Run Eva Run Running Blog at FastRunningBlog.Com Sun, 25 Jun 2017 02:37:17 FeedCreator 1.7.2 Sun, Jun 25, 2017 <p>Ran an easy 3 miles on the treadmill today. &nbsp;</p> <p>&nbsp;</p> Sun, 25 Jun 2017 06:00:00 Sat, Jun 24, 2017 <p>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&#39;t get in again today. &nbsp;Today I ran 10 miles on the road by repeatedly&nbsp;doing&nbsp;4 minutes fast followed by 4 minutes slow.</p> <p>I am feeling tired today. &nbsp;I have recently felt very tired after the days that I run stairs. &nbsp;I have been doing stairs&nbsp;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.</p> <p>&nbsp;</p> <p>Ran an easy 3 miles in the evening.</p> Sat, 24 Jun 2017 06:00:00 Fri, Jun 23, 2017 <p>I ran a very very easy 10 miles this morning. &nbsp;Then did 8 sets of stairs to the 14th floor at that apartment building.</p> <p>In the afternoon, I wanted to see Mr. Teo, so I went to the fitness center and ran 3 miles on the treadmill.</p> Fri, 23 Jun 2017 06:00:00 Thu, Jun 22, 2017 <p>Today the plan was to do 6 miles easy. &nbsp;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. &nbsp;I ran 10K in 39:40. &nbsp;Then ran easy to complete 10 miles. &nbsp;Running felt so good today.</p> Thu, 22 Jun 2017 06:00:00 Wed, Jun 21, 2017 <p>My goal for today&#39;s workout was to&nbsp;run 7 x 800 m at 2:50 to 2:55 (30 sec recovery). &nbsp;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. &nbsp;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. &nbsp;After I finished that I then ran until i reached 10 miles.</p> Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 <p>Ran 8 easy miles today at about 7:40 per mile pace. &nbsp;Also ran the stairs at the apartment to the 14th floor 8 times.</p> Tue, 20 Jun 2017 06:00:00 Mon, Jun 19, 2017 <p>I ran 10 miles this morning at a fast pace. &nbsp;My average pace a</p> <p>was 7:00 per mile.</p> <p>I don&#39;t know why but I am feeling in a really good mood today. &nbsp;I feel especially happy today.</p> Mon, 19 Jun 2017 06:00:00 Sun, Jun 18, 2017 <p>This morning my uncle and aunt were away and my cousin went out with friends, so I was home alone.</p> <p>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.</p> <p>In the afternoon I did an easy 3 miles.&nbsp;</p> Sun, 18 Jun 2017 06:00:00 Sat, Jun 17, 2017 <p>Today I was planning to do 6 mile fast. &nbsp;I started out at 6:30 per mile pace and went about 3 miles, but I just wasn&#39;t feeling good today. &nbsp;My body was just tired all over, so instead of doing 6 fast, I finished off up to 10 miles&nbsp;at an easy pace of about 7:30 per mile. &nbsp;</p> <p>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. &nbsp;I guess I am not used to doing them yet.&nbsp;</p> <p>&nbsp;</p> <p>Ran an easy 3 miles in the evening.</p> Sat, 17 Jun 2017 06:00:00 Fri, Jun 16, 2017 <p>I ran 8 miles really easy this morning at a pace of about 7:30 per mile.</p> <p>I am not as sore today as I thought I would be.</p> <p>At the end I ran the stairs at the apartment up to the 14th floor eight times.</p> Fri, 16 Jun 2017 06:00:00 Thu, Jun 15, 2017 <p>This morning I ran a 5K time trial.&nbsp; It was an average morning here in Singapore.&nbsp; The temperature was about 80 F and the humidity was 82%.&nbsp; Luckily for me, the sun stayed hidden behind the clouds during the time trial.