28km

met up with the usualy gang at PA for the last two LSD before tapering in the next 3 weeks.

wanting to put up my foot pod this time, this will remind me to slow down when i am going too fast, especially in the beginning of the run. as i want to finish the distance in a decent time. but the worst thing happen, i couldn`t find my pod. omg did i lost it? not wanting to spoilt my mood for the morning lsd, i decides to procced without it, hopping to find it or ask joanne later.

reaching the location as plan, where i saw a new faces, bro shut. new comers. well, show me what you can do man! at 5am, we started off our run. Kops started with a fast paces in the first few K, then someone from the group said that this fellow just finish a 50km bike ride. wah liao, well i guess, that a norm for a IM training. i quickly catch up with him and talk about our japan trip planning.

a quick break at the Esplande toilet 3.6km, and we set off to out next break at the jetty at marine south. reaching there at about 1hr. still feeling good, but felt that this time, the pace is rather fast. regorg, and we move off to our next break at the ntuc. reaching there is about 17km. in 2 hrs, good timing. but still fast for me. siao liao, later how to follow their pace to complete the plan 34km. got to slow down liao. i think, they are going at 6- 6.15/km too fast for my standard.

after the rest has reorg, we start to run towards zouk. i begin to slow down alot this time and joanna caught up with me, we begin to run towards zouk where yankee and terence waited for us. upon reaching, i felt a pain on my 4th left toe. oh no, this is bad. when reaching, they decided to continue, i told them, i am otot, dun wait up. seeing the rest run, i decided to take it easy and not going to finish. 28km sound good enough today. adopt a walk and run style, i saw bee and kops when i reaching the river side pt, kind enough, they hand me a much needed h2o drink. thanks guys

Kops is having a bad time with his knees and he decided to walk back, wah this is first time for so long, i saw kops decided to walk back to start pt. he is really in pain. well luckily he got me and bee for company. hehe :P

we had a good talk about the forum, the training, etc etc, finally reached the bridge. out of the blue, terence had make his way back, wah he is fast le. yankee got cramps and had to slow down and joanna slowly but very steady make her way back. good for them to complete the last few 34km they needed.

next week, i really need this 34km run to complete the training then i had closely followed. hoping to complete my first SCSM 42,195km in a sub 5hr timing.

plans for next week

2km swim (monday)
CBD run (tuesday)
Swim1.5km, 10km run (thursday)
34km (saturday)

Reminder before next lsd:

bring foot pod
tie my shoes properly
review my socks
slow down in the first lap 7min/km
eat power gels at 28km
34km