Run #7: Recovery Run

Subang Jaya Municipal Stadium. Clear skies, scorching sunrise. 7.25am. 8km in 45 mins.


Water stops 4km, 4km. Trained for speed. Felt heavier. I wasn't in The Zone. But form looked good (looking at my silhouette on the tracks).

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Got blisters under a blister scar (which I got from last week's run). Didn't think that could happen. Aren't they one-at-a-time thingies?

Run #6: Daybreak & Run

Subang Jaya Municipal Stadium. After-rain tracks, cloud-covered skies, cool winds. 7:10am. 12km in 1hr20.

Water stops 4km, 4km, 4km. Felt lighter. Sprinted through several 200m stretches. Quite satisfied that it was not as painful as I thought it would be.

The next step would be to overcome the speed barrier.

Run #5: Azure Sky

Subang Jaya Municipal Stadium. Cloudy morning, freshly cut grass, a different kind of clearness. 7.30am. 10km and I didn't bring my watch.

Water stops at 4km, 4km, 2km. Went into The Zone at km 7: weightless, tireless, but not quite able to accelerate either.

Run #4: Setting Sun, Rising Moon.

Subang Jaya Municipal Stadium. 6:30pm. Evening winds, clear skies, half moon. 10km, 1hr10mins.

5 water stops each at 2km rest points. Planned an easy run since I made a consistent 8km run yesterday morn. No issues. Key learning points: smaller, faster, consistent strides; breathe deep and regular.

18km in 2 days. A little ahead of my training schedule too. I think I might have been pushing myself a little too hard. Will go slow for the next few days as I ready for the 12km practice runs in a week's time.

Run #3: Morning Dash

Subang Jaya Municipal Stadium. 7:54am. Morning sun, clouds.

8km in about 50mins.

Put my running shorts into action. Strides feel freer. Run still tough. Attempted to accelerate in the last 800m. Tough. All too easy to fall back into a comfortable pace and forget about pushing. Should aim to push for the last 10% distance at least.

Met the Swea sisters while I was cooling down after my run.

Run #2:Surreal Dusk

Subang Municipal Stadium, 7:32pm. Dusk. A bright crescent moon hanging just beyond the clouds. Mild wind blowing with wafts of jasmine lingering in the air. 6km in 35 minutes.

Cruised through the first 4km. Paused for water. Irregular breaths after drinking stop. Cruised through the remaining 2km with contiguous 200m all-out sprint on 5.6km and cool down for the last 200m.

Knees didn't hurt, but I will start taking glucosamine tablets to be on the safe side.

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Regulating breaths is key. The rest is patience.

Run #1: Setting the Par

Subang Jaya Municipal Stadium 6pm. Clear skies, hot & dry setting sun.

4km: 23 mins.

I made two 100m sprints during the last 400m round. Tried to regulate breaths but inconsistent.

adiZero KONA helped. My knees, which usually hurt after 2km, didn't hurt throughout the 4km run.

Should train towards regulated breaths while maintaining a consistent pace in the beginning and extend the final sprint to a contiguous 5-10% of the distance.