The past few days...

Monday marked the end of the 2 weeks that my sin-seh asked me to lay off running (but I have already done more than 100km during this time..haha).

I did a very easy 10km reovery run with Beverly on Monday. Prior to the run, I still have the after effects of the 21km on sunday. After the 10km, it was as though I had new knees...Wow...

I joined the SAFRA MF Runners for interval training on Tuesday. I originally didn't want to go down to the track, but changed my mind, and joined in a fun session to do 6 laps of 800m. Ran 4km to the stadium track as a warm up, and then 4km back from the stadium to the clubhouse after the run. So a total distance of about 13km. I did not go high speed during the intervals, choosing to under-stride but practise increasing my cadence...averaging 3:35min for each 800m lap. Beautiful thing is no more knee pain at all during the entire 13km duration. I hope this marked the beginning of the healing of my ITBS.

Thusday: I did a fast-paced long run of 17km from SAFRA to Botanic Gardens and back. Quite a large turnout this evening with the StanChart marathon training program gaining momentum. I put on my Patt Strap, and wore my new Asics Cumulus to get adapted to the new shoe. Ran a reasonable pace of about 5:20min/km throughout. Somewhere on the downslopes in Botanic Gardens, I felt a slight tinge in my left knee. I slowed down, and it went away. Throughout the whole run, I minimized my stride and increased cadence. I could feel my quadriceps being used, and they were still sore from Tuesday's interval session. After 17km, I did not experienced any ITB flare-up, and even PF soreness was minimal. Great! I did more stretches and also did some leg-draining. Went for cheng-tng and mee-pok dinner, and heard from Alan Chao about his preparations for the impending StanChart Nairobi marathon. I will rest for the next 2 days before doing the 27km run @ Sentosa this Sunday.

Distance Ran:17km ___Time:1hr30min____Pace:5:18min/km
Average HR:162bpm___Max HR:195bpm__KCal:1297KCal