Tag Archives: Jog

Weekend Workouts

Saturday

Tampines – Pasir Ris Park Connector

3.62km

27m 05s

07:28 min/km

8.02 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/439126373971980701

Sportypal: http://www.sportypal.com/Workouts/Details/126234

Sunday

East Coast Park

4.57km

36m 58s

08:05 min/km

7.41 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/bedok/686126374013914878

Sportypal: http://www.sportypal.com/Workouts/Details/127078

Notes:

Did two runs this weekend.

Ciao!

πŸ˜›


Sunday Run & Bike: Bittersweet Symphony

RUN

Tampines – Pasir Ris Park Connector – Pasir Ris Park

4.12km

38m 07s

09:15 min/km

6.48 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/388126313130614080

Sportypal: http://www.sportypal.com/Workouts/Details/122077

BIKE

Tampines – Pasir Ris Park Connector – Pasir Ris Park

18.38km

1hr 10m 03s

15.74 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/pasir%20ris/328126313151869630

Sportypal: http://www.sportypal.com/Workouts/Details/122309

Notes:

After the last family run during New Year’s day, we had our 2nd leisure run this morning with two additional family members joining in the fun. And like last week, today’s run was great with much chatter and teasing going on, until some didn’t realise that they had run that far for the first time ever.

I’m delighted that more of my family members are taking up this healthy lifestyle. Plans are already in place to participate in the North East Run 2010 together.

Yahoo!

My ultimate goal is to pull the auntie-auntie and uncle-uncle generation to embark on this journey too. If Running Mom and company can do it, so can they.

However, starting the run at 9am meant that my skin will keep getting darker and blacker from what it originally is.

Aiyoyo.

The sabun lulur or soap scrub, that my sister bought for her own use, but one that I’ve also been using, supposedly will whiten the skin after frequent usage, but it looks like it’s magic is not working as I am still as dark as ever and using the soap causes my skin to sting like I’ve been bitten by million fire ants at one go.

And for you who think that I am vain, hey give me a break will you. Everyone loves to look great or at most not be an eye sore to the rest. So if you have any secret remedy or petua-petua mak nenek that will aid in whitening the skin, do share aight.

Thanks yous.

About the bike in the afternoon, well, I’m a bit appalled by the lack of safety consciousness shown by some cyclists at Pasir Ris Park. Although I know that some of us are good at multi-tasking, but talking in the phone while swaying, not cycling, your bike side to side on one hand without nary a care to those around you, is a little too much right. I could complain about some other scenes that I witnessed just now, but I think it’s best I end here.

Goods nights!


Tuesday Night Run

Tampines – Pasir Ris Town Park – Pasir Ris Park Connector

6.44km

42m 59s

06:40 min/km

8.99 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/433126269755413930

Sportypal: http://www.sportypal.com/Workouts/Details/119235

Supplementary Exercises:

Chin-up: 1 X 8

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

I’ve been slacking.

My energy has waned.

Should stop my snacking.

And I’ll be fine again.

πŸ™‚


Friday Morning Run: HAPPY NEW YEAR! (“,)

Changi Beach

3.93km

40m 17s

10:14 min/km

5.86 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/changi/443126231223864567

Sportypal: http://www.sportypal.com/Workouts/Details/116475

Notes:

Started this new year with an easy run at Changi Beach after the Subuh prayers. Slept at 3.30am this morning. No, I was not out painting the town red. Just that after watching the live telecast of the countdown on national TV, I just couldn’t sleep.

On other days, I will have surely given the run a miss due to insufficient sleep, but since today’s run has my elder sister, my cousin and his fiancee joining for the first time ever, I don’t want to be a wet blanket. I am happy that they have been infected with the swimming and running bugs, thus I hope with my presence I can impress into them the joy of being in perpetual motion and hope that they will make this excellent activity a lifelong habit.

It was such a difference running with someone as their presence break up the monotony of solo runs. I also get to share what ever little knowledge and experience I have about running and hopefully that same nuggets of information can next be passed on to others.

Though it was not my first time running at Changi Beach, a place that is choke full of history, such as the mass murder of the Chinese population during World War II, it was still nice to see it teeming with families having their weekend getaway far from the hustle and bustle of normal day lives.

However one sad note to add is that it was very dirty just now, with beer bottles, rubbish and confetti marring the tranquil image it possess. Well, it must be the beach goers having their own personal new year countdowns.

Boo to them!

A nice note to end this long ramble, is the significant number of cyclists and runners we encountered throughout the run. A nice uncle even greeted us with a new year wish.

Well uncle, wishing you a Happy New Year to you too.

