The Talk Test

The last few months have been crazy,  temperatures have fallen, the miles have slowed, with the exception of the weekends while we were away, a memorable one exploring Bruges' Windmills before breakfast and along the shores of the Rhine at Dusseldorf.

I've had a taster personal training session from my gym recently and those lunges with weights have put me out of action for a week( just like Willpower and Grace), and I'm considering whether to quit the gym..

My latest focus is on improving my speaking skills and rediscovering my creativity, by joining Toastmasters, Riverside Communicators in Twickenham in October.

Ever since joining, I've had the chance to play an active part in the meetings, having already served as Timekeeper and Table Topics Masters (on Guy Fawkes Day!), on
3rd December I earned my first ribbon for giving my first speech, The Ice Breaker.

One of my favourite parts of the speech was the bit about running (of course) - and I suppose the runners amongst us will get the pun!

our love flourished along the shores of the Thames, as he was training for Paris Marathon, I was forced to keep up on the bike...  it wasn't easy. ...    but it was for the long run. 

It was a sunny day on the day of my Icebreaker speech, and feeling cooped up in the office, I had to make an escape at lunch. There wasn't room to practice my speech again, and the only way to not refer to any notes, was just to not have them with me. So off I went into Gunnersbury Park, knowing the speech can only go on for slightly more than 6 minutes (before Timekeeper will turn on the red lights and ring the bell), so I practiced this as I was going around the park,. Twice (the speech, not the Park). It really made me realise what I don't remember, or what I can speak from my heart. So with that bit of fresh air in my lungs, I feel more prepared for that evening.

At that same time I was preparing for my first ever volunteer role at Richmond Parkrun by using that practice as a 'talk test' to be able to run without being breathless whilst carrying out a conversation. As a free event we are supposed to volunteer a few times per year, but since I don't even turn up enough for the 5km first thing on Saturday, I chose a role where I felt comfortable and that some running can still be done - and that was as a pacer on the first saturday of the month.

There were a few 'random' times on the usual bibs, and being out of running for a while, I didn't want to pace at my own target pace of 27:30, instead I opted for a sub 30minute. But when I arrived on this frost morning (0 degrees celsius!) this was the only bib that was left for me to choose!

I haven't ever run at a 35 minute 5km before (especially not in this cold weather!), so even though the other volunteers say I can announce myself as a 32:50, no one will have time to believe me.

It's an unpopular role. Runners at the start line look at me and wish they can be in front of me, only thing I can say is 'see you all at the finish, I hope you don't see me again!'.  I do not want to appear to be walking to discourage other runners merely getting by, so had to stop myself from overtaking anyone.

In preparation I had printed out my run keeper map, and know for the first time the location of the exact kilometre markers. My first kilometre was the most relaxed I've ever done (almost like the start of a weekend marathon long run) - it was a cold day and I cannot help by glancing backwards to see who else was behind me...  there wasn't too many at all. At the end of the second kilometre I did speak to one woman who was aiming at 32ish...  again, being able to carry out the 'Talk test' (not out of breath when talking and running at the same time) -  I was careful to let her go first after- but not sure whether  I did eventually overtook her at any point (hope not).

At the 3rd to 4th kilometre, where the hills usually start in Richmond...  for the very first time I wasn't even out of breath...  I went slow...  but not sure how slow can I ever be (and not walk!)? Again, not many people behind...   

Towards the last 200 metres, I glanced at my watch. only 30 minutes!
I really don't want to do the thing where I've seen pacers do and stop and walk...  so I had to jog on the spot, and do a big big wave of with my back facing runners - hurry up...  you can make it!!!

So I must've done that for about a minute...  and got home at 32:15. Luckily still not my personal 'worst' at Parkrun (the worst time goes to Bedfont Lakes, when I was 10 mins late to the start due to no parking space).

The grass was slowly defrosting after the ordeal...  my poor hubby also doing the same waiting for me (a PB for him the second time this month!), and then I couldn't stop sneezing. Almost for a week!

That's the price of being a volunteer to motivate runners and to sacrifice a better time for myself.
I hope it was worth it in the end, and to get myself talking to more people, to be in an easier pace.

Willpower and Grace

It's one of the moments when you walk in a room and realise that you haven't 'got the memo'.

I was prepared as any attendee to a yoga/body balance class in a gym would: black tights, no socks, trainers on, a towel....but a runner's short sleeve shirt. FINISHER, it boasted, from the latest jp Morgan corporate challenge.

Everyone was wearing black singlets, black tights.

Instructor welcomed me, and asked me to stand to the right hand side (inner side) as I was new, and asked for my name. Take my 'muddy' shoes outside and come back only with the towel and water.

The other 2 girls, relatively newbies: Tatiana and Polly smiled and relaxed me as we waited for the class to fill up. 7 in total.

The word of the day, on the mirror is DEPTH - as they say on the site: to do something
In depth, you need to work hard.

And thats what instructor repeatedly said, if you are not trying hard, you are not in my class!

But Bonnie, since you are new, you can put your hands on your waist! (while others hold them above their heads in various manoeuvres)

This class certainly has it's standards, and I'm not sure how long my concessions will last for if I come back another week!

