Pampered by tracks

21 Feb 2014, 27C, cloudy.
Morning 6.3km recovery run in Pasir Ris Park. Evening 10.7km track run in MJC. I'm a kind of addicted to track running because of the so luxurious pampered feeling for barefoot running. No worry of gravels, glass and uneven terrain. Just focus in running, focus on form. I slowly warm up from 8min pace, after 2miles I just reached 6:20/km pace under MAF HR (140). The best MAF pace 6:08/km was in 5th mile. It seemed I slowly picked up my speed.

New Running Pattern To Balance Life

20 Feb 2014, 27C, sunny.
Morning recovery run 6.3km. The stiff calf was relaxed after 5km. I only realized it took more time to warm up in the morning than evening, and heart rate tended to be higher. No wonder Seikiya only run 5km in the morning, and left most mileage in evening. It was a good pattern I could adopt in the future. 6.3km jog to warm up body for a fresh new day, no need to get up too early and keep sufficient sleep. Evening take wife and kids to MJC track: a good place for longer workout while keeping kids within sight. And my wife and I could also coach them to run.
This evening I need to attend last meeting for coming NE Run. So my wife took kids to MJC alone. But soon they came back because Feican fell and broke her knees. I clean her wounds and found it OK. Kids need to be carefully attended.

Family barefoot fun run

19 Feb 2014, 27C, sunny.
1st time 2 runs in a day, morning 6.3km recovery run, evening 9.6km easy with fartlek bursts. My wife and my two princess also join me in evening run @ Meridian JC. They enjoyed the barefoot fun in the track. I paced Feican for 5 laps to encourage her run slow to conserve stamina, and finished with an 100m dash. The I proceeded with my training. Later Feican found a boy at her age, then competed with him, added a few laps mileage. Quite impressive. But her form is no longer as natural as 3 yrs ago when she used to play in barefoot. She developed a few bad shod habits, e.g. tread heavily, slap the ground...I asked her to run silently and swiftly. It will took some time to get her back again.

Yasso 800

18 Feb 2013, 27C, sunny.
Good news is I finally received Garmin310XT ordered from Amazon US. Too pity I can not use it in my evening run because it had yet to be charged.
I jogged to Meridian JC (just two blocks away from my flat), and began planned Yasso800. It was 1st time I ran in the tracks of MJC. The track felt very soft and extremely barefoot friendly. I warmed up with 20min jog, slowly pacing up from 7:30/km to 5:30/km. Then began 10 sets of 800m interval, I managed to run at a confortable pace of 4:45/km, and with 3'45" jogging (~6:10/km pace) in between. It wad the "comfortably hard" feel and only till the last two intervals I breathed a little bit hard. My calf still very stiff since Sunday chasing with Simin. So after all I could not reach 4:42/km interval pace for 3:45 marathon target timing. But what is most successful is I completed the whole workout with perfect form.
Tomorrow I'll try my new watch.

Garmin Dead II

13th Feb 2014, 10km.
14th Feb 2014, 10km.
15th Feb 2014, 10km run in afternoon, followef by a 40min swim, 1.6km run back home. Unfortunately, my Garmin 305 dead after lap swim. Suspect due to the worn out of side buttons. I don't blame its IPX water resistance.
16th Feb 2014, 9.5km run in 45min with PRPR (Pasir Ris Park Runner, formerly know as Elias CSC running club). I wore Garmin Swim to clock to timming, unfortunately, the band was broken and the watch dropped, then after I pushed button to save the workout, it stopped woking and shown "please wait" ....This unit I purchased in Aug 2012, only 1.5 years and I did no more than 1 swim per week, the band should not be so fragile since it marked as a professional lap swim watch. A cheap Timex Ironman watch (~USD30) could stand more the two years lap swimming!
In two consecutive days both my Garmin dead. From tomorrow, I will be training without watch until my 310XT shipped to Singapore (I ordered from Amazon 1 week ago, only cost USD159). Should I trust Garmin.

Athletic Health Screen Results

12 Feb 2014, 27C, partly cloudy.
Today I had an appointment in CGH to follow up my heath screen three weeks ago.
The results was possitive. The most important thing in this screen was heart related. EKG and 2D Echo found my heart was normal in function and measurement. No LVH (left venticular hypertrophy) was found. LVH has recently found to be close correlated with SCD (sudden cardiarc death) which has been increasingly common seen in distance running races. The famous Born To Run character "Cabalo Blanco"'s death was also suspected to be LVH. To avoid LVH, training under MAF (HR below 180-age) is a must be. And annual EKG mearsurement is required to find potential heart abnormal. It was green light to me to proceed to next episode of long distance running. But safty always the first thing. As the doctor suggested, I will wear HRM all along.

Break for Chinese New Year

9 Feb 2014, 25C, cloudy.
After 10 days rest during Chinese New Year. I resume run today with Elias CSC. Despite the annoying itchiness in 1st 15min, I paced well in the rest of run, 9km in 1:12 with my wife. 
The difference between Sekiya and I is I can yet integrate run in my daily life, in busying celebrate holiday with family. So I'm still an amateur.