22km long run today, along marymount road, amk ave 6, lentor ave, yishun ave 1, turned at miltonia. A time of 1:04:08/2:08:09. The pace is probably suited for a sub-4 time, factoring in the traffic junctions which possibly totaled 5 mins.
I decided to carry a 300ml bottle filled with gatorade. Practiced hydrating at approximately every 3k(100ml or so per 3k). I'm intending to skip the first 3 water points at SCMS, instead relying on a tiny bottle, after hearing from an experienced BMW pacer that the initial water points would be packed with runners. I finished my bottle at 9k, took the gel(powerbar green apple), washed it down with water, refilled my bottle, continued w the run. Stomach felt midly uncomfortable though discomfort dissipated after about 4k. Will try my other gels(shotz/GU) I recently purchased during my next few long runs.
Initial 15km felt comfortable, though towards the last few ks, due to the repeated ascents/descents, legs fatigued. However, the worst part came after I finished the run. After about 15mins, legs felt terribly sore. Thankfully, they were definitely not on the verge of cramps. However, this means I may have to avoid coming to a complete stop during the race lest I cannot bring my legs to continue.
Right now as I'm typing this, my knees are pretty uncomfortable when I try to straighten them. Hopefully they'll be good enough for me to do another run tomorrow morning. Hoping do to 15k at sub-4 pace.
Jim Rohn
This statement resonates cos' for much of my life, I have worked hard to achieve what I want. Of course, I've had episodes of good fortune or perhaps divine blessing, yet much of what I achieve is attained through discipline. I certainly do not excel in any aspect, yet I think I have sufficient mental drive to pursue most of my hopes.
As much, I desire to meet my sub-4 goal - and I have been putting in effort to achieve it. However, in the midst of my excitement, satisfaction and worries regarding the upcoming race, I have to continually pray that I remember the greatest thing, person, friend in my life. Though not merely remember, instead worship, in whatever I may do.
When I do that and only when I do that, "will I walk away from the finish line satisfied, no matter what the outcome, and that will be a satisfaction that no one can take away from me".
Thank you Jem for an apt reminder
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