</p> <p>Ian and Ming from the college came for support, and my cousin came to help with the timing.</p> <p>This was the first time for me to run a 5K on the track.&nbsp; I can&#39;t think of a more boring place to run 5K, except for maybe the treadmill.&nbsp; But at least I know the distance is accurate.</p> <p>I got to the track and did some warm-up running.&nbsp; I felt good and relaxed.&nbsp; I have had a couple of easy days so I was fresh.</p> <p>My goal for today was to run somewhere between 18:30 to 18:35.</p> <p>I was running this time trial by myself, so I was a little worried about it.</p> <p>When Ming said go, I took off.&nbsp; I felt relaxed but I came around the first lap too slow, the same for the second lap.&nbsp; I don&#39;t know why but I always start slow.&nbsp; Maybe I am afraid of how it is going to hurt if I go faster.</p> <p>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.&nbsp; (I guess that is a little cheating, but I am thankful to them for doing that.)</p> <p>After a couple more laps, Ming yelled out that I had some seconds stored in the &quot;Piggy Bank&quot; (meaning I was faster than my goal pace for 18:30).&nbsp; When I heard him say that, it reminded me of a radio commercial I heard somewhere about &quot;Feeding the Pig&quot;, so I kept thinking in my mind I have to &quot;Feed the Pig&quot; and store more seconds in the bank each lap.&nbsp; That gave me motivation to keep pushing it.&nbsp; Each lap I was putting more seconds in the bank.&nbsp; I could tell I was going to be under my goal and I was getting excited.</p> <p>Lap 9 and 10 hurt, my legs were getting heavy, and for a split second I felt I wasn&#39;t going to make it, but I was able to put those thoughts out of my mind and go back to trying to &quot;feed the pig&quot;.</p> <p>The last couple of laps I found some extra strength from somewhere and really finished strong.&nbsp;</p> <p>I finished with a time of 18:07.28.&nbsp; 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.</p> <p>I want to especially thank Ian and Ming for getting me on pace after a couple of disastrous first couple of laps.&nbsp; If I can go out faster may I can get under 18.&nbsp; (However, if I went out faster, maybe I wouldn&#39;t have as much at the end.)</p> <p>I also want to thank my &quot;boy-crazy&quot; cousin for refraining from chasing Ming long enough to help with the timing.&nbsp; (Poor Ming!)</p> <p>There was also one more funny thing that happened during the time trial.&nbsp; A stupid crow flew over me and did its business right on top of me.&nbsp; While I was running I felt it hit the top of my head, but there was nothing I could do about it.&nbsp; I just had to continue running with it running down my hair.&nbsp; Stupid Bird!!!</p> <p>I finished off by running to complete about 8 miles.</p> <p>All in all, I was very satisfied with today, and it built my confidence.&nbsp; I know I can go under 18 minutes now.</p> <p>I need to learn to go out faster, but not really sure how to go about it.</p> Thu, 15 Jun 2017 06:00:00 Wed, Jun 14, 2017 <p>Ran a very easy 6 miles today. &nbsp;Tomorrow I am doing a 5K time trial, so I wanted to take it easy today.</p> Wed, 14 Jun 2017 06:00:00 Tue, Jun 13, 2017 <p>Ran 6 very easy miles this morning. &nbsp;Had to do the last couple of miles in a downpour that came out of nowhere.</p> <p>&nbsp;</p> <p>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.