Today was my sixth continuous training day of the week. I have about a week and a half of heavy sessions to complete, before a proper taper for Ironman Switzerland. As of this week, I covered a total of 17 hours of triathlon training. 29 days more to go before Ironman Switzerland, in Lake Zurich.
I raced in this Mizuno Running Series 10K run, which is my third consecutive attempt, since 2010. This short, but challenging 10K run takes place on Singapore’s second-highest hill (we have no mountains, except those in our minds), Mount Faber. It is a 1.5K climb, which occurs around the fourth-kilometre mark. This year's design is routed slightly differently, with an elimination of a gradual climb on the last 2K-mark. The heat and humidity was consistently familiar, so the three water-points were a welcome relief.
It was a good hit out this morning, as this race was part of my preparation for my upcoming triathlon on 15 July. This fast race constituted my anaerobic/speed training; as such, I was bedecked in full race-day gear. Although I missed out on the top-10 placing once again, I believe I equaled last year’s timing. I was pleased that despite a heavy training week, and yesterday’s 6-lap lagoon swim and a 5K barefoot-run that my legs could still make the run up Mt. Faber. Elite age-grouper, Melvin How wrote me to say that he would never commit to training the day before a race. I suspect that I could have run a sub-44 minutes and earned a podium finish, if it were my A-race. However, as a training session, this was as good as would be.
Would you believe that Andrew (in blue, 2nd from front) was on his training run?I hit the first two kilometres in less than nine minutes, so it was too soon to risk fatigue. I held back my speed, as the long slope was to welcome us. I was pleased to receive encouragement from Andrew Ngo, who happened to run with us on his 20K training session. He increased his lead soon, and I was left to trail and overtake the runners just ahead of me. I was surprised to see my upstairs neighbour (with his daughter) who came to support his son (who did 1:06). After the slope, most of the descents were fast and furious. I held back, attempting to engage my ‘second wind’. The inner working of the Kreb’s Cycle was never far from my mind.
The middle section was more of recovery, and I relaxed my pace on the flat section of the course. I was joined by tri-buddy Kumar on the last 3K, and we ran side-by-side for while, until I decided to tear away from him at the last 200 metres. I crossed the line in about 44:30, spent but satisfied. I still had residual speed, and kept a sub-4:30min/K average pace throughout the race.
Jayson eager to attack the course after a PB in his last run.After the race, I connected with familiar faces and offered recognition to the winners. Matthew Wong and I adjourned for breakfast, and chatted about his Diploma course in Sports Science. Wilson Ang and he will test me on sub-maximal fitness testing over the next two weekends.
A very fit, Terrence (in blue vest) ran a sub-43 minute race.Congratulations to Rachel Wen Li for another top-10 (5th) podium placing. She ran with her equally fit husband, Poon Zi Li. Terrence D’Silva also ran another splendid race; he did well at the Sundown 21K Run a fortnight ago, with 1:36++. Thank you Runevent Shots and Eye-See-Eye-Shoot for their lovely photographs of my friends and I.
Just posted: My race results. Missed the top-10 prizes again. I was 13th last year. Perhaps, next year...
I have the TRI-Factor 21K to run a week before Zurich, and that will be last big hit before my 226K triathlon.