Hmmm, is mileage from having two short runs a day worse off, equivalent, or better than one longer run?
Did a relaxed wake up run in the morning (50min).
Did a relaxed chill-out run in the evening (108min).
What does that add up to?
Tuesday, January 8, 2013
Sunday, January 6, 2013
Discovering Venus Drive
Refused to get out of bed this morning. My 自然醒 (to be awakened naturally) strategy resulted in me tumbling out of bed close to noon. The sun was blazing through my window and neutralised the air-conditioner in my bedroom. Too hot to run, I decided to wait until it was cooler in the late afternoon to hit the trail.
I started at 3pm, not too bad, there was some overcast alternating with sunshine. Wore my TNF shoes today, and they were so much lighter than my Salomons, my legs took flight and found a nice, strong cadence. It helped too that the trail had mostly dried up over the weekend.
I ran into Durian Loop to avoid the heat, and did my usual route to MR. On the return, I randomly decided to explore the Venus Drive trail, after seeing the signage all the time. It was my first time going into that path despite my years of running at MR. I was curious to see where it led to.
It turned out to be a nice and pleasant little path. Fairly tranquil. First it snaked along the Singapore Island Country Club, then it filtered off to a little trail that reminded me of the 'terrain' at Durian Loop. The path ended at an open carpark - and now it all clicked. I always meet people who come into the Tree Top Walk from that (nearest) carpark, or people who get to the Ranger Station and are desperate for the shortest way out. The Venus Drive carpark was their answer.
The signage at MR said it was 2.4km, but based on my run time, I estimated that it was only about 3km in total, to and fro. Or about 9min each way. That made it a just-nice distance and timing for an impromptu detour or extension in future. Not overly taxing and still within the water-support point of the Ranger Station thereafter.
The weather started to cool down as I headed back. I was pleasantly surprised to still see a number of casual joggers and hikers in MR, especially families (typically the ang-moh ones) with children enjoying the nature.
I also noticed recently that there were many more young monkeys along the route. I guess the mating and birth season must have been late last year, and the young ones are starting to come out and play.
Lovely way to decompress and end the weekend. :)
I started at 3pm, not too bad, there was some overcast alternating with sunshine. Wore my TNF shoes today, and they were so much lighter than my Salomons, my legs took flight and found a nice, strong cadence. It helped too that the trail had mostly dried up over the weekend.
I ran into Durian Loop to avoid the heat, and did my usual route to MR. On the return, I randomly decided to explore the Venus Drive trail, after seeing the signage all the time. It was my first time going into that path despite my years of running at MR. I was curious to see where it led to.
It turned out to be a nice and pleasant little path. Fairly tranquil. First it snaked along the Singapore Island Country Club, then it filtered off to a little trail that reminded me of the 'terrain' at Durian Loop. The path ended at an open carpark - and now it all clicked. I always meet people who come into the Tree Top Walk from that (nearest) carpark, or people who get to the Ranger Station and are desperate for the shortest way out. The Venus Drive carpark was their answer.
The signage at MR said it was 2.4km, but based on my run time, I estimated that it was only about 3km in total, to and fro. Or about 9min each way. That made it a just-nice distance and timing for an impromptu detour or extension in future. Not overly taxing and still within the water-support point of the Ranger Station thereafter.
The weather started to cool down as I headed back. I was pleasantly surprised to still see a number of casual joggers and hikers in MR, especially families (typically the ang-moh ones) with children enjoying the nature.
I also noticed recently that there were many more young monkeys along the route. I guess the mating and birth season must have been late last year, and the young ones are starting to come out and play.
Lovely way to decompress and end the weekend. :)
Saturday, January 5, 2013
A Long Run is Like Eating Sashimi
I think this would be my last longish run before the HK100.
Lazily woke up at 9am, ate a little bun, and started my run before 10am. The trail has somewhat dried by then, and it was not splish-splash-muddy. I managed to clear two loops in MR and head back. Shoes relatively dry and intact. Bumped into Yihui, Jane and Li Hui separately. Good to see the girls again, all looking so cheerful.