πŸ˜€

Pictures:

You Will See This Once You Reach The Bridge Connecting Changi Village to Changi Beach

The Boats That Will Ferry You To Pulau Ubin or Pengerang In Johor


Thursday Dusk Run: And When The Stars Align

Tampines – Pasir Ris Park Connector

4.88km

38m 08s

07:49 min/km

7.72 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/116142

Supplementary Exercises:

Chin-up: 1 X 8

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

My my my… Is my mouth really that salty or what? It was only yesterday that I wrote about dipping under the 39mins and lo and behold, I just did that during the run just now.

Alhamdulillah.

My initial timing during the first 1.1km was around 7mins 30secs. On normal days, running at this pace will deliver a crippling cramp to each of my legs which will result in me running at tortoise pace for the rest of the distance. But during the run just now, with no cramps inhibiting my progress, I felt really strong, Spartan strong!

And after achieving a timing of 30mins 46secs with the last 1.1km to go, then I was confident that I had to give my all if I wanted to go under 39mins.

And I did.

Alhamdulillah.

I think it’s the chocolate and raspberry ice-cream sandiwched between two slices of bread that did the trick.

πŸ˜›

Finally Happy New Year to all.

It has been great knowing all of you and thank you for reading.

πŸ˜€


Wednesday Dusk Run & Bodyweight Exercises

Tampines – Pasir Ris Park Connector

4.88km

39m 00s

08:00 min/km

7.56 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/115632

Week 2 Day 2 Push up Sit up
14 21
16 24
12 18
12 18
17 26
Total 71 107

Notes:

Totally delighted with today’s run. Looks like sub 39mins is a very plausible target in the near future.

However, I couldn’t say the same about the push up and sit up programs. They are definitely a killer. Totally struggled for today’s workout. The chest muscles felt real tight and for my stomach muscles, if I have any, they were struggling badly just now.

Aiyoyo!


Thursday Dusk Run: Ho Ho Ho

Tampines – Pasir Ris Park Connector

4.88km

39m 19s

08:04 min/km

7.40 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/112608

Supplementary Exercises:

Chin-up: 1 X 8

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

Ho ho ho!

I’m feeling great! My major nemesis, Mr Cramp did not turn up today so the run was relatively trouble-free. If not for the two stops at the traffic light, I think maybe, just maybe, my timing can dip below 39mins.

So this begs the question: do you guys obey the traffic regulation during your runs?

During my regular runs, it’s a common sight to see pedestrians and bicycle riders dashing across the road while the Traffic Man is red. The traffic crossing is not at a major T-junction and I admit that sometimes I felt compelled to dash across too though the light was not in my favour.

Well, what say you?


Tuesday Afternoon Run: Birdz Flu

Tampines – Pasir Ris Town Park – Pasir Ris Park Connector

5.44km

42m 50s

07:55 min/km

7.57 km/hr

Mapmyrun: http://www.mapmyrun.com/route/sg/singapore/936126148860294694

Sportypal: http://www.sportypal.com/Workouts/Details/111825

Supplementary Exercises:

Chin-up: 1 X 8

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

Hey2! I’m having the Birdz flu. Not that aviarian flu. No no! The Birdz flu! You getting me?

Okay cut the crap.

Went out on a run, still carrying the remnants of the seasonal flu. Breathing was a tad difficult and the legs felt a bit sluggish. No hot chicks with peeking butt cheeks were to be seen just now. So the run was a little monotonous to say the least. No cramps too. So that’s one good news.

The other good news is that the shades aka sunglasses I sent last Sunday to my neighbourhood optical shop are ready to be collected. If you wonder who in the right mind will send their sunglasses to the optical shop, well for an acute myopia sufferer like me, I need to.

Unlike other normal sunglasses, mine which I bought online comes with an Rx insert. What on earth is that? It’s just an attachment to place the prescription lenses (1000++ degrees high for me) onto the sunglasses. Think of it like a clip-on shades for the normal spectacles but in the opposite sense of the word.

Rx inserts for prescription lenses

As my short-sightedness is very terrible, how terrible? Imagine not being able to see the facial features of the person standing right in front of you. That terrible. I was quite worried that the high-index precription lenses will not be able to fit the Rx inserts. You may want to know why won’t it fit right? Well to answer that, I need a whole other post to explain. Suffice to say people as blind as a bat like me, have lenses that are extra special and cost a bomb and usually they are way thicker than normal ones.

Luckily, after working its magic, my friendly neighbourhood optician is able to deliver the final product. The high-index prescription lenses fit nicely into the Rx inserts which in turn sits well behind my sunglasses. She herself was mightily impressed that she’s now thinking of buying one for her son who has terrible eyesights like me.

