Daily Life: 2XU Compression Run 2013

Today is the 2XU compression Run 2013 and I took part in the 21K category. As focus for this year is on 21K and above, i trained running fast on my 8-9k runs on daily basis. I also focus more on eating right the night before the race n on the day of the race itself.

My diet will include a banana, a cup of yoghurt and a glass of plain water after dinner on the night before race and same items for the race itself with the additional of bread since i need some cabo to fuel my run.

I prepared all my items the day before the race and its the first time i running with the Nathan hydration bag. I did not fill in any water as i still got some water left over from the previous week trail run. As the distance is 21K, i packed only 1 sports gel for the 15k mark. I managed to wake up early today with enough sleep the night before. The booking of the taxi is also fast and i reach the start point at around 4am. I have lots of time to do my warm-up and do my warm-up runs around the start point. its part of my focus to run better this year also.

The run started on time at 5.30am from the F1 race track and takes us around the stadium walk, tanjong rhu park connector and marina barrage before ending back at the F1 race track. During the 15k mark, there was banana and sports gel provided so i decided to grab some instead of using my own. bad mistake. The gel is covered with gel (it's not torn but suspected got another packet leaked). i was also unable to tear the package due to the gel and my wet hands. its only until i reach the 16k water point did i manage to clean the gel package of its gel and tear it open to consume the much needed gel inside.

I have my thanks to my hydration bag as i did not stop for any drinking station except for the 15k & 16k ones to do the above. I didn't put any sports drink into the hydration bag: only plain water mixed with the elete electrolyte i bought in Jan. it has no taste beyond water taste and did not stain my hydration bag which is important.

Another important news is the timing i got is 2:23 when i cross the finish line. Little did i realize that is my PB as my last 21k was at 2:40 which means i improved another 17mins. its not a lot but its a step closer of realizing my goal of 2hrs for 21K runs.

Daily Life: SCMS 2012

The SCMS 2012 will be the last marathon for me for year 2012. Being the last marathon, I prepared as usual using previous setup. A meal of 2 bananas, yoghurt and subway for dinner and the same setup for breakfast on the day of the run. I also tried to sleep earlier than usual (8.30 to 9.30). This will allow me to sleep at least 5 hours as i need to wake up before 2.30am on Dec 4.

The MRT are running from 2am so was able to reach the starting point at 4am. This is important as i will able do warm-up before the starting run of 5am. The run route remains the same but I was not in the best of health to be running. i had a run of sore throat 2 days before as my air-con was not working. The mosquito was bitting me so I was not sleeping well. But i still continue to run all the way until i reach the east coast park where my cough got worse so i have to take slower steps.

I continue until I went out of East Coast park which is the 29KM mark. Its around 8.45am. With a band of 5 hours mark on my hand, i reckon i will be able to run without 2 hours to the end point which i tried to do so. It looks to be a good idea as many runners are already walking due to the morning heat. The heartbreak bridge remains to challenge me as its the end and as before, i conquered it with many runners walking.Towards the end i was running towards the end point as its getting hot and the only way out is to complete the race.

At the end, i crossed the mark at 5.31 but on the facebook tracking, it shows 5:25. If its 5:25, it will be my Personal Best as i never before for my 10years of running reach below 5:30. In any case, its a good run and I will continue to challenge it next year on.

Daily Life: Changing to Chi Running

Recently my company got a trainer on chi running to teach those interested to take up chi running. The total participants is about 12, not a lot of given that the lesson is conducted after work near the park connector. Most people will love to get out of office after office hours.

In any case, Chi running focus on the running form & breathing. There is little difference between Chi walking or running except for the speed taken. Chi walking is within 120 metronome while running is within 170 to 175 depending on the runner's height. I must admit it takes a while to get use to this form of running and to take things further, i change to run in barefoot. I started running only with my running socks but as there is lots of small foreign objects on the park connector path, my socks gets dirty after that plus i had a hard time to avoid them as there is no protection. The good thing out of it is my running stride gets smaller and i can feel my running as my feet impact on the ground.

I since bought a pair of aqua socks from Army market for S$23 after some reviews and runners running with them on the Runner's world forum. Yes, its more for people taking water sports and does no have any form of protection. But the whole idea is to have some small form of protection of the elements when running on the road and it does have the thin rubber difference. It still takes time to get use to it as I have to avoid landing on the heel. As i can feel my feet impact, i can adjust my running stride and form as i progress. Now I impact on the whole feet and i running small stride. My knee no longer feels the pain after a run and my legs no longer has any muscle ache. ( that is provided that i run correctly, it not the muscle ache will still be there)

I have been practicing Chi running for the past 3 weeks and move from 2K to 9K on runs once every 2 days. The results are good & encouraging for now. I will have to move up the distance to 20K to better prepare for my upcoming KL 42K marathon.