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Date:	Tue 19 Sep 2006
Target:	10 km slow, nonstop (recovery).
Actual:	7 km fast, nonstop. Double PR sommore!
Timing:	Segment lap km split km lap time split time Remarks Tesco End 1 1 7:14 0:07:14 Two-Trees 1 2 7:03 0:14:17 Jetty End 1.5 3.5 9:22 0:23:39 Two-Trees 1.5 5 9:17 0:32:56 Tesco End 1 6 6:50 0:39:46 *** PR 6k! Faster by 37 secs! Two-Trees 1 7 6:58 0:46:44 *** PR 7k! Faster by 21 secs!
Pace:	6:41 min/km
Time of run:	6:25 pm.
Route:	Udini Two-Trees x 5
Weather:	Cloudy with haze. At 5pm, API=50c (ozone). High RH, no winds.
Calburn:	485 est
Postrun wt:	146
Shoes:	Brookes Vantage 2, accum 367 km
Mindtune:	Fort Minor's "Where'd you go?"
Comments:	Today supposed to have another meeting at 5:30 pm. I don't understand why people at the office keep complaining about no work-life balance when they themselves call for meetings at 5:30 pm. Anyway, the meeting didn't materialize, so I exited stage right. Today was supposed to be a recovery run, and I thought I'd do a 10 km at easy pace to maximize mein calburn. So I chose what I thought was a slow mindtune. Slow my foot. It got faster and faster, as usual. But I didn't go all out with the "this could be a PR" reflex, but instead just tried to keep a consistent pace in sync with the mindtune. Somehow today's run was really consistent and synchronized. Started noisy exhales from the start, so the dreaded Demonic Side Stitch didn't even have a chance to show up. All was consistent until about 6k when started to feel fatigued, quads were kind of burning, and right hamstring seem to be kinda painful. So I slowed down in the last km, and decided to call it quits. Chrono showed sub-47, thought that it was a normal timing, so walked to recover. Right hamstring felt painful still. Aiyo!! Injury? Dunno yet. Later at home right hamstring still kinda painful if I stretch it a certain way. So no more stretching!!! Worried, but not so concerned because I have no races lined up right now. Ramadhan is coming and it would be a good rest break for them legs. Anyhow, checking my records, surprise, surprise!! A double PR! That sub-47 min 7k is a PR, and so was that sub-40 min 6k! Thinking about my next race. Subang Jaya 10k looks exciting. Great Eastern 20k also looks interesting, but it will be Double Hills ++(arrrgh!). But hey, I'm up to the challenge. I survived both Mizuno & SHM2006 (in terrible time), so why not? It would be good hill practice for next year's KLIM2007. Muahahaha!!! (maniacal laughter) But I will not expect to set a PR or anything on a hilly route.
Postrun:	Hmmm... My back kinda hurts, but not much (a first). Stomach felt gassy mebbe because of the noisy exhales. That was remedied by burping it off after gulping down 100+. Right hamstring still painful (not just sore).
Characters:	Two overweight dudes trying to exercise. Well I just saw them stretching, didn't see them jog, run or anything. One makcik jogger. One pakcik jogger also. No elites today, mebbe because it was kinda hazy.
Postrun + 1d:	Confirmed! A true injury. Right hamstring pull, just above the knee. Kinda limping today. Oh well... Too fast too furious. I'm still not ready for speedwork it seems, injure myself too easily. Need more hillwork to strengthen mein legs first. Timing just right. If this heals properly, here's the plan: begin gradual hillwork after ramadhan. LSDs will include the Damai hill, at first just 1 hill, but building up to maybe 5-6 hills. Then only start interval training to peak some time January time frame in time for GEP20k, or PJ Half. This year's 2:30 half-mara goal met. New goal: Aim for 5 min improvement per half-marathon. Next half-mara goal is a sub-2:20 half-mara (wow... scary). Aim for at least 6-9 weeks base training per half-marathon.
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