29 August, Saturday
Participated Orange Ribbon Run as one of the sports ambassadors with Rachel, Raviin and Renuka. Rachel had a shin splint and was also nursing her injury. Haha! I must agree with her when she commented that we are really sisters, injured also around the same time. Anyway, we decided to just do a easy 10km run together. She suggested 5min pace. As I have no confidence in my stamina these days, I told her I will try to follow, and she can go ahead if I can’t keep up. It was hot and humid when the race started at 4pm. We started at an easy pace of 5:30″/min and gradually increased our pace. Rachel’s husband, Zili was still running with us initially but ran ahead after we reached Marina Barrage as he felt that it was too hot and wanted to quickly finished the run. I wasn’t really watching the time anymore after Rachel and I settled into momentum and started chatting as we run. The first half felt more tiring probably because I could feel the glare of the sun in my eyes. We found ourselves going faster at the 2nd half of the run and met a lot of 5km runners as we passed Marina Barrage. At the last 100m to the finishing line, Yvonne, who participated in the 5km category came running past and we witnessed her victory as she crossed the finishing line in under 20mins. And yes, we managed to complete the 10km in sub 50km run too. A very much enjoyable run and catch up with Rachel. Am also very encouraged that I do not feel any pain at all on my left heel when I was running. My pair of GT2000 really provides good cushioning and shock absorption. =)
30 August 2015, Sunday
Decided to hit Fitness First gym at West gate for active recovery. As the heel pain has returned after I finished running, I decided not to run but to use the elliptical trainer. After that, I went for an hour of RPM Challenge (spinning) class and lazed by the poolside. I can get used to spending Sunday like this.
31 August, Monday
1 September, Tuesday
Joined Jurong Safra Running Club on JW stadium for intervals. Workout was a pyramid: (400m, 800m, 1200m, 800m, 400m) x 2 sets.
Compared to the same workout I did a week ago (which I struggled through), I find myself more in control of the pacing and effort this time. Very happy to complete the workout feeling strong. Splits for the two sets: 1:35; 3:13; 4:55; 3:10; 1:31 and 1:30; 3:12; 4:53; 3:14; 1:28.
No pain on my heel when I did the intervals, but the pain returned once I took off my shoes and started walking. What bothers me is that the pain lingers and doesn’t go away till hours later. I find that icing the affected area helps. So I continued to ice my heel at night before I sleep and in the morning before work.
2 September, Wednesday
Active recovery at Fusionopolis Fitness First after work. I tried running on treadmill for 5 mins but my heel has yet to recover from the workout the day before and there was discomfort. Switched to elliptical trainer and I spent 45 mins on it before attending a 50 mins RPM class. Realised there was a 30 mins hardcore class after the spin. Curious what the class is about, I decided to try it out. Gosh! Hardcore indeed. It was high-intensity workout consisting of 15 mins cardio and 15 mins of conditioning. I was breathless and panting hard after just one set of cardio workout. This class activated all those muscles which I have been neglecting for the longest time.
3 September, Thursday
Still feeling discomfort on my heel so I decided to skip training with Safra Jurong and did deep water running instead. 45 mins of deep water running follow by 20 mins of swim. It’s really not the same as running outdoors, but I guess it’s the only way to avoid pounding and get fit while I’m at it.
4 September, Friday
Mileage for week 3: approx. 20 km