Legs are Still Not Fully Mine: Fartlek, Day 22

I took a break yesterday after 7 consecutive days of training. While my legs have indeed started feeling more and more leaden by the day, I woke up yesterday feeling like they weren't even mine! On top of that, the heavens really opened up just as I was about to head out for my run, so there, even nature told me to take a rest.

My legs still didn't feel like mine when I woke up today, but they got better as the day went on. I figured 48 hours should be adequate lest I start to get sucked into a vicious cycle of copping out from training. The menu also didn't sound that bad, an extended fartlek at a lower intensity.

Day 22 (Botanical Gardens+Jesselton)

Run to Youth Park (warm up)

75min fartlek (easy moderate)

Shoes: Brooks Launch (older)

There were not many fast guys who showed up for this run. Except for Richard, most of the crowd would probably not follow or initiate surges. I was proven right as it turned out to be an easy kinda run for most of them. Richard did follow a couple of my surges towards the end, but on the whole, it was just me mixing up the pace, albeit less frequently. Since this was like the longest fartlek for me this year, I am quite satisfied with being able to finish it. I also discovered that wet surfaces are to be avoided in this pair of trainers as the rough grippy treads have worn away. I nearly slipped on some of the slippery surfaces.

Hanging Tough, Day 20

Today's run was also partly run under light drizzle. After the past few days, my legs were really feeling it. Imagine the relief I felt when my SMS to Kang on what kinda run we will be doing today was replied with 'EEEZ'. Then imagine my eyes popping and tongue hanging out when I find out halfway through that it was not.

Day 20 (Botanical Gardens)

Run to Youth Park (warm up)

~11k steady (relaxed moderate)

Shoes: Brooks Launch (newer)

The plan today was to run to the Gardens and do 10 small loops. I was going to go really easy, but Kang's pace was a bit faster than I expected. It wasn't really that fast but the accumulated fatigue took its toll. There were a few times when I really wanted to let go and run at my own pace, but there was no one from the group near behind. Getting stuck in no man's land at that point might have led to me cutting short the run. It might sound like a paradox, but to beat fatigue I had to run harder.

Fartlek in the Rain, Day 19

I woke up (late, again) to news of the passing of Samuel Wanjiru, the reigning Olympic marathon champ. This left me in shock, he was not yet 25. Although Haile is the biggest (and probably only) name in marathoning for most people, Wanjiru is a hero to me for his absolutely fearless way of racing. I am going to try to adopt that fearlessness in my own running.

Day 19 (Botanical Gardens)

Run to Youth Park (warm up)

1hr fartlek (moderate) (last stretch back from Gardens: 3.51)

Shoes: Brooks Launch (older)

After yesterday's tough and long treadmill session, I was kinda hoping for a more relaxed pace today. Despite Kang saying that would be the case, the reality couldn't be further away. The pack was splintered time and again but the repeated trips to the hilly parts of the Gardens. It might partly be due to yesterday's workout, but I was really hurting. Halfway through, it even started to rain. Still, I kept thinking of how Wanjiru would hang tough and gutted through the pain. When it came down to the final stretch, I really turned on the jets, or so I thought. My watch told me a different story. Nevertheless, it was still a solid session and I am glad for it.

Heading to Madness on a Conveyor Belt, Day 18

I missed my morning long run yet again, but this time I can at least blame it on sore legs and general post race blues. Once again, I had to substitute it with an afternoon session. With the current likelihood of extreme weather, the choice of location for this was always going to be the gym... which means the utterly mind numbing, soul destroying treadmill. This time, I have armed myself with a plan that will hopefully stave away the monotony.

The omens were certainly not good though. I really struggled to break free from my afternoon nap, usually a sign that the willpower is not in top form. Never mind, if nothing else, treadmill running will teach mental strength, a problem in a few of my recent races.

Day 18 (gym, treadmill)

12k (progression run, moderate) 52min

Short rest

11k (hilly run, moderate to hard) 50min

Shoes: Brooks Launch (newer)

Overall, I was quite satisfied. Although I didn't exactly hit my target of at least 1 hour for the first part, 52 mins is close enough. The hilly run consists of 800m at a slower pace at a minimal gradient (2%) before speeding up to another constant speed while alternating between 2%, 5% and 8%. The segments were either 1 mile (5%) or half a mile (2% and 8%). I got this workout from a site called runningplanet so there are more where that came from. The 8% parts were a bit of a killer, but I was glad I stuck to the end and even ran a bit extra.

I had to cut short my strength workout due to a lack of time (thanks to the post nap dilly-dallying) but I can't complain much today.

Rising from the Ashes (ahem), Day 17

After yesterday's shambles, today's 5000m no longer became an afterthought. Mostly I wanted to avoid DNF-ing again, but I was also hoping for an acceptable performance at least. Just before the race, the stakes were heightened again when I found out that Raj, my senior and erstwhile miler, was also going to be making his 5000 debut here. Since it's not his distance and he's not even in form, I must stay ahead of him to avoid being more of a laughing stock than I am already.