The first exercises were some sole awakening. Lift and drop toes, roll feet from side to side. Highly recommended for runners! I love the way my feet felt against the new re engineered wooded floors, unlike the normal dance studio at a gym.

Then it got more intense, but not unmanageable. With music, core strengthening, dynamic plank. Yes, I have been there before, but not that long.
It felt good, towards the middle of the class I was sweating!
My heels were free of pain on those arches, a new experience since my last Pilates class when I was in full running training mode and had struggled with balance.


Another encouraging word from Polly during the water cooler break, that's why she kept coming back!

It's such a supportive environment, and a good stretch, almost as good as a (Thai) massage. I feel activated, and hopefully another slot in Thursdays calendar to improve my gym attendance rates!

Willpower is what everyone needs to have to succeed. Not everyone is born with Grace..and perhaps with a bit of persistence, it can be learnt!

Video of the type of exercises involved:
http://youtu.be/OuHVVyNQQes

The DOMS for the Willpower and Grace class (on further research, a proper method of conditioning), came on the next day, when my whole body ached as if I'd finished a half marathon the day before! It was so bad I skipped my Saturday Richmond parkrun for fear of a below par time as I've been building up since the 10k.

The lesson? Need to keep stretching and exert willpower, and those barefoot exercises, and you will carry yourself with Grace.



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EMC Million Makers 10k

It was a perfect day for racing. Cooler temperatures, no rain.

The runners on our floor sat excitedly at their desks, still chewing on last year's stats, if it were to indicate this year's success, and last minute tips on race strategy, nutrition and estimated time.

Glad to have had a breather and a sneak peak at Race Central by marshalling at the 12pm race (there were 3 times: 12, 15:30 and 18). It was a long walk up from the office to the start, and luckily I brought my brompton bike along to save my legs from walking up and down the park, to and from the marshalling points.

I managed to secure a 'complicated' marshal point, a t junction where the 5k/10ks would turn left/right to complete their 2 or 4 loops around the left, or right of the park to the finish. (The 10k runners run the first route of the 5k route anticlockwise)

Sounds complicated, but as I found out later as a runner, it was ok and minimal chance of collision!

I had a good time supporting the lunchtime runners, along with a supporter who 'paid for them to run for him' :) here's pictures of the fastest female and male. Love the running style, long strides








Both feet of the ground at the same time!










I also had fun watching the myriad of lunchtime normal activity in this park: the fitness training (squats, burpees, laps) & the furry friends! It's good to take a breath of fresh air at lunch!







I signed off my post as most of the 10k runners have been through -was expecting some more, but later realised they'd made an 'executive decision' to get ready for the ice bucket challenge, saving some showering after a 5k??







Rollforward to 5:30pm. Energy levels waning, a coffee, spoons of honey and a nutrigraim bar later- I was out onto the start line with my fellow runners. It was good chatting to quite a few of the runners at the start, colleagues I've never met, some from last year (who remembered me as 'being quite fast'!) and checking from the little sticker on our bib whether we were a 5k-er or 10k-er.

A storage tent. An organiser's gazebo - it was the friendliest race I have been to.

Off to the start! I picked up on the advice of 'breathing every 4 steps for a 10k', and starting playing the 4/4 time standard, Miles Davis's 'All Blues' in my head... As always, the first kilometre was too fast! But as I overtook the fancy dress Gorillas, I ran the long uphill on the big loop, regulating my breathing and trying to stay calm and not 'hit the wall'.

'Would you like a drink of water Bonnie?' Personalised service at the drinks station, how can I refuse? Very conscious of the small race numbers (77in total and half at the 1800), I spent my first 5km staying on pace, taking advantage of any downhill whenever I can. During this time, I overtook this guy and girl and when I went round lap 2, I saw that the girl was gone and 'mr. Green' shot past me on an inner tangent, and was impossible to catch up.

So, it seems. 10kers pairing up with a slower 5ker - what a good way to induce negative splits!

But the humble me didn't have enough in the tank to spur my fellow male runners on when I overtook them. I just let them be - and pictured the nitro boost happening anytime...just anytime. You never know.

How many 16-bar sets of All Blues have I gone through...the faint murmur of runkeepers 'current pace: 9 minute twenty...per mile' kept me focused. My strategy at Parkrun last week...latch on, reel them in. But where were those to reel in? My only, only chance came in lap 2 after mr Green disappeared, was to go after mr navy blue.

I spotted him (the only aspiration for approximate a 3 minute aka 0.3mile distance since the 2nd drinks station at 6km)..and used the gravity of the downhill again to let my legs go. Kept a safe distance. A pain in my rib cage, a bit of a stretch. Tempo. Tempo.


The km markers disappeared, and I really couldn't care. I was more interested in testing out the reeling strategy. I picked up my stride, kicked back more, breathed harder, replayed the downhill speed up when I took down mr green and blue girl...but me navy was still in the distance. Closer. But still not close enough. The imagery of passing through mr white shirt at 5k, and the 'ghosts' of miss white vest from last week, spurred me on harder.

