Rain in Singapore.

Hello loyal reader, sorry about Friday, it was a day off and a travel day as well. In Singapore now, rained quite hard this morning, I was not prepared for that, so 6am tomorrow I will be on it and let you know how it goes!! Run Happy!!

6 miles, nothing pretty about it!!

Getting tougher and tougher to be satisfied with 8:30 pace, I mean come on...there were days back in St. Pete, when I could train at 7:15 - 7:20...I mean the heat is bad, but my breathing, the air must be so heavy, because I am struggling toward the end!! Oh well, I will be curious to see how the race goes in May, that will determine if i am still ok, or there are some adjustments I need to make. The Brooks Fanatics site has offered us the option of beginning an online Hanson Brothers running program, with training plans and email support for $100. I will do it if it comes to pass, may be hooking up with the guys that can get Desiree Davila a fastest time ever by an American woman, can help me to break through this heat wall and start to train at my old times...We will see. I was still happy with the run, and i am enjoying trying new routes. i think when we get back from Singapore, I will try another direction and see how that goes. Running in Singapore should be awesome!! I will take pictures if possible!! Have a great day loyal reader!! RUN HAPPY!!

Off Day.

Got in a few laps at the pool. felt good, mapped my run in Singapore for Saturday!! Run Happy!!

Down to Straits Quay!

I decided to switch up my route, and head down to Straits Quay, along the water, rather than the normal loop that I do. It turned out to be a nice run, a little break in the routine is good for the mind and the motivation. I ended up doing more than 6 miles. Got caught in the heat again, after 8:00, stupid me!! packed water again, which seems to help, but not much. I thought as I was coming back down Jalan Tanjong Tokong, the view is awesome, mountains on one side, ocean on the other. I sometimes get so into what I am doing that I forget I am running on a road in Penang, Malaysia, two years ago i had no idea where it was...that's cool!! Anyway, good run, I continue to manage my 8:00 pace, and this is looking like my first 30 mile week since we got here, and Saturday it will be in Singapore!! Sweet!! Until tomorrow loyal reader, Run Happy!!

Off Day.

Off Day today, did watch running on ESPN, "The Great Irish Race" I think it was called, a 10K from France...no kidding it was from Germany...No really it was from Ireland. Cool to watch some running, and there was a guy in the lead pack sporting a Brooks Running singlet just like the one I have!! Sweet!! So back to it tomorrow, as I run back from Brenna's school and then go for my normal six!! Run Happy!!

Wow, that was a tough 8 miles!!

Ok so I stuck to the plan, I did the 8 miles, I did not pay attention to the pace or time (ok well I did, but i did not let it frustrate me) but I finished it off in a little over an hour and 10 min. Mistakes made.... 1) went out way WAY too fast...tried to catch it along the way, it is really hard for me though. 2) went out way WAY WAY too late (again). I'm telling you, if you don't get out before 6AM the sun and the heat are just a killer!! I maintained a heart rate of about 156bpm, that I did keep track of, so despite the differences in pace and time, I am still maintain my heart rate. Good ideas: 1) I brought water along with me! I cant wait till my HEED arrives, I am hoping the GNC here carries it (or something like it). the water here, I am not sure why, it just does not seem to refresh or quench a thirst, might just be perception though. I don't know if I will try a distance longer than 6 miles here without water. I am starting to see many more runners around, especially on the weekend mornings. The restaurants along Gurney are packed on Sunday morning, so the food smells are just...Intense!! Got my new Road ID with the Penang address and Rox's Penang phone #'s on it in case I end up under any number of assorted vehicular transportation options. It really was a good run today, i am hoping to have my new T7's by my May 10K (Thank you Mandy and Mom Mary). Well it was a good day, a good run, and looking forward to some pool work tomorrow and starting to get back in the Gym by the 1st of May!! Until tomorrow loyal reader!! RUN HAPPY!!

Not running walking, and riding.

Today was a day for family, so we did our Trishaw Treasure Hunt, so we did some walking and some riding. Tomorrow, will try and do 7 or 8...Run Happy!!

"look out for the yellow ones...they dont stop."