Day 17 (Darulaman Stadium)

5 min warm up jog

4 short strides

5000m race 19.47

1000m 3.44

2000m 7.44

3000m 11.44

4000m 15.48

Shoes: Brooks T6

Overall, I can't complain much about it. While the time wasn't a PB, it was my best in 2 years and the weather was hot. My strategy was to try to start fast but remain relaxed and in this sense, I think I executed well. Unfortunately, that still left my dead last for most of the first kilo. However, I started reeling people in soon after. The plan for the subsequent kilos was more of just hanging on and for the next 2, I did just that. When I got to the penultimate kilo however, I could feels my legs start to rebel. The pace slipped a bit and my plan to push the last kilo was a no go. Nevertheless, I managed to slightly up the pace. All in all, it was a decent race. I managed to finish ahead of Raj and I haven't started any intensive intervals yet.

Anyway, I would like to extend my heartfelt gratitude to my friend, Jane and family for being excellent hosts for my stay in Alor Star. Without them stuffing me with food, I wouldn't be able to do half as well.

P/S: I actually wrote a much more detailed account of my race, but a lousy Internet and a careless stroke of the 'delete' key put paid to it.

Epic fail, Day 16

As sung so infamously by Rebecca Black, it's Friday! It's Friday! and it happens to be competition day 1. It was supposed to be the first leg of a suicidal, hence epic, 2 day double. It turned out instead to be an epic fail. I not only turned out to be the suckiest by far of a 5 man field, as expected, but I didn't even finish the race. I don't like to make excuses, I sucked. Although this track meet is only a tune up for me, DNFs always hurt, and this one hurt more than the burning in my leg muscles.





Day 16 (Darulaman Stadium)


6 min easy jog (warm up)


10000m race (DNF at 6400m, 26.28)


Shoes: Brooks T6





Hopefully tomorrow's 5000 will be much better. At the very least, I must finish.

Double trouble, Day 16

I didn't get to run much today since tomorrow will be race day. Of course, the weather also played a factor in me being unable to get a morning run in. Contrary to the yesterday's muggy weather, it was raining buckets all through the mid-afternoon when I left Penang. Once I reached Alor Setar, it was already late afternoon. Only then did I manage to get a very short run in. The conditions were certainly less than ideal, what with the sub-par roads of the housing area I was in and the super enthusiastic dogs.

Day 16 (somewhere in Alor Setar, next to some paddy fields)
15 min (easy)
4xvery short strides
Shoes: Brooks Launch (older)

Nevertheless, I gotta make do with my conditions. There were some 'good' news waiting for me when I came back. From the moment the person in charge of registrations told me that 'there was no 5000m', the event I have been bracing myself for is the 10000m (yes, I agree that I am repeating myself too much). But lo and behold, it turned out that my name has been entered for BOTH these killer events held on back to back days. After picking up my jaw from the ground and swallowing back my heart, I came to terms with it. This will be my 3rd double, the 1st was also over 2 days, while the 2nd was over 3. God bless me.

Burning up the roads, but in a bad way: Day 15

Today's workout was my first since setting foot on Penang. It was pertinent that I get back to training ASAP, and not just because of all the lack of sleep, secondhand smoke and diet I had to endure in Medan. I managed to sign up for a race just before I boarded my flight to Medan and that race happened to be the most grueling track event, the #@$$%#@ boring and long and #$%$ nausea and snore inducing 10000m. To top it all off, that race will be on Friday afternoon. Oh wait, I forgot one more thing. It seems that someone decided to turn up the heat all over Malaysia while I was gone! Something tells me the race will be a world of hurt...

Day 15 (Jesselton)

Run to Youth Park

Jog to Jesselton

6 laps of Jesselton loop, alternating stride-float stretches (essentially 12x ~250m strides with equal distance jog recovery)

Jog back

Shoes: Brooks T5

I wanted to use this as a rust buster and planned to go relaxed. The heat wave didn't feel like a big problem when I left the house. In fact it wasn't sunny at all. But appearances truly are deceiving. Despite the downcast skies, I was already sweating profusely at the start of the main work out.

Anyway, the areas I focused on are trying to run fast while being relaxed. I think I managed to do that up till the last loop, despite having the pace ramped up mercilessly by people old enough to be my father. As it is, my legs are fine though the old aches and pains are creeping in again. Having said that, I have no doubt that my upcoming race will be in another realm of hurt altogether if the weather doesn't cool down.

(Near) Conclusion of block: medium hills at medium effort, Day 10

If I fail to break free from dream land tomorrow, today's hill workout will be the last run before I go to Medan for a short break. I am saying this not because I lack faith in my determination to wake up early, but because I know that is like trying to beat Barcelona at the Camp Nou. Anyway, I don't think I would have enough time to update this blog even if I do get the run in. Looking back, these 10 days have been quite solid training for me. Although some runs were a bit underwhelming, I found it's easier to keep my spirits high by looking at training as smaller blocks. Hopefully, the 4 days in Medan would rejuvenate me for the next phase where I ramp things up.

