Post -168K Recovery Run

I did not run since doing the 45km escort run in the 168km Run-Round-Sin Ultra-Marathon. Almost 3 days of rest. This evening was supposed to be my recovery run, and I was at SAFRA MF to join in the training run to Kent Ridge Hill.

I put on my Patt Strap for protection again, and got some medical tape from Akira prior to the run. The tape was supposed to be used by atheletes, and Akira mentioned that the Japanese Olympic team uses them too...hmm, maybe I will try it when I get home. There was quite a number of runners, including new ones today. I also passed the SgRunners T-Shirts to CheeryRunner aka Jaime, JustDoIt aka Bernard, and alanyeo. I started off easy, and soon edged up after depot road. Ran quite smoothly along Alexandra Rd, through Jln Hang Jebat, then crossing the newly constricted highway into Science Park leading up Kent Ridge Hill. No pain in my ITB and knees, and I was taking small steps and increased cadence. Also trying to improve my running posture, to prevent furture strains and injuries.

Upon hitting Kent Ridge Hill, I decided to slow a little (to avoid my ITB from flaring up) and ran along with Jaime. We ran up and down the hill at Kent Ridge with good fast, short strides, chugging up the hills like a choo-choo train, and breathing deep to recover on the down slopes. My knees ached a little on the down slopes, and I tried to increase cadence and run faster down. It seemed to work with this style, as advised in Chi Running. After 3 laps, we then ran towards the top, took a sip at the toilets, and proceeded to run back down. At the top, we saw a large group of Hash Harriers who were celebrating their finished run with beer from a van. We exchanged some greetings, and the few of us proceeded down the slopes, out into Pasir Panjang Road, then to Telok Blangah Road and back to SAFRA ClubHouse. As I ran down the steep slopes from Kent Ridge Hill, my knees did ache a bit, but it was bearable. The ITB pains did not come about, and I was able to finish the entire 13km in quite good form. Of course, my breathing was easy and smooth. A good recovery run indeed. I plan to do a short, flat run this Thusday and then meet up with SgRunners for our Run-Together-Session this Sunday at the East Coast Park. I look forward to doing a LSD with the SgRunners' folks (25 people or more expected) then.

Distance Ran:13km ___Time:1hr15min____Pace:5:46min/km
Average HR:EASY___Max HR:EASY__KCal:950KCal est.