This formula of mine seems to work so far. Buying a milo from the vending machine on my second loop and drinking it before heading home. I have not 'hit the wall' or bonked yet on my last couple of 30+km runs.
My route goes something like this:
1. Run from home to Rifle Range to MR
2. Head to the Ranger Station to top-up water
3. Run back towards the Jelutong Tower and wooden boardwalk to complete the loop.
4. Pit-stop at Visitor Centre, toilet and top-up water
5. Continue to Ranger Station, top-up water
6. Continue on 2nd loop
7. Pit-stop at Visitor Centre, toilet and top-up water, and buy a pack of Milo :)
8. Continue to Ranger Station, top-up water
9. Turn out to Bukit Timah, down Rifle Range, and home.
That would be about 32-33km.
It suddenly occurred to me during the run, the reason why I love my long slow runs. I have always wondered, is it 'wrong' not to want speed, or is it 'lazy' not to push my pace and breathe hard? There is always that guilt element, like why is my timing not improving, or how come everyone else is getting faster or overtaking me....
Then it sort of hit me that I actually enjoy my LSDs. A long, slow run is like having a large plate of sashimi, to be savoured slowly, piece by piece, and step by step. One does not devour all the fish at one go. The satisfaction comes from slowly chewing and feeling each sashimi slice melt in your mouth. Just as there is happiness in hearing the steady crunch of every foot step and going through each step. The longer I run in comfort (= not panting), the happier I get. I must be weird..... but happy. :)
Lazily woke up at 9am, ate a little bun, and started my run before 10am. The trail has somewhat dried by then, and it was not splish-splash-muddy. I managed to clear two loops in MR and head back. Shoes relatively dry and intact. Bumped into Yihui, Jane and Li Hui separately. Good to see the girls again, all looking so cheerful.
This formula of mine seems to work so far. Buying a milo from the vending machine on my second loop and drinking it before heading home. I have not 'hit the wall' or bonked yet on my last couple of 30+km runs.
My route goes something like this:
1. Run from home to Rifle Range to MR
2. Head to the Ranger Station to top-up water
3. Run back towards the Jelutong Tower and wooden boardwalk to complete the loop.
4. Pit-stop at Visitor Centre, toilet and top-up water
5. Continue to Ranger Station, top-up water
6. Continue on 2nd loop
7. Pit-stop at Visitor Centre, toilet and top-up water, and buy a pack of Milo :)
8. Continue to Ranger Station, top-up water
9. Turn out to Bukit Timah, down Rifle Range, and home.
That would be about 32-33km.
It suddenly occurred to me during the run, the reason why I love my long slow runs. I have always wondered, is it 'wrong' not to want speed, or is it 'lazy' not to push my pace and breathe hard? There is always that guilt element, like why is my timing not improving, or how come everyone else is getting faster or overtaking me....
Then it sort of hit me that I actually enjoy my LSDs. A long, slow run is like having a large plate of sashimi, to be savoured slowly, piece by piece, and step by step. One does not devour all the fish at one go. The satisfaction comes from slowly chewing and feeling each sashimi slice melt in your mouth. Just as there is happiness in hearing the steady crunch of every foot step and going through each step. The longer I run in comfort (= not panting), the happier I get. I must be weird..... but happy. :)
Thursday, January 3, 2013
Double Trots
Had a rest from running yesterday, figured I had enough mileage over the new year's break and should spare my legs for a day. Went for a nice long massage instead. It was the first day back at work and I already felt like I needed another break....
Ran along Rifle Range Road this morning. Nice cool morning after last night's rain. Easy run, 50min.
Decided to haul myself down to MF tonight as well and ended up trotting along for an hour. Two loops around Alexandra - Telok Blangah St 31. Another breezy evening, after this afternoon's downpour. One of those "lost in my thoughts" kind of run. Brain decompression, nice.
