Date: Wed
16 Aug 2006
Target: 10 km no strategy
Actual: 10 km moderate
nonstop! And double PR too!
Timing: lap
km split km lap time split time
Tesco End 1 1 7:38 7:38
Two-Trees 1 2 7:21 14:59
Jetty End 1.5 3.5 9:54 24:53
Two-Trees 1.5 5 10:16 35:09
Tesco End 1 6 7:27 42:37
Two-Trees 1 7 7:40 50:17
Jetty End 1.5 8.5 10:34 1:00:51 *** 8.5k PR.
Two-Trees 1.5 10 10:30 1:11:21 *** 10k PR. Nonstop sommore.
Pace: 7:08/ km
Time
of run: 6:15 pm
Route: Udini Two-Trees x5
Weather:
Calburn:
692 approx
Postrun
Wt: 147! Plateau broken?
Shoes: Brooks
Vantage 2. Accumulated = 237 km.
Mindtune: BEP
– Mas Que Nada.
Comments: Hooyagh!
Another double PR! And more
importantly, finally I ran a non-stop 10k.
It’s been a while (like 2 years?).
And this one breaks the 10k PR established in PBIM2006. Yeah, yeah, I don’t know whether the 10k in
PBIM2006 is accurate, but this one is not accurate either. I think the Udini route 10k is more like 10.8
to 11 km based on gmaps-pedometer measurement & timings. So conservatively again, I will put today’s
10k as a PR lah. Putrajaya will tell for
sure if it’s really true they have distance markers every 1km.
So now about the run. Started slow trying to conserve energy for
the last 2 kms, but kinda got out of hand, haha, like normal. Even 1st 2 kms were sub 15-min. Jetty end was sub-25 min, which I actually
didn’t notice until I was writing this.
Usually, if I see a sub-25 min at Jetty End, the “this could be a 5, 6,
or 7k PR” reflex would take over. Haha.. So, lucky I didn’t notice it was a
sub-25. So into the 4th km or
so, as usual the Demonic Side Stitch started attacking my right side, and
again, fought it off with deep belly breathing & noisy exhalations, in tune
to “Mas Que Nada” base guitar. Haha,
what a weirdo. Almost all the way to the
finish I was doing the base guitar thingie except when I was overtaking
people. Haha, didn’t want to startle
them.
Anyways, the pace got slower
and slower after 6k. Reaching Jetty-End
for the second time, I felt them legs kinda strong, so started to push. But the endurance was not there. My quads were burning, possibly due to the
lactic acid. Managed to to just 4
seconds faster in the last 10k.
So, finally, a non-stop
10k. When was the last time I did a
non-stop 10k? Can’t remember. One thing though, the distance were really
about 10.8 to 11km, then taking off around 6-7 minutes off the time, means that
I can do, best case, 1:05.
So looks like with this
non-stop 10k, mein training will now follow this sequence every week, 7k Udini + 10k Udini + Damai LSD, interlaced
with rest days. The Udini 10k will hopefully
prepare me for the various 10k races, the closest one being the Mizuno Wave Run
one week after Putrajaya. However, with
all them hills in that run, I don’t think I will get a good time, nor will I
run nonstop.
Postrun: Hmm…
The crazy scales showed 147 to 149.
I settled for 147 to reward myself, haha. Stretched.
Rewater 100+. Salad dinner, really
want to end the wtloss plateau.
Characters: Lady beginner jogger. Saw her before jogging + kicking deadwood
along the path. Runner looks like a Thai
guy. Two pairs of youth running, I think
they did less than 5k. One uncle with
long stride, but also looks like less than 5k was already walking. Overweight jogger wearing badminton shoes,
with overweight daughter, but now daughter is walking.