Just Keep TRI-ing

This was my firs interval after a month. I felt so sluggish and heavy. I mean literally heavy. I am 4 kg heavier now than I was a month ago. I cannot possibly get to my ideal race in time for Munich. I seemed to have lost the speed in my legs and I got tired by the end of the session. The programme was: 2 km Warm up, 5 x 1km in HR Zone 4; 3 min recovery jog in between, 2km cool down. Here how it went.   Split Time Avg Pace Best Pace Avg HR Max HR 1 3:58.6 3:59 3:44 178 184 2 3:59.6 3:59 3:34 180 186 3 4:15.9 4:15 4:00 178 185 4 4:14.6 4:15 4:02 179 186 5 4:26.3 4:26 4:08 179 184 The good thing was, the 3:58.6 i did in the first split was my new PB for 1km. Garmin data here: Interval by Syafei at Garmin Connect - Details Sure Can One Lah Syafei

I dad a great LSD session at my alma mater, University of Technology, Malaysia campus this morning. My heart rate and pace suffered from the hilly route. The highest point was the Observatory station hill at 126m. I am totally loving the change of scenery. It is so green and peaceful here. I forgot how beautiful UTM campus was. The campus is perfect for marathon training. The sprawling campus is perfect for LSD. Then there are many hilly terrain for hill training, nice flat loop around Lingkaran Ilmu for tempo and the spanking new stadium for track intervals. They also have a new olympic size swimming pool and gymnasium for cross training. They should be doing really well in the MASUM meet with all the facilities. I have recovered well from my half marathon last week, apart from a slight pain at the side of my right knee, I supposed at the point where the IT band connects with the knee. I hope it will heal completely before my next race this Saturday. LSD @ UTM by Syafei at Garmin Conn...

I was still tired from my 24 hours journey the day earlier and still suffering from the jet lag that I only managed to go to bed past mid night, with a help of Ezee Sleep, a concoction like its name suggest, was supposed to make you drowsy and help you to sleep I found on a 7 Eleven counter. Yes it works, but I kept waking up and only had intermittent sleep. Ezee Sleep My plan to enter the pen early did not work as I dozed off when I hit the snooze button on the alarm clock. I only went into the pen 15 minutes before the flag off. I started the race from the back of some 16000 strong crowd. I was trapped and had to weave through the crowd fighting for space to run.  The course was so narrow after 7 km, no wider than 2 meters on garden paths.  I had to run on the grass, concrete pavement and the road kerb. It was tiring and hard on my leg from all the lateral movements. I took my first gel at KM 8, and a capsule of Hammer Endurolyte at KM 10. There were so many sharp turns...

I will be super busy this week before my leave next week. I was also expected to stay back after work. So today I ran at 4.30 AM right after fajar prayer. It was a nice change. I haven't been running before work for more than a year. It was so refreshing and I was so energetic at work too. My HR was stable and the run was enjoyable due to an improved weather than the weekend. I dont have much for the remaining of this week as I am already start tapering for my SAFRA Army Half Marathon next Sunday. I am just going to take it easy and cant wait to have a break from work. Garmin Data here: 8 km zone 1&2 HR by Syafei at Garmin Connect - Details Sure Can One Lah Syafei

The race pack collection for The SAFRA Singapore Bay Run and Army Half Marathon was held this weekend at the Singapore Expo. I don't understand why the expo was held a week before the event and not on the same weekend. This surely not ideal for oversea's participants like me. Luckily I have my dear sister, Sariati in Singapore to do that for me. Thanks sis, sorry to trouble you but I am going to make you proud. Im so excited for my first race in Singapore.

Thanks to my friend, Hozumi-san who bought me these two Asics running top in Japan. It us impossible for me to get the right size here in Doha. The S size shirts here are still too big and I supposed I could squeeze another small human in the same shirt. I tested the Singlet few days ago and really felt the different. No more nagging loose fabric rubbing the skin and im so not into a baggy look. This singlet looks like what Malaysia's national athletes are wearing. I feel like a pro already. Well to be a pro you should at least look like one. Sure Can One Lah Syafei

I had a great interval session at Aspire Dome this evening. It was my first time running at the indoor track, but with the sweltering heat and humidity now plus I am training by HR rather than pace, I thought I give it a try. I made a right decision. My HR was so stable and I had a consistence HR, pace, cadence pattern through out the session. My programme was 8km (2 km Zone 1, 3 x 1 km Zone 3 with 2 mins jog at Zone 1 in between + 1 km Zone 4 and finish off with 2km cool down Zone 1). I got too carried away with the training and surprised on how easy it felt. I even had great time running in group, chatting and joking with Karl, Shawn, Paul, Tobias and JC. They called me a little pacemaker every time I took the lead after my 2 minutes recovery. Then they played chasing the rabbit game with me, I had to tell them that I was actually training. I lost count of my fast lap and ran an extra fast lap. I was waiting for the alert from my watch when I ran the last fast lap at Zone 4, but it d...