Ran along Rifle Range Road this morning. Nice cool morning after last night's rain. Easy run, 50min.
Decided to haul myself down to MF tonight as well and ended up trotting along for an hour. Two loops around Alexandra - Telok Blangah St 31. Another breezy evening, after this afternoon's downpour. One of those "lost in my thoughts" kind of run. Brain decompression, nice.
Tuesday, January 1, 2013
New Year Greetings!
First day of the year. First run of the year.
It was a total washout yesterday, as the rain stormed down the entire day, non-stop. I thought the trails would be a mud pool today, but it was surprisingly clean and dry. Cleaner than the previous days that I ran. The rain must have washed away all the top layers of loose sand, mud and accumulated slosh. How apt, to start the run on a (quite literally) clean slate too!
The weather alternated between sunshine, overcast and drizzle. I managed about 32-33km, two loops of MR and back home. Along the way, I ran past 3 monitor lizards (in sizes S, M, L), 2 skinks (eeeiu...), and 1 yellow-green pencil thin snake, which slithered away to the side as I approached and continued looking out for edible prey. I suppose the rain yesterday must have thwarted their plans and it was a good day to be out for some sun-tanning and food.
I also bumped into a couple of familiar trail-ultra faces. Good to see like-minded folks, lost in our own contemplative solo runs. It was that sort of "Hi, happy new year" moments, running past one another, perfectly understanding why the other runner was also out in the trail.
Strangely, my stopwatch clocked about 4-ish hours for the run, but my watch was about 5h since I left the house. I must have mysteriously lost 30min at pit-stops...! Anyhow, by the time I got home, I was quite a shade darker, courtesy of the random sun.
Great to start off the year with a run, and looking forward to more good long runs.
It was a total washout yesterday, as the rain stormed down the entire day, non-stop. I thought the trails would be a mud pool today, but it was surprisingly clean and dry. Cleaner than the previous days that I ran. The rain must have washed away all the top layers of loose sand, mud and accumulated slosh. How apt, to start the run on a (quite literally) clean slate too!
The weather alternated between sunshine, overcast and drizzle. I managed about 32-33km, two loops of MR and back home. Along the way, I ran past 3 monitor lizards (in sizes S, M, L), 2 skinks (eeeiu...), and 1 yellow-green pencil thin snake, which slithered away to the side as I approached and continued looking out for edible prey. I suppose the rain yesterday must have thwarted their plans and it was a good day to be out for some sun-tanning and food.
I also bumped into a couple of familiar trail-ultra faces. Good to see like-minded folks, lost in our own contemplative solo runs. It was that sort of "Hi, happy new year" moments, running past one another, perfectly understanding why the other runner was also out in the trail.
Strangely, my stopwatch clocked about 4-ish hours for the run, but my watch was about 5h since I left the house. I must have mysteriously lost 30min at pit-stops...! Anyhow, by the time I got home, I was quite a shade darker, courtesy of the random sun.
Great to start off the year with a run, and looking forward to more good long runs.
Monday, December 31, 2012
Reflections of 2012
It is that time of the year, when one takes stock of all the things that have been done (or not), events that happened, people who come into our lives, count our blessings and look forward to the next year.
2012, on hindsight (which is always 100% perfect), was an absolutely crazy year on all account. Every year I try to top the previous year, but this would be hard to match.
2012 was a pure running year for me. It was the first year that I did not have an ironman race, happy to hang up my goggles and bicycle and lace up my shoes instead. Trail running is my first love, the sense of being alive in nature is hard to beat. This was also the year that I started a new routine in my new home, having moved in auspiciously on 31-Dec-2010. I love love love being able to tumble out of bed, get dressed and hit the trail within 2min of my gate. I love my little 小山洞!