I passed my marshalling point at 12pm, and knew it was the rough bumpy batch on the Tarmac before the uphill grass finish. I jumped a little bit, my back started aching, my stomach aching, will I be able to do it, am I going to catch him in the barricaded area? ? Are we actually going against the same placings???

I let him go. With 2 metres of a distance apart, 6 seconds apart. They called my time. 55:08 for a 10k, witnessed by a few supporters, and a final lap (to me) as exciting as a Mo Farah in the 10,000metres in 2012...a very close shave.

Is it really a PB? A properly measured (not certified) course, with an uncalibrated runkeeper GPS. I just love these almost perfect splits!!


The day after I was overjoyed to do a bit of quick analysis on the results spreadsheet. I was the 4th fastest female in the 10K category! 'Once again' in the Top 5 (this for someone who never made it through athletics heats in school). Only here I get such a chance. You think, 'what if' ? Looking at all the finishing distances and times, analysing the circumstances, The results and dynamics would be all so different if we'd all ran at the same time...

Which is why I love distance running - you run your own race, and the 5k and 10k is totally a different game. Compare same runners year on year on different distances, yield different results. A year older, a year wiser? Or 4 quarters more weary?
Time has told, and may/will only tell again.

Donations? Please visit my just giving page:
http://www.justgiving.com/owner-email/pleasesponsor/Bonnie-WongEMC

Thanks to David Koffler, you can find official photo's of the event here
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Race strategy!

Call me kiasu...nope. (I've already kissed any chance of being 'on the charts' this year goodbye, being a more organised race and with external competitors (thanks to runner's world advertising!) But with the competitive mentalities of quite a few people on my floor, I've been tempted to road test the course for Thursday's 5 or 10k.

Last week, I ended up being in Gunnersbury Park...once, twice, and three times.

Well, that's the only way I could get my kayanos accustomed to the outdoors. Me to get used to running without stopping, and close enough not for me to invent any excuse to back out of a training run...(like today, having to cook for a big meal to celebrate the fullest moon of the year!)

I'm always lost in this park. The 'potholed' surfaces, the possibilities to take a wrong turn...doing a proper race here wasn't going to be easy.


Tuesday, I kicked myself out there...thinking of the uphill, the stairs from last year, I picked the hardest route possible....and managed to just squeeze a mere 3.5 miles. It's a far cry from my 'marathon days', a no stopping session is an achievement. And a negative split! Hallelujah !

Thursday, as I mentioned in my last post, I went around the route with the organiser...ive not ran and talked with someone during running for a long time....it really pushes my limits , but makes me realise why there's always pairs of runners yapping away in the first miles after the start, it makes a negative split much easier. Alas, after lap 1.5, after she said goodbye , my motivation waned...and so did my pace.

Now onto Saturday....having left my bag at work on a Friday, I had to go fetch it...with twickenham rugby on, the easiest time to head west was early in he morning. Now that I knew the course was largely modelled on this parkrun in gunnersbury, and finishes uphill on grass...it was the time to get my inaugural visit to gunnersbury parkrun.

It's rather friendly, people were spread out, the pacers had their numbered bibs (unlike the printer generated one of Richmond park, my home club), and when the race starts, everyone swarms downhill on the grass...



Except my runkeeper won't start. I held and fiddled for a bit, and gave up as soon as I reached hard surfaces.

It's funny running somewhere you know well, but organised in a different way. (As I keep telling the guys, it's the exam where you know the subject area, but no one tells you the exam question). Unlike Richmond park, predictably hard towards the end, gunnersbury, is very well organised....with km markers signposted, and a 'time reader' at half time...she said 13:xx. I left mr 30 whilst doing the uphill after the first km, but mr. 26 was never to be seen. Well with 13 being read, I knew it wasn't the day.

In my years of training, I've never read up on race strategy (only on training),so this article is quite handy, for the things to think about, in race.


LATCH ON

My target came after just shortly before 4km, a girl in a white singlet ....I followed and overtook her...but can never get comfortable....gunnersbury is relatively flat, compared to a 4km mark at Richmond where I was out of breath, I could still go on (but not sprint). It was then potholes after potholes around the bottom of the park...

Pick one person and focus solely on reeling them in, nothing else

This, as I was going up 'theboulevard' towards the finish, was another singlet girl "gt3000"(like my old shoes)...I tried the above, it worked! What I was unaware of was I was being reeled in by ms white singlet again...and she passed me this time.

With only 100 metres to go...I had to just get there. One tends to feel safe through the barricades but not this time, another girl tried to squeeze past me to get her barcode. Lucky the fair marshal stopped her and awarded me chip 157.

5:25/5:45/5:20/5:28/5:33... So that's it for the week. As they say, it's your first parkrun on this course, so 'we have marked this as a pb'.

It's my fastest time this year. On Thursday, it will be a course record for me (never ran this type of distance in this park). But can you ever compare different types of apples?



(Yes it's going to be a route that runs backwards on the second lap..how can it be done?)



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Back in the habit..

August's said goodbye just too quickly, I'm glad I've had the chance to have a holiday after a holiday, in Biarritz and San Sebastián. (Great place, a travel blog post will follow!£

With a training goal in mind.
I've been invited to challenge my title last year as the '3rd fastest woman', in this year's EMC Million Makers Fun Run for the Princes Trust.

