from sea level to (almost) reaching the Peak, and down again via the gap...
A good summary of the last fortnight's run. Wouldve wanted to write a longer update but have really been far, far too busy. apologies.
The longest training run happened last weekend, 21.6miles from home, along the Thames and then through Windsor town centre, via the Castle, up the long walk of Windsor Great Park, and through quiet roads of Berkshire to Virginia Water Lake, ending at our friend's place for a lovely post-race feed. All of this with my hubby by my side, on the bike, as mobile hydration and motivation station. An almost 4 hour feat!
It was a cold morning, but sunny, and we both agreed we haven't seen enough of the lovely English countryside, the Thames heading upstream. The Windsor Great Park when I did a 4k fun run a few years ago (alongside my hubby's attempt at the Half Marathon) did not seem that steep. I must say this must have been an uphill climb that felt like it went on for ages - maybe 40 minutes? without gloves, my limbs were frozen. I had to stare at the bitumen because I had no hat and sunglasses.
Watching people out and about in Windsor, and so many of them around Virginia water lake on a sunny sunday, was amazing. and even so, thinking about how much one can eat (!) after this longest run is very, very rewarding.
With a fortnight's holiday ahead of me and unpredictable schedule..which turned out to be VERY unpredictable, I forced myself out, in the office at 7am, for a 10 miler before work on Wednesday. The sun was out earlier and it was easier, however, to make up that mileage in the Royal Parks wasnt easy. The reward of a breakfast at the desk and a day free of too many meetings away from the desk was as good as any...and then, I packed my bags, ready for Japan, all running routes mapped out, potential running 'dates' set up in Tokyo...gear to keep me warm all packed, and then..
"you're not going to Tokyo", was what my mum told me on the phone, on the way into Hong Kong station on friday afternoon.
"...."
Never had I imagined it to be a night of waiting, to get onto the news, seeing the continuous reportage of the devastating disaster...and the unexpected night, and then an extra few nights, in Hong Kong.
which meant, a chance to do my 3rd run here, via the hilly Bowen road track, and an adventurous unscheduled hill run to find Aberdeen via the tip of Wong Nei Chung gap, as I wanted to show my hubby the lovely hong kong countryside....followed instructions by a boy Scout, we went up and up and up...(need to research further, but last elevation said 260ft??) to Black's Link, and then down and down and down again through Wanchai gap road, where the road was grooved, and uphill hikers were walking backwards to lessen the impact.
the almost 2 hour effort was rewarded by a lovely HK style 'Cha Charn tang' breakfast of elbow macaroni in tomato soup, pineapple bun with butter, some french toast and a 'yin yeung' (coffee + tea combo mixed with evaporated milk).
off for a few days now to even warmer climes...unsure of any running yet, but will try! there will be more hills in hong kong when im back... :)
Any support towards my pledge to raise funds for Deafness Research will be appreciated! Please follow this link: http://www.justgiving.com/bonnie-wong
Sunday, 13 March 2011
Sunday, 27 February 2011
Bridges, Canals, Royal Parks, the Thames and Henry's VIII's backyard..
Week tally: 33.6 miles. Extra mileage: accidental. Lucky, I'm still able to know when to stop!
This has been a scenic week, with no same route repeated. 3 outdoor runs and a treadmill session.
100% achievement on febulous number of runs and mileage on long run = in february I have delivered exactly what I had committed to on the league table. What a feeling.
had a day off after last sunday's achievement at Dorney Lake..Tuesday after work, back into business. travelled light, and slowly, slowly...and hoping to end at Kew Bridge so that I can take the one train home instead of shivering on the platform at Richmond waiting for the train to come along after getting off the tube.
7.6miles on the first run of the week puts me in a head start, and with work and domestic pressures upon me, I took 2 rest days and back into it on Friday. Treadmill sesssion ....gym was too hot! I'd rather be outside.