That quote is from the movie "Elf", and "Buddy" is talking about Taxi cabs, For me the story is similar, however I am talking about School buses "Bas Sekolah". I thought, you know transporting kids, careful of the traffic and pedestrians...WRONG!! More like "Otto" from the Simpson's!! That is the closest I have come to being road kill!! I really have to put it in my mind that no one is stopping for me, does not matter right of way, correct side of the road...none of it!! So anyway, after that scare, I did well, I stayed within my pacing and remained consistent throughout, did 7+ in an hour, which was good, i was satisfied with it, and may go out again tomorrow, just to see what I can do on consecutive days. Early is the answer for sure, I mean it is still Hot, but without the sun beating down on you, it is ok. looking forward to my race in May and then the Bridge Marathon in November. I ran happy today!! Loyal Reader, I hope today finds you well, and I hope you "Run Happy"!!

Good swim today means good run tomorrow!!

Got in a real good swim tonight with a new set of goggles...gotta watch the sun though, it is strong every hour it is up, none of this after 3 it is less intense stuff like i always used to follow in Florida...you can get fried at 3 as easily as at 12noon...Feeling good about tomorrow morning too...gonna just go out, and go out with the goal of an hour, if that means 7 so be it, 6+, that's ok too, whatever, an hour run!! Loyal reader, Run Happy!!

evening run today.

I will update later, as the morning was a no go...will have to go out when Rox gets home tonight. Run Happy!

Solid 6.

Felt pretty good today, legs felt good, by shoulders and neck though, are still suffering. I think it is the new bed and pillow, also that I have not had any massage work done on my for weeks. I need to get this neck thing worked out somehow, its affecting my breathing (STILL). I got out this morning at exactly 6AM, and it was so quiet, no real traffic on the roads, just the weird bird that sits in the tree in front of our place and "sings". not sure what else to call it, its a weird noise and carries a long way, for a little bird. In the stupid stuff I notice file...Dogs bark the same way everywhere, i mean I figured that the dogs here would have an accent or something, but no, its the same bark as the dogs in the states...and the same startled jump when, in dead silence, running past a wooden fence, you get that "WOOF". I have decided to mix in some shorter faster runs, between my longer days, like 6 today at a slower pace, and a 3-4 tomorrow faster, then Friday, a 6 slower, then Saturday 3-4 faster, then Sunday try and go long again...I think it would be good for my stamina and my getting used to the heat here.
Ah well, Tired...may get in a nap today between taking Brenna down to the pool and getting some groceries. Until tomorrow loyal reader, RuN HaPpY!!

dissapointed!

Could not get out this morning, Rox had to leave way to early. I will have to double up on Wednesday and Thursday, then catch the weekend on a double as well. How about that Boston Marathon!! Two US runners in the top 5, with Desiree Davila finishing in 2:22:36, I thought she had it...fastest ever by a US woman. Ryan Hall did really well also running the fastest marathon ever for an American, finishing fourth in 2:04:58, and Kara Goucher ran a personal best 2:24:52. Well Done!! Well Done indeed!! A BQ is still on my bucket list. Run Happy!!

A day of "work" for my craft!

I sent out some emails today to so running group directors and took care of my gym membership research. So it was a productive day, and tomorrow may turn out to be an evening run rather than a morning, so, until then. Run Happy, loyal reader!!

Good 6 today...ok so its not 10...

I overestimated again, slept in and barely got in 6. I pushed it and was able to finish my run though. It really is about the time, anything around 8:00AM is just way too hot, especially if there is no cloud cover. I noticed a bunch of locals out today running though, and I have seen walkers and joggers, today was the first time I have seen runners. Plan was thwarted, but I am happy that I am continuing to progress, I was able to run at speed for longer today which has been a goal, so maybe that should be my focus for a while, to get back to my 6 mile 7:30 - 7:40 pace. For now i think i need to put longer distances out of my mind, until I am better adjusted to the heat and I can get my lazy ass out of bed in the morning. Now that Rox will be driving into work, and not taking Taxis anymore, I am going to have to get out at around 5:30AM, so that may give me a chance to go for longer distances. Well loyal reader races are upcoming, excited about that. Until tomorrow, Run Happy!!

Quiet 7 with the sunrise.