</p> <p>Watch out Grace Ping, &nbsp;I am coming after you!!!</p> Tue, 13 Jun 2017 06:00:00 Mon, Jun 12, 2017 <p>Today&#39;s goal was to&nbsp;run 8 x 200m at 30 to 35 sec (60 rest)</p> <p>(I don&#39;t know what I was thinking when I set this goal. &nbsp;The 200ms are supposed to be run at 800m pace. &nbsp;30 sec would be a 2:00 800m. &nbsp;I wish I could run that fast, but I can&#39;t now. )</p> <p>My times were:</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>200m Repeats</caption> <tbody> <tr> <td>No. 1</td> <td>No. 2</td> <td>No. 3</td> <td>No. 4</td> <td>No. 5</td> <td>No. 6</td> <td>No. 7</td> <td>No. 8</td> </tr> <tr> <td>34.3</td> <td>33.2</td> <td>35.6</td> <td>33.8</td> <td>34.5</td> <td>34.3</td> <td>33.1</td> <td>34.6</td> </tr> </tbody> </table> <p>I was not too happy with my results today. &nbsp;Maybe it was because I ate too much Pizza and Ice Cream yesterday. &nbsp;Also there was a strange guy at the track today. &nbsp;Usually I am there by myself, but today there was this strange guy, which made me very nervous.</p> <p>In the afternoon, I did some core exercises and ran a very easy 5 miles on the treadmill.</p> Mon, 12 Jun 2017 06:00:00 Sun, Jun 11, 2017 <p>Today we went to an all-you-can-eat pizza place. &nbsp;I ate way too much pizza, but it was so good. &nbsp;Also had lots of soft vanilla ice cream for dessert. &nbsp;</p> <p>Oh well. &nbsp; It is fun to splurge sometimes.</p> Sun, 11 Jun 2017 06:00:00 Sat, Jun 10, 2017 <p>I was really sore today. &nbsp;I think it was from running stairs yesterday.</p> <p>I ran an easy 7 miles this morning.</p> Sat, 10 Jun 2017 06:00:00 Fri, Jun 09, 2017 <p>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&#39;s workout and just do an easy run, but by the time I go there I was feeling good. &nbsp;The goal for today&#39;s workout was&nbsp;to run 3 x 1200m at 4:24 to 4:30 (3 min rest).</p> <p>I think maybe I was too conservative in setting these times. &nbsp;Today&#39;s workout was not too difficult. &nbsp;My times were:</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>1200 m Repeats</caption> <tbody> <tr> <td>No. 1</td> <td>No. 2</td> <td>No. 3</td> </tr> <tr> <td>4:19</td> <td>4:14</td> <td>4:10</td> </tr> </tbody> </table> <p>Today&#39;s workout gave me lots of confidence. &nbsp;</p> <p>Afterwards I ran the stairs in the fire escape of the apartment building up to the 14th floor. &nbsp;I did that 7 times. &nbsp;I wanted to do it 8 times, but I was aleady dead after 6 times.</p> Fri, 09 Jun 2017 06:00:00 Thu, Jun 08, 2017 <p>I ran 6 easy miles today, and after ran 5 x 100m sprints at full speed.</p> Thu, 08 Jun 2017 06:00:00 Wed, Jun 07, 2017 <p>Last night I had a strange dream that I couldn&#39;t get out of my mind. &nbsp;This morning I kept thinking about the dream and&nbsp;was having problems getting mentally ready for today&#39;s workout, but once I got started I was able focus on running.</p> <p>My goal for today was&nbsp;to run 4 x 1 mile at 5:50 to 6:00 (60 sec recovery).</p> <p>I was surprised at what I was able to do. &nbsp;</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <tbody> <tr> <td>Mile No. 1</td> <td>Mile No. 2</td> <td>Mile No. 3</td> <td>Mile No. 4</td> </tr> <tr> <td>5:56</td> <td>5:51</td> <td>5:48</td> <td>5:45</td> </tr> </tbody> </table> <p>Did some easy running after to complete 10 miles.