I finished the 21 km race with Kenneth with a time of 2 hrs 17 minutes. The finishers analysis indicated I had run in the "top" 53 percent of all runners. It was a slow time but OK as I was not planning to run a fast time.
The last 2 days had been hard training days. On Sunday, I did a rare speed training session at Klang stadium.
- I started with 6 x 400 m continous run at 2 min pace per lap.
- Then 3 x 400 m at 2 min lap with 200 m walk break in between.
- Not satisfied and with left over energy, I ran another 2 x 400 m with Azli at slow pace.
- Then another 3 x 400 m with Kong at 2 min 10 seconds per lap .
- Total distance = 14 x 400 m = 5.6 km.
After completing the runs, I did some stretching and sweat was dripping down my legs. Nevertheless it felt great to do an ocassional fast training runs.
On Monday, I managed to leave the office at 5.30 pm. After yesterday's speed training and the good feeling , I decided to run at a fast pace. I ran 5 x 1.3 km at 7 min 12 seconds per lap (total 36 minutes for 6.5 km). Whenever I felt my pace was slackening off, I mentally pushed myself to maintain pace. Uphill I speeded up a bit and going downhill, I relaxed the pace. After 6.5 km, I was dripping with sweat but it felt good.
Sometime later, I came across Jamie and Justine and I joined them for an easy 2 km run.
I sweated more than usual over the past 2 days with 2 consecutive fast pace runs. This evening I am going to take it easy and do an easy run.
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