| Segment | lap km | split km | lap time | split time | Remarks |
| Damai Lap 1 | 1.25 | 1.25 | 10:01 | 10:01 | |
| Damai Lap 2 | 1.25 | 2.5 | 9:35 | 19:36 | |
| Damai Lap 3 | 1.25 | 3.75 | 9:58 | 29:34 | |
| Damai Lap 4 | 1.25 | 5 | 9:38 | 39:12 | |
| Damai Lap 5 | 1.25 | 6.25 | 9:45 | 48:57 | |
| Damai Lap 6 | 1.25 | 7.5 | 9:54 | 58:51 | |
| Damai Lap 7 | 1.25 | 8.75 | 9:25 | 1:08:16 | |
| Damai Lap 8 | 1.25 | 10 | 9:11 | 1:17:27 | |
| Damai Lap 9 | 1.25 | 11.25 | 9:51 | 1:27:18 | |
| Damai Lap 10 | 1.25 | 12.5 | 9:26 | 1:36:44 | |
| Damai Lap 11 | 1.25 | 13.75 | 9:40 | 1:46:24 | |
| Damai Lap 12 | 1.25 | 15 | 9:50 | 1:56:14 | |
| Damai Lap 13 | 1.25 | 16.25 | 9:31 | 2:05:45 | |
| Damai Lap 14 | 1.25 | 17.5 | 9:41 | 2:15:26 | |
| Damai Lap 15 | 1.25 | 18.75 | 9:48 | 2:25:15 | |
| Damai Lap 16 | 1.25 | 20 | 8:34 | 2:33:48 |
Comments:
After five weeks of no LSDs above 15k, this run was a challenge. The previous week, the LSD was aborted due to funny feeling on left calf. In that run, at uphill stretches, there's a pain in the back side of the left calf. So, on this run, I tried to keep the pace slower, ie try to run "carefully". And the timing (which kinda sucks) shows it clearly. Bad timing is however more acceptable than injury.
After about 10k (ie 8 laps), it became very mental. The run was not smooth at all. I was not "flying". My heart says yes, but my legs say no. And feeling a slight back pain coming, my brain is telling me to stop running. So the mental game began. It started with "ok at 12 laps I'll stop". Then, having completed 12 laps, "ok at 14 laps I'll stop". And so on until surprise, surprise, my feet have been tricked into doing a 16-lapper. Hahaha.. And another thing, even have the juice to do the last lap nonstop (as usual). And this is just a 20k run. I can't imagine yet what kind of mental strength is needed for a full 42k marathon. I salute all you marathoners out there.
Lesson learned from all this is the LSD is the major portion of endurance training. Stop the LSD and suffering will ensue! Really!
BTW today I posted the registration for the GE30k, but running in the 20k event. Still not ready for 30k! Maybe next year.
So the year is nearly over, and all I can say is that my running comeback is simply awesome (haha! you elites can laugh at me). I have achieved my major goal this year (sub 2:30 half-marathon). Next year no doubt I will raise the bar. Hopefully I can keep up the training consistently and become a better runner. My hope is to do a 42k at 42 in sub-6 hours. One km for every year of my life. Whaddaya think? Achievable or not?
