3. The next most important ingredient: never make decisions while cruising downhills; your mind and process thoughts are inevitably clouded because rolling downhills are nothing compared to slogging up them or even on flat pancakes.

Finishing mile: Train station to house via Old Klang Road loop (2.010km; 10:26)

Final 2km to top off the planned 10km. Oddly, it didn’t feel too sucky this morning – I attribute this to yesterday’s day off. Finished off with a 20min cool down on the elliptical in the gym before heading into the office.