With a new distance (not 4miles, but 5 or 10kms). Of course I chose the latter, for a 6pm slot.

My first training was on the Spanish coastline, staying minutes from the beach, and a very smooth promenade that takes you from one end of the bay, to another.






A 5.6miler at 10:06 min/mi. not bad, especially with a lovely strong finish picking up speed around the other side of the cape, where it's quieter.





The theme continued with a run every day to explore the other beach, and a final one, with a dip into the sea, to say goodbye.

I went into laziness after that, only the occasional gym visit, until the Bank Holiday Monday where I really must go, a very wet 6.1miles, to the Chertsey Ploughing Match, with tea and loo breaks at the beer tent, and the garden centre, as it was too wet and being splashed with oncoming traffic doesn't help.



With this run I know, I am back in the game. The feeling on my legs, the 'who cares I'm already very wet already' mentality, and listening to my breathing as the rhythm of how I'm doing.

So the time has come to finally buy some new shoes, and a new 'online price match' at runner's need finally did it for me (I pondered over the Asics kayanos in the winter, but now, the latest release, with the funkiest colours, is mine).


And then, I had to get Miss K ready for the big race. Sessions in the gym on wet and late days, starting on this 'Eco-treadmill'



And then this week, moving on to test Gunnersbury Park, where the race on 11th September will be held.

2 sessions this week! I am proud that I took the plunge and walked out at a good time and did it!

Session 1 this week was a 3.5 miler pondering the possible (and difficult uphill) route for the 10k, and making sure I didn't stop. An average of 9:27 min/mile, and a negative split!!


Yesterday morning, race organiser Sam finally wrote back on the training sessions they were running, and she was in the office and planned on doing one at 5:30.

Since I had intended to up my distance that day, it was the perfect way to stop me procrastinating!

It was a very good session, since I was the only one attending, it was a personal training session from a keen running club member with a half marathon on schedule for this Sunday!

'I always run negative splits',
Audio 'feedback' from her garmin saying we were running 8:40min miles (I think), and passing the 'talk test' , although she had to slow down momentarily to see if I was ok...

It was good, and to be complimented that this was the only training session so far, that she could run along with the trainees, and that I could beat her at the race next week (as she and another colleague will be in a gorilla suit).

So, as the latest marketing slogan goes...



More on race strategy in the next post, for now, it will be good if you can click on the below and sponsor me , every little penny counts! Thanks!

http://www.justgiving.com/owner-email/pleasesponsor/Bonnie-WongEMC

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Over too soon!

My Asics Trainers are worn out, and I haven't had a compelling reason to order their replacements.

I have been enjoying the blue skies of the English Summer with occasional parkruns and a short dash to the park, but nothing substantial.

2 weeks in the Blue skies of the Australian winter was over too soon. In the West, our attempts for a neighborhood jog was anything but serious aerobic exercise - with our niece in a running pram which involved frequent breaks and a few doses on the swings, and slides
and a jog to visit to our Italian friends which we ended up staying not only for coffee, but a lunch of risotto with truffle oil!

On the East Coast, the outdoor highlight was the trail run in Lane Cove National Park from Roseville to North Ryde. Having crossed this park enroute to school and work for quite a few years, always wondered what was under the bridge. dropped the car off in Roseville and ran (with care, as it wasn't all obstacle-free) thru the bush and back to our auntie's house, passing through waterfalls, the lovely smell of the eucalypts and the lovely feeling to be with nature. It was only around 7kms in the end but lots of fun!














Now back on English soil and landed my first volunteering experience as a flag marshal at the Prudential RideLondon Surrey classic race on Sunday.

This was part of a cycling festival, with the streets of London open for all in Saturday's Freecycle event. Sunday was devoted to the long distance route from London to Surrey and back to celebrate the legacy of the London 2012 Olympics.

When I signed on as a volunteer, I noticed my shift was very short, only 1-3pm! Having missed my training due to vacation, I went to a drop-in session in London to collect my tshirt, badge, water bottle and booklet, and only then I found out I was Marshalling for the classic event, which the world's top cyclists would compete.

My role was to wave a yellow flag in front of a bollard and blow a whistle in short sharp bursts to warn cyclists of a hazard on the road (ie if the hit me they are I'm trouble).

Sunday's weather was stormy, with the aftermath of ex hurricane Bertha sweeping the east of the British Isles. The morning 100 mile amateur race was shortened as a result, so what would the afternoon hold?

I reported to the volunteers base at weybridge high street , received a marshal bib, flag, whistle and a poncho, it was an hour before I had to assemble at my bollard.

Unlike a marshal at the London marathon, weybridge high street (30miles from the race start) was deserted. I have a few spectator guides to give out (spotted the few essential jerseys to watch out for) and had to reach out to pedestrians to generate some interest. The security contractors clearing the roads had a chat with me, they had been out since 1am. (Their shift finished abruptly due to police taking over the control of the roads, initially rumoured to be a race cancellation - quite possible due to a flood nearby reported by another marshal from my base - thankfully my marshal lead cleared the rumour for us).