Without further ado, presenting my Birdz Feather 2:

Birdz Feather 2

It also comes with two other colour lenses:

Smoked, Yellow, and Clear Lenses

(Source: http://www.birdzeyewear.com/feather2.php)

So yeah. I do have the Birdz flu.

Now I just need a super cool road bike to complete the look.

:mrgreen:


Sunday Night Run

Tampines – Pasir Ris Park Connector

4.88km

39m 47s

08:07 min/km

7.40 km/hr

Mapmyrun: http://www.mapmyrun.com/run/singapore/-singapore/872235299493

Sportypal: http://www.sportypal.com/Workouts/Details/102199

Supplementary Exercises:

Chin-up: 1 X 7

Plank: 1 X 60secs, 1 X 50secs, 1 X 40secs

Notes:

Wow, it has been exactly a fortnight since I ran. The run just now was kept at a tortoise pace to evaluate my running condition. I’m glad to say that my legs wereup to that slow pace though my kneeswere a bit wobbly. There was nary any signs of cramps so that’s good.

Anyway, there was a teeny-weeny bit of distraction during the run when I passed a lady in red running in her teeny-weeny shorts with her fleshy butt having a peek from underneath.

I am not complaining.

:mrgreen:


Standard Chartered Singapore Marathon 2009

Standard Chartered Singapore Marathon 2009

10km

Gun time: 1hr 22mins 29secs

Watch time: 1hr 20mins 21secs

Championchip time: 1hr 20mins 09secs

Mapmyrun: http://www.mapmyrun.com/route/sg/esplanade/623464653016

Notes:

Well, it’s a bitter sweet experience as an early cramp before the 1km mark derailed my whole gameplan; not that I have a comprehensive one. As my biggest nemesis since my training runs is the cramp; complained about it all the time that it became as stale as a bad cheese. Therefore, today’s set-play is very easy. Start slow and finish strong. And the I failed at both.

πŸ˜›

Preparation was as good as it can be. I drank a lot, even consuming the ORS dissolved in cold water, stretched a bit, and tried to sleep early. I even forgo the 2nd half of the football match between the Red Devils and the Hammers. All this in the bid towards preventing the cramp.

But as they always say, kita boleh merancang, tetapi Tuhan yang menentukan (we can come up with the most detailed of plans, but sometimes it will not go our way). After the flag off, I went on an easy pace which was part of the plan. But suddenly a cousin of mine saw me and decided to run beside me. I told him to run ahead as my pace was going to be snail-paced compared to him but he said that it didn’t really matter and stuck to my pace.

The thing with running with a partner is that either one will have to follow the other’s pace. As I don’t really want to slow down his run, I tried to keep up with his pace. As it was just the start, everything felt good. But the foreboding signs started to appear.

The area above my ankles started to tighten up and that is always the first tell-tale sign that my pace is too fast and that the cramp is catching up with me. And I’m not too sure why but once the cramp attacked, it is so hard for me to shake it off. So I quickly dropped my pace tremendously, hoping that it will go away.

However, the cramp loved me so much that it hanged around with me all the way. I have no other choice but to continue running albeit it was so uncomfortable. I couldn’t get into any good rythm or what some people called “The Zone”. All the while I was fearful that the cramp would turn full-blown and reduced me to a walking zombie.

Alhamdullilah.

By the time, the 5km sign loomed ahead, the cramp started to dissipate. I ate some M&Ms that have clumped together to give some extra boost. πŸ˜› Then, the F1 track appeared around the corner. I’m not too sure why, but I hate running along the track. I tried to invoke the spirits of the mean machines that grace the track once a year but it is always at the track that I feel that my energy is totally drained. Maybe my mental needs some tweaking.

In the end, my watch recorded aΒ  time of 1hr 20min. Don’t ask me about the SportyPal caused my GPS went berserk and displayed my route as 13++km. I am pretty sure I hadn’t run that far and the pace it displayed was 5++min per km. If only I can run that fast. Oh well, sometimes technology do has its off days.

Although I did not better my PB, I’m grateful to Him that I completed the run at an average pace of around 8min per km. Insya-Allah this will spur me to continue to do my training runs though basically today marks the end of this year’s running season.

To those I get to know through your blogs, a big THANK YOU goes out to all of you for being the inspiration that fuels my fire to keep up with this great lifestyle. Hopefully, one day, I can meet all of you in person. Have a good break and a well-deserved holiday.

Phuket here I come!!!

:mrgreen: