week 10 and the beginning of race pace effort training

i am back after 10 days of holiday and retreat.
10 days of play and feasting
and 1kg heavier despite of the heaving shopping and occasional hike schedule
now it is back to training!
but since i have not worked out much apart from that 45min session on the treadmill and 3 hrs of easy hike, i need to [...]

workouts for the 12 and 11 week to marathon… less than 3 mths

last week was a good week for training.
almost rain but did not.
and we did the long run on sat 730am.
i think we ran a little longer than 18km… B1 fort road car park to SAF yacht club for the turn around…
there were new faces for training. hope to see all of you this week [...]

13 weeks to singapore marathon, is it time for new shoes?

was away for working retreat last weekend and missed the long run on sat.
i was not the only one who was not there!
missed most of my friends….
the thurs mt faber has poor responds too. transport and timing and if you are late, you will missed the group.
i will be having the tues and thurs session [...]

5th sept 2009 long run…

there are less than 10 runners who have signed up so it was not efficient to have the organisers set up water stations etc.
however the run is still on at 730am!
15km for marathon and 1/2 marathon too.
all will meet at fort road car park.
the route will be from start of fort road turn around to [...]