It was a year that I foolishly signed up for and completed my first 100k trail ultra at the HK Vibram 100. I missed the trophy cutoff by 50min, but still finished within the overall race time limit. It was a strong reminder to self about mental perseverance, I was that close to giving up at 60km, but thankfully did not. Then it was back to HK again within two weeks for our annual marathon and shopping pilgrimage. A few months later, I found myself at the Jeju 80km trail event. That was a tough race, and we were stopped at 50km. It was worth the experience, I had never expected to be running up Mt Halla, amongst colour-coordinated obasan-trekkers, nor to be skidding in snow and slush for a good part of the race. The next trail race was our local TNF100, where I managed to clock my PB for the 50km, kudos to the good weather.
The penultimate to end the year was my climb at Mt Chulu East (6,584m) in Nepal. We were extremely lucky to have missed the bad weather and snowfall by a day, and managed to summit and descend to Base Camp before the snow carpeted everything. I love being in the mountains.
Studies-wise, 2012 was also the year where my classmates and I decided to bite the bullet and take on a full load during the special semester. That meant attending classes 4 evenings per week, getting through the assignments and projects. Translated: absolutely no life, no dinners and huge stresses. We cramped the schedule and took our 8h-long Capstone exam. I was extremely surprised to be graded the Best Capstone Paper, that was a nice bonus. Four more months to graduation...!
Work was equally demanding, if not more, in 2012. Lots of traveling in the first half of the year, and many new projects which had no precedence to follow (= much brain-juicing for ideas). I also did my first 360-degree evaluation, and it was a sobering and humbling moment to read the report. But it was also a good opportunity to reflect on how to and areas of improvement. It was not an easy transition or learning curve, but I was glad to have the support of good colleagues and boss. It was also a year of thinking through what I wanted to do, where I wanted to go and so forth. A lot of self-discovery, and learning to work with different people. The bright spark in work was the OD Certification Programme that I managed to get myself onto, after months of mulling. There was so much positive energy from the trainers, classmates, and knowledge to learn from everyone. No regrets being on the Programme.
On the personal and family front, many many events happened as well, which I would not openly pen here. Suffice to say, there were many sobering moments and reflections.
As the clock counts down to 2013 in another 5h, what would the new year bring?
2012, on hindsight (which is always 100% perfect), was an absolutely crazy year on all account. Every year I try to top the previous year, but this would be hard to match.
2012 was a pure running year for me. It was the first year that I did not have an ironman race, happy to hang up my goggles and bicycle and lace up my shoes instead. Trail running is my first love, the sense of being alive in nature is hard to beat. This was also the year that I started a new routine in my new home, having moved in auspiciously on 31-Dec-2010. I love love love being able to tumble out of bed, get dressed and hit the trail within 2min of my gate. I love my little 小山洞!
It was a year that I foolishly signed up for and completed my first 100k trail ultra at the HK Vibram 100. I missed the trophy cutoff by 50min, but still finished within the overall race time limit. It was a strong reminder to self about mental perseverance, I was that close to giving up at 60km, but thankfully did not. Then it was back to HK again within two weeks for our annual marathon and shopping pilgrimage. A few months later, I found myself at the Jeju 80km trail event. That was a tough race, and we were stopped at 50km. It was worth the experience, I had never expected to be running up Mt Halla, amongst colour-coordinated obasan-trekkers, nor to be skidding in snow and slush for a good part of the race. The next trail race was our local TNF100, where I managed to clock my PB for the 50km, kudos to the good weather.
The penultimate to end the year was my climb at Mt Chulu East (6,584m) in Nepal. We were extremely lucky to have missed the bad weather and snowfall by a day, and managed to summit and descend to Base Camp before the snow carpeted everything. I love being in the mountains.
Studies-wise, 2012 was also the year where my classmates and I decided to bite the bullet and take on a full load during the special semester. That meant attending classes 4 evenings per week, getting through the assignments and projects. Translated: absolutely no life, no dinners and huge stresses. We cramped the schedule and took our 8h-long Capstone exam. I was extremely surprised to be graded the Best Capstone Paper, that was a nice bonus. Four more months to graduation...!