At 2pm, some spectators have gathered (including hubby on a brompton) and I went to my bollard. A big splash of rain came, with everyone running for shelter, but I remained where I was.

The next few minutes was exciting. First came the motorbikes clearing the roads. Then it was the lead vehicle..the ambulance car...the view from the bollard shows they were all rushing at me...

Then it was the cyclists. 2 groups, the first a bigger one - I spotted those famous sideburns on a black and blue jersey (Sir Bradley Wiggins) and couldn't identify anyone else whilst holding the flag and blowing the whistle...the 2nd group was a bit smaller, the leftovers, and then it's all over.

All over for me at weybridge, I signed out from the base, returned my equipment, and did a cycle/run back home with hubby, to continue the race spectating on TV.

By this time the race was almost halfway through, we were lucky to be able to catch them from box hill, all the way into Central London .

Proud to say the roads from esher, Kingston onwards were familiar as we've either ran it or cycled through them.

All over too soon! Must make the best use of summer before it's too late!











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Climb e'vry mountain - 11 miles in Austria!

It's been a while since my last post. After the whole foods breakfast run 16-miler, I've taken a lazy stance, and even more so after spectating the London Marathon (hard work! Was certainly on my feet longer than the runners!).

However, the times I have been out and active, I've enjoyed every moment of it. Will go back and share some of these adventures, when there is time, but now...

So glad to be home after a few days in Vienna for a business meeting. The hotel where we stayed was not only close to the office, but to the schronbrunn palace and park, the days were long, the sun is out and hot..so why not?



The first morning was a late start as I only left the hotel at 7, bumping into colleagues on their way back from view of the palace! The only option was 2 laps around the small park nearby...both 9:30ish minute/miles, in the warm but not humid Viennese summer. I was glad, and thought I'm back in business (after all, the next event - jp Morgan corporate challenge, is only a few weeks away!) :)




Day 2, I know I must beat the clock to get somewhere. The park is big and on my doorstep - it wasn't an opportunity to be missed. Especially after a long day in a meeting room with poor ventilation and 30+ Celsius heat..being outdoors was the way to cool down..

The way to stop myself getting lost is by a search on the internet...mapmyrun ! Someone posted a 7km route which only cut through the middle of the park...in my mind I said : I can do better than that!


Unfortunately, I fell to the same fate. Through the palace gates (open 6:30) I followed other runners to an opening to the left of the courtyard. Into the main park itself, with rows of hedges almost like a labyrinth, with its share do secret well manicured gardens inside. I loved it!

Then I saw the zoo and decide to go towards the right, where the map displayed barren paths and a possibility to bypass the zoo (which was in the middle of the park)
- few runners came towards me, looking strong, and I soon know why. The second half of this park is up the hill! I decided time was better spent by turning back and heading back towards the palace...where I got good pictures behind the fountain.







After the fountain, there was another 'mountain' with a building/monument at the top. I decided to save it for day 3, should I come back, as the path down was steep and to go higher I would be rewarded with better views.










So these were the photos above that generate much interest amongst my colleagues to go running on the third day and I was almost sure that knowing my way around, there was some opportunity to regain my excellent pace on Tuesday morning and see to what lies beyond the hill on the other side of schonbrunn park.

A late night wiped out most of the 'running club' and I had the pleasure of the company of only one...who turned back after I led her to the main garden behind the palace.

Being on my own, I can do crazy things again. I decided to conquer the hill and get to the top...some runners were meandering their way up. 'Go on, it's like Primrose Hill', I started a slow jog...but had to walk.


The view, from the top, is breathtaking !






I know it isn't Salzburg but my inner playlist streamed...'climb every mountain, ford every stream, follow every rainbow, till you find your dream'...it was rewarding.



What lies beyond the mountain was unexpected. Some driveways and bush land led me to an unused athletics track..very small. The gate was unlocked and I saw an opportunity to 'on your marks, get set'..and did a few intervals. Running without a wristwatch, it didn't help with the time. At this point I already given up on the pace..










Then I found some very nice gardens, hanging baskets being watered, large greenhouses..an automatic lawn mower and plenty of inspiration for my garden (if I had the money to pump so many marigolds, this patch here would cost hundreds). Took a picture of the name in front of the building and the translation was: school of gardening.











It was time to head back through the bushes and along the busy road..but before then, a last sprint down the tree lined hill...it was lovely.








So here's the route.. Over 3 days I had covered 11 miles (2ish+4ish+4ish) and a fresh start to every morning. Worth it.


Now I just need to keep up with the routine at home, in a less exciting route..

Splits and Pacing

There is a benefit of attending these Race your Pace races after all. Especially with emails like this, and personalized too..


At the time it really didn't feel like it. Especially on passing the 10min mile pacer on the second loop, and legs feeling heavy towards the end. Psychological? Though the splits times were not taken equidistant from each other..it proves I can maintain it, should I wish to..




Now look at that other email..




Split 6 8:16 min/mile, then Split 7 at 7:28.
No wonder he felt good and a great confidence booster for the London Marathon!


The week after, was my nutritional support for his longest training run along the Thames , revisiting this distance in cooler weather than last year... 20.3 miles of cycling for me...not much effort at all..but relaxing to see this scene again, only a week ago I felt good passing this point, with mr 10mimutes behind me and not looking back....