An easy run this morning, I wanted to see where my heart rate would be if I backed off a bit. I ran today at an 8:15 pace, and still kept my average heart rate at 149bpm, with a max of 164bpm...so I can be ok if I go a bit slower. Not too much though! I don't see how I can do more than 10 miles in a day though, unless I get up at 4:00am...it is just so humid at all hours of the day. If I get out before the sun comes up, I don't have the heat, but the humidity is still a killer. Gotta just push through and do the best I can. I really want to make a good showing in this 10K more for myself than for anyone else. Feel like i need to prove to myself that I can still be as fast here as in FLA. I know all of that is stupid, but I can help it. Anyway, nice run today, but for the next two days it will be near impossible to do anything. I am hoping to go out early Sunday and get in 8...I am at least being reasonable up gradually building to 10+ miles here, rather than jumping into it like last Sunday...bad plan, learned my lesson. so may be some swimming tomorrow, then hopefully Sunday again. So loyal reader it is with a heavy heart that I bid you fond adeu' for the next two days. i might post if something awesome happens, like I go and get my gym membership, or Meb decides that while he is here in Penang (why he would be here I have no clue) he needs a running partner...I will see you all on Sunday!! until then RUN HAPPY!!

Off day.

It was an off day, but not a day without some long distance walking. Back from the cable office, to the water festival, and to a sports shop that carried "Brooks" running shoes. Now the Brooks they carried were like nothing i have ever seen before. No "Launch" no "T7" allot of names I have never heard. That does not make them bad shoes though. Well another 7 tomorrow is the plan, as Rox will leave tomorrow night for KL and I will have little chance to run until Sunday. Get it in and get it good!! Loyal reader, RUN HAPPY!!

Fun run!!

Brenna is on spring break, Rox had to leave for work by 7:30AM, so I was out the door by 6:30AM, Garmin could not get a satellite feed, so I just went out on time. 45 min. run, no idea of pace, no idea how far, although based on where I went I am thinking 5+, does it really matter though, I need to just let go of the pace and distance thing ever now and again and just enjoy the run, this morning was enjoyable!!Got to see the sunrise, got a pretty empty trac, the weather was not too bad, although the humidity is always there and by 6:00AM it is already 80 degrees. Will go out again tomorrow and try and get in a better 6, if time allows, same morning schedule for Roxanne. She goes to KL on Thursday, so I wont have the weekend to do anything. I need to get in some miles before she goes (there I go again). Above is the 10K race in May, should be fun, HOT but fun!! Till tomorrow loyal reader..."Run Happy".

Off Day.

No cross training today. Kombucha is coming along great and I am signed up for a 10K in May, so it should be fun!! On schedule with another 6 tomorrow early!

The plan was.....

The plan was to do 10 today, the heat and humidity blew that up rather quickly. I started out at a good pace, but my legs gave out on me right at mile 7, so I struggled for another mile, and made 8. Not happy at all. I need to be far more patient with my time and my distance than I am i know. It is just frustrating to know I can run 10 miles no problem, but then get stuck on 8...I need to get myself in a better position if I hope to make a good showing at the 10K coming up in May. So anyway that was my morning run. It was followed by the best possible news and happenings, and that is finally hooking in with the Football guy, I got a chance to coach the kids this morning, and participate, and will meet with "Martin" later this week to discuss how I can continue to get involved with his growing business here in Penang. Loyal reader, despite my missed mileage goal this morning, I am positive and renewed by the fact that I have something to do here, it involves athletics, and I may have an in that will give me some sports massage opportunities...awesome!! RUN HAPPY!!

Checking out a 10K and a Half Marathon...

So yes today was an off day, no cross training either...I know "F-ing Slacker". I just wanted to spend today with my girls. So I did a google search on 5K runs in Penang and found out that there is a 10K in May, that looks like it would be fun. 6AM, so before it gets too hot. I don't think I can equal or best my PR, but I am damn sure going to try!! Although, with the humidity, it is not a goal. I just want to run some competitive races here before the Penang Bridge run in November...This 10k seems a good place to start. I think the Half would be better in November instead of the full marathon...don't know if I want my first marathon to be on strange ground...Sorta want it to be on US soil...but that might be a cop out. I will continue to train, and see what happens. going to try and get in 10 miles tomorrow, NEED to go out early...7:00AM. Feeling good and excited about a long run here...should be fun!! To you loyal reader, as always "Run Happy!!".

Slowing down again.

