The week before was one of the highest mileage so far, 28.7 km to be exact. I didn't push myself further as I wanted to maintain around 30 km to let me body adopt to this mileage.
This week (the week that just passed) was supposed to be recovery week, sort of, with lower mileage. However, I joined a training group which organized a group training at hilly route of Lintang Bukit Jambul. I wanted to just run 5~6 km initially. But due to training group and most of the people still running, I ended up running close to 10 km. Since my pace was slow, I didn't feel that tired even after hiking up the Bukit Jambul Hill after the 10 km run.
I concluded the week with another 10 km race. As expected, the race was not well organized and very crowded after the merging of 5 km runners together with 10 km running at the final 2+ km. Anyway, I logged another good 10 km timing of 49:26" (5:14"/km pace) due to flat route!
I kind of able to know how to fuel myself this time as I had ~500ml of water before the run and 1 cup of Yogult. I was OK throughout the race.
I think I am in a very good condition now, ie. feel no pain even running at this pace. If I can keep to this performance and with my training plan until the APBIM, I think I can run my best HM this year.
Fuel:
1. 1 cup of Yogult with 75 kcal each 2 hours before the race.
2. 2 glasses of water 2 hours before the race with 500 ml of water mixed with 100+ carried with me until the race started.
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