Unfortunately in the last week+ I've been confined to the El Desko UltraMarathon of Q114... 😓Now that I'm heading to town for the Marathon Expo...perhaps I shall be inspired to be out and about again..


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Exceeding expectations - Whole Foods Breakfast Run 16-miler

A very cold sunday morning - less than 5 degrees, and an 8am start.

Very tempted to withdraw or change to a shorter distance...but with some committed sponsors in mind...I had to soldier on....For my supporters at the Breast Cancer Care stand - they made me feel very welcomed!

Still recovering from the sniffles of the cold throughout all last week, I was very conservative with my pace and decided to start slow and made friends with the 11-minute mile pacer and her group. I asked what her strategy was - she said they are going to maintain even pace throughout, with enough time to stop at drinks station and do recovery. The group were really friendly - one of the ladies were doing VMLM this year for the first time, one handed out gummy lollies (not for me!) ....and some were only doing 8 miles (the other 11 min mile pacer was also just doing 8 miles)....quite a few people said they were too. as it was a combined start one cannot tell who's who.

I figured I knew which group Rhino belonged to!

Off we went, 2 laps around the Thames, starting out from the high streets of Kingston, across the bridge, along the walls of the Hampton Home Park, crossing the bridge again at Hampton Court, heading south along Surbiton and back into town, and round again.

I tried to keep slow, and slow....but very soon realised that I had lost the 11 minute miler...and started to see the 10 minute miler flag in the distance. as I cross the Thames for the first time.... I tried to look back, and realised that at that point in time, that I had to lose the friendly faces and not even see them again.....

Instead I focused on the scenery - the Thames I knew so well, except I hardly run upstream from Kingston to Hampton court (the yearly long run from Staines to Richmond takes me down, but not up) - it was very calm on an early sunday morning - i kept my pace, watched the puddles and ensured that my shoes stay dry....with the 10minute flag around 200 metres ahead of me - I hit the stopwatch on the mile markers at a consistent 9:45ish minute per mine...I was safe. Unsure of how long though, as with previous races I still remember the scenes when the flags took off, and I was unable to chase up....

After crossing the river for the first time...I started hearing a man in red - a 10 minute mile pacer - come up with helpful tips on where the next drink station was, so I started chatting to him  - about the strategy again. He said (again), an equal pace, but up to the individual to push harder. Mr 10 min/mile pacer said the second half of the course were slightly downhill...and those doing 1 lap (the 8 milers) could go for it near a certain point (2 miles from the finish), give it their all...but those staying for the 16.2 miles better who they are following (so as not to run out of steam!) 

Mr 10 min/mile pacer was training for VMLM and Boston, with a qualifying time for his age for 3:10! I was honoured to pick up some tips from him - especially when my last few runs have started way under 9:50 min mile and ended up on the wrong side of 10:00 min/miles...

Seeing the 8-milers off at the finish and heading left next to the finishing  - Lap 2 started off on a great feeling of being the 'elites' - the smaller leftover group - we were the ones to stay...and I better keep things going well this way - we know where we were going, just not as fresh anymore, and that is when you run the 'real race' as endurance runners...

crossing the Thames now a third time, and again seeing 10-minute mile flag in front of me...I slowly find myself drawing closer and closer to it....until I PASSED IT...yes, at around mile 9, I am actually faster than the 10 minute/mile flag! Is it real? I can never tell...but just picked someone in the distance to focus upon, my object being a girl in a red shirt with plaits...she and I became buddies for quite a few miles, we would pass each other on and off...and what kept me going , going was:

Nutrition. After the 'high juice' official drink offered at Farnham Pilgrim Half last year...we had started to ditch the Lucozade drinks and started mixing Ribena cordial instead...so armed with only one bottle of Ribena, I topped up from time to time, whenever a drinks station was non existent..to keep the light on..and it seemed to work, before I hit the wall...as I have done during training..

The gels and power gel liquid stations were pleasantly well placed - without the initial expectations that faster runners would 'loot' all the gels before I get to it...Army officers(?) gave out the gels and one even helped me with opening the liquid gel (it was a new Powergel Hydro with a 'clean usage technology' - not when its one's first time and she couldn't bite through!)

Proud to say I have also taken down Mr 10 minute miler without the group in sight ( I never dared to look back). 13mile marker came and gone - almost 2:10, which is just 'the normal pace'. The last 2 miles were hard , the legs were heavy,  but I do not stop. 

I made it home at the same time I heard sirens in the background....almost racing with the ambulance coming through the finish (they had to move some posts to the left to let it through)...and I passed the last of the timing chip in a glorious 2:39.23 - way under my Jantastic commitment of 2:50.

now where's Mr 10? here's the photo to prove I saw him coming through...

The lovely bag of Whole Foods goodies, the coconut water...the great hospitality from the Breast Cancer Care ....my hands were full...I got to the car, got home...and realised that I had forgotten to take the race mug!

oh well, I have my husband's as a memento - he finished a good 2:17, and went for it towards the finish - proud of him, and a great confidence booster for the upcoming Marathon!

