|Miles:||This week:|| 0.00
Today was the first day of my summer training schedule. My plan for today was a fast 10 miles. It was raining a little and was cloudy before my run, so I thought I would be okay and wouldn't need to take water, but I decided to take a small bottle just in case. I was glad I did, because part way during the run, the sun came out and it felt so hot on me. The humidity was high because of the rain. It was really uncomfortable. I ran as fast as I could under the circumtances.
I wasn't as tired today as I thought I would be after yesterdays run.
I did an easy 6 miles today.
Ran 3 x 2 miles. My goal for this was 3 x 2 miles at 12:15 to 12:30 (90 sec recovery).
On the first 2-mile repeat I was afraid of going too fast and not being able to finish the workout and ended up going way too slow, but then I was able to improve on the remaining repeats.
2 -mile Repeats
No running today, but did a very long hike in the jungle. We hiked quite a distance until we reach what is called the "Tree top Walk". The tree top walk is a suspended walk way up above the trees. You look down into the jungle from above. It was fantastic. I would have never guessed there was anything like this here. The suspended walk way is not that long itself, but the hike in and out was quite a distance (about 6 miles).
Felt really fresh this morning. Today's goal was to run eight 400m at 70 to 75 sec (60 sec recovery).
This was more difficult than I had imagined. 60 seconds can really go by fast!!
400 m repeats
I ran an easy 6 miles today. After that I ran some stairs in the stairwell at the apartment. That was a killer. Maybe I shouldn't have done that on an easy day.
I may run some more this afternoon if I am feeling like it.
My aunt made the best bread pudding today for breakfast. There was lots of cinnamon in it. And I ate it with lots of mango jam and maple syrup. Too much sugar, but it was delicious. :)
This afternoon I did another very easy 6 miles.
Last night I had a strange dream that I couldn't get out of my mind. This morning I kept thinking about the dream and was having problems getting mentally ready for today's workout, but once I got started I was able focus on running.
My goal for today was to run 4 x 1 mile at 5:50 to 6:00 (60 sec recovery).
I was surprised at what I was able to do.
|Mile No. 1
||Mile No. 2
||Mile No. 3
||Mile No. 4
Did some easy running after to complete 10 miles.
I ran 6 easy miles today, and after ran 5 x 100m sprints at full speed.
When I was running my wu this morning while running to the track, I felt very stiff and decided that if I was still stiff by the time I got to the track I would cancel today's workout and just do an easy run, but by the time I go there I was feeling good. The goal for today's workout was to run 3 x 1200m at 4:24 to 4:30 (3 min rest).
I think maybe I was too conservative in setting these times. Today's workout was not too difficult. My times were:
1200 m Repeats
Today's workout gave me lots of confidence.
Afterwards I ran the stairs in the fire escape of the apartment building up to the 14th floor. I did that 7 times. I wanted to do it 8 times, but I was aleady dead after 6 times.
I was really sore today. I think it was from running stairs yesterday.
I ran an easy 7 miles this morning.
Today we went to an all-you-can-eat pizza place. I ate way too much pizza, but it was so good. Also had lots of soft vanilla ice cream for dessert.
Oh well. It is fun to splurge sometimes.
Today's goal was to run 8 x 200m at 30 to 35 sec (60 rest)
(I don't know what I was thinking when I set this goal. The 200ms are supposed to be run at 800m pace. 30 sec would be a 2:00 800m. I wish I could run that fast, but I can't now. )
My times were:
I was not too happy with my results today. Maybe it was because I ate too much Pizza and Ice Cream yesterday. Also there was a strange guy at the track today. Usually I am there by myself, but today there was this strange guy, which made me very nervous.
In the afternoon, I did some core exercises and ran a very easy 5 miles on the treadmill.
Ran 6 very easy miles this morning. Had to do the last couple of miles in a downpour that came out of nowhere.
I just read on the Internet about a 13-year old girl Grace Ping that broke the world record for 13-year olds in the 5K with a time of 16:25 and suddenly my goal of braking 18:00 in the 5K became insignificant.
Watch out Grace Ping, I am coming after you!!!
Ran a very easy 6 miles today. Tomorrow I am doing a 5K time trial, so I wanted to take it easy today.
||5K Time Trial (3.1 Miles) 00:18:07, Place overall: 1, Place in age division: 1|
This morning I ran a 5K time trial. It was an average morning here in Singapore. The temperature was about 80 F and the humidity was 82%. Luckily for me, the sun stayed hidden behind the clouds during the time trial.
Ian and Ming from the college came for support, and my cousin came to help with the timing.
This was the first time for me to run a 5K on the track. I can't think of a more boring place to run 5K, except for maybe the treadmill. But at least I know the distance is accurate.
