Thursday, September 27, 2012

Kenny Run Days Part 3

Similar posts here and here.

It’s been a while since we had one of these days.

Desa Park City Run – 26 September 2012

Route: 1 lap around Desa Park City
Distance: 6km (Garmin: 5.95km)
Timing: 32:21 for 5:26 min/km pace

First time tackling the DPC hills of horror since the injury and it was good to be out there running pain-free, injury-free and numb-free. Hallelujah! I’m still taking it easy, re-building both the mileage and time. It’s a long road but I can live with that. In any case, Wednesday evening runs have always been designated “easy recovery” runs since they’re the second leg workout for the day.

And I was instantly REMINDED about how brutal the second workout is! Oh actually, the quads and glutes were already DOMS-ing (it’s not even DOMS when it happens right after the workout, right?!?! I should patent a word for this!) even before the run.

Love the flats at the beginning – they kinda build up to the horror of horrors at km3-4 – and the downhills at the end. I seem to “fly” through them. The horrors of horrors? Sucked wind. Per usual.

Desa Waterpark Run – 27 September 2012

Route: Seputeh – Desa Waterpark
Distance: 10.24km (Garmin)
Timing: 54:49 for 5:21 min/km pace

First Desa Waterpark run since the accident and I was so nervous at the turnaround that I forgot to set the lap reset but Kenny said it was a negative split. Another easy run in the pocket. This morning’s highlights:

Km 4: chicken poop wafting through the air
Km 5.1/Turnaround: nervously looking at the multiple drain covers
Km 5.2: fark! Forgot the lap reset! Oh let’s just fudge it.
Km 7: chicken poop wafting through the air
Km 8-10: headwinds along Old Klang Road; ambulance sirens on the other side of the road

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

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