Day 10 (Botanical Gardens)

Run to Youth Park (warm up)

Run to the Gardens, 10x medium hills (~150m, moderate)

Run back

Shoes: Brooks T5

Days 11 to 14: no training (probably, unless I get some in while in Medan)

Situation fartlek-ing normal, Day 9

It turns out my sub-par appearance wasn't for nought. In fact, it paid dividends in today's run already. As usual, Thurdays with the Youth Park gang means fartlek (really just a posh way of saying speed play). And this slightly rude sounding type of run is a good testing ground for changing gears and in-race speed. Remembering some sage advice from an article about always training within myself, today's fartlek wasn't really balls to the wall, yet I felt good stepping on the gas when the situation calls for it.

Day 9 (Botanical Gardens)

Run to Youth Park (warm up)

1hr fartlek (moderate)

Shoes: Brooks Launch (older)

Overall, it's good to find that my legs and body were less lethargic than the last 2 or 3 workouts. I also kinda 'felt' my form was better, especially my arm carriage, but then I can't really be sure till I get someone to video me while running.

Track 1 Peter 0, Day 8

Since I have a steamboat appointment later in the evening, I decided to do my workout at the USM track. Oh yeah, in case anyone would think that I am too ashamed to mention that I overslept again, it was raining so I couldn't run anyway. Pffftt.

I decided to do some 200s with generous recovery, sort of a true speed workout mentioned in one of the posts here. Anyway, 'speed' turned out to be the misnomer of the day as far as I was concerned by the end of the workout. To avoid embarrassing myself, I will keep the times to myself :P.

Day 8 (USM track)

10min grass (warm up)

4x200 (last 3 all out but relaxed, long recovery ~6min)

10min barefoot

Shoes (for the shod portions): Brooks T5

While the recommended recovery was as long as it takes to fully recover, my legs were getting heavy even with 5 minutes worth of rest, especially for the last 2 reps. Nevertheless, the positive side of me wants to think that this is due to a lack of speed training on my part and consequently my current form is just temporary. *fingers crossed*

Despite my low training load, I went on to gorge at the steamboat do later, just an extension of my elevated appetite really.

Semi-aborted run, Day 7

Barely a week into my new training regime and I have already nearly fallen off the wagon. In my defence, I didn't sleep well at all last night, and I passed off 20 minutes of lying on the bed as an afternoon nap. The signs were bad from then on, I really had to force my ass outta the door. I thought things would get better as I ran. My initial plan was to do more than an hour over a hilly course. That sounds like a fat joke now. Barely halfway up the first hill, my body was telling me to pull the plug. So what to do? I decided to recycle it into a hill sprint work out, one which I had planned for tomorrow morning (morning runs? for Peter? another big fat joke HAHA).

Day 7 (Botanical Gardens)

Run to Youth Park (warm up)

Run to Botanical Gardens (medium run epic fail = 2nd warm up)

10x10sec hill sprints (all out, long recovery)

Run back to Youth Park

Shoes: Brooks Launch (newer)

On the way back, I had the good fortune of pacing with Tong, who was doing the second half of his 13k run. Even then, I had to struggle to keep up. Oh yeah, did I mention he's more than twice my age? I don't know whether to be in awe or sorrow.

Tough day at the gardens, Day 6

Once again I couldn't wake up in the morning. And yet again, I had to really tear myself out of a afternoon nap induced stupor to run in the evening. It's all starting to sound like a broken record huh? Anyway, I followed the Payton Jordan Invitational Track Meet live on flotrack earlier in the afternoon and got pretty fired up, so that was the sleep-demon/demotivation kicking weapon of the day.

Day 6 (Botanical Gardens)

Run to youth park (warm up)

1 hr fartlek (moderate)

Shoes: Brooks Launch (older)

Fartleks are usually moderate intensity runs for me, but somehow today I was feeling it even within the first 15 minutes. It might have been the added mileage load rearing its head or maybe Kang was really putting the coals on. Either way, with three quarters of the way to go, that wasn't a good sign. The DNF demons were ever present but I just blanked my mind and focused on each intense part while taking advantage of every single lull in pace. There was not much self initiated surging or extras today. I finished up with a sustained surge for the final stretch back to Youth Park, but I still got my ass kicked by 2 Masters runners. Tsk tsk.

Indoors vs myself, Day 5

Once again, I missed my Sunday morning long run. This time it was due to some unfortunate delays while crossing the dream-reality border. Serious, the dream was just that good.

Anyway, I decided to make up for it with an afternoon session at the gym, albeit with some fierce struggle with my dreams again. Darn, my dreams seemed determined to prevent me from training. Must do something about that.

Day 5 (gym)

1hr progression run (hard, treadmill)

Shoes: Brooks Launch (newer)

I really wanted to go long today, something like over 20k. Unfortunately, whenever I run on treadmills, it's always touch and go. Many people would say treadmill running is boring, and I will tell them that they are ABSOLUTELY RIGHT! Most of the time I only have my reflection for company, and there are definitely no eye candy at my gym (unless you are into aunties and uncles la). So alleviate the boredom, I tend to play with the buttons. Unfortunately that means the run will only get faster or harder. Go figure, I have a masochistic streak. 1 hour is definitely good, in fact it's the longest I have run indoors.