Saturday morning was a social session with my friends in the east - the canal run from Limehouse through to regent's park...it was a busy saturday morning and was pretty scenic - this stretch of the canal was built up with rejuvenated apartments along the way, unlike the relative peacefulness of the part of the canal im more familiar with (regent's park to little venice). when we got to islington (4.5 miles) where the towpath continues after heading up the steps across to the other side of upper street. It conveniently started to rain and what a cue, for me to head straight back to my friends who I was staying with the night before in islington...the rest of the day was rainy and then it became blue skies...I checked into my weekend retreat across the river from my place (made necessarily as bathroom is under renovation this weekend) , with bag and nutrition in check...it almost felt like the night before the real race when I would be spending the night in canary wharf.
Sunday morning, sunny blue skies. Excited to get out the door ASAP, I took the only bus I can see on the bus stand that took me 'close enough' in Hampton for a 1 mile warm-up into Bushy Park.
Spent the first 8.5 miles in Bushy...such a nice day, deers were about, and again...the sound of a 'thousand hooves'....this time, with real horses! Extra mileage in Hampton Court palace gardens, the gates were open...the buds were blooming...can't help but take out my camera and snap away...yes, I am seconds behind my target pace...but it has to be done. spring is here, and how many more long runs left with conditions like this?
sure enough, the moment I turned onto the Thames Path...the obstacles began. puddles to dodge, the wind picked up...and it started drizzling (what's new). When my runkeeper told me that I had 18 miles at Dumsey meadow (the cows have gone home)....I made no hesitation to cut the run 'short' and head across the bridge to Chertsey, for a warm meal, and a cab ride home.
what kind of week will it be next week? I know of the longest long run on sunday. but tempted to give a bit more rest as my body have worked hard!! and also, time to pay more attention to nutrition...think I am gaining weight...oops :(
This has been a scenic week, with no same route repeated. 3 outdoor runs and a treadmill session.
100% achievement on febulous number of runs and mileage on long run = in february I have delivered exactly what I had committed to on the league table. What a feeling.
had a day off after last sunday's achievement at Dorney Lake..Tuesday after work, back into business. travelled light, and slowly, slowly...and hoping to end at Kew Bridge so that I can take the one train home instead of shivering on the platform at Richmond waiting for the train to come along after getting off the tube.
7.6miles on the first run of the week puts me in a head start, and with work and domestic pressures upon me, I took 2 rest days and back into it on Friday. Treadmill sesssion ....gym was too hot! I'd rather be outside.
Saturday morning was a social session with my friends in the east - the canal run from Limehouse through to regent's park...it was a busy saturday morning and was pretty scenic - this stretch of the canal was built up with rejuvenated apartments along the way, unlike the relative peacefulness of the part of the canal im more familiar with (regent's park to little venice). when we got to islington (4.5 miles) where the towpath continues after heading up the steps across to the other side of upper street. It conveniently started to rain and what a cue, for me to head straight back to my friends who I was staying with the night before in islington...the rest of the day was rainy and then it became blue skies...I checked into my weekend retreat across the river from my place (made necessarily as bathroom is under renovation this weekend) , with bag and nutrition in check...it almost felt like the night before the real race when I would be spending the night in canary wharf.
Sunday morning, sunny blue skies. Excited to get out the door ASAP, I took the only bus I can see on the bus stand that took me 'close enough' in Hampton for a 1 mile warm-up into Bushy Park.
Spent the first 8.5 miles in Bushy...such a nice day, deers were about, and again...the sound of a 'thousand hooves'....this time, with real horses! Extra mileage in Hampton Court palace gardens, the gates were open...the buds were blooming...can't help but take out my camera and snap away...yes, I am seconds behind my target pace...but it has to be done. spring is here, and how many more long runs left with conditions like this?
sure enough, the moment I turned onto the Thames Path...the obstacles began. puddles to dodge, the wind picked up...and it started drizzling (what's new). When my runkeeper told me that I had 18 miles at Dumsey meadow (the cows have gone home)....I made no hesitation to cut the run 'short' and head across the bridge to Chertsey, for a warm meal, and a cab ride home.
what kind of week will it be next week? I know of the longest long run on sunday. but tempted to give a bit more rest as my body have worked hard!! and also, time to pay more attention to nutrition...think I am gaining weight...oops :(
 |
| Kew Bridge-East London Canal-Bushy Park-Hampton Court palace gardens |
Monday, 21 February 2011
I'm a sub-2 half marathoner!