Still glad to have proven that slow and steady wins the race - and it's still not too late to donate...please visit my page:

http://www.justgiving.com/Bonnie-Wong2

every penny counts!

Finding my pace

On the eve of the 16 mile race...time has flown, too much to do, too little time!

Last week was another back ended 3 runner, with bonus miles (13.8 return)to see the new Walton bridge (without the trace of the old)


and to 'hit the wall' on the return....
Ending on an 10:10 min /mile average..

Then to spend the entire week sneezing and trying to keep the cold above the throat...killing boxes of tissues ...not the best at all.

Tomorrow, I'm taking part in the Whole Foods Market Kingston Breakfast Run as the lead up to the longest run for vmlm 2014 (not me, but hubby's) and......to raise money for Breast Cancer Care.


Why?

1.We all know women who are affected by Breast Cancer and to ensure that
they get more informed and support whilst fighting this battle - check out
their website , its a wealth
of information that seems to have a more personal touch for those who would
like to find out more.

2. I've signed up to Whole Foods Market Kingston Breakfast Run 16mile as my
usual spring half marathon was cancelled in February, this is a challenge as it
will be the longest distance for me since Brussels in Oct 2012!

3. Breast Cancer Care have asked if I would like to join their team with no
minimum fundraising target (I have paid for the entry fee without their
support), so every little bit helps.

4. Almost end of the financial year, if you need to include more
charitable donations on your tax return - this is the chance!


Donating to my JustGiving page is easy - just follow this link and click
Donate:

http://www.justgiving.com/owner-email/pleasesponsor/Bonnie-Wong2

Too much on...and it's a half marathon + 5km's with an 8am start.... My aim is to find and maintain my pace and still pick up some decent gels and a goody bag along the way!

After all, it's a whole foods race. And my only membership at the sub-2 club has been a Human Race organised event.

This time, a sub-3 will be lucky. Let's hope the weather is calm for a good run.


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Jantastic - not as Febulous in Feb!

28 days hath February, come and gone so quickly.
Days of relentless rain, flooded towpaths.

The days are getting long and so are the working days...which resulted in a 97% achievement of 3 mainly back ended runs, with a joker played last week making up the quota in quantity, not the distance.




After Wokingham Half was cancelled and going into Chinese New Year of the Horse, i was keen to find another training race (not really for myself, but my other half doing the VmLM2014 - (on a ballot place, hence the small M) ..so decided on the whole foods breakfast run (now less than 3 weeks away).

There was a choice of 8 vs 16 miles with the spring marathoner opting for 16 ....so my dilemma came on a quick lunchtime purchase at the office...I had to take out the calculator to work out:
- price difference on entering 8 vs 16
- my estimated time to finish..hmm. On 10min/mile on a good day this implies 160min/60mins...2:40??

Only then stupid me realised that this uncommon distance tricked me (like the one most ignorant people ask or think they have done a 'marathon' when it's not the official 26.1miles or 42.195km)..
To illustrate here:





I've signed up to a race based on lower cost per mile (for few pounds more you run twice the distance) and it's more than half a marathon without doing a buildup towards this!!

I'm in trouble. Too many weeks of low mileage I need to really build up again... My plan: 10 miles this week and a half next fortnight.

In the last week, on a brighter note, I can prove I can run fast(er). An evening run on the streets recorded a 8:51 min/mile on my 2nd out of 5th mile.



And my <5 mile runs on the weekend have averaged 10 min/mile..

I just need to get over my tiredness (currently bad, lower blood pressure than normal) and get out there without the week wearing me down - strategically run/railing to work this morning.

Back into business.

Track my progress on jantastic here:

http://www.jantastic.me/runners-teams/?runner_id=352


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Jantastic - a 100% score

January - my Jantastic campaign of 3 runs per week have been completed - only just, no more, no less.

I've started keeping a very brief diary of my physical activities, where I work, how I feel, what/when I ate, and any niggles that kick up along the way.

so the last 2 weeks:

last week(15.2miles): the 3 runs in 3 were done backend loaded - friday/sat/sun.

friday -  in the darkness, neighbourhood bonus miles

saturday -  in the familiarity of the Thames Path, the city stretch, very fast splits in the first 2 - but gradually worse with more tourists at Tower/Westminster bridge. It's the first time I've ran the stretch from westminster to lambeth bridge properly - I enjoyed using the lampposts as guidelines...I think I could push on harder, but without any gels, it might not have been a good idea. a fulfilling Char Kway Teow and pre-Chinese New Year shopping was beckoning me as it was close to lunch hour :)



sunday - a weekend finisher in the afternoon - with the expectation of rain - a semi-hilly loop around the neighbourhood...which ended in.....me totally drenched! Put it this way : I ran very fast in the last half mile as it was pouring hard!