I got to the track and did some warm-up running. I felt good and relaxed. I have had a couple of easy days so I was fresh.
My goal for today was to run somewhere between 18:30 to 18:35.
I was running this time trial by myself, so I was a little worried about it.
When Ming said go, I took off. I felt relaxed but I came around the first lap too slow, the same for the second lap. I don't know why but I always start slow. Maybe I am afraid of how it is going to hurt if I go faster.
Ian and Ming saw I was going too slow, so they jumped in and paced me for a couple of laps to get me on pace. (I guess that is a little cheating, but I am thankful to them for doing that.)
After a couple more laps, Ming yelled out that I had some seconds stored in the "Piggy Bank" (meaning I was faster than my goal pace for 18:30). When I heard him say that, it reminded me of a radio commercial I heard somewhere about "Feeding the Pig", so I kept thinking in my mind I have to "Feed the Pig" and store more seconds in the bank each lap. That gave me motivation to keep pushing it. Each lap I was putting more seconds in the bank. I could tell I was going to be under my goal and I was getting excited.
Lap 9 and 10 hurt, my legs were getting heavy, and for a split second I felt I wasn't going to make it, but I was able to put those thoughts out of my mind and go back to trying to "feed the pig".
The last couple of laps I found some extra strength from somewhere and really finished strong.
I finished with a time of 18:07.28. I was shocked when I first heard the time, then was upset at myself for not pushing it a little harder and going under 18:00.
I want to especially thank Ian and Ming for getting me on pace after a couple of disastrous first couple of laps. If I can go out faster may I can get under 18. (However, if I went out faster, maybe I wouldn't have as much at the end.)
I also want to thank my "boy-crazy" cousin for refraining from chasing Ming long enough to help with the timing. (Poor Ming!)
There was also one more funny thing that happened during the time trial. A stupid crow flew over me and did its business right on top of me. While I was running I felt it hit the top of my head, but there was nothing I could do about it. I just had to continue running with it running down my hair. Stupid Bird!!!
I finished off by running to complete about 8 miles.
All in all, I was very satisfied with today, and it built my confidence. I know I can go under 18 minutes now.
I need to learn to go out faster, but not really sure how to go about it.
I ran 8 miles really easy this morning at a pace of about 7:30 per mile.
I am not as sore today as I thought I would be.
At the end I ran the stairs at the apartment up to the 14th floor eight times.
Today I was planning to do 6 mile fast. I started out at 6:30 per mile pace and went about 3 miles, but I just wasn't feeling good today. My body was just tired all over, so instead of doing 6 fast, I finished off up to 10 miles at an easy pace of about 7:30 per mile.
I think it was running the stairs that I did yesterday that caused me to be so tired. Running the stairs takes a lot out of me. I guess I am not used to doing them yet.
Ran an easy 3 miles in the evening.
This morning my uncle and aunt were away and my cousin went out with friends, so I was home alone.
I got the feeling that I wanted to go to Church and see what a church is like, so I went to Church for the first time in my life.
In the afternoon I did an easy 3 miles.
I ran 10 miles this morning at a fast pace. My average pace a
was 7:00 per mile.
I don't know why but I am feeling in a really good mood today. I feel especially happy today.
Ran 8 easy miles today at about 7:40 per mile pace. Also ran the stairs at the apartment to the 14th floor 8 times.
My goal for today's workout was to run 7 x 800 m at 2:50 to 2:55 (30 sec recovery). I ran to the track this morning, but they were doing some kind of construction work there and I was not able to get in. So instead of running 800s on the track, I ran 3 minutes fast with a short recovery, and repeated that 7 times. Hopefully I got the same results. After I finished that I then ran until i reached 10 miles.
Today the plan was to do 6 miles easy. I started out with that intention, but after running a little I was feeling so good and fresh that I picked it up and decided to to a fast run. I ran 10K in 39:40. Then ran easy to complete 10 miles. Running felt so good today.
I ran a very very easy 10 miles this morning. Then did 8 sets of stairs to the 14th floor at that apartment building.
In the afternoon, I wanted to see Mr. Teo, so I went to the fitness center and ran 3 miles on the treadmill.
I went to the track early this morning hoping to get in, but the construction work around it is still going on, so I didn't get in again today. Today I ran 10 miles on the road by repeatedly doing 4 minutes fast followed by 4 minutes slow.
I am feeling tired today. I have recently felt very tired after the days that I run stairs. I have been doing stairs at the end of easy workouts, but I think starting next week I will do them after the hard workouts so that my easy days really are easy days.
Ran an easy 3 miles in the evening.
Ran an easy 3 miles on the treadmill today.
I ran to the track this morning, and they had finished construction and I was able to get it. I decided to do a workout I was not able to do last week. The workout was to run 7 x 800m in 2:50 to 2:55 with 30 second recovery.
