Run - 7km Simpang Kiri park connector

Had a run with MR J .. appearantly he is training up for his next IPPT. So i was his ermm unofficial coach. The run was kinda divided into 2 leg , First leg a 900 m run to the meetup point.
















Second leg the complete 6km simpang kiri park connector.


Well did not pick the longer 10km route as i think he might not have survive the LSD run. More training for him..

Distance - 900m
Timing - 4mins 5sec

Distance - 6.1km
Timing - 32mins

HR- 172- 179

Swim - Safra Yishun 20 Laps

Went down to Safra yishun for my x-train at the pool. Monday should be a very empty day at the pool . WRONG! it was pack to the brim. 1 lane was closed up for a scuba diving lesson. Leaving my self to weave around some 20 over swimmers.. arghh to add matter worst. the water was murky! ( wheres the maintenance man!).
Gosh with this kinda condition , i had no choice but to leave the pool doin just 20 laps..

oh well..

Run - East Coast 10km

Met up with the SGrunners gang over at east coast. We ran from the main beach center to fort road , bump into XJ with her safra running club members. And then ends at the new SKI360 CableSkiing center.

After the run we went down to check out the NB duothlon. Some of the Sgrunners were participating in that event like IMD, James, sanji and cheow. I also happen to bump into my ex-PTI from my NS days. We almost begain to sound like stalker.. pointing at familiar celebrity faces in the race. like JW , Adrain Mok, JO , Eddie (our lead runner from runnning lab) plus many more.

Run is never complete without BR home brewed barley drink. After which we head down to makan at MC'D.


Headed















"eh dun shoot me"















BR looking on...















Kelly shooting on..

Distance : 10km
Time : 60mins

IPPT result slip

Heres a scanned copy of my IPPT result !

Run - Running lab 4.4km recovery run

Did a slow recovery run a day after my IPPT test. Met up with the gang at Running Lab at funan center. This time round the turnout was good, up to 22 guys and gals. This time round we have more foreigners, 1 australian , 2 germans, 1 israel.

Regular faces like tekko , ronnie ,dino ,IMD ,silencer , VRP gals turned up. Le charlotte drop by for the first time too.

This route was well kinda new to me. Although for some of them they have done it before. As it was so called a recovery run for me i decided to lag back behind and tag along with the slower group. Even the sprinter kai decided to drop down his speed for this run. Starts from fort canning. Goes to kimseng (zouk) and back to clark quay .

Something happend for the first time, appearently one of our runners sort of went missing.. After our warm down. Some of the runners went to look for the missing one.. Turns out she was already back at Running lab. Sigh of relief there.

And usually after our run, the ritual will be to go down to boat quay for a sinful dinner. Yumms














Kai looking on.. IMD , Silencer and the VRP gals...















Kai and gf ..


Distance : 4.4km
Time about 45mins

GOLD
thats what i got for my IPPT. Gosh almost one year of training finally paid off. I clocked in at 10 mins 05sec for the 2.4km which was one of my weakest event (previously 11mins 25sec). Come to think of it the last time i got GOLD for ippt was... way way back in my sispec days that was like about 10 years back. I really have to thank my running kaki's and SGrunners for this award.

My platoon mates were quite shock at the results too, threaten me to buy them dinner haha. Balasing who was in my company was kinda upset with the results of his boardjump. Thus was dishearten to continue with the IPPT so he help to be a pacer for his platoon mates. He told me he will be back to re-do his IPPT at one of the testing center.

On the way back, I was talking to my platoon mate. And he was inspired by my sudden improvement on running. And so i churn out all the infor that needed for him to attain a good run training programme. From dieting to injury preventions. And he added hes going for a run straight away, after he gets home.

As for me.. its time for a celebration! ..

Run - 4k Sembawang park

Been stuck in camp for far too long.. need a breather. So decided to go for a run this evening. Drove down to sembawang park decided to do a SSD (slow short distance) run instead because my regular running shoe is in camp. Its a Nike Katana not meant for long distance running.

Well here are some pics i took along the way.















Pertempatam malayu mosque















The bottle tree village















The long straight jogging track - sempang kiri park connector















The short jetty at the end of the simpang kiri park connector















The sembawang park beach..















A new addition to the park .. a water fountain!

Distance - 4.15 km
Timing - 32 mins

No IPPT

Thanks to the rain all my prep for IPPT is wasted , down the drain. Gosh think i have to book a date for my IPPT now.. Now should i run tomorrow before i book in camp, have not been running for the whole ICT?

Ponder ponder..

