◄●►

Date:                         Wed 12 July 2006. 

Target:                      7k slow nonstop.

Actual:                      7k slow fast (kinda fartlek) & double PR

Time:                         Segment              lap km     split km  lap time  split time

                                   Tesco End          1              1              7:18         07:18   fastest segment

                                   Two-Trees          1              2              7:19         14:37

                                   Jetty End             1.5           3.5           9:22         23:59

                                   Two-Trees          1.5           5              9:57         33:56

                                   Tesco End          1              6              7:31         41:28  ** PR

                                   Two-Trees          1              7              7:29         48:57  ** PR break 50 min barrier

Pace:                         7:00 min/km

Time of run:             6:40 pm

Route:                       Udini two-trees.

Weather:                  Fair weather, wind from south.  Cooling.  Low RH.

Calburn:                    491 approx

Postrun Wt:             149!!  Break 150 barrier finally after 4 years.  Cuckoo scales showed 147 in the beginning.

Shoes:                       Brooks Vantage 2.  Accumulated mileage = 86 km

Mindtune:                Pussycat Dolls’ “Buttons”

 

Comments.   Morning heart rate was 61 bpm after good nacht’s sleep.  Felt ok, no foot problems of any kind.  Then in the afternoon after lunch carboload, felt like: “I feel a need…  A need for speed.”  Haha!  How true could it be?

 

The weather just perfect for evening run.  On 1st km to Tesco end, in the warmup stage, was overtaken by elite runner just like that.  Haiyoh, couldn’t keep abreast at all I think.  No fast twitch muscles in ma legs!  Whole of 1st km the left shoe was giving problems again.  So at tesco end stopped and repositioned it.  2nd km got better and faster too.  After two trees, I slowed down for a breather, before speeding up again.  All in all, kind of push & recovery repetitions, (can I call it Fartlek?).  At Jetty End split time already showed about 24 mins, so I knew could not a 5k PR, so slowed down a little for recovery.  Jetty end back to two trees, here was where breathing became totally unsynchronized, and developed a side stitch.  Went belly breathing with grunting exhalations to overcome it, but still unsynchronized.  Turnover was kinda fast throughout, that could not sync breathing with it, so just let it go and breathed freestyle.  Haha..  That’s a first!  Also, throughout, my loose track pants (well actually wifey’s) always terlondeh, so keep having to pull it up, which slowed me down somewhat.  Haha!  As long as it stayed on…  At Two Trees, possibly due to continuous belly breathing to avoid the always imminent side stitch, felt that have enough energy to continue similar pace, so kept on going.  Same on the way back, finishing with the first sub-50 7k this year (ever?).  Haha.. The elites could probably do 10k in that time.

 

Overall was a very satisfying run indeedo.  Turns out that 6k was also a PR!  Haha.. Bonus points today!!  If not for the shoe repositioning & the loose track pants, maybe could make faster time.

 

Characters  Elite runner wearing Msia Book of Records Tshirt who overtook me easily on 1st leg.  Elite runner in blue outfit.  Two dudes walking wearing blue jackets (to induce sweating).  One couple with wannabe jogger hubbie.  “Jalan2 cari makan” lookalike.

 

Postrun: 

Left sole kinda sore.  Both heels & quads kinda sore.  Rewater 100+ and refuel with homecooked carbo dinner courtesy Ijam.  Retired at about 10:45pm for full rest after speed day.  3 days to recover for Seremban Half.  The gegel feeling is starting to build up…

 

Postrun + 1day:  morning heart rate 60 bpm after good nacht’s sleep, dreamt of 2:30 half-marathon.  Left foot sole sore on outersole side.  Right heel sore.  Legs kinda stiff because didn’t stretch postrun yesterday.

 

◄●►