The whole pace thing, plays with my head...I got so used to my 7:20 pace back home, that 8:00 here is really bothering me. I know I know, its just training, and I can do some tempo stuff in between to off set the pace. My heart rate zones are still consistent. I guess I just need to let my body get used to the heat. It was 85 with 90% humidity at 8:00 this morning, so until I get confident enough to go out before first light (when Brenna starts taking the bus next term) I am going to have to accept it. Despite the heat,it was a nice run this morning! I could have gone longer, and should try a long run this Sunday. I love the smells during my run, each area is different, I get some awesome curry and cooking smells, then there is the smell of garbage and diesel fuel as the garbage trucks go by. There is the smell of concrete and construction, there are a few buildings along my run that are in various stages of construction. It really is a whole new experience for me. I am also finding that folks along the way are beginning to recognize me, they waive hello or say good morning. The traffic is still a problem as there is zero respect here for pedestrians, you have to be aggressive and hope they stop, or wait and wait for a opening... Kombucha is set to brew now, so it should be done in about 9 days, an then hopefully I will begin to feel better, the respiratory thing is the pits, did not affect my breathing today though. Ah well, good day in Penang. Until tomorrow loyal reader...RUN HAPPY!!

Off day.

Core workout tonight, and some much needed stretching...new bed has my back a mess. Missing free weekly massages!! Back to my normal 6 tomorrow, may try and go long on Sunday...a nice early 10-12 sounds good...we will see where I am at, shooting for 25 miles this week. I am happy with that for my first full week. Nest week should have no problem getting back up to 30. "Run Happy!!"

The loop from St. Christophers Primary.

So the run today was from Brenna's school (a 1(one) way cab ride is much cheaper) to join up with my normal Persiaran Gurney/ Jalan Kelawei loop for another good but slow 6 (six) miles (8:30 pace) I am getting used to the heat though and I think in a few months I should be back down to my normal 7's in pace. I took the photo with my phone (I carry it with me for now, just in case) It is the view along Gurney drive. Love to start the day with a good run, and hopefully will have some Kombucha by  this afternoon!! Loving Penang so far!! To you, loyal reader, Thanks!! As always "Run Happy!!" or in Malay "Lari Gembira!"

Kohmbucha found...I think...

This update has nothing to do with running as today was another cross-training day (swim). I did however find a local who has Kohmbucha cultures to give... I have missed my immune system being up to snuff, and think i have got a nice little cold brewing...not good. My usual 6 tomorrow, then off to Master Khoon, for my Kohmbucha babies. Till then, "Run Happy!"

...Not learning my lesson.

Which means that I said a few days ago that I needed to make sure and go out early to avoid the heat and the humidity, so what do i do today...wait until 9:15 to head out. It was HOT, so I did my best to get in 6 but managed about 5.5+. I also need to hydrate much better than I am, I started cramping at the end which is why I did not push the 6. I would like to stay around 25-30 miles a week still and should have no problem, IF I get my ass out there early. comment on the terrain. the sidewalks are uneven at times, not to bad, but there are places where they just drop off, and I find myself deciding between the grass and the road. I am still too afraid to get hit on the road, and I have not seen allot of other runners, so I don't know the protocol. It has been great so far, i am very blessed to have this opportunity to experience another culture from this perspective, hopefully in the next two years i can meet some local runners. Until tomorrow loyal reader, "Run Happy"!

Off day.

Trying not to over do it, i am excited about running in a new place, with new things to see. I have to remember though to respect my body and not push too much. I think next week I will be able to establish a better routine, and plan my days and my runs better. Core workout tonight.

Humid 6 miler...

Hello, woke up in the mood to run today, overcast at 7:00Am but humid. Took off down Gurney drive for my double loop around, was a good run today, felt good until the end when the humidity kicked in. I really need to get up earlier and get out, still getting my bearings though as far as where to run and traffic. If the sun was out this morning it would have been tough!! So I have found that there is a running community here that seems pretty strong, I saw a number of men and women out...I really need to get in with a group so that I know some of the routes. We will head up to the botanical garden today, where it is said that lots of people run, so we will see! until tomorrow loyal reader...Run Happy!!

...Bad Start Redux.

Ok, so I did end up running yesterday, a 6 mile jaunt up Gurney drive and down into penang. I have never really run city streets before and in and out of traffic, the St. Pete waterfront was pretty relaxed. Penang is a bit chaotic. It was fun though getting out into the mix and seeing what it is all about. It was humid so breathing was an issue (I will get used to it) I learned 3 things though today....
1) Getting run over is easy, really really easy.
2) The combination of low tide and good food cooking turns out to be really disgusting.
3) The guys sweeping the sidewalks will cheer you on, unless that "GO" meant "go away".

Today I will hit the gym to cross train. busy day.

Till tomorrow loyal reader...like "Brooks" says "Run Happy!"