Glad to be putting my legs up for a day, after the second half marathon race, 2 sundays in a row!
It was a cold day, approx 5 degrees, and I must say, a lot better than the last 2 weekends in wind and rain!
A leisurely start at 12:30, I was able to wake up at a good time, prepare a good breakfast, do some chores, and get going. My cab ordered from the iPhone app arrived on time, and I took Mr London Minicabbie on a good ride in the countryside. "Yes, thats it. see those people running? you basically go around the lake 4 times, and thats a half marathon...yes, 13.1 miles"
Along the Thames, through Windsor, Eton....Dorney, here we go. The Olympic rowing venue, the Race your Pace Half Marathon 2011.
Its a repeat of last year's exercise, 2nd half marathon in a row, except this one is no spur of the moment, a month earlier than last, and I know how it works. The sponsors must have slimmed down as there were no Lucozade tent to be seen for 'looting' of pre-race drinks, or timing bands. It was cold...COLD. Cold, I tell myself, is better than windy. I sought shelter in the boathouse where everyone was waiting, and where refreshments were sold. I saw the BIGG chocolate cakes they have here for the performers in the earlier race. But I resisted. Nil by mouth...except, maybe, a little piece of bread. I waited for my friends to come along, and made my way along the bridge for the start. The moment I got out there, the coldness seem to have gone.
Race my pace, I thought, or Pace my Race? Is finding and sticking with marathon pace my goal, or aiming for a PB? or try for a negative split - the theoretical perfect endurance running scenario? These were the thoughts going through my head as I assembled at the starting line. This time, they did not have the half minute mile pacer, only pacers for 8, 9,10 and 11 minute miling. So...remembering last year's Mr hesitant at the 10-minute mile when I asked the 2:10 question, this year, I boldly stepped behind Mr 9 minute mile.
Orange paddle pop, matching my orange Deafness Research t-shirt. I hope to take some pictures for my charity's website today and to test the vest before the next race - the One.
12:30 came quickly, and we started, in a big group, it was very warm. Not much room to manouevre, I missed seeing Mile 1 sign come by before I was able to clear some space. I kept running consistently the way I was taught (btw, Graduated from Running school on Friday!) , and started to slowly, slowly relax, The (almost) pancake flat course and the masses of open space was for me to enjoy, but I must remain focused. Distractions were here and there, and I saw a familiar back running on the grass alongside the track...ahh! It was my friend Lau, on his barefoot running shoes who started at 11:00m/mile and seem to have zoomed in ahead. And not to mention these chatty ladies who seem to appear in and out of my path...I'm not sure why they can keep talking throughout the half marathon!
The race was a good opportunity to practice those nutrition strategies as they were giving out those Lucozade 300ml body fuel bottles. However, I feel too full to take them, instead using them as a single dumbbell to level out my arms when I need it. such a waste! but I had no choice but to dispose of them when its done its job for the lap...
The end of lap 2 got harder, and the sound of a 'thousand hooves' approached...Mr orange paddle pop appeared with his gang...what can I do to shake them off? Not much...lap 3, I was hanging on....and eventually let them through at the drinks station, with them a slight distance away. I felt like my last 5kms in paris when I lost the 5-hour group...
should I? or should I not? consequences? what are the chances? No NOO, I'm not to be blown to pieces, I still have distances to run...
go on, go on...hanging on....the only way is UP, now....hold on, hang on, won't be long......
the last half lap, around 10 miles...something magical happened. after the first little bridge on the home stretch...I was able to get closer and closer to orange paddle pop...and on closer glance, the group has 'disbanded' some. Mr pacer was going around chasing everyone, not long to go!!
Unable to lift much, my feet had a burning sensation, it seems my PF were coming back, I thought of my Charity: Deafness Research, where the money will go.....and had a Zen moment. I wasnt able to hear anything coming out of my earphones, my ears were blocked (just like how it is when one is on a flight on its descent), I left Mr Orange paddle Pop behind me, I saw the bridge, 13 miles, left diversion, gliding down the bridge, onto the finishing line.....
the clock still said 1 something.....I held up my arms, yay, yay, YaY! I made it! 1:58:03! I'm a sub-2!
something that I had wanted to achieve last week and never thought would be able to make up for it. and I miraculously did!