Work was equally demanding, if not more, in 2012. Lots of traveling in the first half of the year, and many new projects which had no precedence to follow (= much brain-juicing for ideas). I also did my first 360-degree evaluation, and it was a sobering and humbling moment to read the report. But it was also a good opportunity to reflect on how to and areas of improvement. It was not an easy transition or learning curve, but I was glad to have the support of good colleagues and boss. It was also a year of thinking through what I wanted to do, where I wanted to go and so forth. A lot of self-discovery, and learning to work with different people. The bright spark in work was the OD Certification Programme that I managed to get myself onto, after months of mulling. There was so much positive energy from the trainers, classmates, and knowledge to learn from everyone. No regrets being on the Programme.
On the personal and family front, many many events happened as well, which I would not openly pen here. Suffice to say, there were many sobering moments and reflections.
As the clock counts down to 2013 in another 5h, what would the new year bring?
Sunday, December 30, 2012
Festive Running
Thank goodness for the long xmas and new year holidays. Happy to be out running the trails after our Nepal trip.
Pre-Xmas Sat: did my usual loop 22-23km
Pre-Xmas Sun: recee-d the BT trails for routes for a corporate climb that I'm organising. Ah-ha! Now I know where all the trails lead to and how they inter-connect! Including where the "Summit" trail from Wallace education centre goes. I've always ran past the opening but never knew where it went.
Xmas eve: again, my usual route
Xmas day: one more time, bliss
The weather has been gorgeous in the past week, cool and not too humid. Parts of the trail were splish-splosh muddy though, after intermittent downpours. I had a hard time washing and getting my shoes dry in time for the next run.
Pre-New Year Sat: long run, 36-37km, woohoo!
It was a perfect day. In the zone, totally. Great weather, legs were finally back in rhythm after Nepal, breathing in sync, and no low-sugar bonking. Ran to MR, did two complete loops, back to Belukar and Zhenghua, and the BT MTB trail. It was one of those I could have gone on forever days. Loved it.
Pre-New Year Sun: usual route, but with Durian Loop
Strangely, Durian loop smelt of jackfruits instead of durians. There was the annual MR-Ultra event at MR today. Happy to spot many familiar Ultra faces, as well as new faces taking on their first ultra. The weather was still cool, though there were bouts of light drizzle and sunshine. Spotted a bruise on my foot arch, the result of overly tight shoelaces from yesterday.
Looking forward to another two days of lazy trail runs. :)
Pre-Xmas Sat: did my usual loop 22-23km
Pre-Xmas Sun: recee-d the BT trails for routes for a corporate climb that I'm organising. Ah-ha! Now I know where all the trails lead to and how they inter-connect! Including where the "Summit" trail from Wallace education centre goes. I've always ran past the opening but never knew where it went.
Xmas eve: again, my usual route
Xmas day: one more time, bliss
The weather has been gorgeous in the past week, cool and not too humid. Parts of the trail were splish-splosh muddy though, after intermittent downpours. I had a hard time washing and getting my shoes dry in time for the next run.
Pre-New Year Sat: long run, 36-37km, woohoo!
It was a perfect day. In the zone, totally. Great weather, legs were finally back in rhythm after Nepal, breathing in sync, and no low-sugar bonking. Ran to MR, did two complete loops, back to Belukar and Zhenghua, and the BT MTB trail. It was one of those I could have gone on forever days. Loved it.
Pre-New Year Sun: usual route, but with Durian Loop
Strangely, Durian loop smelt of jackfruits instead of durians. There was the annual MR-Ultra event at MR today. Happy to spot many familiar Ultra faces, as well as new faces taking on their first ultra. The weather was still cool, though there were bouts of light drizzle and sunshine. Spotted a bruise on my foot arch, the result of overly tight shoelaces from yesterday.
Looking forward to another two days of lazy trail runs. :)
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