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.
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.
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.
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.