[this almost feels like a proper marathon training week, my legs were actually hurting!]



this week(16miles): again, backend loaded but not as bad as last week - thursday, saturday, sunday.

thursday - a lunchtime 2.39 miles. a worthwhile escape from the desk - and great to 'virtually train' with some guys who were up at the top of the loop at G- Park doing intervals - they started later than me but caught up...at that point I tried to keep their pace (9min/mile) and then they all stopped ( perhaps afraid ;) ) and I pressed on, and completed my loop back to the office, which ended in a pain on my right abdomen (which I am still trying to figure out what it is).

saturday  - the laundromat run - as I had some 'seasonal items' to drop off at the coin-op, where staff told me that the washing machine runs for 45 mins, and then I have to be back to start the dryer. this is an extension to my old training path from Staines...and as luck would have it, the wind on my face, and the road was blocked by floodwater - so I couldn't get to my usual 2 mile turnaround (but having started further away from my old starting point due to the location of the laundromat - I gained some mileage).


so - a pause at 46/53ish minutes (for maybe 7 minutes?) to ensure the dryer finished - and then I popped a gel....power resumed, and part 2 of the run on the same route again...deja vu, with stronger winds...and slowing down towards the end....taking home 10.6 miles

sunday - the gym usual...5kms on a treadmill that threatens to break, or slide me off...I had to pause and recompose, and upped the speed after half-time. I was using the ad-breaks on sky news as a guide to when to stop again...but they were 'long'! 500 metres (more than 3 minutes) was how long I think I was waiting for the news to come back on again - I'd prefer running outdoors any day, that's where I belong.

My shoes are starting to be an embarrassment when dirt falls off on the clean floors of the gym!

As I'm approaching race day (in 7 days!) I need to be a little careful in what to do and plan. With further rain and unsettled weather forecast - I may need to preserve my Asics (gradually wearing away, only with 2013 not being a marathon year for me - the asics words are disappearing from the bottom of my feet!) for the sunday when it is sure to get more drenched. A lot of eating lately (and more this week with further celebrations in order!) I need to watch how that affects my wellbeing, sleep, etc.



My legs feel like they are falling off when I pick up speed......its not easy to run in these kind of conditions at all. When will the weather be dryer, more cheerful and I can carve out more time to run well?

A 16 mile+ week!

Jantastic week #2 completed.
3/3 runs this week.
Gym visits: 2.

3.1 + 3.1 + 10.7 almost 17 miles, but I'm too honest to round up.

The first two quick evening visits to the gym was a trial on a slow comfortable pace, then running fast at the finish, as mentioned in my previous.

The Sunday run was what really got my legs working. Home to wey navigation and basingstoke canal, a slight detour from the usual.

The waters receded from the floods before, it was quiet, the canal towpath was well paved.

Pleasant relaxing run with feeling relaxed and focused on breathing and my running style.
It is my first time on this route so perhaps, not quite time yet to fine tune the pacing, but next time I shall know better.


Which means less time to stop for photos.










Fast forward to Wednesday, and I'm heading into the City, feeling the guilt of canceling one lunchtime run earlier in the week, and also the inability to bring my gym AND laptop bag for a day of work and evening professional function where there may not be lockers.

I would so much love a daytime dash along the London Thames path....how to maximize my time and activities in town, with less physical & (emotional) baggage?

Too much to do and too little time, looking in to some inspiration from this book I'm reading..




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Treadmill pleasure to Torture

My first visit to the gym in 2014 on a typically busy Monday night.

At least I did it!

I'm trying to learn to breathe deeply and relax to stop myself getting a stitch or running out of breath.

The treadmill is not my best mode of running, for fear of falling off, making a loud noise, or tripping over headphones or being deafened by stupid tv shows on poor audio.

It's the best place to practice slow running.

A slow 9km/h start....1% incline, I look good. In the mirror.
The TV blared away with images of the dismal floods... But soon I lose interest. I managed to keep up to 3kms and then I started driving up the speed....10.5, 11.5...0.5km at a time..to 12.0km/h...starting to struggle, but it's already 25 minutes. No matter how hard I tried, this is what I can only manage





Need another visit soon to try another strategy, and to lower my cost-per-visit 😛

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Familiar places under water

2 weeks into the new year, and i'm getting motivated ...only just.

jantastic.me - signed up and committed to 3 runs per week, and this week I got out Thursday, Friday and Saturday (Saturday being a 7 miler round richmond park).

It has not been easy at all when fitness levels have not been keeping up, especially with long stressful working hours and eating habits (stay off the chocolate!) - but, the times I have been out, especially during daylight hours - it has worked wonders on my mood and the pink glow on my face, the tingling feeling on my skin, is ooh...so lovely.



Most disheartening sight of the week is seeing the Thames Path (for followers of this blog, you will know of the nicknames along some of these all too familiar traing stretches) flooded.



Never like this before - and certainly I feel for the livelihood of those who live around here and use the path everyday for their various activties...it will be a while before all the water is drained and back to normal again.



Some pictures, and memories to share....when I will run here again?

the 'plastic mat' no longer...this was the sprint 7 minute cutoff..

where the cows go home....Dumsey meadow...and road closed.

After Penton Hook - 12 minutes on, the first of the smoother roads..

Chertsey - the bridge and lock - my 35 minute turnaround,

Near Thames Court, Shepparton - that will usually be where I pop a gel before the turnaround to head home, on a 2 hour training run

The road leading home....road closed for a while it seems

Muddy shoes - to be out in the open air...the gym is no better alternative. I must think hard, and train on higher ground.






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