Run - 2km yishun park

Well did not go down to the botanica garden runwith the SGrunners as my reservist is coming and i want to do a small tappering before my IPPT which is on the tuesday.

My aim this IPPT is to get at least a gold and nothing less. almost 1 year of running consistently should more or less paid off. So i did my timing for this run. managed to do a 2km as the track is about 500m per round. As there is no marking for 400m i decided to skip that last stretch.

In the end i completed 2km in 8min 30 sec . To get at least gold i should be getting at least 10mins 15sec for 2.4km.

Doing a little calculation, i will have about 1 mins 45 sec to complete another 400m which i believe is possible.

Think it .. Do it!

Run (RL)- boat quay - Marina south

Distance : 7.44km
Time : -
Weather : drizzling , windy

Meet the gang for our weekly CBD run. Tiwazz , kops, sportventurer, IMD dropby for the run and a new runner charlotte aka ying zi drop by too. This time round the pace is a little faster, as ying zi was quite a regular runner she was leading the group will kinda.

The last stretch between the underpass to the MRT station. Was a ego trip thats where guys would sprint all the way to the end point.. Won't be telling you who came in first thou.

Distance : 4km
Time : 35mins
Weather : warm , slightly windy at times

Swim- Clementi pool

Had swim last nite with the gang, littlefoot, tiwazz, kops21 and IMD. No distraction totally focus swim. 30 laps about 45mins in total.

LSD Run - MR to pierce reservoir 15km

To pierce route...7.88 km - 49.47 mins

Had a morning LSD run with james soh, superboy82 from Sgrunners. Being the first North Side run, we make sure it was well a fun run. Planned a 15km route , met up with the gang at 7am. James came in late , so while waiting for him superboy82 recongized one of the Sgrunner, Leica from the MR crowd.

After james arrived we took no haste in beginning our run. Running on roadside wasn't really well scenic but fortunately its quite early in the morning so less traffic and the sky was overcast.
The pierce reservoir slopes was quite difficult to tackle not just one but 3 argh..















Took a breather once we got to the reservoir. Snapping pictures.. and doing a little shouting theraphy at the dam..I am sure there was an echo reply :P
me screaming : "Hello!!!!!!"
Echo screaming : "Hello Back!!"
me thinking : WTF??















I did a faster pace on our round trip. Leaving the rest behind. Maybe i was hungry.. :P

















Way back route.. 7.2km

Later we had prata at thomson, Bump into slowandsteady, he was there to selling his polar SD watch to a trifam lady. Gee the running community is well sort of small...especially in Singapore..its even well smaller.

To
Distance : 7.88km
Time : 49.47 mins
HR : no tracking
Weather : Overcast and windy

Back
Distance : 7.2km
Time : 39 mins
HR : no tracking

Run-esplanade- kallang

Went for the running lab run on last nite. This time round i invited a friend mine to join in for the run, she runs mainly around CBD and MR area. Quite surprise the turn out pretty huge, We have a senior whos about 50 or 60 yr old (ex police - PTI ..dun pray pray), And oversea runner from germany (really good..tell you in a min) , Among the regular runners like the gals from VRP, cecillia, new comers like catherine and seok ling . Guys we had eddy , tekko, ronnie, IMD, silencer and not to mention kai from germany.

Started out at the singapore river we headed down to the esplanade area. There we were surprised that (location A) river hongbao festival was going on. Lucky the crowd was not that bad so we ran behind then. and headed towards the sheares bridge. At that point, silencer and our PTI mr neo over took me and forge ahead. Point man kai and silencer was really sprinting fast. But once they reach the bridge, they stop to wait for the rest. 5mins later i was asked by silencer to lead to the u-turn location which only i have been before. So i set a faster pace for them to follow before letting them continue ahead of me.

The end point was at the stage next to the festival stalls, waited for the rest to returned. The journey was cut short due to the event going on. Supposed to be 8 km now its just well 7.22 km (according to google earth). Nonetheless a challenging run due to the pace.

Distance : 7.22km
Time : 44 mins
HR : no tracking
Weather : Clear and windy

Swim- yishun safra

Was at the yishun safra pool last nite for my regular 30 lap swim, bump into tiwazz who was observing the national biathlon swim trial. After a few words with him, me and jon head in for the swim.

Jon a friend of mine does his breaststroke with his head above the water. Something i can't understand is how the hell can he swim faster then me in that fashion? ..just cant understand i thought you are suppose to be able to glide underwater with the head in the water and should be faster?

Anyway my 30 laps timing is as below
1st 10 laps : 14.30
2nd 10 laps : 15.00
last 10 laps : 14.00 approx