I ran them in 2:36 to 2:52, however I was thinking that the recovery was 60 seconds instead of 30 so I took too long on the recovery. It was not difficult, so I think I could have hit these times with 30 second recovery as well.
I then ran easy to complete 10 miles.
In the afternoon, I did 5 miles easy just so I could keep my muscles loose.
I did a very long, easy run today, mainly just to see if I could do it.
I did 15 miles at a snails pace.
I think going long and slow uses different muscles. :)
Did an easy 6 miles this morning in light rain.
This afternoon I did 6 easy miles on the treadmill. Today it really felt good to be running indoors in air-conditioning.
Ran a very easy 6 miles this morning. I am feeling very refreshed and full of energy today.
Tomorrow I am running another 5K time trial. This time the coach at the college is having any of the distance team that wants to run, run it with me so I won't be running it by myself. Right now I know of 5 of the guys and 4 of the girls who are planning on running. Even Brian Kirui from Kenya will be running. He is the fastest on the team and runs close to a 14 minute 5K.
The coach says that my times in training all indicate that I should easily run under 18 minutes. I also think I can do it. I have had a lot of confidence recently.
Tomorrow in the evening, the college track club is having a banquet. They have invited me and my cousin,and also my uncle and aunt to attend. We are going to Clarke Quay for dinner. I am looking forward to that. :)
||5Kk Time Trial (3.1 Miles) 00:17:47, Place overall: 6, Place in age division: 1|
Today has really been a busy day and a very emotional day for me. This morning I ran a 5K time trial at the college.
There couldn't have been a better day to run in Singapore than today. Usually the temperature is about 90F with about 82% to 85% humidity here, but today it was a little cooler. The temperature was only about 82F and best of all, the humidity was ony 72%.
I was really ready for today. I hadn't run any stairs this week, and I ran several easy days, so my legs were fresh. Also, this week I have been trying to get a lot of sleep. So physically I was ready for this.
I went with my cousin to the track. We were early, so I started running around the track and doing a warm up.
Finally, after everyone had arrived we were ready to start. I was very nervous, but I had decided that I was going to give it everything I had even if it meant collapsing on the track.
In all there were 5 guys and 4 girls and myself running. The coach even had the electronic timing system set up. At the start of the race, it started raining a little. I was one of those times where it is sunny but it is raining.
We lined up. The gun went off, and I took off. I remembered my mistake last time of taking the first couple of laps too slow, so I went out fast this time. It seems that as soon as I started I felt like I couldn't breathe well, but I kept going and after the first lap, my body got used to the pace and I was able to breathe much easier.
The rain in the early part of the race stopped, and fortunately it became a little cloudy, so the sun was not shining directly on us.
During the race, every lap the coach would yell out at me that I was not going fast enough. I would look at the electronic clock and knew that I was on a good pace, but every time he yelled out I tried to push it a little harder.
Brian Kirui lapped me (a couple of times I think) and I could see him running in front of me. It is a beautiful thing to watch him run. He is so fast and so graceful.
I kept pushing it with all I could dig up. My stomach started burning and my legs were getting heavy. But I was glad that I had spent the last couple of month working on my shoulder and neck muscles. Before, they would tighten up and my shoulders would raise up, but this time I felt very comfortable in the neck and shoulders.
Several people who were walking by stopped and cheered us on. That really helped a lot.
Finally, it was the last lap. I knew for sure I was under 18 minutes, but I picked up the speed in that last lap just in case. As I was coming around the last turn, everyone was cheering me on, and I could see Brian at the finish line with his big smile. I started crying as I sprinted as fast as I could to the finish.
I did it! I broke 18 minutes, and set a new PR of 17:47.58.
After the time trial I ran easy to reach 10 miles for the day.
This evening, there was a track club banquet at Clarke Quay. The track club invited me, my cousin, my uncle and my aunt. My uncle was not able to go because of work, but my cousin, aunt and I went.
There was some very good food, and they gave out different awards to the runners. There were also a lot of silly awards. I received two. I received an award for "Best Runner Disguised as a 15-year Old", and the "Cry Baby" award (that is because I always get so emotional and cry). They even gave my cousin an award. They gave her the "Best (Boy) Chaser" award. They really roasted her, and I loved it. She took it in fun though, and we all had a good time.
Then the coach said he had a special present for me from the team. He had me open it up, and I started crying when I saw it. They gave me a team uniform.
I have really been fortunate that they have allowed me to train with them during the last couple of months. I go back to the USA in a little more than a week, so today was probably the last time I will see them.
I got so emotional that I couldn't stop crying.
Today has been a great day that I will never, ever forget.
|Debt Reduction Calculator||