</p> Wed, 07 Jun 2017 06:00:00 Tue, Jun 06, 2017 <p>I ran an easy 6 miles today. &nbsp;After that I ran some stairs in the stairwell at the apartment. &nbsp;That was a killer. &nbsp;Maybe I shouldn&#39;t have done that on an easy day.</p> <p>I may run some more this afternoon if I am feeling like it.</p> <p>My aunt made the best bread pudding today for breakfast. &nbsp;There was lots of cinnamon in it. &nbsp;And I ate it with lots of mango jam and maple syrup. &nbsp;Too much sugar, but it was delicious. &nbsp;:)</p> <p>&nbsp;</p> <p>This afternoon I did another very easy 6 miles.</p> Tue, 06 Jun 2017 06:00:00 Mon, Jun 05, 2017 <p>Felt really fresh this morning. &nbsp;Today&#39;s goal was&nbsp;to run eight 400m at 70 to 75 sec (60 sec recovery). &nbsp;</p> <p>This was more difficult than I had imagined. &nbsp;60 seconds can really go by fast!!</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>400 m repeats</caption> <tbody> <tr> <td>No. 1</td> <td>No. 2</td> <td>No. 3</td> <td>No. 4</td> <td>No. 5</td> <td>No. 6</td> <td>No. 7</td> <td>No. 8</td> </tr> <tr> <td>76 sec</td> <td>73&nbsp;sec</td> <td>71&nbsp;sec</td> <td>70&nbsp;sec</td> <td>68&nbsp;sec</td> <td>68&nbsp;sec</td> <td>68&nbsp;sec</td> <td>69&nbsp;sec</td> </tr> </tbody> </table> <p>&nbsp;</p> Mon, 05 Jun 2017 06:00:00 Sun, Jun 04, 2017 <p>No running today, but did a very long hike in the jungle. &nbsp;We hiked quite a distance until we reach what is called the &quot;Tree top Walk&quot;. &nbsp;The tree top walk is a suspended walk way up above the trees. &nbsp;You look down into the jungle from above. &nbsp;It was fantastic. &nbsp;I would have never guessed there was anything like this here. &nbsp;The suspended walk way is not that long itself, but the hike in and out was quite a distance (about 6 miles).</p> Sun, 04 Jun 2017 06:00:00 Sat, Jun 03, 2017 <p>Ran 3 x 2 miles. &nbsp;My goal for this was&nbsp;3 x 2 miles at 12:15 to 12:30 (90 sec recovery).</p> <p>On the&nbsp;first 2-mile repeat I was afraid of going too fast and not being able to finish the workout and ended up going&nbsp;way too slow, but then I was able to improve on the remaining repeats.&nbsp;</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>2 -mile Repeats</caption> <tbody> <tr> <td>No. 1</td> <td>No. 2</td> <td>No. 3</td> </tr> <tr> <td>13:03</td> <td>12:17</td> <td>12:26</td> </tr> </tbody> </table> <p>&nbsp;</p> Sat, 03 Jun 2017 06:00:00 Fri, Jun 02, 2017 <p>I wasn&#39;t as tired today as I thought I would be after yesterdays run. &nbsp;</p> <p>I did an easy 6 miles today.</p> Fri, 02 Jun 2017 06:00:00 Thu, Jun 01, 2017 <p>Today was the first day of my summer training schedule. &nbsp;My plan for today was a fast 10 miles. &nbsp;It was raining a little and was cloudy before my run, so I thought I would be okay and wouldn&#39;t need to take water, but I decided to take a small bottle just in case. &nbsp;I was glad I did, because part way during the run, the sun came out and it felt so hot on me. &nbsp;The humidity was high because of the rain. &nbsp;It was really uncomfortable. &nbsp;I ran as fast as I could under the circumtances.</p> Thu, 01 Jun 2017 06:00:00 Wed, May 31, 2017 <p>Ran to the small 250m track nearby and ran 5 x 1000m. &nbsp;Felt very good. &nbsp;Starte a little slow, but gradually got faster. &nbsp;I need to be able to do all of them fast. &nbsp;Still have problems in determining the pace. &nbsp;I guess that comes with more experience.