A medal this time...I drifted, ears still blocked, to the massage stand, to meet my friends, first, for a hard-earned massage (cramps!) and a hard earned late lunch.
Its the first time I feel I have pushed hard...but to push this hard for twice the distance and probably 3 times the noise and heaps more people? At least I know theres still a long way to go, and its not yet time to throw in the towel.
It was a cold day, approx 5 degrees, and I must say, a lot better than the last 2 weekends in wind and rain!
A leisurely start at 12:30, I was able to wake up at a good time, prepare a good breakfast, do some chores, and get going. My cab ordered from the iPhone app arrived on time, and I took Mr London Minicabbie on a good ride in the countryside. "Yes, thats it. see those people running? you basically go around the lake 4 times, and thats a half marathon...yes, 13.1 miles"
Along the Thames, through Windsor, Eton....Dorney, here we go. The Olympic rowing venue, the Race your Pace Half Marathon 2011.
Its a repeat of last year's exercise, 2nd half marathon in a row, except this one is no spur of the moment, a month earlier than last, and I know how it works. The sponsors must have slimmed down as there were no Lucozade tent to be seen for 'looting' of pre-race drinks, or timing bands. It was cold...COLD. Cold, I tell myself, is better than windy. I sought shelter in the boathouse where everyone was waiting, and where refreshments were sold. I saw the BIGG chocolate cakes they have here for the performers in the earlier race. But I resisted. Nil by mouth...except, maybe, a little piece of bread. I waited for my friends to come along, and made my way along the bridge for the start. The moment I got out there, the coldness seem to have gone.
Race my pace, I thought, or Pace my Race? Is finding and sticking with marathon pace my goal, or aiming for a PB? or try for a negative split - the theoretical perfect endurance running scenario? These were the thoughts going through my head as I assembled at the starting line. This time, they did not have the half minute mile pacer, only pacers for 8, 9,10 and 11 minute miling. So...remembering last year's Mr hesitant at the 10-minute mile when I asked the 2:10 question, this year, I boldly stepped behind Mr 9 minute mile.
Orange paddle pop, matching my orange Deafness Research t-shirt. I hope to take some pictures for my charity's website today and to test the vest before the next race - the One.
12:30 came quickly, and we started, in a big group, it was very warm. Not much room to manouevre, I missed seeing Mile 1 sign come by before I was able to clear some space. I kept running consistently the way I was taught (btw, Graduated from Running school on Friday!) , and started to slowly, slowly relax, The (almost) pancake flat course and the masses of open space was for me to enjoy, but I must remain focused. Distractions were here and there, and I saw a familiar back running on the grass alongside the track...ahh! It was my friend Lau, on his barefoot running shoes who started at 11:00m/mile and seem to have zoomed in ahead. And not to mention these chatty ladies who seem to appear in and out of my path...I'm not sure why they can keep talking throughout the half marathon!
The race was a good opportunity to practice those nutrition strategies as they were giving out those Lucozade 300ml body fuel bottles. However, I feel too full to take them, instead using them as a single dumbbell to level out my arms when I need it. such a waste! but I had no choice but to dispose of them when its done its job for the lap...
The end of lap 2 got harder, and the sound of a 'thousand hooves' approached...Mr orange paddle pop appeared with his gang...what can I do to shake them off? Not much...lap 3, I was hanging on....and eventually let them through at the drinks station, with them a slight distance away. I felt like my last 5kms in paris when I lost the 5-hour group...
should I? or should I not? consequences? what are the chances? No NOO, I'm not to be blown to pieces, I still have distances to run...
go on, go on...hanging on....the only way is UP, now....hold on, hang on, won't be long......
the last half lap, around 10 miles...something magical happened. after the first little bridge on the home stretch...I was able to get closer and closer to orange paddle pop...and on closer glance, the group has 'disbanded' some. Mr pacer was going around chasing everyone, not long to go!!
