My first two Interval Trainings

I had been reading about interval training on and off but have not really tried it out seriously.  Initially, I did try to run fast and slow intermittently and thought that was interval training.  However, after reading more regarding interval training in more details, I realized that my fast interval wasn't fast enough.  So, I decided to try real interval training more seriously.

By reading a few articles on interval training, I figured out that my fast interval pace should be around 5 min/km.  I plan to use this as my starting target.  With the help of my FR220, I set up for 5x interval run with 400m.

In the first trial, I thought I could manage the 5 min pace well and thus I just set the rest time of 1 min.  Unfortunately, this wasn't the case in my first trial.  Although I could complete 5x of interval, but the last 2x was slower than my plan.

Here's my splits:


Looking at the results, I concluded that my fast interval was too fast, and probably my slow interval was too short.

So, I adjusted the setting so that the slow interval is also following the distance of 400m and go for second trial after one week.

Unfortunately, the result is even worse.

Here's my splits:


Same issue as before, my fast interval is too fast.  I should learn to control my speed better.

I couldn't continue after three times due to heel pain.  After going though some self-diagnostic, I think I had a Plantar Faciitis.  I had it after the Penang Bridge Run and it become worse after the interval training.

I will reduce my mileage quite a lot going forward to prevent the injury before worse and come back to this interval training after I am free from injury.

My problem now is to control my pace to prevent further unnecessary stress to my body and leg!

My 1st Penang Round the Island Relay

I have been hearing and reading blog regarding this annual event and have not joined any.  As this is the relay of 12 runners, and I usually run alone, it is not easy for me to join this event.  However, starting mid of this year that I joined a group of runners, I was asked to join them to form a Mixed Team.  Just to try out what it is like, I agreed to join.

From what I read, all runners would be sent to their station at the beginning of the race.  So, I thought that would be the case for me.  However, I understand from one of the team mates that the rules have changed since last year that only the first 3 runners were sent to their respective stations at the beginning of the race.  With this arrangement, the runners at the last few stations would not be that tired waiting for their turns to run.

I was arranged to be at station#11, which would be hot by the time of running.  As this is the mixed team, last few stations would normally be run by male runners.

This year, the race started at 4am, one hour earlier than before.  Again, this is good for the runners at last few stations.  Our team captain made the arrangement for all the teammates to go from one station to another to cheer for other teammates.  This was very fun and excited.

To make it more exciting, as this running group formed 2 mixed team, we have a friendly match between the teams.

As planned, I reached the starting line at 3am.  I met a few friends there.  After getting our BIBs, we just hanged out at the place.  Right after the 1st runner took off, we sat in separate cars to go to station #2.  We were there at station#2 to see the pass over of baton to another runner.  After that, we went to another station.  This is the process until the last station.

As we were competing with another team, our team was losing probably around 15 mins until the sixth runner.  When the seventh runner from our team started the run, we just hope that we can close up the gap with another team.  To our surprise, our team runner overtook the other team at the last 100m before reaching station #8.  This really gave pressure to the runners after that!

Before the run, I have been told that runner #11 from the other team is a fast runner.  So, I just hoped that runner#10 either losing to another team or can give me 6 mins advantage so that I would not be the one causing our team to lose.  Finally, runner from our team reached station#11 first.  The pressure was on me now and I didn't know how much advantage we had over the other team.

I initially planned to run at 6 mins pace due to the heat.  Also, I set my watch to alert if my pace is faster than 5 mins/km.  However, under pressure, I started up the run at 4+mins pace.  I knew I couldn't continue for long in that pace but I wasn't really able to slow down much under pressure.  Eventually, after 2km, I was too tired and just slowed down to walk.  Calculating by heart telling me that I should have 1~2 mins time to walk.

After walking for around 1 min I think, I ran again.  And this time, with slower pace, 5+ min, which I think I could continue for awhile.  So, I continued with that pace for awhile and stop for another walking session before reaching station #12.

Finally, I completed the 6.5km with 5:14min/km pace.  This is not the fastest pace that I had but certainly is the fastest under the hot sun.  This is really exciting event and the most pressure run that I had so far!