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?