Unable to lift much, my feet had a burning sensation, it seems my PF were coming back, I thought of my Charity: Deafness Research, where the money will go.....and had a Zen moment. I wasnt able to hear anything coming out of my earphones, my ears were blocked (just like how it is when one is on a flight on its descent), I left Mr Orange paddle Pop behind me, I saw the bridge, 13 miles, left diversion, gliding down the bridge, onto the finishing line.....
the clock still said 1 something.....I held up my arms, yay, yay, YaY! I made it! 1:58:03! I'm a sub-2!
something that I had wanted to achieve last week and never thought would be able to make up for it. and I miraculously did!
A medal this time...I drifted, ears still blocked, to the massage stand, to meet my friends, first, for a hard-earned massage (cramps!) and a hard earned late lunch.
Its the first time I feel I have pushed hard...but to push this hard for twice the distance and probably 3 times the noise and heaps more people? At least I know theres still a long way to go, and its not yet time to throw in the towel.
 |
| Yes I beat these 3 men, Yes Yes I Did :p |
 |
| Me with a PB at Dorney Lake |
Wednesday, 16 February 2011
Shinkansen..
I am the London (over)ground 'express' non-stop: New Circle Line from Hyde Park Corner via High St Kensington and Hammersmith.
Next stop: Turnham Green :)
or getting in the mood of my upcoming trip, in kanji : 新幹線 . 冬季限定....勉强中!!
....
Next post: official launch of my justgiving page.. stay tuned!
Next stop: Turnham Green :)
or getting in the mood of my upcoming trip, in kanji : 新幹線 . 冬季限定....勉强中!!
....
Next post: official launch of my justgiving page.. stay tuned!
Tuesday, 15 February 2011
Rain, no fear
Heavy rain forecast at lunchtime, I aborted my commute to the physios in the rain.
Good call.
After a lunch of beetroot veg soup n bread, I was ready to 'earn' my dinner.
The overwarm office and gym swarmed with potential germs forced me onto the Thames Path
The wet roads didnt bother me, except the potholes that might be slippery.
An economical machine, my sports masseur said.
I can go fast, but my fitness levels won't let me.
"is it all in the head"?
The focus, is running through less discomfort, not blasting it.
Had the best run ever of this stretch, close to tower bridge and return.
It drizzled. I was hydrated. Lightweight, no bottles.
With this song chanting thru my head... Like it did, after the 6miles at Wokingham last weekend, the forever downhill that never ends...my legs, the automatic wheels that go round and round...
I don't need a parachute
Baby, if I've got you
Baby, if I've got you
I don't need a parachute
You're gonna catch me
You're gonna catch if I fall
Down, down, down..
Good call.
After a lunch of beetroot veg soup n bread, I was ready to 'earn' my dinner.
The overwarm office and gym swarmed with potential germs forced me onto the Thames Path
The wet roads didnt bother me, except the potholes that might be slippery.
An economical machine, my sports masseur said.
I can go fast, but my fitness levels won't let me.
"is it all in the head"?
The focus, is running through less discomfort, not blasting it.
Had the best run ever of this stretch, close to tower bridge and return.
It drizzled. I was hydrated. Lightweight, no bottles.
With this song chanting thru my head... Like it did, after the 6miles at Wokingham last weekend, the forever downhill that never ends...my legs, the automatic wheels that go round and round...
I don't need a parachute
Baby, if I've got you
Baby, if I've got you
I don't need a parachute
You're gonna catch me
You're gonna catch if I fall
Down, down, down..
Sunday, 13 February 2011
12 seconds!
so close to achieving a PB today, although that was the next best thing I had wanted (apart from the wind and drizzle to stop) at Wokingham Half Marathon today.
My first race of the year was met with a long walk to the start, an hour earlier (because we followed instructions and parked in a town centre car park). A self-service kit tent service that worked very well, wind, and some rain.
Lots of space. Enjoying the countryside on a course that always seems to be downhill without the heartbreak hill to return to base. Organised marshals and drinks stations (water only).
Runners were mainly local, or familiar faces at marathon functions (yes, why would you still go and do a half marathon in this kind of weather?). My imaginary competitors were from neighbourhood running clubs that appeared and disappeared from time to time and the only thing is, I can hear them huffing, coughing and puffing around me even with my (non noise reduction) earphones on.