</p> <table border="1" cellpadding="1" cellspacing="1" style="width: 500px;"> <caption>5 x 1000 m</caption> <tbody> <tr> <td>No. 1</td> <td>No. 2</td> <td>No. 3</td> <td>No. 4</td> <td>No. 5</td> </tr> <tr> <td>3:47</td> <td>3:42</td> <td>3:36</td> <td>3:30</td> <td>3:33</td> </tr> </tbody> </table> <p>&nbsp;</p> Wed, 31 May 2017 06:00:00 Tue, May 30, 2017 <p>Ran an easy 6 miles on the treadmill today.</p> <p>Mr. Teo was not busy, so I had a good talk with him.</p> Tue, 30 May 2017 06:00:00 Mon, May 29, 2017 <p>Had a great weekend in Malaysia. &nbsp;Had &quot;Nasi Goreng&quot; for lunch. It was very good.</p> <p>This morning ran 6 miles at a comfortable pace of 6:40 per mile.</p> Mon, 29 May 2017 06:00:00 Fri, May 26, 2017 <p>Still feeling sore today, so did an easy 6 miles.</p> <p>This weekend, we are going to take the train to Malaysia to do some sightseeing and eat some Malaysian Food. &nbsp;I am looking forward to that.</p> Fri, 26 May 2017 06:00:00 Thu, May 25, 2017 <p>Ran 6 easy miles in the rain. &nbsp;I have kind of gotten used to the rain here. &nbsp;It rains every day, but it doesn&#39;t last for long, just off and on all day long. &nbsp;</p> <p>I was so sore today from yesterday. &nbsp;I haven&#39;t been this sore in a long time.</p> <p>I have set some new running goals for the summer. &nbsp;I am posting them and my running schedule for June below. &nbsp;That way I am committed to doing it.</p> <p>GOAL</p> <p>Run 5K in 18:00 by October 1, 2017</p> <p>&nbsp;</p> <p>Intermediate Goals</p> <p>1- Run 5K in 18:30 by July 1, 2017</p> <p>2- Run 5K in 18:20 by August 1, 2017</p> <p>3- Run 5K in 18:10 by Sept. 1, 2017</p> <p>&nbsp;</p> <p>Running Schedule for June</p> <p>June 1: Run 10 miles fast</p> <p>June 2: Run 6 miles easy</p> <p>June 3: Run 3 x 2 miles at 12:15 to 12:30 (90 sec recovery)</p> <p>June 4: Rest or easy run</p> <p>June 5: Run eight 400m at 70 to 75 sec (60 sec recovery)</p> <p>June 6: Run 6 miles easy</p> <p>June 7: Run 4 x 1 mile at 5:50 to 6:00 (60 sec recovery)</p> <p>June 8: Run 6 miles easy</p> <p>June 9: Run 3 x 1200m at 4:24 to 4:30 (3 min rest)</p> <p>June 10: Run 6 miles easy</p> <p>June 11: Rest or easy run</p> <p>June 12: Run 8 x 200m at 30 to 35 sec (60 rest)</p> <p>June 13: Run 6 miles easy</p> <p>June 14: Run 3 miles easy</p> <p>June 15: 5K time trial</p> <p>June 16: Run 6 miles easy</p> <p>June 17: Run 6 miles fast</p> <p>June 18: Rest or easy run</p> <p>June 19: Run 10 miles fast</p> <p>June 20: Run 6 miles easy</p> <p>June 21: Run 7 x 800 m at 2:50 to 2:55 (30 sec recovery)</p> <p>June 22: Run 6 miles easy</p> <p>June 23: Run 4 x 1000m at 3:40 (3 min rest)</p> <p>June 24: Rest or easy run</p> <p>June 24: Run 10 miles fast</p> <p>June 25: Rest or easy run</p> <p>June 26: Run 6 miles easy</p> <p>June 27: Run 3 x 2 miles at 12:15 to 12:20 (90 sec recovery)</p> <p>June 28: Run 6 easy miles</p> <p>June 29: Rest or easy running</p> <p>June 30: Run 5K in 18:30</p> <p>&nbsp;</p> <p>Revaluate for July and repeat the above or make adjustments where necessary.</p> <p>&nbsp;</p> <p>- Add hills or stairs on easy days when not too tired from the previous day.</p> <p>&nbsp;</p> <p>- Work on my core.&nbsp; Neck and shoulder muscles are especially weak.</p> Thu, 25 May 2017 06:00:00