Wednesday, October 19, 2005

Speed Workout

Arrived at Kpg Pandan track at 6pm and the weather was pretty hot. Only a handful of runners were training due to the fasting month by our muslim friends.

I jogged around the football field for about 2km followed by a light stretching. I felt good as the pain at my tendon has subsided.

Today we welcomed a new friend from Ghana joining our group. His name is Richard. This young gentleman can really run. His target is to dip below 33 minutes in 10km. I'm sure he will achieve it with ease!

Slowly the group turned bigger and the weather turned out colder as the result of the shading of some dark cloud.

As usual Coach Chan asked us to run one easy round of 400m and another round of 50m slow and 50m fast for warm up.

We were required to run 3km for 2 sets. Coach gave me a target time of 13 minutes. I did 12:42 and 12:44 respectively, well below the target. The second set was tough! Before the start, I thought I wouldn't be able to sustain the time I set in the first set as I was running out of energy. I somehow managed to stay focus and maintain it throughout. What a good mental training!

After a short break, we ran 400m for 4 sets at 2:10 interval. My timing was 1:40, 1:36, 1:33 and 1:20 respectively. I always like to run 400m as I can use and train my muscle strength.

We finished the day with an easy 1,200m warm down.