Why is it in another Berkshire Half Marathon do I have to learn not to fiddle with gadgets? My iphone runkeeper stopped at 1.5miles. panicked. took 2 pictures (by mistake). and then back into hitting the rest. glad I was still able to make sense of my pace, and it was relatively accurate. (I have thrown runkeepers elevation function out of the window).
No frills, time out. yeah the good ole English weather (!) and nice people around (the announcer, the marshals, supporters, non pushy fellow runners). Just the type of race I like!
Glad to be able to put my feet up for the rest of the afternoon and a day or so, until it all starts again!
My first race of the year was met with a long walk to the start, an hour earlier (because we followed instructions and parked in a town centre car park). A self-service kit tent service that worked very well, wind, and some rain.
Lots of space. Enjoying the countryside on a course that always seems to be downhill without the heartbreak hill to return to base. Organised marshals and drinks stations (water only).
Runners were mainly local, or familiar faces at marathon functions (yes, why would you still go and do a half marathon in this kind of weather?). My imaginary competitors were from neighbourhood running clubs that appeared and disappeared from time to time and the only thing is, I can hear them huffing, coughing and puffing around me even with my (non noise reduction) earphones on.
Why is it in another Berkshire Half Marathon do I have to learn not to fiddle with gadgets? My iphone runkeeper stopped at 1.5miles. panicked. took 2 pictures (by mistake). and then back into hitting the rest. glad I was still able to make sense of my pace, and it was relatively accurate. (I have thrown runkeepers elevation function out of the window).
No frills, time out. yeah the good ole English weather (!) and nice people around (the announcer, the marshals, supporters, non pushy fellow runners). Just the type of race I like!
Glad to be able to put my feet up for the rest of the afternoon and a day or so, until it all starts again!
Friday, 11 February 2011
ramping up to first half marathon race in 2011!
2 days to go before a fortnight of races. 2 half marathons in 2 weekends = a marathon? not quite.
Started the week with a rest day and an intense sports massage. Feels good and stretched... to the extent that when I felt my shins it felt hard, new muscles? inflammation? I imagine the latter. but only managed to get to some ibuprofen today.
Had a busy week at work although my other engagements werent as intense as the last 2 weeks. After an interval session at the gym on Tuesday (now the gym is all packed with keen runners I think!) and having fun with the new accelerator/decceleator on the new technogym treadmill, I must say I was struggling a little bit on the 11km/h dial ...the plastic belt sank, and I'm starting to feel a heavy right ankle. when I looked around everyone was on 12km/h +! I know I mustnt compare, but must say, have this phobia of falling off the treadmill.
Which means the rest of the week's training apart from school had been outside. same route, heading towards speakers corner and then back down through the Mall. In the dark, and then in the daytime. The return leg (downhill) bit always feels better, and today I'm trying very hard to slow myself..it is terribly hard to maintain concentration.
Getting used to walking through the office in my gear. hmm..still need to launch my fundraising campaign!
ok, off to bed, very sleep deprived and finally tomorrow a rest day! sunday morning its my first race of the year. will just try to relax and take it as it is and enjoy the countryside!
Started the week with a rest day and an intense sports massage. Feels good and stretched... to the extent that when I felt my shins it felt hard, new muscles? inflammation? I imagine the latter. but only managed to get to some ibuprofen today.
Had a busy week at work although my other engagements werent as intense as the last 2 weeks. After an interval session at the gym on Tuesday (now the gym is all packed with keen runners I think!) and having fun with the new accelerator/decceleator on the new technogym treadmill, I must say I was struggling a little bit on the 11km/h dial ...the plastic belt sank, and I'm starting to feel a heavy right ankle. when I looked around everyone was on 12km/h +! I know I mustnt compare, but must say, have this phobia of falling off the treadmill.
Which means the rest of the week's training apart from school had been outside. same route, heading towards speakers corner and then back down through the Mall. In the dark, and then in the daytime. The return leg (downhill) bit always feels better, and today I'm trying very hard to slow myself..it is terribly hard to maintain concentration.
Getting used to walking through the office in my gear. hmm..still need to launch my fundraising campaign!
ok, off to bed, very sleep deprived and finally tomorrow a rest day! sunday morning its my first race of the year. will just try to relax and take it as it is and enjoy the countryside!
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